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Green Bean and Almond Salad

| Salads, Side dishes

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

Why is it healthy?

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

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

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

Green Bean and Almond Salad
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4.67 from 3 votes

Green Bean and Almond Salad

This Green Bean and Almond Salad is the most delicious way to serve beans - served warm or cold it is seriously delicious. Check out the variations too.
Prep Time10 mins
Cook Time5 mins
Total Time15 mins
Course: Salad
Servings: 4

Ingredients

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

Dressing

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

Instructions

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

Notes

Dairy-free and vegan

Replace the feta with a cashew nut cheese.

Nut-free

Replace the almonds with toasted sunflower seeds.

Add Pomegranate

This salad is lovely with pomegranate seeds added.

Make it go further

Add 2 cups of baby spinach leaves and cherry tomatoes.

Make a meal of it

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

Leftovers

Leftovers are great for lunch boxes.
 
 

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

 

Moroccan Carrot Salad

| Salads, Vegetarian

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

Why is it healthy?

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

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

This vegan, gluten, grain and dairy free Moroccan Carrot Salad is a real hit with adults and kids alike. It is sweet, fresh and super nutritious.
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4.89 from 9 votes

Moroccan Carrot Salad

This fresh, delicious Moroccan Carrot Salad is sure to please a crowd (or just your family). Kids really love the sweetness of this carrot dish. 
Prep Time15 mins
Total Time15 mins
Course: Salad
Servings: 4

Ingredients

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

Dressing

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

Instructions

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

Store

  • Store in an airtight container in the fridge.

Notes

Low-fructose

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

Nut-free

Omit the nuts and just use seeds.

Onion-free

Replace the onion with 5 thinly sliced radish. 

Fructose friendly

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

Add beetroot

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

Fussy kids

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

Make a meal of it

Add some grilled meat, boiled or poached eggs or tempeh. Feta or goat cheese works well too!
 
For lots more sides and salad inspo, take a look at my hugely popular ebook ˜Well Nourished Sides and Salads’- where vegetables become the hero of the dish! It’s great value at just $9.95, click HERE to take a look.
 

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

 

Lemon Macadamia Cookie

| After School Snacks, Baked Sweets

I taunted you with these super simple lemon macadamia cookies a while back, but they were outvoted by the very delicious Hazelnut Chai Spice cookie. But to all you lemon lovers, never fear, finally here it is, the recipe!

This is a personal favourite – it is so quick to make and tastes divine. It is also gluten, dairy, grain, and low-fructose. However a warning is appropriate…you will not stop at one (at least I can’t)!

Health benefits

Well, firstly almonds are a rich source of protein, essential fats, and fibre. They also contain antioxidants and mood elevating amino acids. The macadamia nut oil is a very stable, primarily monounsaturated fat with an impressive fatty acid and mineral profile.  It adds a delicious, buttery flavour to the mix too. Lemon zest is a concentrated source of vitamins, minerals, antimicrobial and antioxidant compounds. Use the zest of a pesticide free or organic lemon so you are not ingesting the chemicals and wax often applied to the peel.

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

Lemon Macadamia cookies
Print Recipe
5 from 2 votes

Lemon Macadamia Cookies

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

Ingredients

  • 150 g almond meal (1¼ firmly packed cups) 
  • 55 g macadamia nut oil (¼ cups)
  • 50-85 g rice malt syrup, honey or maple syrup (¼ cup approx.)
  • 1 tsp vanilla -powder, extract or essence
  • 1 lemon/s -finely grated zest of whole lemon plus 1 tbsp juice (very important or they will spread)
  • 12 macadamia nuts (optional) to finish

Instructions

  • Preheat your oven to 150℃/300°F (fan-forced).
  • In a mixing bowl or food processor, combine all of the ingredients above until well combined (Thermomix 5-10 seconds, speed 5).
  • Roll tablespoons of the mix with wet hands or just drop blobs onto a tray lined with baking paper.
  • Flatten with the back of the fork and top with a macadamia nut.
  • Bake for 15 minutes or until just starting to brown lightly on top. 
  • Allow to cool on the tray (they will firm up as they cool). Enjoy!

Store

  • Airtight in the fridge or freezer.

Notes

Low-fructose

Choose brown rice syrup as your sweetener.

Vegan

Choose rice malt or maple syrup as your sweetener.

