Well Nourished HomepageWell Nourished

Simple recipes, whole foods, inspired health

legumefree

Roast Vegetables, Three Ways (that even the kids will like)

| Vegetarian

This Roast Vegetables, Three Ways recipe is a versatile and easy way to transform simple veggies into delicious meals the whole family will enjoy – even the kids! Whether you want a hearty side dish, a rich pasta sauce, or a nourishing soup, these roasted veggies have you covered. With just a few simple ingredients, you can create multiple dishes with minimal effort. It’s a wonderful and delicious way for hiding vegetables in meals.

Health benefits of hiding vegetables in meals

This recipe is perfect for parents to help with hiding vegetables in meals (for picky eaters). Packed with a variety of colourful vegetables, this recipe provides a wholesome way to enjoy seasonal produce. Roasting brings out their natural sweetness, and it’s an easy way to incorporate more fibre rich, plant-based foods into your meals.

What you need to make Roast Vegetables, Three Ways

This recipe uses a variety of everyday vegetables like sweet potatoes, carrots, zucchini, and capsicum (bell peppers), combined with herbs, garlic, and a sprinkle of pumpkin seeds for crunch. For a richer flavour, add tomatoes to the mix if you’re making pasta sauce or soup. Optional extras like fennel or eggplant can switch things up.

How to make the base for these three recipes

Simply toss your chopped vegetables in olive oil, ghee, or butter, season with oregano, salt, and pepper, then spread them in a single layer onto a baking tray or baking sheet. Roast at 180℃/350℉ for 40-60 minutes, until tender. For the pasta sauce or soup versions, blend the roasted veggies, and you’re ready to go!

Serving suggestions and how to store

These roasted vegetables can be served as a side with any protein, or turned into a creamy soup or pasta sauce by blending them. Leftovers can be turned into a hearty salad with leafy greens, feta, or grains like quinoa. Store leftovers in an airtight container in the fridge, or freeze the soup and sauce versions for later.

Vary this to suit your dietary needs

For a vegan version, use olive oil and skip the cheese or meat additions. If you’re legume-free, simply avoid the beans in the soup or pasta sauce variations. Feel free to adapt the veggies based on what you have on hand!

Roast vegetables three ways—delicious and kid-friendly, with a variety of flavors and textures.
Print Recipe
4 from 1 vote

Baked vegetables, three ways (that even the kids will like)

One simple tray of roasted vegetables can become three different meals. Here's how...
Prep Time10 minutes
Cook Time1 hour
Total Time1 hour 10 minutes
Course: Soup, Main Course, Salad

Ingredients

  • 1 large sweet potato/s -skin on and cubed (can sub pumpkin)
  • 3 carrot/s -unpeeled and sliced
  • 100 g mushrooms -Swiss brown or button, whole or quarter field
  • 1 zucchini/s -sliced or cubed
  • 1 red capsicum/s -roughly sliced
  • 2 red onion/s -peeled and quartered
  • 4 clove/s garlic -whole and unpeeled
  • 3 tbsp butter, ghee or olive oil -melted
  • 60 g pumpkin seeds (½ cup)
  • 2 tbsp dried oregano
  • Sea salt and freshly ground black pepper -to taste

If making this into a pasta sauce or soup also include:

  • 6 vine ripened tomatoe/s -halved and placed cut side up on the roasting tray ( depending on the size of your tray, they may need to sit on top of the vegetables) or 2 punets of cherry tomatoes, whole.  The vegetables sit very well behind the tomato flavour.  However if your kids can still detect vegetables, then next time, remember to increase the amount of tomatoes and reduce the quantity of vegetables.   For very vegetable fussy kids, do this to begin with.

Optional extras:

  • 1 bulb fennel -quartered
  • 1 eggplant/s -small

Instructions

  • Preheat your oven to 180℃/350°F (fan-forced).
  • Take a large baking or roasting tray. Throw in all of your cut up vegetables, oregano, salt and pepper and ghee (or butter or olive oil) and toss to coat them all well.
  • Place you tomatoes, cut side up on top (sprinkle with a little extra oregano, salt and pepper). Scatter over the pepitas.
  • Place in the oven for about 40 - 60 minutes or until the vegetables are cooked through.
  • Drizzle with a little extra virgin olive oil, adjust the seasoning and serve as a side with any type of protein.

Soup

  • Squeeze the flesh from the garlic skin.
  • Throw all of the contents of the baking dish into a blender or food processor (or Thermomix), with a glug of EV olive oil, season well and blend on a high speed until pureed.
  • Add in some fresh basil or parsley to for extra goodness and flavour.
  • To add protein, include a can of brown lentils or canellini beans (drained and rinsed). These can be either stirred through or pureed too.
  • Add a little water or stock to achieve the desired consistency. I love a thick soup, so I would use only a little stock.

Pasta sauce

  • Squeeze the flesh from the garlic skin.
  • Throw all of the contents of the baking dish in a blender or food processor (or Thermomix), with a glug of EV olive oil, season well and blend on a high speed until pureed.
  • Add in some fresh basil or parsley too for extra goodness and flavour.
  • You could even add a spoon or two of your favourite pesto to the mix (or on top as I have pictured below).
  • To add protein, include a can of brown lentils or canellini beans (drained and rinsed). These can be either stirred through for texture or pureed to. You could also add a can of tuna, some diced bacon or chorizo sausage if you like.
  • Serve over pasta with grated cheese. I often mix this sauce through macaroni or tube pasta to coat it, add a little feta or goats cheese to if you like and top it with grated cheese. Bake in the oven for 10 minutes.
  • My favourite type of pasta is a gluten-free rice and quinoa pasta.

Salad

  • Let the vegetables cool down.
  • Toss salad leaves in a dressing of one part red wine vinegar to two parts extra virgin olive oil, seasoned well.
  • Add the cooled  vegetables, gently toss and serve.
  • This is lovely with crumbled feta or goats cheese mixed through.
  • Add some legumes, tuna, cooked meat, brown rice or quinoa to make a real meal of it.

Store

  • Store in an airtight container in the fridge.
  • The soup and sauce versions can be frozen.

Notes

Vegan and vegetarian

Obviously avoid any of the meat/ cheese additions (stick with legumes for protein). For vegan choose olive oil.

Legume-free

Avoid the suggestions for beans/ pulses. 

 

There you have it. One dish, loads of healthy meals. Cook without boundaries. Enjoy and I'd love to receive your comments!

