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Healthy Mango Lassi

| Drinks & Smoothies

Everywhere you look in SE Queensland, beautiful mango trees are dripping with fruit. Even if you don’t have a neighbourhood tree, they should be pretty cheap in stores right now across Australia. So I thought I would share my favourite way to make the most of this sweet summer fruit with this healthy mango lassi recipe.

BK (before kids), I spent 8 months in beautiful India and as such, developed quite a taste for the local cuisine. I travelled through a good part of this huge country, and each region claimed ‘the best’ lassi on the continent (and I may have tried them all). So since being back in Australia, I have experimented with many different versions of this classic smoothie including infusing a few medicinal herbs in the mix – food as medicine and it’s important to make every mouthful count, right! This is the result – not the super sweet traditional lassi because I haven’t added any other sweetener – but mango is plenty sweet enough I think.

Health benefits

Mango is a nutrient and fibre rich fruit (especially vitamin C and antioxidants) and I’ve read, the most consumed fruit worldwide.
Natural, full-fat yoghurt is a great source of calcium and protein and beneficial gut probiotics to support digestion and immune health.
Turmeric is one powerful herb – it’s a wonderful antioxidant, anti-inflammatory and a medicinal herb that benefits so many common health conditions (based on my clinical experience); so I just love to include it in our diet wherever possible. Much of the current research on turmeric is focussed on its potential to prevent dementia and various cancers.
Cardamom powder is also a potent antioxidant and anti-inflammatory herb. It is very calming and healing to the digestive system and supports immune function. It has a very distinctive, almost floral taste that you’ll either love or hate – personally, it is one of my most favourite flavours ever.

Traditionally this also has saffron in it, so feel free to add a few threads if you like too. So much nutrition in this delicious drink!

Ingredients

Made with fresh ripe mango, full-fat natural yogurt, turmeric, and cardamom, this recipe combines wholesome ingredients with a hint of exotic flavour. You can also add rose water for an extra fragrant touch.

How to make this healthy mango lassi recipe

Simply peel and blend the fresh mango, yogurt (or Greek yogurt), turmeric, and cardamom until smooth. Add ice, blend again, pour into serving glasses, garnish with cashew nuts or pistachios and your lassi is ready to enjoy! You can also freeze it into popsicle molds for a refreshing, healthy treat.

Serving suggestions and how to store

Serve your sweet mango lassi with a sprinkle of chopped cashews or pistachios for added crunch. If you have leftovers, freeze them into cups or popsicle moulds for a convenient snack on a hot day.

Vary this healthy mango lassi to suit

For a dairy-free or vegan mango lassi, swap the yogurt with coconut yogurt or cashew cream. You can also make a chia pudding by adding chia seeds, or replace mango with strawberries if they’re in season! If you feel your mango is not sweet or ripe enough, you might like to add a few tablespoons of maple syrup or honey for extra sweetness.

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

More delicious drinks and nutrient dense smoothies HERE.

Healthy Mango lassi
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4.77 from 13 votes

Healthy Mango Lassi

My take on a traditional Indian Lassi, this Healthy Mango Lassi is both nourishing and delicious. Check out the variations to make it into a chia pudding or ice-blocks.
Prep Time5 minutes
Total Time5 minutes
Course: Drinks
Cuisine: Indian
Servings: 2

Ingredients

  • 2 mango/s -peeled and flesh removed (see note below for using frozen mango)
  • 250 g natural, Greek or coconut yoghurt (1 cup)
  • ½ tsp ground turmeric
  • ½ tsp ground cardamom
  • 1 cup/s ice
  • 1 tbsp rose water (optional)

Instructions

  • In a powerful blender or food processor, puree the mango, yoghurt and spices until smooth.
  • Add the ice and puree again until it is crushed.
  • Serve immediately. You can also freeze into popsicle moulds for a delicious ice-block.

Note

  • You can sub the mango with frozen mango cheeks and omit the ice but also add ½ cup of water.

Serve

  • With chopped cashews or pistachios.

Store

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

Notes

Dairy-free and vegan

Sub the yoghurt for coconut yoghurt or cashew nut cream.

Chia pudding

Add ¼ cup of chia and allow to soak to make this into a delicious chia Indian style pudding.

It's not mango season

Replace the mango with 2 cups of fresh strawberries.

Ice-block

This is divine frozen into ice-block moulds for an icy treat.
 
 

I'd love to hear how you like my version of a lassi. It's my favourite way to eat mango and I look forward to it come easy mango season. 

Summer Zucchini Salad

| Vegetarian, Salads

This beautiful, fresh, summer zucchini salad really showcases this season’s produce. I developed it as my garden has exploded with zucchinis, but seeing as zucchini is one of my kids least favourite vegetables, I had to think outside the square to make the most of my abundant supply. They dislike zucchini so much they have nick-named it ‘spew-chini,’ so I’ve had to work really hard to bring them around.

Zucchini has such a mild flavour, I really don’t get why they fuss over it – I think they main objection is if it is overcooked and sloppy. Because it hides well behind other flavours, over the past few months I’ve been giving most meals a veggie ‘boost’ with zucchini – they either haven’t noticed or haven’t complained. They are also happy to eat a simple zucchini soup (blended) and also really like this delicious salad (big cheer). They moaned at first when I served it, but they tried it and conceded that it was good.  My son now requests it (though my daughter is less inclined to give me a ‘zucchinis okay’ victory); with great joy, I can declare that the whole family loves this flavoursome salad.

This is just another example of if they don’t like it one way – then try it another. I very rarely concede that any whole food is permanently ‘yuk’ with my kids. I’m tenacious and one way or another I always find a way for them to like foods that nourish them.

Health benefits

Zucchini (also called courgette) is a high fibre, nutrient dense vegetable. Studies suggest some of the Phyto (plant) chemicals found in zucchini are beneficial to benign enlargement of the prostate. Basil is a rich source of many essential vitamins, minerals and antioxidant flavonoids, two of which have been shown to protect cells and DNA from radiation. Parsley is a detoxifying, iron-rich herb and the almonds lend some good fats and a little protein.

Plus, this salad is naturally gluten-free, dairy-free (if you skip the cheese), and vegan-friendly, catering to a variety of dietary preferences.

Ingredients

This simple salad features fresh ingredients such as zucchini ribbons, crisp radishes, and aromatic basil and parsley, all tossed in a fresh lemon juice, lemon zest and extra virgin olive oil dressing. Topped with shaved parmesan and toasted almonds, it’s a delicious combination of flavours and textures that will please everyone at the table.

How to make this raw zucchini salad

Start by shaving the zucchini into ribbons and tossing them with sea salt to soften. While the zucchini sits, prepare the dressing by mixing lemon juice, zest, olive oil, salt, and pepper. Rinse the zucchini, combine it with radishes, fresh herbs, and dressing, then serve topped with parmesan and flaked almonds.

Serving suggestions and how to store

Serve this salad immediately for the freshest taste, alongside grilled tempeh, chicken, fish, or any protein of your choice. If you have leftovers, store the components separately in airtight containers in the fridge. The zucchini can release water, so it’s best to mix everything just before serving to maintain texture.

Vary this to suit your dietary needs

For a dairy-free and vegan option, simply omit the parmesan. If you’re looking for a nut-free variation, replace the almonds with toasted sunflower seeds. To turn this salad into a more filling meal, add a cup of cooked quinoa and double the dressing. And if you’re worried about the radish’s spice, soak the sliced radishes in the dressing for a milder flavour that even kids will enjoy! 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.

Zucchini salad
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Summer Zucchini Salad

This summer zucchini salad is a refreshing and vibrant dish that highlights the crispness of fresh zucchini and the peppery crunch of radishes. Perfect for warm weather dining, it's easy to prepare and makes a delicious side dish or light meal that celebrates seasonal produce.
Prep Time20 minutes
Total Time20 minutes
Course: Salad
Servings: 4

Ingredients

  • 4 zucchini/s (small, or two large)
  • 1 tsp sea salt
  • 4-5 radish/s -sliced
  • ¼ bunch/s fresh basil leaves -torn or finely chopped
  • ¼ bunch/s fresh parsley leaves -finely chopped
  • 40 g parmesan cheese (¼ cup) shaved
  • 25 g flaked almonds (¼ cup) toasted

Dressing

  • ½ lemon/s -juice and zest
  • 3 tbsp extra virgin olive oil -extra virgin
  • Sea salt and freshly ground black pepper -to taste

Instructions

  • Using a vegetable peeler or mandolin, shave the zucchini into ribbons and toss in the sea salt. Set aside for 10-15 minutes (whilst you chop/prepare the rest of the ingredients).
  • For the dressing, place all of the ingredients in a small jar and shake to combine.
  • Rinse your zucchini well and drain in a sieve.
  • Toss the zucchini with the radish, basil, parsley and dressing.  Arrange on a serving plate or bowl.
  • Top with the shaved parmesan and almonds and serve immediately.

Serve

  • With grilled tempeh, fish, chicken or meat.

Notes

Dairy-free and vegan

Omit the parmesan.

Nut-free

Replace the almonds with toasted sunflower seeds.

Add quinoa

Add a cup of cooked quinoa (and double the dressing) for a bigger, protein rich salad ‘meal’.

Spice-free radish

To remove the heat from the radish, slice and soak in the dressing for a few minutes or more, prior to serving. Many kids I know have come around to this normally off limits vegetable by doing this.
 

Like this salad - let me know by posting a comment below!

 

Tomato Basil Bruschetta

| 30 Minute Meals, Vegetarian

Whether you grow your own or shop for them at your local fruit and vegetable market, tomatoes are in their prime in the summertime making this the best time to make the most of their sweet flavour with this Tomato Basil Bruschetta!

It just so happens that basil is also in its prime in summer. Not only are they perfect companions in the garden (plant them next to one another for a great crop), their flavour compliments one another on your plate too.

Tomato basil bruschetta is a classic Italian appetiser that’s fresh, delicious, and incredibly simple to make. It’s the perfect way to celebrate fresh, ripe tomatoes and fragrant basil, bringing a taste of summer to your table in just a few easy steps.

Health benefits

Tomatoes are a rich source of the antioxidant lycopene. Lycopene is a wonderful antioxidant, important for cardiovascular and bone health.  Basil has exhibited protective effects against DNA damage, is anti-bacterial and anti-inflammatory. Like tomatoes, it also contains cardio-protective nutrients. Paired with healthy fats from extra virgin olive oil, this bruschetta is as nutritious as it is delicious, making it a healthy choice for snacking or entertaining.

Ingredients

This tomato-basil bruschetta recipe shines with fresh vine-ripened tomatoes (or you can also use roma tomatoes, cherry tomatoes or grape tomatoes), aromatic basil, and a good-quality extra virgin olive oil. A splash of red wine vinegar adds tang, and sourdough bread slices provides the perfect crispy base for this vibrant topping. Don’t forget to rub the toasted bread with garlic for an extra burst of flavour and goodness.

How to make Tomato Bruschetta

I really think this is the best bruschetta recipe. Dice the tomatoes and toss them with torn basil, olive oil, and red wine vinegar. Season with salt and pepper and set aside. Grill slices of sourdough, rub with cloves garlic, and then spoon the tomato mixture on top. Serve immediately for a quick and delicious appetiser that’s sure to impress.

Serving suggestions and how to store

Serve your bruschetta fresh off the grill for the best texture and flavour. It’s ideal as a starter or a snack, but if you want to store the components, keep the tomato mixture separate in an airtight container in the fridge. Assemble the bruschetta just before serving for the freshest taste.

Vary Tomato Basil Bruschetta to suit

For a gluten-free version, swap out the sourdough for gluten-free bread. If you’re looking for a grain-free option, this tomato and basil mix works beautifully as a salsa over protein like grilled beef, fish, or chicken. You can also add shaved parmesan or fresh mozzarella for a cheesy twist! To make canapés, serve on baguette slices.

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

If you love this, then try this Fresh Tomato, Olive and Basil Spaghetti.

This Tomato Basil Bruschetta makes the most of summer tomatoes and basil - a match made in heaven. It is easy and quick to make and a real family fave!
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Tomato and Basil Bruschetta

This Tomato and Basil Bruschetta is a fast, tasty and healthy lunch or light meal. The char flavour through the sourdough with the garlic, basil and tomato is just divine. 
Prep Time15 minutes
Cook Time5 minutes
Total Time20 minutes
Course: Main Course
Cuisine: Italian
Servings: 4

Ingredients

  • 5-6 vine ripened tomatoe/s (large) at room temperature is when they are most flavoursome
  • ¼ bunch/s fresh basil leaves -picked from stems and torn or finely chopped (preferably with a ceramic knife so they don't oxidise or blacken)
  • 3 tbsp extra virgin olive oil -extra virgin
  • 2 tsp red wine vinegar
  • Sea salt and freshly ground black pepper -to taste
  • 4 slices sourdough bread
  • 1 clove/s garlic -whole peeled
Metric - US Customary

Instructions

  • Halve your tomatoes lengthways and remove most of the seeds with a spoon.
  • With the flat side down, dice the tomatoes (approx. 1cm dice), with a sharp or serrated knife as you don't want to mush the tomatoes and place in a large bowl.
  • Tear or finely dice your basil leaves and add to the tomatoes.
  • Stir in the olive oil, vinegar and season well. Set aside.
  • Heat a char-grill on your stovetop or BBQ.
  • Drizzle a little olive oil over one side of the bread and rub all over.
  • Place on the hot char and toast both sides.
  • Now rub your garlic clove over the oiled side of the charred bread. This gives it an amazing garlic flavour (you're actually just making garlic bread).  How much you rub on depends on how much you like garlic.
  • Spoon the tomato salsa over the charred bread, making sure each piece also has a little drizzle of the juice.
  • Serve immediately.

Notes

 

Grain- free (and meaty)

This is delicious as a salsa over a thin slice of beef fillet, grilled fish or chicken to replace the bread.

Gluten-free

Use a gluten-free bread.

Add cheese

This is delicious with shaved parmesan or buffalo mozzarella.

 

I'd love to hear how you like this bruschetta? Post a comment or rate this recipe. 

Moroccan Lamb Burgers with a Mint Feta Dressing

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

These Moroccan lamb burgers with a mint feta dressing bring bold flavours to your table with a delicious blend of spices. Perfect for a casual BBQ or an easy weeknight meal, they’re packed with flavour and can be customised to suit your dietary needs. You can also use this mince mix to make little meatballs to include in the school lunch.

Us Aussies love a burger on a BBQ. So I thought I’d share a recipe that’s easy enough for the kids to get involved and make, and one the whole family will love ahead of this long weekend.

Health benefits

Lamb is a great source of protein, iron, and healthy fats, while the spices provide anti-inflammatory benefits. The fresh mint and yogurt in the dressing add a light, tangy contrast, and you can easily make this recipe dairy-free if needed, keeping it healthy without compromising on taste.

Ingredients

This recipe is loaded with aromatic spices like cumin, coriander, and smoked paprika, along with zesty lemon to brighten the flavours. The mint feta dressing offers a refreshing twist, and there are easy swaps if you’re avoiding dairy.