Nut-free

Sorry, this is not the recipe for you (but there are plenty of nut-free options on the website). For 150 pages of nut-free recipes, take a look at my super popular ebook 'The Well Nourished Lunchbox'. Click HERE to find out more and read the rave reviews.

 

What do you think of these beauties? I'd love your feedback in the comments below! 

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

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

This Asian Noodle Soup is dairy, gluten and grain free and one of the most nutritious and nourishing meals about. When the weather is hot and humid as it is at this time of year, I often crave a simple soup. Not a heavy chunky or blended soup but an Asian style spicy broth. As I like to make everything I feed my family as nourishing and tasty as possible, I’m always looking for new and interesting ways to do so. So here it is and as always, with lots of versions to suit your taste and dietary requirements.

Health benefits

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

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

Asian Noodle Soup
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4.75 from 4 votes

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

This Asian Noodle Soup is like a big hug for your body. It's a beautifully balanced, nourishing meal that just tastes delicious. 
Prep Time15 mins
Cook Time15 mins
Total Time30 mins
Course: Main Course, Soup
Servings: 4

Ingredients

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

Instructions

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

Tip

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

Make ahead

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

Store

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

Notes

Gluten-free

Choose a gluten-free noodle.

Grain-free

Choose a grain-free noodle like zoodles.

Coconut-free

Replace the coconut water with more broth.

Vegetarian

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

Vegan

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

Onion and garlic-free

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

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

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

| Dips, Sauces and Dressings, Staples

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

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

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

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

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

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

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

Take a look at the variations below for all the details as well as suggestions to alter the recipe to suit your specific dietary requirements.

Mayonnaise
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5 from 3 votes

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

A home-made mayonnaise is not only delicious, but it's actually good for you. There really is nothing better and it's such a versatile condiment to have in your fridge (check out my tips for using it below).
Prep Time10 mins
Total Time10 mins
Servings: 1 cup

Ingredients

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

Instructions

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

Thermomix

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

Store

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

Notes

Egg-free and vegan

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

Garlic Aioli

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

Ways to use you homemade mayonnaise...

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

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

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

 

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

Sweet Labne – a healthy and fast dessert recipe

| Desserts, No-bake Sweets

This sweet labne (cultured cream cheese), must be one of the easiest desserts ever! It is also a lovely way to finish off a meal with a little digestive boost. For more on why labne is beneficial to your health (and a recipe for how to make it), click here.

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

 

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

Sweet labne
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No ratings yet

Sweet Labne - a healthy and fast dessert recipe

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

Ingredients

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

Instructions

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

Notes

Low-fructose

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

Gluten-free

Serve as is or with a gluten free shortbread.

Nut-free

Serve without nuts or replace with toasted pepitas.

Even more simple

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

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

 
 

Raw Strawberry Cheesecake

| Desserts, No-bake Sweets

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

A treat that is also nourishing!

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

Vegan Strawberry cheesecake
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5 from 2 votes

Raw Strawberry Cheesecake

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

Ingredients

Base

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

Strawberry cream filling

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

Instructions

For the base

  • In a bowl or food processor, combine your hazelnut meal, flaxseed meal, raw cacao and coconut.
  • Add the coconut oil and rice malt syrup and mix until well combined and the mixture holds together when pressed.

For the filling

  • Process the soaked cashews until smooth and creamy.
  • Add the strawberries and process again.
  • Add the chia, vanilla, and  coconut water and process until smooth.
  • Assemble in a small glass by pressing the chocolate base into the glass and top with the strawberry cream.
  • Chill until set, garnish with heart shaped strawberry halves and serve immediately.

Store

  • Store in an airtight container in the fridge.

Notes

Another nut combo

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

Vegan

Choose rice malt or maple syrup as your sweetener.
 

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

Berry Nice Brownies

| Baked Sweets, Desserts, Healthy Lunchbox

This gluten and grain-free brownies are delicious, decadent treats. They are SO easy to make and sure to become a family favourite. Being nut-free they are also perfect for school lunches too. 

Health benefits

They are high in fibre and protein and naturally sweetened too. Plus they sneak in a serve of vegetables making them a perfectly, nutritious chocolate treat.