Lamb, Bacon and Lentil Pot

| Budget Friendly, Make-ahead Meals, Red Meat, Freezable Meals, Vegetarian, Slow Cooked

This Lamb, Bacon, and Lentil Stew is a hearty, delicious dish perfect for cozy family dinners. With tender lamb shanks, smoky bacon, and a mix of veggies, it’s a delicious, no-fuss, one pot meal that practically cooks itself – ideal for busy nights when you want something comforting and nutritious.

This gluten free, healthy lamb shank recipe is so simple to make, it’s sure to become a family favourite. You don’t really need a whole shank per person here, especially if they are large. I’m all for spending extra money on quality meat, buying less of it (so it’s still affordable) and bulking it out with other good stuff. You know I’m all for variety too, so including the lentils for extra protein is a winner.

You can either throw it in the slow cooker or cook in the oven at a low temperature (like below). The meat just melts in your mouth and the flavour of the lamb with bacon and rosemary is a match made in heaven.

Health benefits

This Lamb Bacon Lentil stew combines protein-rich lamb and lentils with a variety of vegetables, making it a well-rounded meal. The slow-cooked ingredients provide a rich flavour and satisfying texture, perfect for nourishing the whole family. The gut healing chicken broth I’ve raved about here, and by slow cooking the shanks this way, even more, immune boosting, nutritious goodies are added. The onion, garlic, vegetables and rosemary give further immune support too. This lamb shank recipe is a great option for those who don’t tolerate tomatoes but are after a hearty stew.

This recipe has about 38-42 grams of protein per serve.

Ingredients

To make this dish, you’ll need lamb shanks, bacon, brown lentils, carrots, celery, mushrooms, onions, garlic, rosemary, red wine, and chicken stock. Optional extras include zucchini, eggplant, or parsnips for added variety.

How to make Lamb, Bacon and Lentil Stew

Start by browning the lamb shanks in a large ovenproof dish, then add all the remaining ingredients. Season everything well, ensuring the lamb shanks are submerged in liquid. Cover with a lid and cook in a 160℃/320℉ oven for about 3 hours. The slow cooking ensures tender lamb that falls off the bone.

Serving suggestions and how to store

Serve this lamb bacon lentil stew with mashed potatoes to soak up the rich juices plus steamed veggies or a fresh salad. Store any leftovers in an airtight container in the fridge for up to 3 days, or freeze for up to 3 months. Reheat in a low oven until warm.

Vary this to suit your dietary needs

For a vegetarian version, swap the lamb and bacon for extra lentils, mushrooms, and smoked paprika for a smoky flavour. If you’re avoiding legumes, leave out the lentils and add more vegetables like parsnips or sweet potatoes.

Enjoy this hearty lamb, bacon, lentil stew. A delicious, nourishing protein-packed one pot meal, perfect for a comforting family dinner.
Print Recipe
4.80 from 30 votes

Lamb, Bacon and Lentil Stew

This Lamb, Bacon, and Lentil Pot is the ultimate comfort dish, packed with tender lamb shanks, smoky bacon, and hearty lentils. It's a one-pot wonder that's easy to prepare and perfect for those days when you want a wholesome, nourishing meal with minimal effort.
Prep Time10 minutes
Cook Time3 hours
Total Time3 hours 10 minutes
Course: Main Course
Servings: 4

Ingredients

  • 2 onion/s -peeled and sliced
  • 2 clove/s garlic -sliced
  • 400 g can brown lentils -drained and rinsed or 1 cup cooked brown lentils
  • 3 carrot/s -sliced roughly
  • 4 rasher/s bacon -diced roughly
  • 100 g mushrooms -Swiss brown or button, sliced (1 cup)
  • 3 stick/s celery -sliced roughly
  • 2 tbsp fresh rosemary leaves -chopped (or 1 tablespoon of dried)
  • Sea salt and freshly ground black pepper
  • 60 ml red wine (¼ cup)
  • 250 ml chicken broth or stock (1 cup)
  • 4 lamb shanks -small, or two large ones (depending upon your appetite)

Optional extras

  • 1 zucchini/s - or eggplant or parsnip, diced

Instructions

  • Preheat your oven to 160℃/320℉ (fan-forced).
  • In a large oven proof dish (I like my cast iron pot), place the lamb shanks and brown quickly on the stove top (in a little olive oil or ghee) over a medium high heat. This is not essential and I have to confess, I'm a bit lazy and tend to take the just throw it all in approach.
  • Next, add all of the ingredients, season and stir to combine. Make sure the lamb shanks are toward the bottom of the dish and covered with the liquid and other ingredients.
  • Place the lid on the pot and cook for 3 hours. I aim for 3 hours, as the longer it cooks the more tender the lamb. I tend to put it in the oven before school pick up and it's ready in time for dinner. It's very forgiving so can easily cook for longer. *
  • Sprinkle with finely chopped parsley (good way to hide this very nutritious green) and serve alone or with one of the following...

Slow Cooker

  • This can certainly cooked in a slow cooker. However, as the speed and temperature varies between the many brands of slow cookers, base the amount of liquid you add and the cook time on a similar style of recipe in the guide book for your specific slow cooker. The general rule of thumb is to halve the liquid and double the cook time, but understanding your own slow cooker is the best guide.

Serving suggestions

  • Steamed and buttered vegetables.
  • Mashed potato, sweet potato or pumpkin (soaks up the delicious juices).
  • Pureed or mashed cauliflower.
  • Cauliflower, broccoli and lemon salad.
  • Green beans, steamed and dressed with lemon juice, zest and EV olive oil.
  • A simple bowl of greens or a salad.

Make-ahead

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

Store

  • Airtight in the fridge and can also be frozen (remove the bone to freeze).

Grab Bag Formula Method

  • If you've done the **Grab Bag Formula Short Course, this is the method to convert this recipe...
  • Place all of the ingredients (other than those for serving) into the Grab Bag.
  • Carefully seal your Grab Bag. I close most of the seal then press out as much air as I can then complete the seal. Place the Grab Bag in the freezer.
  • To cook, remove the Grab Bag from the freezer, place on a baking tray and thaw in the fridge overnight.
  • Tip the contents of the Grab Bag into a large oven proof dish (with a tight fitting lid) or Dutch oven. It may still be a bit frozen; that’s okay. Place the lid on the pot, set your oven to 160°C/320°F (fan-forced) and cook for 3½-4 hours. The thicker the lamb shanks the longer it will need to cook.
  • ** The Grab Bag Formula Short Course is available to purchase for just AU$46 HERE.
    OR
    If you are a full-access Well Nourished Family member, the course is included in your membership and you can access in the members portal - HERE.