How to make Moroccan Lamb Burgers

Mix the lamb mince with garlic, spices, and lemon zest to form patties, then cook them on the BBQ or in a pan. Blend together feta, yogurt, and mint for the dressing, adding harissa for extra heat if desired. Serve the burgers on buns or lettuce cups with a generous dollop of mint feta dressing.

Serving suggestions and how to store

Serve these Moroccan lamb burgers in a sourdough bun with salad or go grain-free by using lettuce cups or grilled mushrooms instead. Store leftover patties and dressing separately in airtight containers in the fridge, or freeze the patties for a quick future meal.

Vary Moroccan Lamb Burgers to suit

For a dairy-free option, substitute the feta and yogurt with mayonnaise. You can also skip the garlic and replace it with a pinch of chilli flakes if you prefer. This recipe is easy to adjust, so it fits a variety of dietary preferences without losing its vibrant flavours.

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

These gluten & grain-free Moroccan Lamb Burgers are so easy to make, can be pre-made & are great cooked on the BBQ. Great for school lunches too.
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5 from 1 vote

Moroccan Lamb Burgers with a Mint Feta Dressing

My Moroccan Lamb Burgers with a Mint Feta Dressing is a tasty, easy to make burger. Perfect for a fast lunch or dinner. 
Prep Time15 minutes
Cook Time15 minutes
Total Time30 minutes
Course: Main Course
Servings: 6

Ingredients

Burger ingredients:

  • 500 g lamb mince
  • 1 clove/s garlic -crushed
  • 1 tsp ground cumin
  • 1 tsp ground coriander
  • 1 tsp garam masala
  • 1 tsp smoked paprika
  • 1 lemon/s -zest finely grated
  • Sea salt and freshly ground black pepper -to taste

Mint feta dressing ingredients:

  • 100 g feta cheese -crumbled
  • 2 tbsp natural, Greek or coconut yoghurt
  • ¼ bunch/s fresh mint leaves -finely chopped
  • ½-1 tsp harissa paste (optional)

Serve

  • 6 burger buns
  • Salad (to serve)

Instructions

For the burger patties:

  • In a large mixing bowl or food processor, simply mix all of the burger ingredients together until they are well combined (TMX reverse, speed 2-3, using the spatula to push down).
  • Form into burger patties and cook immediately or refrigerate to cook later, either  on the BBQ or in a frypan.

For the Mint and Feta dressing:

  • Blend the feta, yoghurt, and mint together until well combined (TMX - chop mint 5 sec, speed 6. Add the rest of the ingredients and blend 5 sec, speed 3-4)
  • Swirl through the harissa (optional).

Serve

  • the lamb patty on a sourdough roll with salad and the mint and feta dressing
  • or for gluten and grain free, serve in a lettuce cup or between two grilled field mushrooms

Make-ahead

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

Store

  • Store burger patties and dressing in separate airtight containers in the fridge.
  • Can also be frozen either the raw patties or cooked. Fully de-frost before cooking/ re-heating.

Notes

Dairy-free

Substitute the feta and yoghurt with homemade or whole-egg mayonnaise.

Garlic-free

Replace the garlic with a pinch of chilli flakes.
 
 

As always, I welcome your feed back and questions.

 

Healthy Lamingtons

| Baked Sweets, Desserts

What better way to celebrate being Australian than with this healthy lamington recipe? I’m really not a fan of traditional lamingtons – probably because I like a sweet with some substance. But this recipe I REALLY love.

So I’ve put this recipe together with several options.  I’ve made a double-decker style lamington with a layer of chocolate in between (pictured). You could also layer with a good quality jam or just make a lamington slice if you like.

I’ve taste tested these with a couple of lamington lovers and been given a big thumbs up – my husband thinks these may be the best sweet recipe I’ve posted yet!

Health benefits

By using nutrient-rich ingredients like coconut oil, cacao powder (or cocoa powder), and almond meal, these lamingtons offer healthy fats, antioxidants, and fibre. You can also opt for low-fructose sweeteners like rice malt syrup, making them a better-for-you alternative to traditional lamingtons without compromising on taste.

Ingredients

This recipe is flexible, allowing you to choose between three different cake options (to suit your dietary requirements) and two types of chocolate sauce coatings. You can go gluten-free, dairy-free or even fructose-free depending on your dietary preferences, so it’s perfect for those with food sensitivities or anyone looking for a healthier treat.

How to make this healthy lamington recipe

Start by baking your chosen cake in the oven and allowing it to cool completely. Then, prepare the chocolate coating (either a dairy-free version or a traditional ganache). Cut the cake into squares, dip each piece into the chocolate, and roll them in desiccated coconut. Once coated, pop the lamingtons on a tray and into the fridge to set.

Serving suggestions and how to store

Serve these lamingtons straight from the fridge for a cool, delicious treat. They store well in an airtight container in the fridge, making them a great make-ahead dessert for parties or as a healthier snack option during the week.

Vary this healthy lamington recipe to suit

For a fructose-friendly version, make your own chocolate coating using rice malt syrup. If you’re dairy-free, use the dairy-free chocolate coating instead of ganache. These variations make it easy to customise the recipe to suit your specific dietary requirements without sacrificing flavour.

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

What better way to celebrate Australia Day than with a healthy lamington recipe? Gluten-free, dairy-free and refined sugar free.
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4.88 from 8 votes

Healthy Lamington

These healthy lamingtons are a nutritious twist on a classic treat, made with wholesome ingredients that cater to a variety of dietary needs. Whether you're gluten-free, dairy-free, or looking for a lower-sugar option, this recipe has you covered with multiple cake and chocolate coating choices.
Prep Time30 minutes
Cook Time30 minutes
Total Time1 hour
Course: Dessert, Snack
Servings: 6 large lamingtons

Ingredients

Cake

  • For the cake, you can choose either:
  • Easy Healthy Cake - which is gluten, grain, dairy-free with fructose free option (suits Paleo)
  • Vanilla Bean Cup Cake - which is gluten, nut and grain-free with dairy and fructose-free options (legume-based)
  • Vegan Vanilla Cake - vegan and option for gluten-free

Chocolate coating (you have two options here)...

1) Dairy-free chocolate (I find this coats better than the ganache):

  • 2 tbsp cacao powder -unsweetened Dutch process or raw
  • 100 g coconut oil (½ cup) 
  • 2-4 tbsp rice malt syrup, honey or maple syrup
  • 2 tbsp canned coconut milk

2) Chocolate ganache:

  • 100 g dark chocolate (85% is my preference)
  • 50 g cream -or coconut milk

Instructions

  • Bake your choice of cake into a lined tin (approx. 30-20cm) for 15-20 minutes.
  • Allow to cool on a cake rack and then trim the edges.
  • You can cut into small squares for little lamingtons. For big ones like pictured, I halved the cake, sat one on top of the other and cut into six squares.
  • Pop the cake in the fridge for 10 minutes or so to chill while you make the chocolate.
  • Now make the chocolate sauce...
  • For the dairy-free option, place all the ingredients into a small pot. Over a very low heat mix together well (you are just melting the ingredients to luke warm).
  • You don't want to let this sit for too long or the ingredients will separate.  If this happens just give it a good stir before dunking your cake.
  • For the ganache if you choose that, place a ceramic or glass bowl over a pot of just boiled water. Add the chocolate and cream and mix together until melted.
  • Place the chocolate in a shallow bowl.
  • In another shallow bowl place about a cup of desiccated coconut and prepare to get messy! I always work next to my sink in case I need to rinse off.
  • Place a baking tray lined with baking paper next to the bowls.
  • Dip all four sides of the cake in the chocolate followed buy the coconut and place on the baking tray. If you are making them with chocolate middles, I dipped the two middle sides in the chocolate, placed them together and then coated the rest.
  • Work quickly, you don't want to soak them, just lightly coat them.
  • Place in the fridge until you are ready to serve them.

Store

  • Store in an airtight container in the fridge.

Notes

Fructose friendly 

Make your own dipping chocolate and choose rice malt syrup as your sweetener. 

Dairy-free

Make your own dipping chocolate.
 

I'd love you to let me know what you think of my healthy take on this classic by posting a comment below.

Easy, Healthy Cake Recipe (with lots of flavour variations)

| After School Snacks, Baked Sweets

During school holidays, I tend to bake a few more nut based recipes. This is an easy, healthy cake recipe that I just keep coming back to – one because it is so delicious and two because it is so versatile (vanilla one day, citrus or chocolate the next). I’m so excited to share this one because I know it is going to become a firm Well Nourished recipe favourite.

I often make two cakes and layer with a cream cheese frosting, chocolate ganache or cream and chia berry jam for a special, delicious birthday cake.

Health benefits

This is one sustaining, protein and fibre rich gluten-free and dairy-free cake. Almonds are a rich source of monounsaturated fats, many fat-soluble vitamins and a plethora of minerals. They are a very concentrated source of many health giving Phyto (plant) chemicals and are also a great protein source along with the eggs.

Ingredients

This cake uses simple ingredients like almond meal, large eggs, and your choice of natural sweeteners. It’s gluten-free and refined sugar-free, with options to use rice malt syrup, honey, or maple syrup, depending on your preference.

How to make this easy healthy cake

Start by mixing almond meal, sweetener, and egg yolks, rising agents and vanilla extract in a food processor, electric mixer or medium bowl then fold in whisked egg whites to keep the cake light and fluffy. Pour the batter into a well prepared cake pan. After baking at 180°C/350°F for 20-25 minutes, let it cool before serving. For a shortcut, you can skip separating the eggs, but it will make the cake denser.

Serving suggestions and how to store

Serve this cake with double cream, natural Greek yoghurt, or a dairy-free option like coconut yoghurt. It’s perfect for a light dessert or an afternoon treat. Like all cakes it’s best enjoyed fresh but you can store it in an airtight container in the fridge, or freezer.

Vary this easy healthy cake to suit your needs

For a low-fructose version, opt for rice malt syrup as your sweetener. Add lemon zest or orange zest for a citrus cake, or brush the top with syrup for a tea cake or syrup cake variation. You can also make it a chocolate cake by adding raw cacao, or swap the almond meal for hazelnut meal if you need an almond-free option.

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

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

Basic healthy cake
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4.88 from 32 votes

Easy, Healthy Cake Recipe (with lots of flavour variations)

This easy, healthy cake recipe is your go-to for a light and fluffy dessert that’s naturally gluten-free and refined sugar-free. Whether you’re serving it up as a tea cake or topping it with syrup, this cake is versatile enough for any occasion and can be easily adapted to suit different dietary needs.
Prep Time15 minutes
Cook Time25 minutes
Total Time40 minutes
Course: Dessert, Snack
Servings: 6

Ingredients

  • 170 g almond meal (1¾ cup loosely packed) 
  • 170 g rice malt syrup, honey or maple syrup (½ cup)
  • 4 egg/s (large) at room temperature and carefully separated
  • ½ tsp bicarbonate of soda
  • ½ tsp sea salt
  • 1 tsp vanilla -powder, extract or essence
  • ½ tsp cream of tartar
Metric - US Customary

Instructions

  • Preheat your oven to 180°C/350°F (fan-forced). Grease a 23cm springform round cake tin well.  Shake a little almond meal over the base and sides too to if you like to make it really non-stick.
  • In a food processor mix the almond meal, sweetener of choice, egg yolks, bicarbonate of soda, sea salt, and vanilla until well combined. If using a Thermomix blend 30 seconds, speed 4. Set aside in a large mixing bowl.
  • In a clean and a completely dry food processor or bowl, whisk your egg whites. You are wanting to form strong peaks (like for a meringue).  I generally do this by whisking it until it becomes foamy. If using a Thermomix butterfly inserted, 20 seconds, speed 3.  
  • Then add the cream of tartar and whisk or beat until peaks form. If using a Thermomix butterfly inserted, 1½ minutes approx., speed 4.  Stop beating as soon as strong white peaks form.
  • Gently fold half of the egg white into the almond batter. Fold in the remaining egg white and pop in the oven for 20-25 minutes or until cooked in the middle.
  • Remove the outer ring from the tin and allow to cool before removing the base.

Tip

  • Personally, I'm generally a throw it all in kind of baker. But by separating the egg white, you will achieve a much lighter cake. So I believe it is worth a little extra effort to beat the egg white.  If you do have an egg white disaster or can't be bothered, you will just have a heavier, but still delicious cake.

Serve

  • With double cream or sour cream
  • With full-fat natural or unsweetened Greek yoghurt
  • For dairy free, serve with coconut yoghurt or cashew nut cream

Store

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

Notes

Low-fructose

Choose rice malt syrup as your sweetener.

Citrus cake

Add the zest of 2-3 oranges, lemons or lime to infuse that flavour into the cake.  Once the cake is cooked, mix ¼ cup of juice with ¼ cup of sweetener over a low heat until combined.  Pierce the top of the cake with a skewer a few times and drizzle over the syrup.

Tea cake

Brush the top of the warm cake with melted butter or coconut oil and top with a spice/sugar mix (equal parts of mixed spice and coconut sugar)

Syrup cake

Warm the sweetener of your choice and brush over the cake whilst still warm.  Feel free to get creative and infuse it with and herbs or spices you like.  I often heat the syrup with a few leaves of lemon balm or lemon myrtle from my garden and serve topped with berries and syrup (as pictured).

Chocolate cake

Add a tablespoon of raw cacao to the almond meal batter.

Almond-free

Replace the almonds with hazelnut meal.
 
 

As I test other flavour combos I will add to the variations above.  Do you like this cake? Be sure to let me know by posting a comment below. I love hearing from you!

Healthy Trifle

| Holidays & Entertaining, Desserts

Trifle is a dessert that brings back very fond memories for me. It was my Nanas favourite dessert and she was always the nominated bearer of trifle at any family celebration and always at Christmas time. I haven’t eaten trifle in a very long time, but I have been asked by a few readers to come up with a healthy, intolerance friendly trifle so here it is.

Traditional trifles vary from the very, very bad (those made with processed ingredients like jelly, ready to eat custard and those horrendous 30+ ingredient jam rolls with a shelf life of many years), to the not so bad with each of the ingredients being homemade, albeit loaded with refined sugar.

My trifle is all made from scratch, a little finicky but certainly not at all difficult. I have endeavoured to cover most of the main dietary intolerances but feel free to add any I’ve missed (in the comments below).

It’s certainly nourishing without scrimping on deliciousness. So without further-a-do, a Well Nourished Trifle…

Health benefits

Packed with natural ingredients like raspberries, coconut milk, and grass-fed gelatin, this trifle is not just tasty, but also nourishing. It’s rich in collagen from the gelatin, healthy fats from the coconut, and full of vitamins and antioxidants from the fresh fruits. A healthier dessert choice that’s still a crowd-pleaser.

Ingredients

This trifle has layers of homemade jelly, home made sponge cake, custard (either traditional or vegan), and a creamy topping of your choice. Use natural sweeteners like rice malt syrup or honey, and customise the recipe to suit your dietary preferences. Whether you opt for coconut milk in your custard or whipped cream for the topping, this dessert offers wholesome, delicious ingredients.