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

Berry Nice Sweet Potato Brownies - These gluten and grain free brownies are a delicious, decadent treat with fructose, nut and dairy free versions too. Includes Thermomix method too.
Print Recipe
4.84 from 24 votes

Berry Nice Brownies

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

Ingredients

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

Instructions

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

Thermomix Method

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

Store

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

Notes

Low-fructose

Sweeten with rice malt syrup.

Dairy-free

Use macadamia nut oil or coconut oil rather than butter.

Nut-free

Choose butter or coconut oil over macadamia nut oil.

Coconut-free

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

Another vegetable

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

No berries

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

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

Best Basil Pesto (and the healthiest)

| After School Snacks, Dips, Sauces and Dressings, Savoury Snacks

The best basil pesto recipe going, and the most nourishing! A bold statement I know but it is rather delicious and definitely has a more extensive nutritional profile than its (also healthy) traditional version. It is gluten and grain free and I have also included dairy and nut-free variations too.

So what makes this pesto so healthy?

Let’s start with the hero of the dish, basil. Basil is a rich source of many essential vitamins and minerals and antioxidant flavonoids, two of which have been shown to protect cells and DNA from radiation. Seeing as we are surrounded by radiation from the various forms of (mostly wireless) technology to which we have grown accustomed, this is surely a good thing.

Kale, well other than being the most fashionable vegetable on the planet right now, it is very nourishing (especially in the calcium and iron department) and adds another dimension of health giving nutrients. For this reason, I add it to my pesto as it’s flavour sits well behind the very pungent basil. For kids, this means they don’t know they are eating a vegetable they might ordinarily, never touch.

One more ‘Well Nourished’ touch is that I add sunflower seeds, again, more nutrition than using just one nut! Though I have added a nut-free version below for school lunch box inclusion.

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

Healthy basil pesto
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4.5 from 10 votes

Best Basil Pesto (and the healthiest)

This basil pesto recipe is certainly the best tasting and the most nourishing recipe about! It's a great way to include healthy greens in your families diet. 
Prep Time15 mins
Total Time15 mins
Course: Appetizer, Snack
Servings: 1 cup

Ingredients

  • 1 clove/s garlic -peeled and crushed
  • 50 g parmesan cheese -finely grated (dairy free version below)
  • 1 bunch/s fresh basil leaves
  • 2 stem/s kale (leaves torn from the stems)
  • 30 g sunflower seeds (¼ cup) lightly toasted
  • 30 g raw cashew nuts (¼ cup) lightly toasted
  • Sea salt and freshly ground black pepper -to taste
  • 3 tbsp olive oil -extra virgin
  • ½ lemon/s juice, zest optional

Optional Extras

  • 1 red chilli/s (or even half a red capsicum for a vitamin C boost)

Instructions

  • You can make this in a mortar and pestle but I prefer to use my Thermomix (or any good food processor will do the job) as I like a textured pesto.  I tend to use the pulse (turbo) function so I can control the texture I'm after.  If you like a course pesto like me, process less, for a smooth pesto, process more.
  • You can grate and crush your parmesan and garlic by hand or in your food processor. Thermomix 10 seconds, speed 6.
  • Add the basil and kale. Pulse until almost chopped. Thermomix 2-3 pulses.
  • Then add the cashews and sunflower seeds. A couple more pulses should see it combined nicely. Thermomix 2-3 pulses.
  • Lastly, season well and mix with your lemon juice and EV olive oil. Thermomix 10 seconds, reverse speed 3.

Store

  • Drizzle with a little olive oil to seal it and prevent it discolouring.
  • Store in an airtight container in the fridge.
  • Can also be frozen in a airtight container or even in ice-cube trays (and then cubes put into an airtight container once frozen).

Notes

Dairy-free and vegan

Omit the parmesan. I'd suggest adding a couple of tablespoons of nutritional yeast for cheese flavour and even a handful of ground macadamia nuts to replace the parmesan, but that's optional too.

Replace the kale with spinach

Which is also very nutritious and I think has a much milder flavour than kale.

Nut-free

Replace the cashews with the same amount of sunflower seeds.

Ways to eat it...