Notes

Vegetarian is Possible

Double the lentils, use vegetable stock, add 300g mushrooms and add a tablespoon of smoked paprika (to add a smoky flavour like bacon). You could also add tempeh if you'd like and cook for only 1 hour.

Legume-free

Leave out the lentils and add in extra veggies. I love adding parsnip and sweet potatoes but you can add whatever you like really.

Onion-free

Replace the onion with a small bulb of diced fennel. 

Garlic-free

Replace the garlic with a good pinch of chilli flakes.

Green boost

Stir in a bunch of kale (leaves trimmed and diced) at the very end of cooking (last 5 mins).

Wine-free

Replace the red wine with more stock or broth and a tsp of balsamic vinegar. 
 
 

Let me know what your think.  I love receiving your comments.

Cheese & Seed Crackers

| Healthy Lunchbox, Savoury Snacks

This healthy cheese cracker recipe is  a really delicious, savoury addition to any nourishing lunch box or just to snack on. It’s impossible to buy a savoury cracker with this much nourishment and protein – add a few carrot sticks or other raw veggies and you have a perfectly delicious and nutritious morning or afternoon tea.

Health benefits

So what’s so good about this seed cracker recipe (apart from the taste, they really do have the best cheesy flavour)? The ground seeds pack in protein, loads of zinc, minerals, and healthy fats.  These are so much more nutritious than any packet cracker. Instead of just filling a void with crackers that have little more than empty calories, why not make every mouthful count with these beauties. Children love the cheesy, buttery biscuit, and being nut-free, it makes them a perfect inclusion in the school lunch box. They are also so simple to make. Each cracker has approximately 3.5 grams of protein.

Warning – these are dangerously moreish! I dare you to stop at one.

Ingredients

To make these crackers, you’ll need cheddar cheese, parmesan, butter, mixed seeds (like sunflower seeds, sesame seeds, pumpkin seeds, and flax seeds), wholemeal spelt flour, lemon juice, and garlic. Optional extras include cayenne pepper, rosemary or any other herbs or spices you enjoy.

How to make this healthy cheese cracker recipe

Start by grinding your seeds in a food processor, then grate the cheeses and crush the garlic. Combine all ingredients into a processor or bowl to form a sticky dough. Roll the mixture into a sausage shape with baking paper (parchment paper), chill it for 30 minutes, then slice into discs. Bake at 170℃/340°F on a sheet pan or baking sheet (tray) for 15 minutes or until golden brown, and let them cool completely to crisp up.

Serving suggestions and storage

These homemade cheese crackers are perfect with your favourite dips, cheese platters, or just as they are for a quick snack. Store them in an airtight container for up to a week. You can also freeze them before or after baking to extend their shelf life. You can eat them straight from the freezer which is very dangerous because they are so moorish! Or enjoy at room temperature.

Vary this healthy cheese cracker recipe to suit your dietary needs

For a gluten-free version, swap the spelt flour for buckwheat flour. If you need to omit garlic or sesame seeds, you can easily adjust the recipe by leaving them out or substituting with other seeds (I love with chia seeds).

Tip

I grind up a seed mixture and store them in an airtight container in the fridge. I use them in lots of baking and even just over breakfast so I like to pre-prepare them to save time.

This recipe is one of many savoury cracker recipes in my best selling ebook ‘The Well Nourished Lunchbox‘. Click HERE to read the rave reviews and find out more.

This healthy cheese cracker recipe is the most delicious, nourishing savoury snack. Packed with seeds & nourishing ingredients. Easy to make!
Print Recipe
4.70 from 23 votes

Cheese and Seed Crackers

These Cheese & Seed Crackers are a delicious, savoury snack that’s perfect for pairing with dips or enjoying on their own. They’re super easy to make and packed with the goodness of seeds and cheese, making them a wholesome alternative to store-bought crackers.
Prep Time10 minutes
Cook Time15 minutes
Total Time25 minutes
Course: Snack
Servings: 20 crackers

Ingredients

  • 100 g cheddar cheese
  • 30 g parmesan cheese
  • 70 g butter -chilled and cubed
  • 120 g mixed seeds (1 cup) ground (I use 30g each – sunflower, sesame, pumpkin and flax seeds).  See tip below.
  • 60 g wholemeal spelt flour (½ cup)
  • ½ lemon/s -juice
  • 1 clove/s garlic

Optional extras

  • ½ tsp cayenne pepper -this doesn’t contribute any heat in this cracker though is great for the circulation and digestion, so give it  a try.
  • ¼ tsp dried rosemary - or any other herb you enjoy

Instructions

  • Preheat the oven to 170℃/340°F (fan-forced) and line a large biscuit tray with baking paper.
  • Grind the seeds in a food processor. Thermomix 10-15 seconds, speed 8 (make sure you don't over grind them or they will release oils).
  • Grate the cheeses either by hand or in your food processor and crush the garlic. Thermomix 10 seconds, speed 5.
  • Add all of the ingredients into the processor and mix at a high speed until well combined forming a sticky but firm batter. Thermomix 30 seconds, speed 6.
  • Place the mixture onto a sheet of baking paper and roll into a sausage shape approximately 5cm in diameter (about as wide as a regular rice cracker). Place in the fridge for 30 minutes or more, unwrap and then cut into 5mm discs.  Place on the lined baking tray.
  • Bake for 15 minutes or until they begin to brown. Take care not to overcook as they can become a bit bitter.
  • Cool on the tray (they will harden as they cool) then put in an airtight container for up to a week (if they last that long!)

Store

  • You can freeze these either uncooked and cut and bake as needed or once baked in snap lock bags or airtight containers.

Notes

Gluten and grain-free

Substitute the spelt flour with buckwheat flour.

Garlic-free

Omit the garlic.

Sesame-free

Omit the sesame seeds (just replace with a tolerated seed)

No grinder

Substitute for LSA (but now not nut free)
 

Tip

I grind up quantities of seeds and store them in an airtight container in the fridge. I use them in lots of baking and even just over breakfast so I like to pre-prepare them.
 