How to make this Healthy Trifle recipe

Start by making the jelly with raspberries, sweetener, and grass-fed gelatin. Bake your chosen sponge, cut it into cubes, and soak it in sherry or a non-alcoholic syrup. For the custard, you can make a traditional egg-based one or a vegan version with mango and coconut milk. Assemble by layering the jelly, cake, custard, and creamy topping, then finish with fresh fruit and edible flowers. I love using fresh berries like strawberries and blueberries to make a berry trifle.

Serving suggestions and how to store

This trifle looks stunning in a glass bowl. trifle dish or individual glasses. For added texture, top with fresh fruit like berries or passionfruit. You can make it ahead of time and store in the fridge until you’re ready to serve. Leftovers should be kept in an airtight container in the fridge and enjoyed within a few days.

Vary this to suit your dietary needs

For a low-fructose option, use rice malt syrup and low-fructose fruits. Vegans can opt for the vegan custard, make the jelly with agar-agar, and use a vegan-friendly cake. This recipe is highly adaptable, so you can easily swap ingredients to suit gluten-free, dairy-free, or low-sugar diets.

Recipe notes

Gelatin:

For the gelatin, I use THIS gelatin. Because gelatin is derived from animals, I like to know I am consuming the best quality product with the least chemical loading.

Sponge cake:

For the sponge you have a few cake options:
1. Vanilla Bean Cup Cake which is gluten, nut and grain-free with dairy and fructose-free options (legume-based)

2. Basic Healthy Cake recipe which is gluten, grain, dairy-free with fructose free option (suits Paleo)

3. Vegan Vanilla Cake recipe is vegan, made with spelt or a gluten-free flour.

4. Simple Vanilla Cake a sweeter cake made with olive oil

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

Healthy Trifle
Print Recipe
4.46 from 11 votes

Healthy Trifle

This healthy trifle is a delicious twist on the classic dessert, made with natural sweeteners, gluten-free options, and loads of fresh fruit. Perfect for holiday gatherings or a lighter treat, this recipe is flexible, so you can customise it to suit your dietary needs without sacrificing any of that indulgent, layered goodness.
Prep Time40 minutes
Cook Time30 minutes
Total Time1 hour 10 minutes
Course: Dessert
Servings: 6 -8

Ingredients

Jelly

  • 500 ml water (2 cups) boiling from the kettle
  • 85 g rice malt syrup, honey or maple syrup (¼ cup)
  • 200 g raspberries (2 cups) defrosted if frozen, pureed and pushed through a sieve to remove the seeds
  • 2 tbsp grass-fed or organic gelatin (see recipe notes above)

Sponge

Custard (choose your preference)

Vegan, dairy, gluten, egg and grain-free custard

  • 2 mango/s -peeled and flesh pureed
  • 1 tsp vanilla -powder, extract or essence
  • 125 ml canned coconut milk (½ cup)

Traditional gluten-free custard (with dairy-free option)

  • 2 tbsp rice malt syrup or maple syrup
  • 2 egg/s
  • 2 tbsp cornflour -gluten-free (or arrowroot for grain-free)
  • 1 tbsp vanilla -powder, extract or essence
  • 500 ml milk (of choice) (2 cups)

Creamy topping

  • 250 ml cream (1 cup)whipped, or full-fat natural yoghurt, coconut yoghurt or cashew cream.

Serve

  • fresh fruit

Instructions

Jelly

  • Combine the hot water and sweetener until it is dissolved.
  • Sprinkle the gelatin over the raspberry puree and mix until well combined.
  • Add the hot water/syrup mixture and stir well until the gelatin is dissolved.
  • Pour into a glass container and refrigerate to set.

Sponge

  • Bake your sponge and once cooled cut into cubes.
  • It is entirely up to you, but you can do as my Nana would have and soak the cubes in sherry. Or for a non-alcoholic syrup, combine 85 grams (¼ cup) of maple syrup or rice syrup with ¼ cup of boiling hot water stirring until combined. Add the juice of either a lime or orange and spoon over the cubes to soak your cake as you assemble it.

Custard

    Vegan, dairy, gluten, egg and grain-free custard

    • Blend the mango, vanilla, and coconut milk until well combined.

    Traditional gluten-free custard

    • Heat your chosen milk and sweetener until just starting to simmer.
    • Remove from the heat.
    • In a small bowl, whisk together the eggs and cornflour (or arrowroot). Add the vanilla.
    • Slowly add to the hot milk whilst whisking.
    • Return the pot to a low heat and stir continually until the custard thickens to your desired consistency.
    • If you do end up with any lumps, you can pass it through a sieve.

    To assemble

    • Place a layer of jelly in the bottom of the bowl or glass.
    • Arrange the cake on top, spoon over the sherry or non-alcoholic syrup and then cover with a layer of custard.
    • Add another layer of jelly followed by a layer of whipped cream, full-fat natural yoghurt, Coyo coconut yoghurt (vegan and dairy-free), or cashew nut cream (vegan and dairy free).
    • Top with fruit and edible flowers and refrigerate until you are ready to serve.

    Store

    • Store in an airtight container in the fridge.

    Notes

    Low-fructose

    Choose rice malt syrup as your sweetener and low fructose fruits.

    Vegan

    Choose the vegan custard, make the jelly with agar agar and use a vegan cake (I don't have a recipe for this but there are plenty online).
     

    I'd love to hear what version you've tried and how you liked it. Post a comment below.

    Half Shell Scallops

    | Fish & Seafood, Holidays & Entertaining

    So with Christmas Day fast approaching, I thought I’d share one of my favourite ‘celebration’ starters. These Half Shell Scallops are such a simple, yet impressive start to a Christmas Day feast or other special occasions. Better still, they are SO simple and fast to make – prep to plate in less than 10 minutes (5 if you have good knife skills)! Goes to prove even ‘special’ can be too easy!

    Seafood is such an Australian Christmas tradition, but I’m so fussy with seafood. I don’t do crustaceans (shame because growing up, my grandfather, uncle, and cousin were all cray-fisherman off the coast of WA). But scallops, when well cooked, I just love!  The key with them is to add flavour without overpowering their own sweet, melt in the mouth taste and I think this recipe does that perfectly.

    Hope you enjoy this delicious starter!

    Health benefits

    Scallops are rich in lean protein and packed with vitamins and minerals like B12 and selenium. Paired with healthy fats from butter or ghee, and a sprinkle of heart-healthy almonds or macadamia nuts, this gluten-free dish is as nutritious as it is delicious.

    Ingredients

    You’ll need fresh half shell scallops, melted butter or ghee, garlic, lemon zest, fresh parsley leaves, and slivered almonds. A few simple, high-quality ingredients go a long way in making this dish shine.

    How to make Half Shell Scallops

    Start by preheating your grill (broiler) to 180°C/350°F. Arrange the scallops on a baking tray and top with a delicious mix of butter, garlic, lemon zest, and parsley. Sprinkle with slivered almonds and pop under the grill for just 3 minutes. You can also cook them on the BBQ (on high) for a quick summer alternative.

    Serving suggestions and how to store

    Serve these scallops with lemon cheeks (and a good squeeze of lemon juice), a sprinkle of parsley, and a pinch of sea salt. For a pop of colour, add edible flowers like garlic flowers. If you have leftovers (though unlikely!), store them in an airtight container in the fridge for up to 24 hours.

    Vary this half shell scallops recipe to suit 

    For a dairy-free version, use ghee or macadamia oil instead of butter. You can swap slivered almonds for crushed macadamia nuts, or if you need a nut-free option, try fresh breadcrumbs or skip the topping altogether.

    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.

    Half Shell Scallops are SO simple & fast to make, prep to plate in 10 minutes. Perfect for a fast Christmas day or celebratory starter.
    Print Recipe
    5 from 8 votes

    Half Shell Scallops

    These half shell scallops are an easy, elegant dish that will impress at any dinner party. With just a handful of ingredients and minimal prep time, they’re perfect for entertaining or a fancy yet simple weeknight meal.
    Prep Time10 minutes
    Cook Time3 minutes
    Total Time13 minutes
    Course: Appetizer
    Cuisine: French
    Servings: 4

    Ingredients

    • 12 half shell scallops -I have used QLD scallops with no roe because I don't like it (told you I was fussy)
    • 40 g butter, ghee or macadamia oil -melted
    • 1 clove/s garlic -peeled and crushed
    • 1 lemon/s -zest finely grated
    • 2 tbsp flat leaf parsley -finely chopped
    • 30 g slivered almonds (¼ cup)

    Instructions

    • Preheat your grill to high 180℃/350°F (fan-forced).
    • Arrange your scallops on a large baking tray.
    • Mix together the butter, garlic, lemon zest and parsley.
    • Spoon a little blob of the mixture onto the flesh of each scallop.
    • Top with a pinch of slivered almonds.
    • Pop under the pre-heated grill for 3 minutes (yes they cook super fast)

    BBQ

    • Last year on Christmas day our oven was full of the turkey and other goodies, so we preheated the BBQ on a high heat and cooked them in there with the lid closed for a couple of minutes.

    Serve

    • With lemon wedges (a good squeeze of lemon is a must), scattered parsley leaves and a sprinkling of sea salt. I added some garlic flowers and other edible flowers.

    Notes

    Dairy-free

    Replace the butter with ghee (my preference) or macadamia nut oil.

    Macadamia

    You can replace the almonds with crushed macadamia nuts (I love this version a lot).

    Nut-free

    Replace the nuts with fresh bread crumbs or just leave off.
     

    I'd love too hear if you try this special starter. Post a comment below or rate this recipe.

    Healthy White Chocolate Truffles

    | Holidays & Entertaining, No-bake Sweets

    For all of the white chocolate lovers out there, these healthy white chocolate truffles are a creamy, melt-in-your-mouth treat that’s perfect for when you’re craving something sweet but want to keep it nutritious. Made with simple, wholesome ingredients, they’re the perfect gluten-free and dairy-free sweet treat! You could also make these as a gift – they taste that good! Just remember to keep them refrigerated!

    Health benefits

    Packed with good fats from cacao butter, coconut oil, and almond meal, these truffles are a great source of energy and nutrients. Almond meal adds protein and fibre, while the use of rice malt syrup keeps the sugar content lower than traditional white chocolate truffles.

    Ingredients

    The key ingredients in this coconut truffle recipe include rich cacao butter, coconut oil, a natural sweetener like rice malt syrup or maple syrup, vanilla extract, almond meal, and desiccated coconut for texture. The vanilla gives these truffles a lovely, fragrant aroma.

    How to make White Chocolate Coconut Truffles

    To whip up these vegan white chocolate truffles, simply melt the cacao butter and coconut oil, then mix in the sweetener and vanilla. You can adjust the sweetness by adding more syrup if you’d like. Stir in the almond meal and desiccated coconut until everything is well combined. You can also mix in a food processor or Thermomix. Scoop up about a tablespoon of dough and roll into balls and place on a baking tray lined with baking paper (parchment paper). Or to reduce the prep time, press the mixture into a slice tin. Then pop them in the freezer to chill and firm up.

    Serving suggestions and how to store

    For a fun twist, roll your truffles in toasted desiccated coconut or add a roasted macadamia nut to the center for a surprise crunch. Store them in the refrigerator or freezer in an airtight container, so they’re always ready when you need a quick, healthy snack.

    Vary healthy white chocolate truffles to suit

    If you’re out of cacao butter, you can swap it with coconut oil. For a warm, spiced flavour, add cinnamon and mixed spice. Or add a macadamia nuts in the centre.  To keep it low-fructose, opt for rice malt syrup as your sweetener. If you’re craving something different, check out my Chocolate Hazelnut Truffle recipe!

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

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

    These Healthy White Chocolate Truffles are for all of the white chocolate lovers out there. Dairy-free, gluten-free, vegan & delicious!
    Print Recipe
    5 from 3 votes

    Healthy White Chocolate Truffles

    These quick and easy to make White Chocolate Truffles are a healthy blend of whole food ingredients to make one very delicious treat. 
    Prep Time20 minutes
    Total Time20 minutes
    Course: Dessert, Snack
    Servings: 50 (approx.)

    Ingredients

    • 100 g cacao butter -melted
    • 100 g coconut oil -melted
    • 170 g rice malt syrup or maple syrup (½ cup)
    • 1 tsp vanilla -powder, extract or essence
    • 80 g desiccated coconut (1 cup) 
    • 400 g almond meal (approx. 4 cups) 
    Metric - US Customary

    Instructions

    • Mix the cacao butter, coconut oil, sweetener and vanilla together until well combined.  If the weather is cool you may need to do this over a very low heat (or in a metal bowl over a pot of simmering water).
    • Add in the rest of the ingredients and mix well until combined (I mixed mine in my Thermomix).
    • Check the constancy of the mix, if it is not firm enough to roll into balls add a little more almond meal.
    • If you'd prefer you can press this into a slice tin lined with baking paper, chill and then cut into squares or 'bliss bites' as I like to call them.
    • I rolled/topped mine with toasted desiccated coconut, you could also use shredded coconut. Place on a tray lined with baking paper.
    • Then place into the freezer right away and chill until firm.

    Thermomix Method

    • Add the cacao butter, coconut oil, sweetener and vanilla to the Thermomix bowl. Combine 2 minutes, 37deg, speed 2. You may need more time depending on the ambient temperature.
    • Add in the rest of the ingredients and mix well until combined, 20-30 seconds, speed 3-4, using the Thermomix spatula through the lid to help incorporate.
    • Check the constancy of the mix, if it is not firm enough to roll into balls add a little more almond meal.
    • If you'd prefer you can press this into a slice tin lined with baking paper, chill and then cut into squares or 'bliss bites' as I like to call them.
    • I rolled/topped mine with toasted desiccated coconut, you could also use shredded coconut. Place on a tray lined with baking paper.
    • Then place into the freezer right away and chill until firm.

    Store

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

    Notes

    No cacao butter

    Replace with coconut oil.

    Spice 'em up

    Add a teaspoon of cinnamon powder and a teaspoon of mixed spice.

    Macadamia centre

    I rolled mine around a roasted macadamia nut because I love them!

    Low-fructose

    Choose rice malt as your sweetener.
    For a Chocolate Hazelnut Truffle
    Take a look at THIS delicious recipe.
     
     

    Hope you love this delicious recipe - post your comment or rate this recipe.

    Mango and Coconut Parfait (with Salted Pineapple)

    | No-bake Sweets, Desserts

    This refreshing mango and coconut parfait is the perfect tropical treat. It’s a layered dessert that combines the natural sweetness of mango with creamy coconut, topped with a salty, buttery pineapple for a delicious finish. Simple, yet impressive! It is refined sugar-free, gluten-free, dairy-free and grain-free (complete with a low-fructose option too).

    Health benefits

    I don’t need to tell you that store bought jelly, is loaded with sugar (or yuk artificial sweeteners), artificial flavours and colours. Basically a chemical cocktail of disease-causing nothing-ness.