  • As a delicious, nourishing dip. It often features in my kids lunch boxes (the nut free version) with raw veggie sticks.
  • Mixed through pasta or zucchini noodles (for a grain and gluten free option). Add a little extra olive oil to the pesto to coat the pasta evenly and I also often toss through some chopped tomato to create a special meal. A pesto noodle salad is great for school lunch boxes.
  • With Quinoa or brown rice for added flavour and nutrition.
  • Use as a dressing to liven up steamed veggies or create a special salad. Mix one tablespoon of pesto with one tablespoon of olive oil and a little extra lemon juice (if you like) and mix through the vegies or salad leaves.
  • In a sandwich or on toast (with avocado - yum). Add a poached egg for a protein hit!
  • Spread over grilled haloumi.
  • In a tuna vegetable bake or a casserole.
  • Over grilled or BBQ'd meat or fish.
  • On top of a slice of tomato and slice of buffalo mozzarella i.e. Caprese style.
  • On pizza.
  • In a jacket potato or mixed through diced potatoes for an exciting potato salad
  • I could go on and on here…you are only limited by your imagination. Any Mediterranean flavoured meal will suit a blob of this nourishing Basil pesto.

 

Share how you eat pesto. Post a comment below, it's simple.

Hazelnut Chai Spice Cookies

| After School Snacks, Baked Sweets

These Hazelnut Chai Spice Cookies are a very delicious gluten free, dairy free, grain free, egg free, fructose free and guilt-free treat. They only take minutes to make and are the perfect after school snack or weekend treat for the kids.

Health benefits

Well, firstly hazelnuts are a rich source of protein, essential fats, and fibre. They also contain antioxidants and many minerals. The coconut oil is so very nourishing. You can find out more about its amazing health benefits here. The cinnamon stabilises blood sugar levels for a sustained release of energy. The ginger and cardamon assist digestion.

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

Hazelnut Chai Cookie
Print Recipe
5 from 5 votes

Hazelnut Chai Spice Cookies

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

Ingredients

  • 150 g hazelnut meal (1¼ firmly packed cups)
  • 55 g coconut oil (¼ cups) melted if solid
  • 50-85 g rice malt syrup or honey (¼ cup approx.)
  • 1 tsp vanilla -powder, extract or essence
  • 1 tsp ground cinnamon
  • 1 tsp ground cardamom
  • ½ tsp ground ginger
  • 1 tbsp tea -or water (this is important or they will spread)

Instructions

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

Store

  • In an airtight container in the fridge or freezer.

Notes

Low-fructose

Use the brown rice syrup, not honey.

Vegan

Choose rice malt or maple syrup as your sweetener.

Choc-Chip Chai

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

No hazelnut meal?

You can use almond meal instead.

Coconut-free

Replace with macadamia nut oil.

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

Turkey, Lemon & Feta Mini Meatballs, Baby Burgers or Sausage Rolls

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

I thought I’d share this simple yet versatile, nutritious turkey meatballs, burgers and sausage rolls recipe which are perfect for meals and snacks. I often make these for my kids parties – they go down really well with kids and adults alike.

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

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

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

Turkey meatballs, burgers, sausage rolls
Print Recipe
4.75 from 16 votes

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

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

Ingredients

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

Instructions

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

Thermomix Method

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

Mini-meatballs

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

Baby Burgers

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

Sausage rolls

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

Tip

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

Make-ahead

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

Store

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

Notes

Gluten-free

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

Dairy-free

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

Egg-free

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

Sesame-free

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

Onion and garlic-free

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

Chicken or pork

Also delicious with chicken or pork mince.
 

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

 

Turkey lemon feta meatballs

Summer Berry Spritzer

| Drinks & Smoothies

With record temperatures this week in Queensland, staying hydrated is a priority. So I whipped up this delicious, refreshing Summer Berry Spritzer. My family loved the flavours and scooping up the berry pulp with the end of the lemongrass stalk too.

Health benefits

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

Summer berry spritzer
Print Recipe
5 from 1 vote

Summer Berry Spritzer

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

Ingredients

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

Instructions

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

Notes

No lemon grass?

You could substitute with quarters of lime.

Recycle

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

Cocktail

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

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

Healthy Chocolate Crackle Christmas Trees

| Holidays & Entertaining

These Healthy Chocolate Crackle Christmas trees are a simple, nourishing Christmas inspired treat. I was inspired to make these at my sons Prep party day. I saw one of the mums from another class carrying a pretty chocolate tower and I couldn’t help but enquire what it was. She said it was a chocolate crackle Xmas tree. Now I’m not a fan of accumulating too much cooking stuff, so I was thrilled to hear that she used a piece of cardboard, shaped into a cone and then lined with baking paper for the mould.