So you may have guessed that these are a personal favourite. Let me know what you think? Post a comment or rate this recipe below.

 

Anything Goes Super Salad

| Salads

This Anything Goes Super Salad is all about flexibility and ease.The idea of this ‘too easy’ healthy salad is that it can be as simple, or as complicated as you like, depending on what supplies you have and the foods you like. The majority of the bowl should be green and leafy, but any thing goes really.  Try different leaf combinations and the rest of the ingredients are optional. I love the colour in a salad so if possible add a red or orange vegetable (or both!).

I know this is a bit of a no-brainer recipe, but I just want to get you thinking about the endless possibilities when making a salad. Or if you have cooked a meal and can’t be bothered putting together a fancy salad, then just to consider throwing the leaves in a bowl and pouring over a little olive oil and vinegar. Minimal effort, for a lot of health benefits.

So what so good about it?

Packed with a variety of vegetables, leafy greens, and healthy fats, this salad is a great way to boost your daily intake of nutrients. The more colours you add, the better it gets in terms of nutrition. Plus, making your own dressing with good quality oils helps support the absorption of fat-soluble vitamins.

Ingredients

Start with any mixed greens you like—spinach, rocket, kale, or lettuce are great options. From there, get creative with lots of flavours and textures like tomatoes, cucumber, avocado, radishes, or even roasted veggies like sweet potato. Add nuts, seeds, cheese, and protein (chicken, salmon, tuna etc) for a heartier meal, and top with a simple homemade salad dressing made from olive oil and vinegar or lemon juice.

How to make this healthy super salad

Toss your leafy greens into a large bowl, then mix in any of your chosen extras. Whip up the dressing by combining 1 part acid (like vinegar or lemon juice) with 2 parts olive oil, plus a pinch of salt and pepper. Drizzle the dressing over your salad just before serving to keep everything fresh and crisp.

Serving suggestions and how to store

Serve this salad as a side or bulk it up with added protein like grilled chicken, beans, or tofu for a complete meal. Leftovers can be stored in an airtight container in the fridge for up to 2 days. Just keep the dressing separate to avoid sogginess.

Vary this to suit your dietary needs

For a dairy-free option, skip the cheese or swap it for a dairy-free alternative. Go nut-free by omitting the nuts and seeds, or add cooked grains like quinoa or rice for a gluten-free option. You can easily tailor this salad to suit any dietary preference by swapping ingredients based on what works best for you.

Anything goes super salad with a variety of fresh vegetables, greens, and a delicious dressing—healthy and customizable.
Print Recipe
No ratings yet

Anything Goes Super Salad

This Anything Goes Super Salad is all about flexibility and ease. You can make it as simple or as colourful as you like, depending on what you have on hand. With greens as the base, feel free to throw in any veggies, proteins, or toppings to suit your taste. It’s a fantastic way to eat more vegetables and experiment with endless combinations.
Prep Time10 minutes
Total Time15 minutes
Course: Salad
Cuisine: American
Servings: 4

Ingredients

  • mixed green leaves -of any kind! Torn or roughly chopped.  
  • Sometimes, especially when I've done another dish with lots of vegetables, this is it for the salad.  I love fresh greens with a great dressing -see below.  Plus the extra nourishment you derive from your meal is well worth the minimal effort.

Optional extras

  • Optional sprouts (buckwheat, snow pea or any large variety)
  • Optional fresh basil or parsley (shredded, torn or finely chopped)
  • Optional vine ripened tomatoe/s (cherry, grape or small truss) quartered
  • Optional red capsicum/s -finely sliced
  • Optional radish/s -finely sliced
  • Optional avocado/s -diced
  • Optional red or white cabbage -shredded
  • Optional roasted diced sweet potato or pumpkin
  • Optional carrot/s -grated or julienne
  • Optional zucchini/s -raw grated, julienne or roasted
  • Optional fennel -finely sliced
  • Optional cucumber -diced or sliced
  • Optional broccoli or cauliflower -small florets (cooked or raw)
  • Optional peas (snow peas, sugar snaps)
  • Optional red or spring onion -thinly sliced
  • Optional toasted or raw nuts or seeds (almonds, cashews, walnuts, pecans, sunflower, sesame or pumpkin seeds)
  • Optional toasted buckwheat -gives a nice crunch
  • Optional olives
  • Optional semi sun-dried tomatoes
  • Optional feta cheese crumbled or Parmesan cheese (shaved with a peeler) or goat cheese
  • Optional adding any type of protein to this can turn this side salad into a very healthy meal
  • Optional add drained and rinsed chickpeas, canellini beans or any other bean or legume
  • Optional add leftover brown rice or quinoa
  • Optional edible flower petals are a must for me, but I do grow them - they are just too pretty!

Dressing

  • 1 part acids such as red wine vinegar or aged balsamic vinegar or lemon juice or lime juice eg; 2 Tbs
  • 2 parts extra virgin cold pressed olive oil or macadamia nut, avocado or flaxseed oil (eg; 4 Tbs)
  • Sea salt and freshly ground black pepper
  • If using lemon or lime juice you can include the finely grated zest too for added flavour, nutrition and a big immune boost.

Instructions

  • To make the dressing just mix the oil and acid, salt and pepper (and optional zest) and drizzle enough to just cover (but not drown) the ingredients in your salad bowl. This dressing is lovely over steamed vegetables too.

Notes

Make it creamy

Add a teaspoon of dijon mustard (it won't add spice, just a creaminess much like a french dressing)

Try another acid

Why not try another vinegar. I love to experiment with different kinds of vinegar. I love Chardonnay vinegar (in fact I love anything Chardonnay!), raspberry vinegar, apple cider vinegar or any others...limited only by your imagination so experiment.

Time-saving tip

You can always make a few days worth of dressing and keep in the fridge.

For children

Well, salads can be a deal breaker for many children. Before my two accepted salads (a combined 6 years) I continued to make them (because I really love salads) but I just made sure I always included the things they liked in the mix. The salad bowl went on the table most nights. I dished up lots of the bits they liked and a little of bits they didn’t. When they inevitably pushed aside the leaves (mostly), I would firstly ask if they were sure they didn’t want them. Then I’d say great, I need to get stronger or faster or smarter or whatever else they wanted from their little worlds…and then I (or my husband) ate what was left. No nagging, no threatening!

I’d also say that a great dressing can make all the difference. I’ve had children who generally fuss over salads, eat my salads to the shock of their parents. It’s got me a bit of a reputation as the salad guru – but that’s fine with me.