    Real, homemade jelly is the exact opposite – nourishing, healing and plain good for you. A simple combo of fruit or another whole food and gelatin.

    Gelatin is made from the bone and connective tissue of animals that has been dried and turned into a powder. I have written about its benefits of gelatin in this post about bone broth.

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

    I like using THIS GELATIN because gelatin is derived from animals, I like to know I am consuming the best quality product with the least chemical loading.

    So now for a delicious way to enjoy gelatin…

    Ingredients

    The star ingredients of this recipe include ripe mango, creamy coconut milk, and grass-fed gelatin to give the parfait its smooth, jelly-like texture. It’s naturally sweetened with a touch of rice malt syrup or honey, making it both tasty and nourishing.

    How to make this mango parfait

    Start by puréeing the mango flesh in a high speed blender. Mix the mango puree with gelatin and boiling water to create the first layer. Once set in the fridge, make the coconut layer by warming half the coconut milk with vanilla and sweetener, then mixing with the remaining gelatin. Layer it over the mango and let it chill until ready to serve.

    Serving suggestions and how to store the mango coconut parfait

    Top your parfait with salted pineapple for an extra burst of flavour, or simply garnish it with toasted coconut flakes, mint leaves, passionfruit, or berries. Store covered in the fridge, and it will keep well for a few days—perfect for prepping ahead!

    Vary this to suit your dietary needs

    To make this low-fructose, swap out the mango for raspberries and use rice malt syrup as your sweetener. For a vegan option, try using agar-agar in place of gelatin (though it hasn’t been tested with this recipe yet). To make it coconut-free, replace the coconut milk with cream. If you’d like to make it into a slice, set the layers in a lined slice tin instead of glasses.

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

    Mango coconut parfait
    Print Recipe
    4.75 from 8 votes

    Mango and Coconut Parfait (with Salted Pineapple)

    One of my most favourite desserts, this Mango and Coconut Parfait (with Salted Pineapple) is really very easy to make and such a lovely, light way to finish off a meal. 
    Prep Time15 minutes
    Cook Time15 minutes
    Chill1 hour
    Total Time1 hour 30 minutes
    Course: Dessert
    Servings: 4

    Ingredients

    Mango layer

    • 1 mango/s -peeled and flesh removed
    • 1 tbsp grass-fed or organic gelatin - I buy THIS brand
    • 250 ml boiling water (1 cup)

    Coconut layer

    • 270 ml canned coconut milk (I like Ayam brand)
    • 1 tbsp grass-fed or organic gelatin
    • 1 tsp vanilla -powder, extract or essence
    • 2 tbsp rice malt syrup, honey or maple syrup -optional

    Instructions

    Mango layer

    • In a powerful blender or food processor purée the mango until smooth. Sprinkle over the gelatin and mix through.
    • Add the boiling water and mix well until the gelatine has dissolved.
    • Pour into 4-6 glasses and refrigerate to set.
    • Once set make your coconut layer.

    Coconut layer

    • Place half the coconut milk in a small pot with the vanilla and sweetener and heat, stirring until the sweetener dissolves (only a minute or so) then remove from the heat immediately.
    • Sprinkle the gelatin over the unheated half of the coconut milk, mix together until dissolved and then add to the hot coconut milk, mixing until combined and the gelatin is dissolved.
    • Allow to cool a little and pour a layer on top of the mango jelly.
    • Return to the fridge to set.
    • Chill until you are ready to serve.

    Serve

    • I've served this with salted pineapple (diced about half a cup of  pineapple into small cubes and cook over a high heat with a tablespoon of salted butter for a few minutes).  If you'd like a more caramelised pineapple, add a tablespoon of sweetener as well as the butter.
    • Toasted coconut flakes
    • Passionfruit or berries would be lovely too

    Store

    • Covered in the fridge.

    Notes

    Low-fructose

    Replace the mango with 1 cup of raspberries, pureed and pushed through a sieve (to remove the pips). Chose rice malt syrup as your sweetener and serve with more berries. This is a good option if mango is out of season or not available to you/

    Vegan

    You can replace the gelatin with agar-agar (I haven't recipe tested as yet).

    Make a gummy slice

    You can make a slice with one or both layers by setting it in a lined slice tin. 

    Coconut-free

    Replace the coconut milk with cream. 
     

    I love, love, love creating delicious goodies with gelatin. I'd love to hear how you like this recipe. Post a comment or rate this recipe below!

    Cabbage, Pea and Mint Salad

    | Vegetarian, Salads

    I love this light and super tasty Cabbage, Pea and Mint Salad. With the warmer weather in full swing (at least, it is here in QLD), one of my favourite past-times is creating the ultimate salad. This week I picked a beautiful green cabbage and the last of my sugar snap peas from my veggie patch which has inspired this creation. It is perfect for BBQ’s and entertaining as it can be prepared ahead. It’s vegetarian, grain, gluten-free and low-fructose with a variation for vegan and dairy-free.

    Health benefits

    This salad is full of nutrition. Like it’s other cruciferous cousins, cabbage is a rich source of many micronutrients (vitamins and mineral) and fibre (3.5g per serve). It also contains glucosinolates (sulphur containing plant chemicals) many of which have been researched for their promising anti-cancer properties. It also yields about 4g protein per serve.

    Ingredients

    Using simple ingredients like fresh white cabbage, peas, mint leaves, and a lemony dressing, this salad comes together effortlessly. It’s gluten-free and easy to adapt for different dietary needs. I think it’s better than a traditional slaw.

    How to make this cabbage pea salad

    In a large bowl, combine finely shredded cabbage, peas, mint leaves, and thinly sliced radish. Mix up the dressing ingredients… lemon-infused extra-virgin olive oil, red wine vinegar, lemon juice, and sea salt in a jar, and toss it through the salad. Finish by sprinkling over the grated parmesan and serve immediately.

    Serving suggestions and how to store

    This cabbage salad is best served fresh but can be made ahead by preparing the veggies and adding the dressing and parmesan just before serving. Store any leftovers in an airtight container in the fridge for up to two days.

    Vary this to suit your dietary needs

    For a dairy-free or vegan version, swap the parmesan for a mix of ground macadamia nuts, nutritional yeast, and a pinch of salt. Don’t like radishes? Soak them in lemon juice to mellow out the flavour, or replace them with red capsicum for extra crunch. 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 ËœWell 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.

    Cabbage, mint pea salad
    Print Recipe
    4.67 from 9 votes

    Cabbage, Pea and Mint Salad

    This fresh and crunchy cabbage, pea, and mint salad is a light yet delicious side dish perfect for summer. With the sweetness of peas, the zing of radish, and the aromatic freshness of mint, it’s a quick salad that pairs well with almost any meal.
    Prep Time15 minutes
    Total Time15 minutes
    Servings: 4

    Ingredients

    • ½ green cabbage (I used a sugarloaf) or ¼ of a large, finely shredded
    • 75 g fresh peas (½ cup) you can use frozen blanched quickly in hot water or finely sliced snow peas
    • ¼ bunch/s fresh mint leaves -picked off the stems
    • 4 radish/s -halved and sliced thinly
    • 50 g parmesan cheese (½ cup) finely grated

    Dressing

    • 2 tbsp lemon-infused olive oil (or extra virgin oilve oil)
    • 1 tsp red wine vinegar (or raspberry vinegar is lovely too)
    • 1 tsp lemon juice
    • ¼ tsp sea salt

    Instructions

    • In a large salad bowl combine the cabbage, peas, mint and radish.
    • Mix the ingredients for the dressing in a small bowl or shake in a jar.
    • Toss through the salad to coat it evenly.
    • Then mix through the parmesan and serve immediately.

    Tip

    • To make ahead, combine the vegetables in a bowl and mix with the dressing and parmesan at the last minute.

    Store

    • Store in an airtight container in the fridge.

    Notes

    Dairy-free and vegan

    Replace the parmesan with ¼ cup  ground macadamia nuts mixed with a tablespoon of nutritional yeast and a good pinch of sea salt.

    Don't like the radish?

    If you or your kids are not a fan of radish, slice them and then soak in lemon juice and a little sea salt for 10 minutes before adding to the salad.  No heat and a divine citrus flavour is the result.

    Extra veggies

    I often also add red capsicum to this salad.

    Note about Lemon oil

    I like the Cobram Estate brand of lemon olive oil  in most supermarkets. Otherwise just use regular olive oil.
     
     

    This is one of my personal faves. Let me know how you enjoy it, post a comment or rate this recipe below. 

    Healthy Satay Sauce (sans peanuts)

    | Make-ahead Meals, Freezable Meals, Vegetarian, Sauces and Dressings

    I love recipes that are versatile and I think this healthy Satay Sauce is just that. Like all of my recipes it is very simple to make and I really love the delicate balance of Asian flavours which are perfect for both a light summer-time meal and a warming winter meal.

    This healthy satay sauce swaps out peanuts for creamy cashews, creating a deliciously rich and nutty sauce that pairs perfectly with grilled meats, veggies, or even rice paper rolls. It’s quick to make and packed with fresh flavours from ginger, garlic, and lemongrass. It’s perfect for those with allergies to peanuts.

    Health benefits

    I like to make this with cashew nuts. Cashews bring healthy fats, protein, and essential vitamins to the table, while the ginger, garlic, and lemongrass support digestion and boost immune health. Coconut milk adds creaminess without dairy, making this satay sauce lighter but still rich and satisfying.

    My Satay recipe is of the whole food kind, unlike many of the store bought ‘simmer’ style sauces. These processed sauces are nowhere near as tasty and contain dangerous additives and massive amounts of sodium and sugar (about half a cup of the sweet stuff in most jars I looked at). Two of the concerning additives I came across repeatedly are Caramel 1, which according to Additive Alert by Julie Eady, is linked to ‘gastrointestinal problems and hypersensitivity’ and 407 which is ‘a suspected carcinogen, linked to ulcerative colitis, damaging to the immune system and there is a concern re- birth defects.’ They also warn ‘do not give to infants and young children.’

    So let’s just nourish our bodies every which way and make our own with this fast, simple recipe!

    Ingredients

    Made with simple, whole food ingredients like cashews, coconut milk, garlic, ginger, lemongrass, and tamari, this sauce is naturally gluten-free and adaptable to different tastes and dietary preferences.

    How to make peanut-free satay sauce

    To make this satay sauce recipe, pulse the toasted cashews in a food processor or high speed blender, then add the onion, garlic, ginger, and lemongrass to make a rough paste. Cook this mixture in coconut oil until softened, then stir in the coconut milk, chopped cashews, and other seasonings. Simmer until the sauce thickens, then adjust the flavours to taste.

    Serving suggestions and how to store

    Serve this satay sauce drizzled over grilled meat (chicken satay anyone?) as a dipping sauce for fresh spring rolls, paired with steamed veggies or mixed through stir-fries or noodles. Leftovers can be stored in an airtight container in the fridge for up to a week, or frozen for future use.

    Vary healthy satay sauce to suit

    For a vegetarian option, serve this sauce with Gado Gado-style veggies and boiled eggs. For a vegan twist, pair it with tempeh and vegetables. You can also thin it out with more coconut milk for a lighter sauce or spice it up with extra chilli for added heat.

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

    This healthy satay sauce is a really simple alternative to the awful, sugar & additive laden supermarket sauces. But it's made without peanuts
    Print Recipe
    5 from 1 vote

    Healthy Satay Sauce (sans peanuts)

    This is a quick, easy and delicious version of the classic, made with cashews rather than peanuts. 
    Prep Time20 minutes
    Cook Time15 minutes
    Total Time35 minutes
    Course: Main Course
    Cuisine: Asian
    Servings: 1 cups

    Ingredients

    • 100 g raw cashew nuts (â…” cup) lightly toasted
    • 1 red onion/s -peeled and halved
    • 2 clove/s garlic -crushed or finely diced
    • 1 tsp ginger root -peeled
    • 2 stalk/s lemongrass -inner core only
    • 1 tbsp coconut oil (or ghee or butter)
    • 125 ml canned coconut milk (½ cup)
    • 1 tbsp rice malt syrup (optional)
    • 1 red chilli/s -finely diced  (optional)
    • 1 tbsp tamari
    • ½ lime/s -juice

    Instructions

    • In a food processor, pulse the cashews until they are just chopped (I like a bit of texture or the Satay will be too creamy). Set aside.
    • Now add the red onion, garlic, ginger and lemongrass to the processor and process to a rough paste (if you don't have a processor you can finely grate them or pound in a mortar and pestle).
    • Over a low heat, melt your fat and add the onion mix. Saute for a few minutes until the onion starts to soften.
    • Then add the chopped cashews, coconut milk, optional chili, sweetener and 125ml (1/2 cup of water).
    • Simmer for 5-10 minutes or until the sauce thickens.
    • Stir in the tamari and lime juice and taste it. Adjust the heat (chilli), saltiness (tamari), sweetness (rice syrup or coconut sugar) and sour flavours (lime juice) to your taste, if necessary.
    • Delicious served one of the ways below and with lime cheeks and fresh coriander leaves.

    Traditional

    • Thin the sauce with water or more coconut milk and drizzle it over satay sticks

    Vegetarian

    • Indonesian Gado Gado style is a quick, healthy summertime meal (as pictured). I use a mix of steamed and raw vegetables and boiled eggs. Here we have raw red cabbage, celery, cucumber, and capsicum. Steamed cauliflower, broccoli, asparagus (I'd usually add green beans too). The nice thing about eating this way is that the whole family can share and pick and choose what they want

    Vegan

    • This is delicious served with vegetables (as above) and tempeh

    Wraps or rice paper rolls

    • Grill some meat, toss with the satay sauce and wrap in mountain bread or rice paper rolls with lots of  julienned vegetables

    Lettuce cups

    • Grill some meat, toss with the satay sauce and serve with salad, Asian herbs, and vegetables in whole cos or iceberg lettuce cups

    Store

    • Store in an airtight container in the fridge.
    • Can also be frozen.

    Make-ahead

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

    Notes

    Cashew-free

    Sub with peanuts.

    Nut-free

    Sub toasted sunflower seeds and 1 tablespoon of tahini.

    Low-fructose

    Use rice malt syrup as your sweetener.

    Soy-free

    Replace the tahini with liquid or coconut aminos.

    No-spice (heat)

    Leave out the chilli (and ginger if really sensitive).

    Tropical Smoothie

    | Drinks & Smoothies

    With the weather warming up, and my kids up with the birds for swim squads, a quick 5am pre-training session go-to is often this tropical smoothie (or a big cup of bone broth). Yes, this little mix happens to be ‘green,’ however rather than jump on the ‘green smoothies are the bees-knees’ bandwagon, I’m going to buck the current trend and put it out there that you don’t have to drink green smoothies to be healthy.

    Personally, I don’t fancy the taste of many ‘green smoothies’  and I also don’t always like the way they make me feel.  My gut is pretty cast-iron, but some ‘green smoothies’ leave me nauseous and upset in the tummy. I also find them often just too sweet with lots of fruit and flavours to ‘mask’ the bitter greens. Leafy greens are so good for you, but I really just prefer to eat my greens!

