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Kale Chips

| After School Snacks, Savoury Snacks, Members only

At the end of winter I harvested a huge amount of kale – there was so much even I was struggling to think of ways to use it all up. Then my kids reminded me about Kale Chips. These are seriously easy to make and incredibly moorish. When my kids were little they went through…

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Garlic Kale Quinoa Bowl

| Budget Friendly, 30 Minute Meals, Vegetarian, Breakfast, Healthy Lunchbox, Members only

This Garlic Kale Quinoa Bowl is a quick and easy protein rich, super nourishing brekkie or healthy lunch. I often make it when I have leftover quinoa which makes it even easier and quicker to make. I’ve added a few variations too so you can adjust it to suit your pantry supplies and tastes. Health…

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Kale Broccoli Bacon Salad

| Vegetarian, Members only, Salads

This Kale Broccoli Bacon Salad is such a delicious flavour combination and also super nourishing to boot. With the bulk of this salad made from amazing greens, your body is going to love the vitamins, minerals and fibre a bowl of this will provide. Health benefits There are many benefits to eating this delicious combination…

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Vegan Caesar Salad

| Vegetarian, Members only, Salads

This simple Vegan Caesar Salad is a great vegan source of calcium with the kale, nuts and tempeh in the mix. It’s super tasty and really easy to make for a quick nourishing meal.  Health benefits This salad offers about 17 g of protein per serve, thanks to the tempeh and cashews, plus roughly 6…

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Creamy Kale Sweet Potato Soup

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

This Creamy Kale Sweet Potato Soup is a deliciously hearty soup that will warm and comfort the body. Made from simple ingredients, the combination of anti-inflammatory spices, collagen and protein-rich bone broth will nourish your gut. Nutrient dense and fibre-packed from the lentils, nuts and vegetables, it’s a super soup for sure. 

For all you need to know about bone broth and how to make it click here. I love having broth ready in my fridge or freezer so that I can whip up a nourishing soup any time it is needed.

Health benefits

This soup is full of nutrient-dense ingredients that support overall well-being. Sweet potatoes are high in fibre and beta-carotene, which converts to vitamin A for immune and skin health. Kale is rich in vitamins K, C, and antioxidants, while red lentils add plant-based protein and fiber, supporting digestion. Coconut milk provides healthy fats for energy and satiety, and ginger, garlic, and turmeric contribute anti-inflammatory benefits.

Ingredients

A base of onion, cloves garlic, and ginger is sautéed in coconut or olive oil before adding diced sweet potato and warming spices like cumin, coriander, and turmeric. Red lentils and veg or chicken broth simmer together until tender, and kale is gently wilted in the coconut milk. A touch of lemon juice brightens the flavours, while toasted cashews, coriander leaves, and chilli flakes add texture and extra depth.

How to make this creamy kale sweet potato soup

To make this sweet potato kale soup, start by sautéing the onion in a large pot until softened, then add garlic, ginger, and spices. Next, add the sweet potatoes, lentils, and broth, simmering until everything is tender. Stir in the lemon zest, kale, and coconut milk, letting the greens wilt. Finally, add the lemon juice, taste, and adjust the seasoning. If a smooth texture is preferred, blend until creamy.

Serving suggestions and how to store

Serve this dairy free soup in a bowl with a sprinkle of toasted cashews, fresh coriander, and chilli flakes for added flavour and crunch. It pairs beautifully with sourdough flatbread or a hearty grain like quinoa. Store leftovers in an airtight container in the fridge for up to three days or freeze for longer-term storage. Reheat gently over low heat to maintain its creamy texture.

Vary this creamy kale sweet potato soup to suit your dietary needs

For a nut-free version, swap cashews for pumpkin seeds. To keep it vegan, use vegetable stock instead of bone broth. If a smoother texture is preferred, blend the soup completely for a creamy consistency—ideal for kids or those who prefer a velvety soup.

This Creamy Kale Sweet Potato Soup is a deliciously hearty soup that will warm and truly nourish, made from nutritious simple ingredients.
Print Recipe
4.78 from 22 votes

Creamy Kale Sweet Potato Soup

This is a deliciously hearty soup that will warm and truly nourish.
Prep Time10 minutes
Cook Time25 minutes
Total Time35 minutes
Course: Soup, Main Course
Servings: 4
Author: Georgia Harding