I make healthy chocolate crackles for my kids parties, so I knew right away what I would do. But loving to experiment as I do, I also whipped up a grain free version too. I’m thrilled to share these with you. I hope you enjoy them !

Health benefits

Made with puffed whole grains as opposed to the sugar ladened commercial rice bubbles, these make a guilt free treat. The coconut and coconut oil are super healthy for reasons I’ve written about here. The grain free version is a great source of protein and healthy fats.

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

Healthy Chocolate Crackle Christmas trees
Print Recipe
5 from 1 vote

Healthy Chocolate Crackle Christmas Trees

This Chocolate Crackle Christmas Trees looks tricky to make, though it's anything but.There's no special mould needed (it's quick and easy to make your own) and it's an impressive Christmas inspired treat.
Prep Time15 mins
Cook Time5 mins
Total Time40 mins
Course: Dessert
Servings: 1 high tree

Ingredients

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

Instructions

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

Notes

Grain-free

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

Low-fructose

Use rice malt syrup to sweeten.

Coconut-free

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

Make it minty

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

Tip

Let your kids break them apart (like you would a Ginger bread house) to eat - messy but fun!!
 

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

 

Pomegranate and Maple Spiced Walnut Salad

| Salads, Vegetarian

This Pomegranate and Maple Spiced Walnut salad recipe makes a simple yet fabulous edition to the Christmas table. Nothing screams Christmas to me like pomegranate. It lends such a beautiful colour, texture and flavour to a salad and really compliments traditional Christmas meats. Once more it is so very healthy and nourishing. Pomegranate has an antioxidant profile to rival green tea.  It is also a rich source of vitamin C and many other vitamins and minerals.

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

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

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

Pomegranate feta salad
Print Recipe
5 from 1 vote

Pomegranate and Maple Spiced Walnut Salad

A really delicious and nourishing salad - my Pomegranate and Maple Spiced Walnut Salad is an easy to make, impressive salad.
Prep Time15 mins
Cook Time15 mins
Total Time20 mins
Course: Salad
Servings: 4

Ingredients

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

Candied Walnuts (make in advance)

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

Dressing (make in advance)

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

Instructions

Prepare the candied walnuts

  • Preheat your oven to 150 degrees celsius.  Line a small baking tray or large plate with baking paper.
  • Mix the oil and sweetener of your choice with the mixed spice and toss through the walnuts to coat them evenly.
  • Lay them in a single layer on the baking tray and bake for 15 minutes.
  • Allow to cool completely and store in an airtight container until the salad is ready to assemble.

Prepare your dressing

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

Then assemble the salad just prior to serving

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

Notes

Dairy-free and vegan

Replace the cheese with a vegan cheese.

Fructose friendly 

Choose rice malt syrup as your sweetener.

No Pomegranate 

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

Boxing day salad

Make this salad on boxing day and add leftover turkey, ham or both to make a post-Christmas, refreshing salad meal.
For lots more sides and salad inspo, take a look at my hugely popular ebook ˜Well Nourished Sides and Salads’- where vegetables become the hero of the dish! It’s great value at just $9.95, click HERE to take a look.
 

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

Almonds – The Ultimate Snack (and three recipes)

| After School Snacks, Savoury Snacks

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

But not all almonds are created equal, so when buying them, try to buy only raw and unsalted varieties. Preferably soak them to increase their nutrient availability. The almonds in many of the ‘snack’ mixes are roasted in vegetable oil or at very high temperatures (which is damaging to the fats in the nut) and very salted – that is they are quite processed.

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

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

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

Roasted almonds
Print Recipe
5 from 1 vote

Roasted Almonds - three ways

Roasted almonds are a delicious nourishing snack. Here are three moorish flavour combinations, feel free to increase the quantities as needed. 
Prep Time5 mins
Cook Time20 mins
Total Time25 mins
Course: Snack
Servings: 1 cup

Ingredients

  • 150 g raw almonds (1 cup)

Tamari Almonds

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

Indian Spiced Almonds

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

Sweet Spiced Almonds

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

Instructions

Tamari Roasted Almonds

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

Indian Spiced Almonds

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

Sweet Spiced Almonds

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

Store

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

Notes

Soy-free

Choose liquid or coconut aminos to replace the tamari.