    Interestingly enough, from an Ayurvedic and Traditional Chinese Medicine perspective, green smoothies are not always a good idea. There are a few reasons, one is that lots of raw vegetables can be harsh on digestion and difficult to digest (especially when you drink them, you’re not priming your gut to receive them by chewing first).  Also if you drink smoothies icy cold this also significantly weakens digestion (cold food and drink is really not good on digestion which needs heat to do it’s job). Also the oxalate content of green smoothies is often very irritating too. Also ‘drinking’ food dilutes gastric acids again slowing digestion down further.

    Which leads me back to this tropical smoothie, which just happens to be a little green, but also delicious. Simple smoothies like this can be a good way to sneak in some extra greens for leaf-hating kids (if they can get their head around the fact that it’s green of course)! But I’d urge you to keep trying with the real deal too.

    As always, I have a couple of variations for you, including changing the colour!

    Health benefits

    The fat from the avocado is very soothing and helps to enhance the absorption of fat-soluble vitamins. The pineapple is a fabulous source of vitamin C and bromelain which is a potent anti-inflammatory and supportive to digestion. The coconut water is hydrating and along with the banana, is a great source of minerals.

    This tropical smoothie is a delicious and refreshing blend of pineapple, banana, and avocado, perfect for a quick snack or light breakfast. The coconut water adds natural hydration, making it an energizing pick-me-up for any time of day.

    Ingredients

    This simple smoothie uses a handful of ingredients: fresh pineapple or orange, banana, avocado, and coconut water. It’s naturally sweet and creamy, with no need for added sugars.

    How to make this Tropical Smoothie

    Blend the diced pineapple or orange, banana, avocado, and coconut water in a high-speed blender until smooth and creamy. Add ice if needed to reach your preferred consistency.

    Serving suggestions and how to store

    This smoothie is best enjoyed fresh, but any leftovers can be frozen into little cups or ice-block molds for a quick, healthy snack on another day.

    Vary this to suit your dietary needs

    For a green boost, throw in a handful of baby spinach, kale or fresh mint. Want to switch up the flavour? Add raspberries to turn it pink. You can also boost the protein by adding a scoop of wholefood protein powder or replace the coconut water with nut milk if you’re avoiding coconut.

    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.

    Tropical smoothie
    Print Recipe
    5 from 5 votes

    Tropical Smoothie

    A simple, delicious, nourishing smoothie. The avocado adds a beautiful silky texture as well as filling good fats and loads of nutrition.
    Prep Time5 minutes
    Total Time5 minutes
    Servings: 2

    Ingredients

    • 1 cup/s pineapple (approx) or orange, diced
    • 1 banana/s
    • ½ avocado/s
    • 250 ml coconut water (1 cup)
    • Ice (if required)

    Instructions

    • Blend together in a high speed blender until smooth and creamy. 

    Store

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

    Notes

    Green boost

    If you want a green boost, add in a handful of baby spinach (the smoothie in the photo has this).  Spinach is pretty flavourless so it hides very well behind most flavours in a smoothie.  Fresh mint is also lovely with this flavour combo.

    Change the colour

    Add raspberries to turn it pink.

    Boost the protein

    Stir through your favourite protein powder. I love using this collagen protein—it’s flavourless, so it works beautifully across all kinds of recipes without altering the taste.

    Coconut-free

    Replace the coconut water with a nut milk.

    Cinnamon Peaches

    | No-bake Sweets, Desserts

    Sometimes the simple things in life are the best. Maybe I love these Cinnamon Peaches because my mum often made this when I was a child, as a dinner party dessert or as a special treat. One of many fond food memories!

    In my opinion, this is an exquisite flavour combination. Traditionally I think of cinnamon as being combined with apple or even banana. But my favourite cinnamon flavoured fruity dessert, is this simple fresh Cinnamon Peaches recipe. With new seasons peaches just appearing and blowing my mind with their divine flavour, I thought I should share it, even though its simplicity makes me second guess doing so.

    Because this is so simple, there is no hiding and the hero’s need to be tasty. So I urge you to seek out lovely fresh ground cinnamon (or even better, grind it yourself) and flavoursome ripe peaches. Floury or flavourless peaches just won’t do!

    Often grilled or baked peaches are used for dessert and they are good also, especially if your peaches are not at their best. To bake peach halves, simply place in a baking dish and roast in a moderate (180C/360F oven) until fork tender, about 20 minutes. To grill them, place cut side down on the grill until they soften. If your peaches are not so sweet, you might like to drizzle over some maple syrup before cooking.

    Health benefits

    Cinnamon is a fabulous culinary  and medicinal herb. Its traditional uses include treating poor digestion, colds and to improve energy, vitality and circulation. Many studies have confirmed it benefits, especially in balancing blood sugar levels which are important for diabetics, weight loss and stable energy levels. It has also been found to be anti-fungal and antibacterial amongst many other benefits. The fresh peach is obviously also a great source of micronutrients and fibre. The yoghurt or (cultured) sour cream is great for digestive health. The fat from all of the optional creams below helps with the absorption of fat-soluble vitamins and also sustains the release of energy.

    Ingredients

    You’ll only need three simple ingredients for this healthy dessert recipe—ripe, juicy peaches, ground cinnamon, and a spoonful of sour cream or creme fraiche. Simplicity at its finest, but it’s all about choosing the freshest peaches and a quality cultured cream like Barambah Organics.

    How to make fresh Cinnamon Peaches

    Making cinnamon peaches is as easy as it gets, it has to be the quickest prep time of any dessert! Simply wash and slice peaches, then top with a dollop of labne, sour cream, creme fraiche or even Greek yogurt. Sprinkle a little cinnamon over the top, and serve immediately. It’s a five-minute recipe that feels like a dessert.

    Serving suggestions and how to store

    This dish is best served fresh and enjoyed right away, but if you have leftover peaches, store them in an airtight container in the refrigerator for up to a day. These cinnamon peaches also make a great topping for pancakes or porridge.

    Vary Cinnamon Peaches to suit your dietary needs

    For a dairy-free or vegan option, swap the sour cream for coconut yogurt or cashew nut cream. Both are creamy and delicious, making them the perfect alternatives to enjoy with this simple, spiced peach treat. You could also sub the peaches for plums or nectarines.

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

    Cinnamon Peaches - this simple dessert just doesn't get any easier. It was my favourite as a child & destined to become my kids too.
    Print Recipe
    5 from 1 vote

    Cinnamon Peaches

    Cinnamon peaches are one of those simple but seriously delicious treats that make the most of fresh, in-season peaches. With just a sprinkle of cinnamon and a dollop of sour cream or creme fraiche, this easy recipe turns everyday fruit into something a little more special.
    Prep Time5 minutes
    Total Time5 minutes
    Course: Dessert
    Servings: 1

    Ingredients

    • 1 peach/s -the freshest in-season delights you can find
    • ½ tsp ground cinnamon
    • 1 tbsp sour cream or creme fraiche (I just can't go past the Barambah Organics Sour Cream - it's simply cultured cream and divine)

    Instructions

    • Now here's the hard part (ha ha) - wash and slice your lovely fresh peaches and top with a dollop of labne or sour cream.  
    • Sprinkle with cinnamon and serve immediately. Heaven!

    Notes

    Dairy-free and vegan

    I would substitute the labne or sour cream with coconut yoghurt or cashew nut cream
     
     

    Try it and let me know what you and your family think.  It's so simple, but SO good. Post a comment or rate this recipe in the comments below.

    Quinoa Stuffed Mushrooms

    | Make-ahead Meals, Vegetarian

    These Quinoa Stuffed Mushrooms are a delicious, gluten-free and grain-free, vegetarian meal and a real family favourite. Friends have touted this a ‘restaurant quality’ meal, but they couldn’t be simpler to make. Line up flat mushrooms on a baking sheet or dish, stuffing with a flavoursome mix of onion, spinach and feta and topping with crunchy walnuts and chia seeds. Bake in the oven for 20 minutes and you have an impressive result with very little effort. 

    Health benefits

    Mushrooms are a nutritious vegetable and one of the few sources of vitamin D. The garlic and red onion are wonderful immune building, detoxifying vegetables. The quinoa is a complete protein and fibre rich seed. More plant-based fibre and nutrition are provided by the spinach and walnuts. The chia is another excellent source of fibre, protein and essential fatty acids.

    Ingredients

    The key ingredients in this recipe are of course quinoa and mushrooms! Portobello or field mushrooms are used as a large, flat base and filled with a flavoursome mixture of the stems, onion, spinach, thyme and feta. This is then topped with walnuts which roast in the oven as it is baked, giving an extra flavoursome and crunchy topping. To complete the meal, the stuffed mushrooms are dressed with a zesty garlic and lemon dressing.

    How to make Quinoa Stuffed Mushrooms

    While your oven is preheating, rinse and cook the quinoa. Rinsing is important to wash off any saponins that can otherwise make the quinoa taste bitter. Drain well then transfer to a saucepan, cover with water and bring to a simmer. When the water has been absorbed, place a lid on the saucepan and turn off the heat. This traps the steam, completing the cooking without risking burning the quinoa. While the quinoa is cooking, you can de-stem the mushrooms and chop the stems finely, dice the onion and chop the spinach and fresh thyme. Once the quinoa is cooked, this can be added to the chopped vegetables as well as the feta cheese. Stir together well then press firmly onto the mushrooms on the baking sheet or dish lined with parchment paper. Top with the chopped walnuts and chia if you like, then bake. While baking, prepare the dressing if you are including this. I love the flavours of the dressing to add a bit of fresh zesty lemon to the dish.

    Vary Quinoa Stuffed Mushrooms to suit

    This recipe lends itself to many variations! I’ve included nut-free for school lunches, dairy-free, vegan and garlic-free. If you’re out of quinoa, that’s okay too! Rice or buckwheat also work for this stuffing. For green-avoiding people, there’s an easy substitute for the fresh spinach and if mushrooms really aren’t your thing, you can even swap them to make stuffed tomatoes or capsicums. The instructions are easy to follow with these variations so have a good look to suit your needs.

    Serving suggestions and how to store

    Serve your quinoa stuffed mushrooms warm with a sprinkle of fresh rocket and a drizzle of zesty dressing. If you have leftovers, they store beautifully in an airtight container in the fridge—just reheat them in a low oven until they’re warmed through. 

    More delicious, easy to make vegetarian meals HERE.

    Quinoa Stuffed Mushrooms -a simple, delicious vegetarian meal & a real family favourite. It's gluten-free with variations for dairy-free
    Print Recipe
    4.86 from 7 votes

    Quinoa Stuffed Mushrooms

    One of my favourite meatless Monday meals, these Quinoa Stuffed Mushrooms are really tasty and quite simple to make. Plant powered nourishment!
    Prep Time25 minutes
    Cook Time20 minutes
    Total Time45 minutes
    Course: Appetizer, Main Course
    Servings: 4

    Ingredients

    For the stuffed mushrooms:

    • 135 g quinoa (¾ cups)
    • 8 large portobello or field mushrooms -stalks removed and set aside
    • ½ red onion/s (small) finely diced
    • 30 g baby spinach - or kale leaves, finely chopped (approx. handful)
    • 1 tbsp fresh thyme leaves -picked off the stalks (or 1 teaspoon of dried)
    • 100 g feta cheese -or goats curd, crumbled
    • 60 g walnuts (½ cup) roughly chopped
    • 1 tbsp chia seeds (optional)

    For the dressing (optional):

    • 1 clove/s garlic -unpeeled (roasted with the mushrooms)
    • 1 lemon/s -(small) zest and 2 tablespoons of juice
    • 60 ml extra virgin olive oil -extra virgin (4 tbsp)
    Metric - US Customary

    Instructions

    • Preheat your oven to 180º C/350°F (fan-forced).
    • Rinse the quinoa in a fine sieve really well for at least 1 minute (this removes the bitter saponins from the quinoa). 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.
      Cook the quinoa by placing it into a pot with 1½ cups of water.
    • Bring the mixture to a boil over medium-high heat, then decrease the heat a bit to maintain a gentle simmer. Cook uncovered until the quinoa has absorbed all of the water, about 10 to 12 minutes.
    • 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. After 5 minutes, remove the lid and fluff the quinoa with a fork.
    • Chop the mushrooms stalks up and combine in a bowl with the quinoa, onion, spinach or kale and thyme leaves.
    • Now mix through the feta or goats curd. Taste and season with sea salt and freshly ground black pepper.
    • Spoon onto the mushrooms, pressing it into place and then top with the walnuts and sprinkle with the chia seeds.
    • Place them in a baking tray with the whole clove of garlic and roast for 20 minutes.
    • For the dressing mix together the zest, lemon juice and olive oil, and once cooked, squeeze out the soft centre of the roasted garlic and mix into the dressing.

    Serve

    • With rocket and a drizzle of dressing.

    Make-ahead

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

    Store

    • Store in an airtight container in the fridge.

    Notes

    Nut-free

    Leftovers are great for school lunches. To make them nut-free substitute the walnuts with sunflower seeds or just omit altogether.

    Dairy-free and vegan

    Replace the feta or goat cheese with a thick cashew nut cream. Recipe here.

    Garlic-free

    Omit the garlic in the dressing.

    No quinoa

    No worries, you can replace it with brown rice or buckwheat.

    Kids hate green

    Replace the spinach with grated carrot.

    Don't do mushrooms?

    Then you may not have read this far - but, you could substitute with half a tomato or capsicum with the centre scooped out.
     
     
     

    Hope you like this recipe?  I love to receive your feedback, write a comment below to show your support!

    Self-saucing Chocolate Pudding

    | Baked Sweets, Desserts

    This low sugar self-saucing chocolate pudding is a perfect winter dessert – so I thought I’d better sneak it onto the blog before the weather starts to warm up! It is so easy to make and the result is a moist, gooey chocolate centre and a light, fluffy cake on top. Certainly not an everyday food, but a lovely refined sugar-free chocolate hit. I’ve also included variations for gluten, grain, dairy-free and low-fructose. My kids go crazy for this simple dessert!

    Health benefits

    While this pudding is definitely a treat, using wholemeal spelt flour and natural sweeteners like rice malt syrup or honey makes it a healthier option compared to traditional chocolate puddings. Cacao is rich in antioxidants and can give your mood a boost, so there’s a little extra goodness packed into every bite.

    Ingredients in 

    You’ll need butter, milk, an egg, baking powder, coconut sugar or rapadura, cacao powder (or cocoa powder), and wholemeal spelt flour for the cake. The sauce comes together with rice malt syrup, cacao, and boiling water for that signature self-saucing effect. It’s a simple ingredient list that creates something magical.

    How to make this healthier chocolate self-saucing pudding

    Start by preheating your oven and greasing your ovenproof baking dish or ramekins. Blend or whisk together the wet ingredients in a medium bowl with the sugar and cacao, fold in the spelt flour and gently stir until combined. Pour the pudding batter into your prepared dish or ramekins and carefully pour the sauce mixture over the top of the batter using the back of a spoon to slow the flow. Bake for 20-30 minutes until the top is set and the sauce is bubbling underneath.