Also make sure they get involved in some small way, even if it means asking them to add something to the salad (that you have maybe already chopped) or perhaps ask them to ‘toss’ the salad. Then remember to thanks and praise them for helping ‘make’ the salad. It is a known fact that kids who contribute to making a meal, will be much more likely to eat it.

Lastly, as I’ve said before, just keep plugging away. Try different combinations and dressings. I also have plenty more great salad recipes to come, so stay tuned.

PS – if you are feeling frustrated about now because your child/children will flatly refuse any form of salad or vegetable, I still have lots of suggestions for the really ‘tough nuts’ to come. I will get there, just take on board any part of this that resonates and work on that.  I love a challenge, I’ve had my fair share of very tricky patients, and I will do whatever I can to help you turn around your fuss pot.

What do you just love in a salad? Share your favourite ingredient or tips for encouraging children to cross over to the “green side!”

One Pan Moroccan Dinner

| Make-ahead Meals, Chicken, Freezable Meals, Slow Cooked

This One Pan Moroccan Dinner is a delicious and hearty dish that brings together tender meat, veggies, and warming spices all in one pot. It’s a fuss-free, set-and-forget recipe that’s perfect for busy nights or when you want a nourishing, comforting meal without much effort.

Health benefits

This healthy Moroccan-inspired meal has everything you need to nourish the family. Protein, especially if on the bone will introduce those bone derived nutrients I posted on here. The spices improve digestion and offer immune support. The vegetables are of course full of fibre, vitamins, minerals and protective Phyto (plant) chemicals.

Ingredients in the One Pan Moroccan Dinner

You’ll need a mix of your favourite meat (or plant-based alternatives), chickpeas, veggies like carrots, celery, and zucchini, plus spices such as cumin, cinnamon, and coriander. The addition of fresh parsley and a squeeze of lemon at the end brightens the dish.

Instructions to make One Pan Moroccan Dinner

Start by sautéing onions and garlic, then brown your chosen meat. Add in the veggies, chickpeas, spices, and tomato passata, and let it slow cook in the oven for 1-3 hours, depending on the meat. Finish with fresh herbs and lemon juice for that zesty hit of flavour.

Serving suggestions and how to store

Serve this Moroccan dish with couscous, rice, or mashed potatoes. It stores well in the fridge for up to three days, and any leftovers can be frozen in an airtight container for easy future meals.

Vary this to suit your dietary needs

For a gluten-free option, pair it with rice or mashed potatoes. Make it vegetarian or vegan by swapping the meat for chickpeas and tofu. You can also omit legumes or garlic as needed, or switch up the veggies based on what you have on hand.

One-pan Moroccan dinner with spiced vegetables, chicken, and a blend of aromatic flavors—easy and delicious.
Print Recipe
4.80 from 5 votes

One pan Moroccan dinner

This delicious, one pan meal is super simple to make and so, so tasty. 
Prep Time15 minutes
Cook Time2 hours
Total Time2 hours 15 minutes
Course: Main Course
Servings: 4

Ingredients

  • 500 g meat of choice -approx. such a whole chicken thighs, chicken legs or diced lamb, lamb shanks or casserole chops (see below for vegetarian)
  • 1 onion/s -roughly chopped
  • 2 clove/s garlic -chopped
  • 425 g can chickpeas -drained and rinsed (or cannellini beans)
  • 2 carrot/s -peeled and roughly diced
  • 2 stick/s celery -chopped
  • 1 zucchini/s -diced (or grated for fussy people)
  • 1 red capsicum/s -diced
  • 75 g peas (½ cup) fresh or frozen
  • 2 tsp ground cumin
  • 1 cinnamon quill
  • 1 tsp ground coriander
  • 1 lemon/s -zest (peel off a few strips with your peeler)
  • chilli flakes -to taste
  • Sea salt and freshly ground black pepper -to taste
  • 680 g tomato passata (puree)

Serve...

  • ¼ bunch/s fresh parsley leaves
  • 1 lemon/s -juice

Optional extras

  • 1 tsp dulse flakes
Metric - US Customary

Instructions

  • Preheat your oven to 150℃/300℉ (fan-forced).
  • Use either an oven proof deep pan (with a lid) or a casserole dish.
  • On a stove top, begin with softening the onion and garlic in a little-refined coconut (tasteless), butter or ghee over a low heat. Push aside and slightly brown the meat of your choice. Take off the heat. Now add the rest of the ingredients. 
  • Mix together roughly, place on the lid and throw in the oven for 1-3 hours (depending upon the cut and size of the meat) or until the meat is tender. Chicken will cook in an hour, lamb will do better with a longer cook time.
  • Finish with the fresh herbs and lime or lemon juice which adds a real freshness to the dish.

Slow Cooker

  • This can certainly cooked in a slow cooker. However, as the speed and temperature varies between the many brands of slow cookers, base the amount of liquid you add and the cook time on a similar style of recipe in the guide book for your specific slow cooker. The general rule of thumb is to halve the liquid and double the cook time, but understanding your own slow cooker is the best guide.

Serve

  • Serve with cous cous or one of the variations below.

Make-ahead

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

Store

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

Grab Bag Formula Method

  • If you've done the **Grab Bag Formula Short Course, this is the method to convert this recipe...
  • Place all your prepared ingredients (except the parsley and lemon juice) into the Grab Bag.
  • Carefully seal your Grab Bag. I close most of the seal then press out as much air as I can then complete the seal. Place the Grab Bag in the freezer.
  • To cook, remove the Grab Bag from the freezer, place on a baking tray and thaw in the fridge overnight.
  • Tip the contents of the Grab Bag into a large oven proof dish (with a tight fitting lid) or Dutch oven. It may still be a bit frozen; that’s okay.
  • Place the lid on the pot, set your oven to 150°C/300°F (fan-forced) and cook for 1½-3½ hours (depending upon the cut and size of the meat) or until the meat is tender. Chicken will cook quicker than the lamb.
  • Taste and adjust the seasoning and spiciness. Lastly finish with the fresh herbs and lemon juice which adds a real freshness to the dish.
  • ** The Grab Bag Formula Short Course is available to purchase for just AU$46 HERE. OR If you are a full-access Well Nourished Family member, the course is included in your membership and you can access in the members portal - HERE.

Notes

Gluten free

Serve with brown rice or mashed potato.