Ingredients

  • 1 tbsp coconut oil – or olive oil
  • 1 onion/s – diced
  • 4 clove/s garlic – crushed
  • 1 tbsp ginger root – finely grated
  • 500 g sweet potato/s – diced 2-3cm
  • ½ tsp ground cumin
  • ½ tsp ground coriander
  • ½ tsp ground turmeric
  • Sea salt and freshly ground black pepper – to taste
  • 1 ltr stock or broth – of any kind (chicken or vegetable)
  • 60 g split red lentils (â…“ cup)
  • ½ lemon/s – juice & zest
  • 1 bunch/s kale
  • 400 ml canned coconut milk – full fat
  • 40 g raw cashew nuts (¼ cup) toasted
  • ½ bunch/s fresh coriander leaves – optional, to serve
  • chilli flakes – optional, to serve
Metric – US Customary

Instructions

  • In a large pot, melt the coconut oil over a moderate heat and add the onion. Saute for 2 minutes.
  • Add the garlic and ginger and saute for another minute.
  • Add the sweet potato, spices and seasoning and stir-fry for 2-3 minutes.
  • Add the stock or broth and lentils and bring to a rolling simmer for 10-15 mins or until the lentils have softened.
  • Add the lemon zest, tear the kale from the stems and add to the soup with the coconut milk. Heat for a couple of minutes to wilt the kale.
  • Stir through the lemon juice. Taste and adjust the seasoning if necessary.

Thermomix Instructions

  • Add the onion (quartered), garlic and ginger (sliced into thin coins) and chop 5 seconds, speed 5. Add the coconut oil and saute 3 minutes, 100 degrees, speed 1, MC off.
  • Add the sweet potato (cubed), spices and seasoning and saute 3 minutes, 100 degrees, speed 1, MC on. (If you plan to puree this soup at the end, you can chop 5 seconds, speed 5 before sauteeing.)
  • Add the stock or broth and lentils and bring to a rolling simmer, 15 minutes, 100 degrees, speed 1, MC on, or until the lentils have softened.
  • In the final few minutes, through the hole in the lid, add the lemon zest, tear the kale from the stems and add to the soup with the coconut milk.
  • Remove the lid and stir through the lemon juice. Taste and adjust the seasoning if necessary.
  • If you would like a smooth soup, puree 30 seconds, speed 9, MC on.

Serve

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

Nut-free

Replace the cashews with pumpkin seeds.

Vegan and vegetarian

Replace the bone broth with vegetable stock.

Smooth soup

You can absolutely blend this into a smooth soup if you, if your kids prefer.
 
 
 

Love this hearty soup? Let me know in the comments below.

Orange Kale Quinoa Salad

| Vegetarian, Members only, Salads

This Orange Kale Quinoa Salad is a substantial side and so tasty and super nourishing. My kids declared this hands-down the most delicious way to eat kale! Having a quick and easy salad to whip up in less than 30 minutes is going to be a sanity saver and with multiple fruit options, it is…

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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. 

 

grains lemon chicken broth mushroom

Kale Pesto Penne

| 30 Minute Meals, Pasta and Noodles, Vegetarian

Each week I try to rotate the veggies I buy because I really do believe that variety is such a great way to ensure our nutritional needs are met. I also make sure a good part of what I buy is green and leafy. Leafy green vegetables have more nutrients per calorie than any other food, and this Kale Pesto Penne is one of my favourite ways to pack them in. Forget fancy and expensive ‘super’ foods – leafy greens like kale are as nourishing as it gets.

Kale isn’t one of my family’s favourite greens, but that just makes me more determined to find a delicious way for them to enjoy it, and this pasta hits the mark. As it’s in season right now in the southern hemisphere, it’s a great time to try this nourishing meal.

Health benefits

Kale’s high level of nutrients (both vitamins and minerals) coupled with many potent, immune enhancing and anti-inflammatory phyto (plant) chemicals, results in much-needed virus protection at this time of year. I believe consuming greens daily during winter (when they are in season), is a key factor in preventing colds and flu. Nature, as always, provides.

The combination of the quinoa and rice in the pasta along with the almonds forms a complete vegetarian protein too making this a nutritionally balanced, vegetarian meal.

Ingredients

This kale pesto pasta features fresh kale, cloves garlic, parmesan cheese, almonds, basil, lemon, olive oil, and rice quinoa penne pasta, creating a dish that’s both delicious and nutritious.

How to make this kale pesto penne

Start by separating the kale leaves from the stems and chopping the stems finely. Boil the stems until tender and set aside. Cook the penne pasta in a pot of boiling water until al dente. Prepare the pesto by blending garlic, parmesan, toasted almonds, basil, cooked kale stems, lemon zest and juice, and olive oil in a food processor until it forms a coarse paste. Sauté the kale leaves in olive oil and water until just wilted, then toss with the cooked pasta, pesto, and remaining toasted almonds.