    If you own a Thermomix, we’ve also included Thermomix instructions for this recipe.

    Serving suggestions and how to store

    This pudding is best served fresh out of the oven while the chocolate sauce is still hot and gooey. Pair it with double cream, coconut cream or vanilla ice cream and add some fresh berries for a refreshing contrast. If you have leftovers (unlikely!), store them in an airtight container in the fridge and reheat gently.

    Vary this low sugar self-saucing chocolate pudding to suit 

    To make this self-saucing chocolate pudding dairy-free, use coconut milk and replace butter with macadamia nut oil or coconut oil. For a gluten-free version, swap the spelt flour for a blend of almond meal and buckwheat flour. Low-fructose? Try pure stevia instead of coconut sugar. 

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

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

    Low Sugar Self-Saucing Chocolate Pudding, a delicious refined sugar free gooey chocolate treat with variations for fructose, gluten, grain & dairy free
    Print Recipe
    4.70 from 30 votes

    Self-saucing Chocolate Pudding

    This self-saucing chocolate pudding is the ultimate indulgence, with a rich, gooey chocolate centre and a light, fluffy cake on top. It’s perfect for a cozy dessert that’s easy to throw together but feels like a special treat. Serve it hot out of the oven with cream or berries for a delicious dessert.
    Prep Time15 minutes
    Cook Time20 minutes
    Total Time35 minutes
    Course: Dessert
    Servings: 4

    Ingredients

    • 80 g butter -melted
    • 120 ml milk (of choice) (½ cup)
    • 1 large egg/s
    • 2 tsp baking powder
    • 2 tbsp coconut sugar or rapadura
    • 2 tbsp cacao powder -unsweetened Dutch process or raw
    • 115 g wholemeal spelt flour (1 cup) see gluten-free below

    For the sauce

    • 170 g rice malt syrup, honey or maple syrup (½ cup)
    • 2 tbsp cacao powder -unsweetened Dutch process or raw
    • 250 ml boiling water (1 cup)

    Instructions

    • Preheat your oven to 180º C/350°F (fan forced). Grease an 8 cup capacity ovenproof dish or four large ramekins.
    • In a food processor or blender mix together the melted butter, milk, egg, baking powder, coconut sugar and cacao until frothy and very well combined. 
    • If using a Thermomix, melt the butter 1 minute, temp 80, speed 3. Add the milk, egg, baking powder, sugar, and cacao and mix 30 seconds, speed 5.
    • Fold through the spelt flour gently until just combined (don't over-mix or it will become rubbery).
    • If using a Thermomix, mix 10 seconds, interval speed, fold in flour from side
    • In a large jug, dissolve the rice malt syrup and cacao in the boiling water.
    • Place the cake batter into the oven proof dish or divide between the ramekins.
    • Slowly pour the sauce over the back of a large metal spoon to cover the cake mix.
    • Place your dish or ramekin on a tray in case the sauce bubbles over and bake for approximately 20 minutes (for the ramekins) and 30 minutes if using a large dish.
    • Serve hot out of the oven with double cream and berries.

    Store

    • Best hot and fresh out of the oven but can also be stored airtight in the fridge and reheated in a low oven.

    Notes

    Dairy-free

    Use coconut milk and swap the butter for 80ml of macadamia nut oil or coconut oil. Serve with coconut cream.

    Grain and gluten-free

    Swap the spelt for half a cup of almond meal and half a cup of buckwheat flour.

    Low-fructose

    Exchange the coconut sugar for pure stevia (to taste).

    Coconut-free

    Choose rapadura as your sweetener.
     

    I'd love to hear how you like this scrumptious pudding. Post a comment or rate the recipe below. 

    Char-grilled Brussels Sprouts

    | Vegetarian, Side dishes

    These Char-grilled Brussels Sprouts have become a favourite in our household. So much so my kids ask me to buy them every time I’m grocery shopping. As much as they eat most vegetables – they would rarely actually request them for dinner!

    My husband and I both reminisce how much we hated Brussels Sprouts as kids. So why do my kids absolutely love them? We were eating out on holiday one year and I took a punt and ordered a side serve of this much-maligned vegetable; I just like the way it read on the menu (char-grilled, mustard, lemon…flavours we all like).

    The rest they say is history and here, I share my kids favourite brussels sprouts recipe (which we now have to count onto plates to make sure everyone has an equal amount).

    Heath benefits or char-grilled brussels sprouts

    Brussels Sprouts are from the Brassica family of vegetables – the same family as the cruciferous vegetable broccoli, kale and cabbage. They are a great source of dietary fibre, vitamins c and vitamin K making them great for gut health and immunity. Cruciferous vegetables contain cancer-fighting antioxidants called glucosinolates, but Brussels sprouts top them all when it comes to the total content. Brussels sprouts provide essential nutrient support for the body’s detox, antioxidant and anti-inflammatory pathways, all of which are important for fighting cancer. In Traditional Chinese Medicine, they are prescribed to help with digestion.

    By serving with a fat (like olive oil), it assists the absorption of the fat soluble vitamins.

    Ingredients

    You’ll need fresh Brussels sprouts, dijon mustard, lemon-infused olive oil, red wine vinegar, and seasonings like sea salt and black pepper. If you don’t have lemon infused olive oil, replace it with regular olive oil and a tablespoon of lemon juice. These simple ingredients come together for a delicious, nutrient-rich side dish that’s easy to whip up.

    How to make Char-grilled Brussels Sprouts

    Start by trimming and halving your Brussels sprouts. Heat your BBQ or chargrill to high and cook the sprouts quickly on the hot grill until the outer leaves start to blacken. In a small bowl, mix the mustard, lemon extra virgin olive oil, and vinegar, then toss it with the hot sprouts. Serve them immediately for the best flavour and texture.

    Serving suggestions and how to store

    These char-grilled Brussels sprouts are best served fresh and hot right off the grill. They make a great side dish for grilled meats or as part of a vegetarian meal. If you have leftovers, store them in an airtight container in the refrigerator for up to two days, and reheat them on the stove or in the oven to keep the crispiness.

    Other ways to enjoy Brussels sprouts

    The best way to cook Brussels – first and foremost is QUICKLY. Overcooking them results in the releases of the stinky (though very healthy) glucosinolates which has most likely turned you off this vegetables in the past. Other ways I like to enjoy them include stir-fried, roasted and lightly steamed.
     
    Other flavours that work well with Brussels Sprouts:
    • Toss through with crispy bacon or pancetta
    • Mix with caramelised onion and balsamic vinegar
    • Nice with grated parmesan or another strong flavoured cheese
    • A drizzle of any acidic dressing is lovely too
    Char-grilled Brussels Sprouts with a lemon oil & mustard dressing are my kids favourite vegetable. It's all in the flavour combos, so yummy
    Print Recipe
    5 from 2 votes

    Char-grilled Brussels Sprouts

    Char-grilled Brussels sprouts are a quick and tasty way to enjoy this often underrated vegetable. They develop a smoky, crispy exterior that pairs perfectly with a tangy mustard dressing. This recipe is perfect for a BBQ side dish or a light, healthy snack. Once you’ve tried Brussels sprouts cooked this way, they’ll become a regular feature in your meal rotation!
    Prep Time10 minutes
    Cook Time5 minutes
    Total Time15 minutes
    Course: Side Dish
    Servings: 4 sides

    Ingredients

    • 12-15 brussels sprouts
    • 1 tsp dijon mustard
    • 3 tbsp lemon-infused olive oil (I like Cobram Estate brand from all supermarkets)
    • 2 tsp red wine vinegar
    • Sea salt and freshly ground black pepper - to taste

    Instructions

    • Prepare you Brussels Sprouts by trimming the stalks and stripping the outer leaves. Cut lengthways in half.
    • Heat the chargrill on your BBQ to high.
    • Cook the sprouts very quickly, just until the outer leaves are blackening.
    • In a small bowl mix the mustard, lemon infused olive oil and vinegar.
    • Toss through the Brussels Sprouts to coat and serve immediately.

    Notes

    No lemon infused oil

    No problem. Use olive oil with a tablespoon of lemon juice instead. 
     
    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.
     

    Is this a vegetable you like, or not?  How else do you like your sprouts or if you try this and would like to let me know how it was received, post your comment below?

     

    Poached Eggs in Bone Broth

    | 30 Minute Meals, Breakfast

    Unless you are new to Well Nourished, you would have heard me bang on about breakfast and my new ebook over the past week. It’s a meal time that I clearly feel pretty passionate about.

    However, to tell you the truth, I’m actually not all to fussed over eating breakfast myself. Ask my mum; as a teenager, we used to argue over my poor appetite at breakfast all the time. But as I’ve grown older and wiser, I’ve come to put two and two together and I have to admit she was right! I notice a huge difference in my energy levels, productivity and weight management when I make an effort to eat a good quality breakfast.

    I believe this is one of the reasons why many people feel so much better on many of the better quality, whole food oriented ‘diets’ out there. When people following the diet are made to drop their usual processed breakfast and eat real food, they always feel SO much better, regardless of the other dietary changes they’ve made.

    It has been the greatest windfall of the food processing industry to have us all programmed to believe that breakfast has to be cereal, toast or more recently a boxed breakfast drink.  None of these foods are foods at all. They are heavily processed, nutritionally void, pseudo-foods that are damaging to your health (including the health food varieties too).

    Which brings me to this weeks recipe. Although this is not a recipe in my new ebook Rise and Shine – A Well Nourished Breakfast, I have suggested this type of breakfast in the section about bone broth. This Poached Eggs in Bone Broth is my families absolute all time favourite breakfast at the moment. My kids aren’t too keen on kale at all, but for some reason, when I serve it like this I don’t hear one moan. Go figure!

    Soup for breakfast just feels SO right – instantly nourishing and healing. I hope you enjoy it too!

    Health Benefits

    This gluten-free dish is brimming with nutrients! The bone broth I’ve raved and raved about here. The stuff is as close to a cure-all as you will get. The garlic is a wonderful detoxifier and vitamin rich food. The kale is another nutrient dense food with a host of healing phytochemicals (plant-based nutrients), especially when cooked. The eggs are protein-rich nutrient bombs.

    Bonus points – doubles as a fantastic lunch or dinner.

    Ingredients

    The main ingredients are bone broth (or chicken stock), mushrooms (preferably shiitake for their immune-boosting properties), kale, and free-range eggs. For an extra digestive boost, serve with sauerkraut or kimchi, and pair it with a slice of sourdough or grain-free bread.

    How to make Poached Eggs in Bone Broth

    Simmer garlic cloves in the chicken broth over a medium heat, then add the mushrooms and let them cook briefly. You can either poach your eggs separately or crack them directly into the broth, spooning the liquid over the yolk. Add the kale just before serving to allow it to wilt, and season with salt and pepper. It’s ready to enjoy in minutes!

    Serving suggestions and how to store

    Serve this dish hot with a side of sourdough or grain-free bread, and for an extra probiotic punch, add a spoonful of sauerkraut or kimchi. This dish is best eaten fresh, but you can store leftovers in an airtight container in the fridge for up to 2 days. Simply reheat gently before serving.

    Vary poached eggs in bone broth to suit

    To make it egg-free and vegan, replace the eggs with organic tofu or tempeh for added protein, and swap the bone broth for vegetable broth. You can also add a variety of vegetables or give it an anti-inflammatory boost by incorporating ginger and turmeric. For a garlic-free option, substitute garlic with grated ginger. Adding noodles is another great way to make this meal heartier!

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

    Poached eggs in bone broth
    Print Recipe
    5 from 2 votes

    Poached Eggs in Bone Broth

    Poached eggs in bone broth is a nourishing and simple dish that's perfect for breakfast, lunch, or even a light dinner. It combines protein-packed eggs with the immune-supporting benefits of bone broth, mushrooms, and kale, making it a delicious way to boost your health. Plus, it's versatile enough to suit a variety of dietary needs and preferences.
    Prep Time10 minutes
    Cook Time10 minutes
    Total Time20 minutes
    Course: Breakfast, Main Course
    Servings: 1

    Ingredients

    • 250 ml chicken broth or stock (1 cup)
    • 1 clove/s garlic -peeled and sliced
    • 3 stem/s kale -(approx.) washed and shredded
    • 80 g mushrooms -my preference is shitake (very immune boosting), oyster or Swiss brown mushrooms (approx. 6)
    • 2 egg/s

    Instructions

    • Place the garlic and broth in a small pan.
    • Heat until just simmering, add the mushrooms and cook for a minute.
    • To poach the eggs you can do one of two things:
    • Poach them in a separate pot as you would normally (I use this method when cooking for the family)
    • Push the mushrooms to the sides of the pan and crack your egg into the middle of the pan. I spoon the broth over the yolk as it simmers (this works best for a single serve).
    • Add the kale just prior to serving to wilt it quickly.
    • Season with sea salt and ground pepper and serve immediately.
    • I love this served with sauerkraut or Kim chi (for more digestive support).

    Serve

    • With a slice of sourdough or grain free bread like my Breakfast Bread (pictured here).

    Notes

    Egg-free and vegetarian

    I would add sliced organic tofu or tempeh for protein. Use vegetable broth instead of chicken.

    More or different veggies

    Go ahead, the limit is your imagination.

    Anti-inflammatory boost

    Add finely grated ginger and turmeric root early in the cooking process.

    Garlic-free

    Replace the garlic with finely grated ginger (a 2cm piece approx.)

    Add noodles

    I often add red rice noodles (or your preferred noodle).
     

    I know you are going to love this flavour combination.  As always I love to receive your feedback, post a comment below. Have you ever poached eggs in the broth?

     

    Rhubarb Raspberry Roly-Poly

    | Baked Sweets, Desserts

    This Rhubarb Raspberry Roly-Poly is one of my favourite winter weekend or dinner party desserts. I love the combination of raspberries and fresh rhubarb rolled in a soft pie-like dough. Serve with double cream or coconut yoghurt (my preference), though the rest of my family say vanilla bean ice-cream is ‘a must.’

    Health benefits

    This is a healthier version of the sugar and jam drenched traditional roly-poly in one of my nana’s old cookbooks (actually, it is a book filled with cuttings from magazines and lots of handwritten recipes that no doubt a neighbour or friend had shared). It’s still certainly not an everyday food, rather seriously good comfort food for those times when a little deliciousness in life is called for.

    Ingredients

    Using wholesome ingredients like wholemeal spelt flour, fresh rhubarb, and raspberries, this recipe is both nourishing and delicious. With just a few pantry staples like butter, cinnamon, and coconut sugar, you can whip up this easy dessert in no time.

    How to make a Rhubarb Raspberry Roly-poly

    Start by making a simple dough, roll it out, then spread your sweet filling of rhubarb and raspberries across it before rolling it up. Slice it into rounds, place on a tray, and drizzle with a sweet syrup before baking to golden perfection. The result? Soft, flaky dough and juicy fruit in every bite.