Coconut-free

Choose macadamia nut oil instead of coconut oil.

Fructose-friendly

Choose rice malt as your sweetener.

Any nut or seed will do

These mixes can be applied to any nut or seed.
 

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

 

Pine Lime Splice

| Drinks & Smoothies

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

Health benefits

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

Pine lime splice
Print Recipe
4.5 from 2 votes

Pine Lime Splice

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

Ingredients

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

Instructions

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

Store

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

Notes

Make it minty

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

More anti-inflammatory

Add a little ginger and/or turmeric.

Coconut-free

Replace the coconut water with a nut milk.

Ice blocks

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

A tropical cocktail

Add a shot of vodka for a tropical inspired cocktail.
 

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

 

 

Cacao Rough

| After School Snacks, No-bake Sweets

This super quick and easy raw vegan chocolate slice is very nutritious and definitely satisfies the strongest chocolate craving. They are gluten and dairy free – a bit of a change from the dried fruit, high sugar energy balls or bars about. I think they are so delicious – a bit of a cross between a coconut rough and chocolate crackle. There’s something distinctly nostalgic about these beauties.

Health benefits

The almond meal offers good fats and mood elevating amino acids and minerals. The cacao adds antioxidants and the chia seeds, more protein, and omega 3 fatty acids. The coconut oil, for all the wonderful reasons I’ve outlined here and here!

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

Raw Chocolate slice - This raw vegan chocolate slice recipe is also dairy, gluten and fructose free and so simple to make. You won't find a more delicious sweet treat.
Print Recipe
4.89 from 35 votes

Cacao Rough

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

Ingredients

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

Optional extras

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

Instructions

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

Store

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

Notes

Peppermint slice

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

Hazelnut

Use hazelnut meal for a chocolate hazelnut slice.

Add crunch

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

Low-fructose

Choose rice malt syrup as your sweetener.

Nut-free

Replace the almond meal with toasted and ground sunflower seeds.

Vegan

Choose rice malt or maple syrup as your sweetener.

Cacao-free

Replace the cacao with carob powder.

Tip

These must be kept chilled or they will melt on a warm day. I often double this recipe to make a bigger batch (trust me, you'll be wanting more)!
 
 

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

Quinoa Patties

| Budget Friendly, Freezable Meals, Healthy Lunchbox, Make-ahead Meals, Savoury Snacks, Vegetarian

This vegetarian Quinoa Patties recipe is very versatile and can be used to build a tasty meal. They are perfect for the lunch box and delicious both hot and cold.

Health benefits

Quinoa is a superfood I just love. It has a very impressive nutrient profile and is very versatile and easy to cook with. For more about why I just love Quinoa, as well as ways to use it, click here. The eggs combined with the quinoa make this a wonderful, protein-rich vegetarian meal.

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

Quinoa patties
Print Recipe
4.86 from 7 votes

Quinoa Patties

These quinoa patties are delicious hot or cold, as a side dish or as the main event. They are just so versatile, nourishing and delicious. 
Prep Time20 mins
Cook Time15 mins
Total Time35 mins
Course: Main Course
Servings: 4

Ingredients

  • 180 g quinoa (1 cup) washed very well
  • 45 g parmesan cheese (½ cup) grated
  • 2 clove/s garlic -peeled and crushed
  • 1 bunch/s spring onion/s -white part finely diced
  • 30 g leafy greens -like kale, spinach, basil or another herb (1 cup approx.)
  • 60 g fresh breadcrumbs (1 cup) or gluten-free breadcrumbs
  • 4 free-range or organic egg/s
  • Sea salt and freshly ground black pepper - to taste

Instructions

  • After washing your quinoa very well in a fine sieve to remove the bitter saponins, cook your quinoa (instructions here). If you have time to soak the quinoa in water with a splash of apple cider vinegar (for up to 12 hours) this will improve its digestibility.
    Once cooked set aside to cool.
  • In a food processor or powerful blender, grate your cheese and chop your garlic and spring onion. Set aside in a large mixing bowl.
  • Now process your bread (works well from frozen) to a crumb.  Add to the cheese mix.
  • Without rinsing your bowl, process you eggs and greens until the greens are a chopped up as necessary. I like them a little in tact, but for veggie phobic kids, you may like to process them to a liquid.
  • Now mix all the ingredients together until well combined and season well.
  • In a large frypan, add a good couple of tablespoons of coconut oil or butter (or a mix of both).
  • Heat over a moderate heat and drop a good heaped tablespoon of the quinoa mixture into the oil. This recipe should make approx. 15-16 patties.
  • Press down a little with the back of a spatula.
  • Cook until the edges start to brown. Carefully turn and brown the other side.
  • Eat immediately or allow to cool and store in the fridge.