Serving suggestions and how to store

Serve this dish warm, garnished with freshly grated parmesan or a sprinkle of crushed almonds for added texture. It pairs beautifully with a side of mixed greens or a tomato salad. Store leftovers in an airtight container in the fridge for up to three days and reheat gently on the stove.

Vary this kale pesto penne to suit your dietary needs

For a nut-free option, substitute the almonds with toasted sunflower seeds. You can also sub the almonds with walnuts or pine nuts if you prefer. To make the dish gluten-free, use your favourite gluten-free penne pasta. For a dairy-free or vegan variation, replace the parmesan with nutritional yeast and sea salt. Enhance the dish with additional vegetables like cherry tomatoes, broccoli, or sautéed mushrooms. If desired, add cooked chicken or tuna for extra protein, though this will make the dish non-vegetarian.

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

Try this Kale Pesto Penne! A healthy & tasty dish that is easy, versatile, & perfect for the whole family!
Print Recipe
5 from 8 votes

Kale Pesto Penne

This dish I developed out of wanting to include the nourishing stems of the kale in a meal. I often save them to add to bone broth but I wanted another option... and so this delicious, nutritious pasta was born. 
Prep Time15 minutes
Cook Time15 minutes
Total Time30 minutes
Course: Main Course
Servings: 4
Author: Georgia Harding

Ingredients

  • 5 stem/s kale -washed well
  • 2 clove/s garlic -peeled
  • 50 g parmesan cheese (approx.)
  • 140 g raw almonds (1 cup) toasted
  • ¼ bunch/s fresh basil leaves
  • 1 lemon/s (small) juice and zest
  • 60 ml extra virgin olive oil (¼ cup) -extra virgin
  • Sea salt and freshly ground black pepper -to taste
  • 250 g rice quinoa penne pasta
  • 30 ml extra virgin olive oil -(2 tbsp) plus 1 tbsp water (extra)

Instructions

  • Start with stripping the leaves off the kale stems, tearing them into small pieces and finely chopping the remaining kale stems.
  • Bring 2 cups of water to the boil in a large pot and boil the chopped stems (not the leaves) for 5 minutes (or until they have softened). Strain and set aside.
  • Refill the pot with water and bring to the boil. Once boiling, cook your penne until al dente.
  • Meanwhile make the pesto.
  • In a food processor, chop the garlic. If using a Thermomix 5 sec, speed 7.
  • Add the parmesan and process until finely grated. If using a Thermomix 10 sec, speed 7.
  • Add half of the almonds and pulse until finely chopped. If using a Thermomix pulse approx. 3 times.
  • Add the basil, cooked kale stems, lemon juice and zest, olive oil and pepper and pulse until it forms a course pesto. If using a Thermomix pulse approx. 3-4 times.
  • Once the pasta is cooked, strain it and return the pan to a moderate heat. Add the extra 2 tablespoons olive oil and water and then add the kale leaves. Sauté stirring constantly until it is just wilted (but not browned).
  • Once they are wilted, return the pasta, pesto, remaining toasted almonds to the pot and stir to combine over a low heat.
  • Serve immediately.

Store

  • Store in an airtight container in the fridge.

Notes

Nut-free

Substitute the almonds with toasted sunflower seeds.

Gluten-free

Choose a gluten-free penne (I love rice and quinoa pasta).

Dairy-free and vegan

Replace the parmesan with nutritional yeast and a good teaspoon of sea salt.

Add in more veggies

I love to add in other vegetables sometimes too. A handful of cherry tomatoes, broccoli and sautéed mushrooms work really well, as does roasted sweet potato.

Add chicken or tuna

To up the protein content of the meal (though no longer vegetarian) add in cooked chicken or a can of tuna.

If your looking to convince your kids in the greens department...

Click HERE for loads of tips and recipe ideas.
 
 

I'd love to hear how you like this simple pasta dish. It's super tasty and so nourishing - you can leave a comment or rate the recipe below.

Lemon Mustard Lentils Cauliflower Carrots & Kale

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

This Lemon Mustard Lentils Cauliflower Carrots & Kale dish is a delicious, nutrient-packed meal that’s perfect for any time of year. Whether you’re looking for a quick weeknight dinner or a satisfying side, this dish is both tasty and easy to prepare.

A satisfying meal for me is always about serving a variety of flavours and textures. Whilst I enjoy a good serving of protein, I love to load my plate with loads of plant derived goodness. This Lemon Mustard Lentils, Cauliflower, Carrots, Kale is a super tasty side or a nourishing vegan meal.