    Serving suggestions and how to store

    Serve this rhubarb and raspberry roly-poly fresh from the oven with a generous dollop of double cream, coconut cream, or your favourite vanilla ice cream. Leftovers (if there are any!) can be stored in an airtight container in the fridge and reheated for a cozy snack the next day.

    Vary Rhubarb Raspberry Roly-Poly to suit

    For a dairy-free version, swap the butter for macadamia nut oil and the milk for coconut milk. If you need a gluten-free option, substitute the spelt flour with gluten-free bread flour. You can also get creative with the filling – try pears and ginger for a seasonal twist! Take a look at the variations (below the main recipe) for suggestions to alter the recipe to suit your specific dietary requirements.

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

    This rhubarb raspberry roly-poly is a healthier version of the sugar and jam drenched traditional dessert. It's easy to make & so delicious!
    Print Recipe
    5 from 1 vote

    Rhubarb Raspberry Roly-Poly

    This Rhubarb Raspberry Roly-poly is a deliciously nostalgic dessert that’s easy to make and perfect for those who love a fruity, comforting treat. With a light, buttery dough wrapped around a sweet-tart filling of rhubarb and raspberries, it's a gorgeous twist on the classic roly-poly that’s sure to impress both kids and adults alike. Serve it warm with cream or ice cream for a dessert that feels like a big hug in a bowl.
    Prep Time20 minutes
    Cook Time40 minutes
    Total Time1 hour
    Course: Dessert
    Servings: 8

    Ingredients

    For the dough

    • 480 g wholemeal spelt flour
    • 4 tsp baking powder
    • ½ tsp sea salt
    • 180 g butter -chilled and cubed
    • 250 ml milk (of choice) (1 cup)

    For the filling

    • 100 g raspberries (1 cup) fresh or frozen
    • 1 bunch/s rhubarb -1cm dice
    • 2 tsp ground cinnamon
    • 2 tbsp coconut sugar or rapadura

    For the syrup

    • 170 g rice malt syrup, honey or maple syrup (½ cup)
    • 250 ml boiling water (1 cup)

    Instructions

    • Preheat the oven to 180ºC/350°F (fan forced).
    • To make the dough: combine the flour, baking powder and sea salt. Add the butter and either rub into the flour by hand or process until well combined with the flour (to form a crumb). Add the milk and mix until a firm, slightly sticky dough is formed.  If it is too sticky, add more flour or to dry, add a little more milk.
    • Roll out between two pieces of baking paper into a 1cm thick (roughly) rectangle.
    • Remove the top piece of baking paper and scatter the filling evenly over the dough then roll it up into a cylinder. Trim the outer doughy edges and cut into approx. 2cm wide slices, carefully placing each slice onto a baking tray, leaving a little room between each one (they will expand).
    • For the syrup: combine the sweetener and hot water and mix until the sweetener has dissolved. Drizzle over each roly-poly.
    • Bake for 40 minutes or until the dough has risen and browned slightly (and most of the syrup has reduced).

    Serve

    • Hot out of the oven with double cream, coconut cream or dare I say it (my kids and hubby are cheering me on)…a good quality vanilla ice-cream.

    Note

    • Making a good dough, especially gluten free requires TLC and a keen eye to achieve the right consistency in the dough. Once you've got the knack, you'll not look back.

    Store

    • Store in an airtight container in the fridge.

    Notes

    Dairy-free and vegan

    Replace the butter with 100ml of macadamia nut oil and milk with the approx. the same quantity of coconut milk.  (Sorry I have run out of time and I have not recipe tested this yet). I'd recommend adding the coconut milk gradually to form the right consistency in the dough.

    Gluten-free

    Replace the spelt flour with a good quality gluten-free bread flour.

    Low-fructose

    Replace the coconut sugar with a pinch of stevia powder and chose the rice malt syrup as your sweetener for the syrup (and definitely skip the ice-cream)!

    A different filling

    Absolutely possible, the limit is your imagination. I love playing with various spices in the syrup too like ginger, cardamom, cloves etc; Pear and ginger are divine and in season now.

    Lighter dough

    You can substitute white spelt or half/half for a lighter consistency.
     

    I'd love to hear how you like this recipe. Please post a comment or rate it now. 

    Sticky Drumsticks (with a Simple Tahini Yoghurt Dipping Sauce)

    | Budget Friendly, Make-ahead Meals, Chicken, Healthy Lunchbox

    Today, I have for you, a delicious sticky drumsticks recipe – perfect for picnics, a meal, and leftovers are great for school lunches too. They’re budget friendly (even organic drumsticks are quite affordable), super quick to make and something I’m sure the whole family will love.

    Health benefits

    Most stores bought marinades are a combination of unhealthy ingredients such as sugar, vegetable oils, additives, and preservatives. This homemade marinade demonstrates that healthy doesn’t necessarily mean hours in the kitchen. The marinade is gluten-free, dairy-free and has a fructose-free option. The chicken is obviously a great source of protein and the yoghurt full of gut loving probiotics.

    Ingredients

    You only need a few simple ingredients like clove garlic, tamari, and lemon zest & juice to whip up this tasty marinade, while the tahini yogurt sauce is made from whisking together full-fat natural yoghurt (or plain greek yogurt), tahini, and a pinch of spices. With these pantry staples, you’ll have a delicious dish that’s easy to prepare and sure to impress.

    Instructions for making Sticky Drumsticks with yogurt tahini sauce

    Making these sticky drumsticks is super easy. Mix up the marinade, pour it over the drumsticks in a roasting dish, and bake them in the oven for about 40 minutes. While they’re cooking, quickly whip up the tahini yoghurt dipping sauce and you’re ready to serve a delicious meal.

    Serving suggestions and how to store

    Serve these sticky drumsticks with the dipping sauce on the side for a satisfying finger food dish. They’re great with a simple salad, some roast veggies or pita chips. Leftovers can be stored in an airtight container in the fridge for up to three days, and you can reheat them in a low oven or enjoy them cold.

    Vary this sticky drumsticks recipe to suit

    To make this dish dairy-free, swap out the yoghurt for coconut yoghurt in the dipping sauce. If you’re avoiding soy, use coconut aminos instead of tamari. For a sesame-free version, replace the tahini with almond butter, and if you’re garlic-free, just use extra cumin and a pinch of chilli flakes for added flavour.

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

    This sticky drumsticks recipe is delicious, budget friendly & super quick to make. The family will love them especially with the creamy sauce
    Print Recipe
    5 from 4 votes

    Sticky Drumsticks (with a simple tahini yoghurt dipping sauce)

    These sticky drumsticks are the perfect mix of sweet, savoury, and just a little tangy, making them a family favourite for dinner or a casual BBQ. Paired with a creamy tahini yoghurt dipping sauce, this easy-to-make dish is a guaranteed hit that’s both healthy and delicious. Whether served hot or cold, it’s a versatile recipe you’ll want to keep on repeat.
    Prep Time5 minutes
    Cook Time40 minutes
    Total Time45 minutes
    Course: Main Course
    Servings: 12 drumsticks

    Ingredients

    • 12 chicken drumsticks (approx.)

    Marinade

    • 1 clove/s garlic -crushed
    • 60 ml tamari (¼ cup)
    • 85 g rice malt syrup or honey (¼ cup)
    • 1 lemon/s -zest and juice

    Simple tahini yoghurt dipping sauce

    • 250 g natural, Greek or coconut yoghurt (1 cup)
    • 2 tbsp hulled tahini 
    • ¼ tsp sea salt - or to taste
    • ½ tsp ground cumin
    • ½ tsp ground cinnamon
    Metric - US Customary

    Instructions

    • Preheat the oven to 180°C/350°F (fan-forced).
    • In a small bowl or jug mix all the marinade ingredients together.
    • Place the drumsticks in a small roasting dish in a single layer.
    • Pour the marinade over the top to toss and coat the chicken evenly and place in the oven for about 40 minutes or until the chicken is cooked through. If they are not brown enough, you can always place them under the grill for a few minutes at the end of the cooking process.
    • While they are baking make the dipping sauce. Mix all of the ingredients until well combined and serve with the drumsticks.

    BBQ tip

    • If you wanted to BBQ these you could. Just score the meat of each of the drumsticks three times, to allow the marinated to penetrate and to help them to cook through without burning.

    Serve

    • Serve with a napkin or wrap foil around the 'handles' .
      Enjoy hot or cold with the tahini yogurt dipping sauce (recipe below).

    Make-ahead

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

    Store

    • Store leftovers in an airtight container in the fridge.

    Notes

    Fructose-friendly

    Choose rice malt as your sweetener.

    Dairy-free

    Choose coconut yoghurt for the dipping sauce.

    Sesame-free

    Replace the tahini with almond butter.

    Garlic-free

    Replace the garlic with a teaspoon of cumin and a pinch of chilli flakes.

    Soy-free

    Replace the tamari with liquid or coconut aminos.

    After more healthy lunchbox inspiration?

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

    Healthy Salad Dressings – 3 Recipes to Jazz Up Salads & Vegetables

    | Sauces and Dressings

    A few months ago we went to a sailing club with a group of friends and family for lunch. I ordered fish and salad, a safe bet, but when it came I struggled to eat it.  Not because it wasn’t a nice piece of fish, the salad was lovely and fresh, but the cheap, processed salad dressing just killed it for me. I realised it had been SO long since I’d eaten anything but a homemade (vegetable oil and sugar-free) salad dressing, that this one was a real insult to my senses. My husband said I should have stuck to the Parmigiana!

    Okay, I’m sure at this point you’re thinking, get over your fussy self and just eat the and bloody meal! I did just that, but it really made me realise just how a good dressing can make or break a meal. I also resolved that I might have to become a ‘dressing on the side’ kinda girl from now on.

    Why you should always avoid shop bought dressings

    Looking at the ingredients list, even the ‘natural’ dressings are a nutritional disaster and need to be avoided. Most are a combination of highly processed vegetable oils, sugar (many of the dressings on the market list it as the third ingredient), sulphites and other damaging and allergenic additives. To read more about the dangers of vegetable oils and why we need to avoid them, click HERE.

    Why homemade dressings are healthy

    Where processed salad dressings are so bad, homemade dressings are really good for you and super simple to make. The monounsaturated fats in extra virgin olive oil are beneficial to your health and when served with salad and vegetables, actually enhance the absorption of the fat-soluble vitamins found in them. The acid half (vinegar or citrus juice), assists in the digestion of vitamins and minerals, most of which are more efficiently absorbed in an acidic environment. Plus, vinegar is a source of acetic acid, and acetate is fabulous for modulating immune responses via the gut.

    Plus they taste incredible and make eating a salad, steamed or roasted vegetables, so much more enticing and interesting. Salads and vegetables will never be boring again and you may just win over veggie/salad fussy little ones with a really tasty dressing!

    Rule of thumb

    The rule of thumb with any dressing is approximately 3 parts oil to 1 part acid (vinegar or citrus juice). Always taste your dressing before pouring, it should be on the acidic side as once dressed the salad and veggies will balance this out. Dress your salad or veggies just prior to serving and be careful not to overdo it, less is more (you can always add more if you need to).

    I like to make my dressings in small jars. It’s a quick no mess way to make dressings and you can throw any leftover in the fridge for another day. I also mark jars so that my kids can make dressing for me without even measuring the oil/vinegar.

    Ingredients

    Using just a handful of fresh ingredients like olive oil, vinegars, and lemon juice, these dressings are quick to make and versatile. You can even customise them with fresh herbs or dried herbs, clove garlic, or mustard for extra depth of flavour, making them as simple or as fancy as you’d like.

    How to make homemade salad dressings

    To make these salad dressing recipes, all you need to do is mix the ingredients in a small jar and give it a good shake. Whether it’s the creamy French dressing with mustard and garlic, or the bright lemon dressing with zest, they come together in under five minutes and are ready to serve.

    Serving suggestions and how to store

    Drizzle these healthy homemade salad dressings over fresh salads, use them as a marinade, or toss with roasted vegetables for extra flavour. Leftover dressing can be stored in an airtight container in the fridge for up to a week—just give it a quick shake before using again.

    Vary healthy salad dressings suit your dietary needs

    To make these dressings gluten-free, simply ensure your vinegar is gluten-free. If you prefer a garlic-free option, just skip the garlic—it won’t compromise the flavour. They’re already dairy-free so there’s no adjustment there. You can also experiment with infused oils or swap balsamic vinegar for raspberry vinegar for a low-fructose alternative!

    For more quick, easy healthy salad dressing recipes, click HERE.

    Healthy Salad Dressings
    Print Recipe
    5 from 3 votes

    Healthy salad dressings - 3 recipes to jazz up salads and vegetables:

    Whip up these healthy salad dressings to elevate any meal with a burst of flavour. From a creamy French dressing to a zesty lemon option, these simple and wholesome dressings come together in minutes and can transform a basic salad into something special.
    Prep Time5 minutes
    Total Time5 minutes

    Ingredients

    Creamy French dressing

    • 6 tbsp extra virgin olive oil -extra virgin
    • 2 tbsp red wine vinegar -or white wine or apple cider vinegar
    • 1 tsp dijon mustard
    • ¼ clove/s garlic -crushed (optional)
    • Sea salt and freshly ground black pepper -to taste

    Balsamic vinegar dressing

    • 6 tbsp extra virgin olive oil -extra virgin (this is also lovely with lemon infused EVOO)
    • 2 tbsp balsamic vinegar (for fructose free, choose a sugar-free raspberry vinegar instead - I love Young's Already Famous Raspberry Vinegar)
    • Sea salt and freshly ground black pepper -to taste

    Lemon dressing

    • 6 tbsp extra virgin olive oil -extra virgin
    • 2 tbsp lemon juice
    • 1 lemon/s -zest finely grated
    • Sea salt and freshly ground black pepper -to taste

    Instructions

    • Place all ingredients in a small jar and shake until well combined.
    • You can use these bases to add in other flavours like herbs and spices too if you like.

    Store

    • Store leftover dressing in an airtight container (jar) in the fridge.

    Notes

    Gluten-free

    Ensure the vinegar you choose is gluten-free.

    Garlic-free

    Simply omit the garlic. 

     

    How easy is that?  Hopefully, I've given you enough inspiration and direction to make your own dressing.  If you're feeling lazy, you can just pour the dressing ingredients directly over your salad.  You'll just get a better consistency if you premix them first.
     

    I'd love to receive your comments or questions.  Post yours below...

    Gluten-free Fish Fingers with a Yoghurt Tartare

    | Fish & Seafood

    These gluten-free fish fingers are a simple, wholesome take on a family favourite. Using firm white fish fillets coated in polenta and coconut flour, they’re crispy on the outside, tender on the inside, and served with a tangy homemade yoghurt tartare. This recipe is not only gluten-free but also quick to make, perfect for a weeknight meal or a healthier alternative to takeout fish and chips.