Thermomix method

  • Soak the quinoa overnight, drain and rinse. If no time to soak, rinse several times, rubbing it so the bitter saponins are washed away. Cook in the basket with 700ml of water, Varoma temp, speed 4, 12minutes if soaked, 15minutes if just rinsed or until the little white tail on the seed appears.
  • Set aside to cool and dry your TMX bowl.
  • Process you cheese, garlic, and onion, 10 seconds, speed 4. Set aside.
  • Make your breadcrumbs by processing frozen bread (broken into pieces), 10 seconds, speed 6. Set aside.
  • Chop the leafy greens, 5 sec, speed 4. Add the eggs and process 5 seconds speed 4.
  • Add back the cooked quinoa, breadcrumbs and cheese/onion mix. Season and mix on reverse, 10 seconds, speed 3 (you may need to scrape the sides).
  • In a large frypan, add a couple of tablespoons of coconut oil or butter (or a mix of both).
  • Heat over a moderate heat and drop a good heaped tablespoon of the quinoa mixture into the oil.
  • Press down a little with the back of a spatula.
  • Cook until the edges start to brown. Carefully turn and brown the other side.
  • Eat immediately or allow to cool and store in the fridge.

Serve

  • With avocado salsa (pictured) or guacamole
  • With pesto or hummus
  • With salad
  • With grilled meat or fish and salad for a larger meal

Make-ahead

  • They can be eaten cold or re-heated in the oven or a sandwich press.

Store

  • Store in an airtight container in the fridge.
  • Can also be frozen.
  • My kids love these in their school lunchbox.

Notes

Gluten-free

Use gluten free bread or rolled quinoa.

Dairy-free

Just omit the cheese (you can add in ¼ cup nutritional yeast for more flavour).

No greens

You can substitute the greens with grated carrot or sweet potato.
 

Love to hear your thoughts on these delicious patties.  You can comment or rate this recipe below.

Chia Berry Ripe

| After School Snacks, Breakfast, No-bake Sweets

This little concoction is a medley of several very super, whole foods. It’s deliciously sweet enough for a dessert (my husband thinks it tastes like a cherry ripe, hence the name) and healthy enough for breakfast! I make a jar of it and help myself when I feel like it.

Health benefits

Firstly it is gluten and dairy free. Chia seeds have a very impressive nutrient profile and are a great gluten-free source of fibre, protein and omega 3 fatty acids. These small, tasteless seeds swell up and absorb liquid and the flavours they are soaked in, which makes them incredibly versatile.

The berries and cacao powder are rich in antioxidants and the lemon zest and coconut milk are wonderful immune boosters. The coconut water is very hydrating. How super is that?

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

Healthy choc berry chia pudding
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4.75 from 4 votes

Chia Berry Ripe

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

Ingredients

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

Instructions

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

Serve

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

Store

  • Store in an airtight container in the fridge.

Notes

Coconut-free

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

Low-fructose

Sweeten with rice malt syrup.

Tip

I find people generally either love or struggle with the gelatinous, slightly grainy texture of chia. If you don't like the texture, try to blend it smooth or use ground chia seeds to make it.
 
"The best Chia Pudding flavour combination ever!"
Sally

 

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

 

Chicken and Mushroom Brown Rice Risotto

| Chicken, Freezable Meals, Make-ahead Meals

This gluten-free Chicken and Mushroom Brown Rice Risotto is a delicious, wholesome meal with so much more nutrition than its arborio cousin. Take a look at the variations (below the main recipe) for suggestions to alter the recipe to suit many specific dietary requirements.

I first made this many years ago. A restaurateur friend of mine teased me about messing with a ‘classic.’ Once he tasted it he was grateful I dared to mess! You’ll notice it is quite different from a traditional risotto in that the rice is pre-cooked. It is easier in that you can precook the rice, prepare your meat and vegetables and it only takes 10 minutes to assemble and cook.