Health benefits

If you look closely at the diets of long living cultures around the world, the one thing they have in common is that they all include lots of vegetables in their diets as well as beans, pulses and legumes. Puy lentils are a brilliant source of protein, fibre and many phytochemicals that help to prevent disease. Combined with three veg, spices and olive oil, this really is a very nourishing dish.

If you’d like more inspiration for interesting ways to make veggies shine in all their deliciousness, take a look at my ebook Well Nourished Sides and Salads. It’s just $9.95 and full of goodness that the whole family will love. Click HERE to find out more.

Ingredients

This recipe includes wholesome ingredients like roasted cauliflower, carrots, Puy lentils, and kale, complemented by a mustard marinade made from mustard seeds, extra virgin olive oil, honey, and lemon zest. The dressing is made with fresh lemon juice and garlic, creating a zesty and delicious finish.

How to make this healthy salad

To make this dish, start by preparing the mustard marinade and tossing the cauliflower and carrots in it before roasting until tender and golden. While the vegetables are cooking, prepare the lemon dressing by combining all ingredients in a jar. Toss the cooked lentils and kale with the dressing, then add the roasted vegetables once they’re ready. Serve immediately or store in the fridge for later use.

Serving suggestions and how to store

Serve this Lemon Mustard Lentils, Cauliflower, Carrots & Kale dish as a standalone meal or as a vibrant side to complement any protein. It’s perfect for meal prep, and you can store any leftovers in an airtight container in the fridge for up to a few days. Allow the dish to come to room temperature before serving if you’ve made it ahead.

Vary this to suit your dietary needs

This recipe is easily adaptable to suit various dietary preferences. For a legume-free option, simply swap the lentils for quinoa, rice, or buckwheat. If you need a garlic-free version, replace the garlic in the dressing with a pinch of chilli powder and ground cumin for a warming, spiced twist.

For more easy, delicious and healthy salad recipes, click HERE.

This Lemon Mustard Lentils, Cauliflower, Carrots Kale is a delicious side or vegan meal. A nourishing addition to any healthy dinner table.
Print Recipe
4.84 from 6 votes

Lemon Mustard Lentils, Cauliflower, Carrots and Kale

This delicious vegetarian meal or side is a super nourishing addition to any dinner table. 
Prep Time15 minutes
Cook Time40 minutes
Total Time55 minutes
Course: Main Course, Side Dish
Servings: 4
Author: Georgia Harding

Ingredients

  • 400 g cauliflower (approx. half head)
  • 400 g Dutch carrots - peeled & trimmed to leave 2cm stem
  • 1½ cups cooked Puy lentils (see legume-free below)
  • 1 bunch/s kale - leaves stripped off the stems & torn

Mustard marinade

  • 1 tbsp mustard seeds
  • 2 tbsp extra virgin olive oil - extra virgin
  • 1 tbsp honey (or maple syrup for vegan)
  • 1 lemon/s - zest

Dressing

  • 4 tbsp extra virgin olive oil - extra virgin
  • 1 lemon/s (large) juice and zest
  • 1 tsp sea salt - or to taste
  • ground black pepper - to taste
  • 1 clove/s garlic - crushed

Instructions

  • Preheat the oven to 180°C/350°F (fan-forced).
  • Make the marinade by grinding the mustard seeds using a mortar and pestle (or high speed blender) until the seeds are almost ground. Add the remaining marinade ingredients and mix until combined. 
  • Break the cauliflower into florets and add to a bowl with the carrots. Add the mustard marinade and combine thoroughly so that all the vegetables are coated.
  • Spread the vegetables out on a baking tray in a single layer and roast for 40 mins, or until the vegetables are tender and just beginning to brown. 
  • Meanwhile, make the dressing. Place all of the ingredients into a jar and shake to combine. 
  • Place the cooked lentils and kale in a serving dish. Pour the dressing over the lentils and kale and toss well. Sit at room temperature whilst the vegetables continue to cook. 
  • When the vegetables are ready, toss them through the lentils/ kale and serve immediately.  
  • You can also make this ahead. Store in the fridge and allow to come down to room temperature prior to serving.

Store

  • Store in an airtight container in the fridge.

Notes

Legume-free

Replace the lentils with quinoa, rice or buckwheat. 

Garlic-free

Replace the garlic with a pinch chilli powder and ground cumin. 
 

I'd love to hear how you enjoy this recipe. Post a comment below and let me know (or even just give it a star rating).

Lemon mustard Lentils, cauliflower, carrots and greens