    Health benefits

    Fish is an important source of protein and essential omega 3 fatty acids, an essential fat very commonly lacking in many diets. Commercially produced fish fingers are another processed food disaster in my book. My first concern is where the fish is sourced and it’s level of contamination. Secondly, they contain  a lot of gluten and also yeast which burdens tiny tummies (even if not gluten sensitive). Lastly, they are yet another source of dangerous polyunsaturated and trans fats (for which the only safe amount is zero)! Trans fats are stored in the cells of your body and their effect is lifelong. Want good health and more energy, start by eliminating trans and processed fats from your diet? I have spoken in more detail about fats here. The yoghurt in the tartare sauce adds probiotics for gut health, while polenta provides a gluten-free, fibre-rich crumb.

    Ingredients

    Using high-quality, fresh ingredients like free-range eggs and firm white fish fillets ensures a nutritious meal. The non-GMO or organic polenta gives a satisfying crunch, while the yoghurt tartare offers a zesty, probiotic-packed dip that complements the fish perfectly.

    How to make Gluten-free Fish Fingers

    To make these fish fingers, simply cut the fish into 2cm-wide pieces, dip them in a beaten egg, and coat with a mixture of polenta and coconut flour. Fry in coconut oil until golden and crispy. Mix the yoghurt tartare by combining yoghurt, capers, and lemon zest. Serve everything up hot for the best crunch!

    Serving suggestions and how to store

    Serve these crispy fish fingers immediately with a side of homemade chips or a fresh salad. Leftovers can be stored in an airtight container in the fridge for up to two days. To reheat, pop them in a hot oven to maintain their crispy texture.

    Vary these gluten free fish fingers to suit

    For dairy-free, swap the yoghurt (or Greek yogurt) with homemade mayonnaise. If you’re avoiding eggs, dip the fish in oil or melted butter before crumbing. You can also replace the coconut flour with spelt or gluten-free flour if coconut isn’t your thing. Want to turn this into a classic fish and chips? Pair it with my healthy homemade chips!

    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.

    Gluten Free Fish Fingers - with a yoghurt tartare. These healthy and homemade fish fingers have a crispy crumb that the kids will love.
    Print Recipe
    5 from 2 votes

    Gluten free fish fingers - with a yoghurt tartare

    These gluten-free fish fingers are easy to make and the yoghurt tartare is just delicious along side it. 
    Prep Time15 minutes
    Cook Time10 minutes
    Total Time25 minutes
    Course: Main Course
    Servings: 4

    Ingredients

    Fish Fingers

    • 500 g firm white fish fillets - skinned and pin boned (I like snapper, blue eye, kingfish, mahi-mahi)
    • 1 egg/s
    • 80 g polenta (½ cup) non-GMO or organic
    • 2 tbsp coconut flour (or spelt if not gluten intolerant)
    • Sea salt and freshly ground black pepper - to taste

    Yoghurt Tartare

    • 125 g natural, Greek or coconut yoghurt (½ cup)
    • 1 tbsp capers - roughly chopped
    • 1 lemon/s - zest
    • Sea salt and freshly ground black pepper - to taste

    Instructions

    Fish Fingers

    • Cut your fish into fingers, about 2cm wide
    • In a bowl, beat the egg
    • In a second bowl mix the polenta, flour, and salt until combined
    • Heat a large pan over a medium-high heat.  I cooked mine in a mild coconut oil, but you could also use butter or ghee.
    • Dip the fish pieces in the egg then toss in the crumb and cook in the hot oil, turning once the crumb browns.
    • Serve immediately.

    Yoghurt tartare

    • Mix all ingredients together in a small bowl.

    Notes

    Dairy-free

    Substitute the yoghurt for homemade or whole egg mayonnaise. My homemade mayo recipe is here.

    Egg-free

    Dip the fish in a little oil or melted butter prior to crumbing.

    Coconut-free

    Choose gluten-free or spelt flour.

    Fish and chips

    Combine it with my healthy homemade chips, find the recipe here.

    Hope this recipe is a hit?  I love to receive comments, post yours below.

    Homemade Hot Chips with Salt & Vinegar Aioli

    | Savoury Snacks, Side dishes

    Today’s recipe is a simple one, but a goodie – it’s my take on healthy homemade hot chips with a little twist. Nothing beats the crispy, golden goodness of homemade hot chips especially when paired with a salt & vinegar aioli! Whether you’re making them as a snack or a side, this recipe turns simple potatoes into something special, with the perfect balance of crunch and flavour. It is one of my kids favourite treats and I often cook up a batch for a snack on the weekend or to accompany the main meal mid week.

    Health benefits

    Homemade hot chips (or french fries depending where you’re from) are a healthier alternative to store-bought or fast-food versions with their many additives and damaging vegetable oils. By oven roasting in ghee or coconut oil (rather than deep frying), you’re cooking with stable fats that won’t oxidise at high heat. Plus, pairing these chips with a homemade aioli allows you to skip the additives in store-bought versions, Apple cider vinegar offers gut health benefits and the garlic supports immune health.

    Ingredients

    You’ll need just a few simple ingredients starting with the hero of the dish, potatoes. The best varieties for chips include Sebago, Russet potatoes, Maris Piper or King Edward. Also a quality fat like ghee or coconut oil, garlic cloves, sea salt, homemade or good-quality mayonnaise, and apple cider vinegar to give that aioli its classic tang.

    How to make homemade potato chips

    Preheat your oven to a hot 220°C/430°F (fan-forced), and heat your roasting fat on a tray. Chop your potatoes into your preferred thickness (or use a Mandoline slicer for evenness) and toss them in the hot oil, then season with sea salt and add a garlic clove for extra flavour. Roast them in a single layer until crispy, about 30-40 minutes. If you have an air fryer you could toss the potatoes in a large bowl with the melted fat of your choice and fry until crisp. For the aioli, mix the soft roasted garlic with mayo and apple cider vinegar in a small bowl for a zesty dipping sauce.

    Serving suggestions and how to store

    These chips are best served hot and crispy, straight from the oven with the salt & vinegar aioli on the side. They’re great as a side with simply prepared protein. You can store leftovers in an airtight container in the fridge, but be sure to reheat them in the oven to bring back that crunch.

    Vary this to suit your dietary needs

    For a garlic-free version, simply omit the garlic or add a pinch of smoked paprika for a smokey flavour twist. If you’re vegan or egg-free, sub in a vegan mayo and use coconut oil as the roasting fat. Alternatively, skip the aioli altogether and just sprinkle your chips with apple cider vinegar and sea salt!

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

    These healthy homemade hot chips with salt and vinegar aioli are nutritious and so very delicious - the kids will love them
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    5 from 4 votes

    Homemade hot chips with salt and vinegar aioli

    Hot chips can be healthy if you make them my way. Add in the salt and vinegar aioli and you have one delicious side.
    Prep Time15 minutes
    Cook Time40 minutes
    Total Time55 minutes
    Course: Side Dish
    Servings: 4

    Ingredients

    • 5 potato/s (approx.) washed but unpeeled
    • 1 sweet potato/s (large) washed but unpeeled
    • 2 tbsp ghee, lard or coconut oil -melted if solid (I think ghee makes the crunchiest chips)
    • 1 tbsp sea salt -to taste
    • 1 clove/s garlic -unpeeled
    • ¼ cup/s whole egg mayonnaise -homemade recipe link below (or a good quality whole egg mayo)
    • 1 tbsp apple cider vinegar (I like Braggs brand)

    Instructions

    For the hot chips

    • Preheat your oven to 220℃/430℉ (fan-forced). Heat a large tray with the ghee, lard or coconut oil until the fat is piping hot.
    • Cut your potatoes into chips, as thick or thin as you like.
    • Place onto the baking tray and toss in the hot fat until they are well coated, season well with sea salt. Add the clove of garlic.
    • Arrange in a single layer if possible (this helps to achieve the perfect crispy chip).
    • Cook until the chips are crispy and brown (approx. 30-40 minutes).
    • Remove the clove of garlic after about 20 minutes (or once it's softened).

    Salt and vinegar Aioli

    • To make the aioli; Push the flesh from the cooked garlic clove into the mayonnaise. Add the apple cider vinegar and a little sea salt and mix until well combined.

    Serve

    • Immediately, with the salt and vinegar aioli!

    Notes

    Home-made mayo

    Click here for my recipe.

    Lemon aioli

    Adding lemon zest to the mayonnaise instead of the apple cider vinegar is also delicious.

    Garlic-free

    Omit the garlic or sub with a teaspoon of smoked paprika.

    Egg-free and vegan

    Swap the mayo with savoury cashew cream. Choose the coconut oil as the roasting fat.

    No Mayo

    These are delicious simply sprinkled with the apple cider vinegar and sea salt.
     
    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.
     

    Are hot chips a favourite in your house?  What do you think of my little salt and vinegar aioli twist?

    Chargrilled Caesar Salad with Maple Bacon

    | Pork recipes, Vegetarian, Salads

    My husband used to work as a waiter in Melbourne many years ago. It’s where he developed his passion for good food. Since I first met him, he has reminisced and raved about a chargrilled Caesar Salad that one of the restaurants used to serve. With my lettuce patch in full yield, this is the perfect time of year for me to have a go at recreating this delicious salad.

    The end result was well received and my 6-year-old son rated it as his new ‘favourite’ – so I guess I’ll be making this again over winter.

    Whilst the processes in this recipe are a little more fiddly than my standard fare, it is anything but tricky to make. As usual, I’ve accommodated various dietary requirements including a vegetarian variation.

    Until then… A chargrilled Caesar Salad with Maple Bacon

    Health benefits

    Packed with protein from the bacon and optional boiled eggs, this Caesar salad is more than just a side dish. The cos lettuce provides plenty of fibre and vitamins, while the homemade dressing lets you control the ingredients, ensuring a healthier option compared to store-bought versions.

    Ingredients

    For this recipe, you’ll need bacon, maple syrup, sourdough bread, cos lettuce, parmesan cheese and a homemade Caesar dressing featuring whole egg mayo, lemon juice, garlic cloves, dijon mustard, and anchovies. If you’re not a fan of anchovies, don’t worry—they melt into the dressing and just add a nice salty kick!

    How to make this Caesar Salad recipe

    Start by candied your bacon in maple syrup and baking it until crispy. Char the sourdough and lettuce on a hot grill for added depth of flavour. Whisk together the dressing, then assemble the salad with grilled cos, maple bacon, sourdough croutons, parmesan, and a drizzle of dressing. Add extras like boiled egg or avocado if you like.

    Serving suggestions and how to store

    Serve this Caesar salad with a sharp knife to slice through the charred lettuce and crunchy bacon. It pairs beautifully with grilled meats, or you can bulk it up with extra veggies for a meal in itself. Leftovers should be stored in the fridge and eaten within a day to keep the ingredients fresh.

    Vary this chargrilled Caesar Salad to suit

    This chargrilled Caesar salad is easily adaptable. Use gluten-free bread and omit Worcestershire sauce for a gluten-free option, or swap parmesan for ground macadamia nuts to make it dairy-free. Vegetarians can replace the bacon with grilled tempeh, and anchovies with a pinch of sea salt. For an egg-free version, just use egg-free mayo and skip the boiled egg! Or add chicken for a chicken Caesar salad.

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

    Char grilled caesar salad - This char grilled caesar salad with maple bacon recipe is a delicious creation. I've included variations for gluten, dairy, fructose and egg free too.
    Print Recipe
    5 from 2 votes

    Chargrilled Caesar Salad with maple bacon

    This chargrilled Caesar salad with maple bacon is a delicious twist on the classic Caesar. With crisp lettuce, smoky grilled sourdough, and sweet maple-glazed bacon, it’s full of bold flavours and textures. It’s perfect as a hearty side or a light main, especially if you add grilled chicken or salmon.
    Prep Time20 minutes
    Cook Time25 minutes
    Total Time30 minutes
    Course: Salad
    Servings: 4

    Ingredients

    • 8 rasher/s bacon
    • 85 g maple syrup (¼ cup)
    • 2 slice/s sourdough
    • 55 g butter or olive oil (¼ cup approx.)
    • 1 clove/s garlic -peeled and left whole
    • 2 baby cos lettuce
    • 40 g parmesan cheese (¼ cup) shaved
    • ¼ bunch/s fresh parsley leaves -to serve
    • 2 egg/s -hard boiled to serve (optional)

    Dressing

    • 115 g whole egg mayonnaise (½ cup)
    • 2 tbsp lemon juice
    • 1 clove/s garlic -crushed
    • 1 tsp Worcestershire sauce
    • 1 tsp dijon mustard
    • 3 anchovy fillets -finely diced (see notes below if you don't like them)
    • ground black pepper -to taste

    Instructions

    • Preheat your oven to 220ºC/430°F.
    • Line a baking tray with baking paper. Place the maple syrup in a bowl and coat each rasher of bacon in the syrup and lay them in the tray so that the don't overlap. Bake in the oven for 20-25 minutes, turning after 15 minutes. Keep an eye on the bacon to make sure it crisps but does not burn. Once cooked carefully remove the bacon onto a plate and pop in the fridge to harden.
    • Meanwhile, preheat a chargrill pan or BBQ plate. Butter the sourdough on both sides. Wash and shake dry the cos lettuce removing any brown or damaged outer leaves. Cut the cos lengthways in half and brush the cut side with a little olive oil.
    • Prepare your dressing by mixing all of the ingredients together well. I'm not overly fond of anchovies, but in this dressing, they just add a wonderful hit of saltiness and no fishiness at all. If you just can't bring yourself to use them, add some sea salt instead.
    • Once you grill is heated begin by charing the sourdough until toasted and then rub with the peeled clove of garlic. Cut into a wedge to serve. Next, char the cos for a minute, not to cook, rather impart a charred flavour.
    • Assemble by placing the cos on a plate charred side up. Drizzle over the dressing and top with the maple bacon, sourdough garlic crouton, shaved parmesan, parsley and grate the boiled egg over the top (optional). Serve with a sharp (even a steak) knife so it can be chopped up to combine all of these divine flavours.

    Optional extras

    • I love this salad with cherry tomatoes and slices of avocado. You can turn this into a meal by adding grilled chicken or salmon.

    Notes

    Gluten-free

    Omit the Worcestershire sauce in the dressing and serve with gluten-free bread.

    Dairy-free

    Omit the parmesan, replace it with ¼ cup  ground macadamia nuts mixed with a tablespoon of nutritional yeast and a good pinch of sea salt. Use olive oil on the bread. 

    Vegetarian

    Replace the bacon with Nori sheets, finely sliced and grilled tempeh. Replace the anchovies with a good pinch of sea salt. 

    Low-fructose

    Candy the bacon with rice malt syrup instead of maple syrup.

    Egg-free

    Check out this egg free mayo here and omit the grated egg.

    Garlic-free

    Omit the garlic, there are enough lovely flavours for it not to be missed.

    Seafood-free

    Replace the anchovies with a good pinch of sea salt. 
    Once you've eaten this, you will struggle to eat your standard Caesar Salad ever again.  I think this is a stunning starter when entertaining or a great weekend lunch.
     
    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.
     

    Who loves a Caesar Salad?  Love to hear your thoughts on this one, post comment below...