Vegetarian and vegan

Double the chickpeas or and add in 2-300g of diced organic firm tofu. Cook for 1 hour.

Grain-free

Serve on mashed potato or sweet potato.

Legume-free

Leave out the chickpeas.

Garlic-free

Replace the garlic with a teaspoon (extra) of ground cumin and a pinch of chilli flakes. 

Onion-free

replace the onion with a small bulb fennel, diced

Different vegetables

Substitute any of the vegetables. Root vegetables work well. If using broccoli or cauliflower mix through about 10-15 minutes before the end of the cooking time (I really dislike soggy cruciferous).

 

Time saving tip

If you are pushed for time or want to pre-prepare this meal in the morning so you can throw it in the oven later that evening, don't worry about sautéing the onion, garlic, and meat. Just throw all together, cover and refrigerate until you're ready to bake. You will just need to bake it for an extra 10-20 minutes if it's straight out of the fridge, to ensure the meat is cooked. I have even pre-cooked this the day before and just reheated it prior to eating.

Money saving

I find organic chicken drumsticks or drumettes cost the same as conventional free-range thighs. I stock up on these for casseroles as the bone-derived nutrients add so much goodness to a slow cooked casserole.

I welcome your feedback!  Please comment, ask questions or make suggestions of your own below. 

Cauliflower, Broccoli and Lemon Salad

| Vegetarian, Salads

This Cauliflower and Broccoli Salad is a fresh, crunchy, and delicious side dish that’s perfect for any occasion. Packed with nutrient-rich veggies and topped with feta and toasted almonds, it’s easy to throw together and adds a whole lot of flavour and nutrition to any meal. I love this because it is very simple to make, can be pre-prepared for dinner and it’s great for entertaining a large group too.

Health benefits of this easy to prepare salad?

With its combination of antioxidant rich cruciferous vegetables, healthy fats from olive oil, and the option to add fresh herbs, this easy broccoli and cauliflower salad recipe is a great way to include a variety of nourishing ingredients into your day. Almonds contribute health promoting minerals, protein and good fats. The vitamin C rich lemon zest and lemon juice will support a healthy immune system. Another simple ‘super’ food side to compliment your meal.

The dressing, almonds, and feta are often enough to convert fussy children too. It takes boring old vegetables to another level!

Ingredients

You’ll need cauliflower, broccoli, red onion, flaked almonds, and feta cheese. For the dressing, grab a lemon, some extra virgin olive oil, Dijon mustard, sea salt, and freshly ground black pepper. Pour it over just prior to serving. Optional fresh herbs like mint or parsley can add a nice touch. It’s such a great combination of tastes and textures.

Instructions to make Cauliflower, Broccoli and Lemon Salad

Steam the cauliflower and broccoli florets for just a couple of minutes, making sure they stay crunchy. After refreshing them under cold water, toss with red onion, almonds, and crumbled feta in a large bowl or salad platter. Drizzle with a tangy lemon-Dijon dressing just before serving to bring all the flavours together. It has such a short prep time for such a delicious side.

Serving suggestions and how to store

This easy broccoli cauliflower salad recipe pairs wonderfully with grilled meats (like fish, chicken, salmon or lamb) or as a fresh side for any meal. Store leftovers in an airtight container in the fridge, and if you have extra dressing, keep it in a jar to use for another salad.

Vary this to suit your dietary needs

For a dairy-free or vegan option, simply omit the feta. If you’re nut-free, swap the almonds for pumpkin or sunflower seeds, and for an onion-free version, use spring onions or sliced radish instead.

Want more sides and salad inspo?

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.

Cauliflower and broccoli salad with a zesty lemon dressing—fresh, nutritious, and vibrant.
Print Recipe
4.78 from 9 votes

Cauliflower, broccoli and lemon salad

Looking for a quick and easy side dish? This Cauliflower and Broccoli Salad is light, fresh, and full of flavour. With crunchy veggies, toasted almonds, and creamy feta, it’s the perfect addition to any meal and can be ready in minutes!
Prep Time15 minutes
Cook Time15 minutes
Total Time30 minutes
Course: Salad
Servings: 4

Ingredients

  • ½ cauliflower -washed and cut into small florets
  • ½ broccoli -washed and cut into small florets
  • 1 red onion/s -peeled, halved and sliced
  • 40 g flaked almonds (½ cup) toasted
  • 100 g feta cheese (Persian or danish is best)

Dressing

  • 1 lemon/s -zest and juice
  • 60 ml extra virgin olive oil (¼ cup) extra virgin
  • 1 tsp dijon mustard -this makes it creamy, not spicy
  • Sea salt and freshly ground black pepper - to taste

Optional extras

  • ½ bunch/s fresh mint leaves ( lovely with lamb especially)
  • ½ bunch/s fresh parsley leaves -for a green iron boost

Instructions

  • Steam the cauliflower and broccoli until they just start to cook, about 2 minutes over boiling water (they should still be a little crunchy).
  • Remove from the heat and refresh by running under cold water (this stops them from continuing to cook).
  • Drain well and place in a salad bowl.
  • Mix all the ingredients for the dressing together and set aside.
  • Add the almonds, onion and feta and dress just prior to serving.

Store

  • Store in an airtight container in the fridge.
  • If there is any extra dressing, pop it in a jar in the fridge for another salad.

Notes

Dairy-free and vegan

Omit the feta.

Nut-free

Replace the almonds with pumpkin or sunflower seeds.

Onion-free

Replace with spring onion or 5 radish, thinly sliced.
 

Do you want more recipes like this one? Please comment so I know what information or recipes you need to become Well Nourished!

 

Healthy Bolognese (with a few twists)

| Budget Friendly, Make-ahead Meals, Pasta and Noodles, Red Meat, Freezable Meals

While it may seem like reinventing the wheel, I’m excited to share this classic family favourite with a healthy twist. This Healthy Bolognese recipe is incredibly versatile and can be adapted to be vegetarian, gluten-free, or grain-free. It’s perfect for dinner or even breakfast, making it a multi-meal marvel. This simple recipe allows you to make every mouthful count nutritionally and ensures your efforts are rewarded with happy, healthy children.

Why homemade bolognese is a better choice

If you’ve fallen into the habit of using store-bought sauces for your mince, this recipe is for YOU! Making your own bolognese sauce takes only a few minutes and offers a superior taste and nutritional value. Unlike sterile supermarket sauces, which are often loaded with sugar and additives, this homemade version is fresh, delicious and packed with nutrients.