Health benefits

Try to use homemade stock. In combination with the shiitake mushrooms, it provides a real immune boost. The brown rice is a fibre and vitamin B rich grain (especially if soaked prior to cooking). The chicken and mushrooms add protein and the vegetables speak for themselves.

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4.67 from 6 votes

Chicken and Mushroom Brown Rice Risotto

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

Ingredients

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

Serve

  • Salad (to serve)

Instructions

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

Thermomix method

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

Make-ahead

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

Store

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

Notes

Dairy-free

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

Vegetarian

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

Vegan

Use dairy-free and vegetarian options.

Onion-free

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

Garlic-free

Replace the garlic with a pinch of chilli powder.

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

Asian Mango Salad

| Salads, Vegetarian

I love this time of year when the beautiful Queensland mangoes appear at my local farmers market. So, today I thought I’d share a family favourite – a very healthy Asian Mango Salad recipe. As soon as my kids see mangoes in store this is what they request. I make it with both green (as photographed) and regular, sweet mangos. Just make sure that if you are using regular mango, that the flesh is firm and they are not overripe. Overripe fruits are best kept for smoothies.

Why is it so healthy?

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

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

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

Asian Mango Salad
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5 from 4 votes

Asian Mango Salad

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

Ingredients

Salad

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

Dressing

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

Instructions

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

Notes

Nut-free

Replace the cashews with toasted sunflower seeds.

Make a meal of it

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

Vegan and seafood-free

Replace the fish sauce with sea salt to taste. 

Onion-free

Simply omit the onion/spring onion/fried shallots.

Can't source mango

This is also lovely with julienne apple.
 

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

 

Cashew Nut Cream

| Dips, Sauces and Dressings

This is a series of posts where I plan to share the little bits and pieces or accompaniments mentioned in some of my recipes. You may have seen in the serving suggestions or dairy-free variations to substitute regular cream with cashew nut cream. So now, I backtrack and give you this delicious and versatile raw, vegan cashew nut cream recipe.

Health benefits

Well it’s dairy free and even for those of us that do tolerate dairy, it’s nice to have a bit of variety, don’t you think? Cashews are a source of healthy monounsaturated fats, magnesium and a great source of protein. Plus this is really delicious.

Cashew Nut Cream
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Cashew Nut Cream

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

Ingredients

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

Instructions

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

Make it sweet

  • Add  ½ teaspoon of vanilla and 1-2 tablespoons of rice malt syrup (fructose free) or maple syrup. Mix through until well combined.

Make it sour

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

Make it savoury

  • Mix through a little miso paste or nutritional brewers yeast or onion powder or fresh herbs and seasoning.

Fast track it

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

Store

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

Notes

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

 

Smoked Salmon, Walnut and Avocado salad

| Salads

This delicious smoked salmon salad is so simple to prepare and has a combination of healthy, mood elevating whole food flavours to satisfy and leave you feeling great. Grain-free, gluten, dairy and fructose free.

Why is it so good?

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

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

Smoked Salmon, Avocado and walnut Salad
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5 from 3 votes

Smoked Salmon, Walnut and Avocado salad

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

Ingredients

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

Dressing

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

Instructions

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

Notes

Dairy-free

Replace the horseradish cream with fresh horseradish or dijon mustard.

Nut-free

Replace the walnuts with toasted pumpkin or sunflower seeds.

Onion-free

Replace the onion with 5 thinly sliced radish.

Vegan or vegetarian

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

Make it more substantial

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

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

 

Strawberry Chia Pudding

| After School Snacks, Breakfast, No-bake Sweets

This is a delicious, healthy mousse like chia pudding. It takes minutes to make and is nutritious enough for breakfast, but tastes decadent enough for dessert. It’s the perfect no-prep, make ahead brekkie for those days where you need to get going quickly.

Health benefits

The strawberries are a delicious berry with a great antioxidant profile. The coconut milk contains fats which support the immune system, brain, and digestion. Read more about the health benefits of coconut here. The chia seeds are a high protein source of Omega 3 fats and are responsible for the gelatinous consistency.

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

Strawberry Chia pudding
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4.8 from 10 votes

Strawberry Chia Pudding

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

Ingredients

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

Instructions

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

Tip

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

Store

  • Store in an airtight container in the fridge.

Notes

Coconut-free

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

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