Boosting nutritional value with hidden vegetables

This Bolognese is a fantastic opportunity to add in a variety of healthy vegetables. By grating, finely chopping, or using a food processor, you can incorporate veggies that “disappear” into the sauce, making it perfect for fussy eaters who are averse to vegetables. This ensures that even the pickiest eaters get a nutrition boost without compromising on flavour.

Experimenting with different proteins

To keep things interesting and add variety, try using different types of protein in your Bolognese. Chicken or turkey mince are excellent alternatives to traditional beef or pork and offer their own unique flavours. This variation not only keeps meals exciting but also contributes to a balanced diet. Made with beef mince, this meal has about 35 grams of protein per serve.

The health benefits of herbs and tomatoes

The herbs used in this recipe support a healthy digestive system, adding both flavour and health benefits. Tomatoes are rich in lycopene, a powerful antioxidant that provides protection against various health issues. Incorporating these ingredients into your Bolognese not only enhances taste but also boosts its nutritional profile.

Personal experience with healthy bolognese

This Healthy Bolognese has become a staple in our family meal plan. It’s a hit with the kids, and I love knowing that I’m adding a nutritious, homemade sauce to their pasta. I often experiment with different vegetables and proteins to keep things fresh and exciting. It’s a versatile recipe that adapts well to various dietary needs and preferences. We love it topped with grated cheddar or parmesan cheese.

Why this recipe works

This Healthy Bolognese recipe offers a balance of taste and nutrition. Its versatility allows it to cater to different dietary requirements, while the homemade sauce ensures a healthier alternative to store-bought options. By adding vegetables and varying proteins, you create a meal that is both satisfying and beneficial for your family’s health.

Serving suggestions and how to store

Serve your Healthy Bolognese with pasta and a simple green salad for a complete meal. Bolognese is a great dish to pre-prepare and it also freezes really well. I often freeze leftovers in little glass pyrex containers. If time is an issue, double this recipe and freeze in ready to go batches. Just reheat over low heat and enjoy again!

Vary this to suit your dietary needs

Check out the variations below the main recipe for tips on how to adapt it to your specific dietary needs. For a gluten-free meal, opt for rice or quinoa pasta. If you’re following a grain-free or paleo diet, zucchini ribbons or baked potatoes make a great base. Vegetarians can swap the mince for lentils and mushrooms, and if you’re looking to stretch the dish, adding lentils is a great way to do so! Or take a look at this Mushroom Walnut Bolognese and this incredible, not at all fishy Fish Bolognese.

Healthy bolognese made with lean meat, vegetables, and flavorful herbs—packed with nutrition and flavor.
Print Recipe
4.92 from 12 votes

Healthy Bolognese (with a few twists)

My healthy Spaghetti Bolognese is such a versatile meal - check out my many variations for loads of inspiration for this family favourite. 
Prep Time15 minutes
Cook Time30 minutes
Total Time45 minutes
Course: Main Course
Cuisine: Italian
Servings: 4

Ingredients

  • 1 tbsp extra virgin olive oil - extra virgin
  • 2 onion/s - diced
  • 2 clove/s garlic - finely chopped or crushed
  • 500 g beef mince - or turkey or chicken mince (see below for vegetarian)
  • 2 bay leaf/s
  • 1 tsp dried rosemary - or 2 tablespoons of fresh
  • 1 tbsp dried oregano
  • 1 carrot/s - grated
  • 1 zucchini/s - grated
  • 1 stick/s celery - finely chopped
  • 75 g mushrooms -sliced (or processed if mushroom fussy) (1 cup)
  • 700 g tomato passata (puree) - or you can use 5-6 vine ripened tomatoes, diced on a plate to keep the juice
  • Sea salt and freshly ground black pepper - to taste
  • 1 bunch/s fresh basil leaves - roughly chopped (to serve)
  • 300 g pasta - of your choice (I love rice, quinoa spaghetti)

Optional extras

  • 1 tbsp tomato paste - for a richer tomato flavour if using fresh tomatoes

Serve

  • Salad (to serve)

Instructions

  • In a large pan or a pot with a lid, sauté onions and garlic in a tablespoon of olive oil over a low to medium heat, for a couple of minutes until they start to soften, but not brown.
  • Add the mince (or lentils) and bay leaves, dried rosemary and oregano and cook until it just starts to brown (about 5 minutes) then add the vegetables, tomatoes (and tomato paste if using). Season to taste.
  • Place the lid ajar the pan. Simmer until the sauce starts to thicken, minimum 30 minutes. The longer you can let it simmer, the richer the sauce will become.
  • Turn off the heat and stir in the basil. Serve with al dente spaghetti (or one of the variations below).

Thermomix

  • Chop the carrot, zucchini and celery 10 sec, speed 4. Set aside.
  • Now place the garlic in the bowl. Chop 5 sec, speed 6.
  • Add the onion and chop 5 seconds, speed 4.
  • Add the olive oil and saute 2 mins, 100, speed 1.
  • Add the mince, bay leaves, dried rosemary and oregano and cook 5 mins, 100, reverse speed 1.
  • Add the vegetables, mushrooms and tomato passata and cook 20-30 mins, 100, reverse speed 1 (with the cap in place so it doesn't spit over your bench). Season to taste.
  • Once cooked stir in the basil. Serve with al dente spaghetti (or one of the variations below).

Serve

  • I like to serve this with a simple green salad.

Make-ahead

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

Store

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

Notes

Gluten-free

Use gluten free pasta (I love rice and quinoa spaghetti), or zucchini ribbons.

Grain-free or Paleo

Serve with zucchini ribbons or stuffed in a baked potato.

Vegetarian and vegan

Substitute mince with a can of brown lentils (rinsed and drained) and 200g finely diced mushrooms.

Half vegetarian (plant boost)

Substitute half the mince for brown lentils (rinsed and drained). Adding lentils to leftover sauce is a simple way to make it go further.

Breakfast

Leftover Bolognese is a delicious breakfast. Serve it on whole grain toast or as a side with eggs.

Baked Bolognese

Place any leftovers into a greased dish or bowl. Make an indent in the top and crack an egg or two into the hollow. Top with cheese and pepitas and bake until cooked the way you like it.
 

How do you eat your Bolognese? Can you add any interesting variations? Please comment or ask questions below.

Healthy Grain Salad

| Vegetarian, Salads

This Healthy Grain Salad is one of my favourite go-to recipes. It’s packed with a variety of grains, fresh vegetables, and a zesty dressing, making it both satisfying and nutritious. I often prepare this salad for lunch or as a side dish for dinner, and it’s always a hit with the family.

When entertaining a large group it can be prepared ahead of time, and just assembled at the last minute. It’s the perfect blend of nutty flavours and textures, and I love how versatile it is—great for using up whatever veggies I have on hand.

Health Benefits

This Healthy Grain Salad is packed with nutritious ingredients that offer a range of health benefits. Brown rice and puy lentils provide a solid base of whole grains and legumes, rich in fibre and protein which support digestive health and help keep you feeling full. The addition of pumpkin seeds, flaked almonds, and pine nuts adds healthy fats, which help maintain energy levels. Currants contribute natural sweetness and antioxidants, while capers and fresh herbs like coriander and parsley provide additional vitamins and minerals. The dressing, made with extra virgin olive oil and lemon juice, offers healthy fats and vitamin C, enhancing the salad’s overall nutritional profile. The yoghurt and tahini sauce adds a creamy element with a dose of protein and calcium, making this salad a well-rounded, nourishing meal. This recipe has about 21 grams of protein per serve.

Easy preparation steps

Making this Healthy Grain Salad is simple and straightforward. Start by cooking the grains and let them cool. While the grains are cooking, chop the vegetables and prepare the dressing by whisking together olive oil, lemon juice, Dijon mustard, salt and pepper. Combine the cooled grains, vegetables, and dressing in a large bowl and toss to coat. Let the salad sit for a few minutes to allow the flavours to meld together.

Customising your salad

This recipe is highly customisable, so feel free to mix and match ingredients based on what you have available. You can add protein such as grilled chicken, tofu, chickpeas or goat cheese to make it a complete meal. If you prefer a different dressing, try balsamic vinegar or apple cider vinegar for a tangy twist.

Personal experience with Healthy Grain Salad

I’ve found this salad to be incredibly versatile and satisfying, plus it does us as a side over two meals. My family loves it too, and I often prepare it for gatherings where it always receives compliments. It’s a great way to get a variety of nutrients while enjoying a tasty and satisfying meal.

Tip

If you plan on splitting it between meals, then leave some of the salad undressed and dress prior to serving. Though it’s not the end of the world to store it if it has been dressed – just the nuts and seeds loose a little of their crunch. It still tastes as good though.

Vary this to suit your dietary needs

Check out the variations below the main recipe for tips on how to adapt it to your specific dietary needs. For a dairy-free option, skip the yoghurt tahini sauce or use a dairy-free yoghurt. To make it nut-free, leave out the almonds and pine nuts, and use extra seeds instead. You can also swap out the grains for quinoa or rice if you prefer!

Do you need more side and salad recipes?

For lots more sides and salad inspiration, 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.

Healthy grain salad with quinoa, vegetables, and a tangy dressing—nutritious and filling.
Print Recipe
5 from 4 votes

Healthy Grain Salad

This Healthy Grain Salad is a delicious, filing salad that's great for entertaining and so delicious. 
Prep Time15 minutes
Cook Time30 minutes
Total Time45 minutes
Course: Salad
Servings: 4

Ingredients

  • 180 g brown rice (1 cup)
  • 150 g puy (French) lentils (¾ cup)
  • 1 red onion/s -peeled, halved and sliced
  • 30 g  pumpkin seeds (¼ cup) toasted
  • 25 g flaked almonds (¼ cup) toasted
  • 35 g pine nuts (¼ cup) toasted
  • 45 g currants (½ cup)
  • 3 tbsp capers -drained
  • 1 bunch/s fresh coriander leaves -washed and picked off the stems
  • ½ bunch/s fresh parsley leaves -finely chopped

Dressing

  • 1 lemon/s -juice and zest one
  • 3-4 tbsp extra virgin olive oil -extra virgin
  • Sea salt and freshly ground black pepper -to taste

Yoghurt and tahini sauce

  • 250 g natural, Greek or coconut yoghurt (1 cup)
  • 1 tbsp hulled tahini 
  • 1 tsp sea salt - or to taste

Instructions

  • Cook the rice and lentils (* cooking instructions  here and here or follow the instructions on the packet).
  • Allow to cool and place in a salad bowl. Add the onion, nuts, seeds, currants, capers, coriander and parsley. Toss together until well combined.
  • For the dressing, mix the oil, lemon juice, and zest together well. 
  • For the yoghurt sauce, mix the ingredients together in a small serving bowl or jug.
  • Prior to serving, dress the salad and toss well to coat the grains. 
  • Serve with the yoghurt in a small side dish or jug.

Store

  • Store in an airtight container in the fridge.

Notes

More vegetables

Feel free to add extra vegetables such as grated carrot, slices of radish or cherry tomatoes would work well.

Dairy-free and vegan

Serve with hummus or sub the yoghurt for coconut yoghurt.

Grain-free

Substitute the rice with quinoa. I do this version often though I think the brown rice adds a nice crunchy texture.

Onion-free

Replace the onion with 5 sliced radish.

Legume-free

Substitute the lentils with quinoa.

Nut-free

Replace the pine nuts and almonds with sunflower and sesame seeds.

Make a meal of it

  • Add slices of lamb (I often make this when I have a little lamb left over from a roast, but not quite enough for a whole meal).
  • Also, add crumbled feta and mint leaves for a delicious Greek-inspired meal.
  • Add a fillet of grilled or barbecued salmon smeared with horseradish cream.  The capers in the salad work really well with fish. Throw in a few dill leaves.
  • Add grilled chicken and slices of apple for a fresh, uplifting salad.

Make it go further

Add mixed leaves to the salad (spinach, rocket or lettuce) and a little more dressing.
*Rice and lentil cooking instructions  here and here
 
 

Give it a go, you won't be disappointed. Did you put your own spin on it? Share how you served it by adding a comment below.

Coconut Berry Ice

| Drinks & Smoothies

This Coconut Berry Smoothie is one of my favourite icy treats during the warmer months. It combines the creamy richness of coconut with the sweet, tart flavour of berries, creating a deliciously refreshing smoothie or dessert that’s both healthy and satisfying.

Health Benefits of Coconut Berry Ice

This Coconut Berry Ice is more than just a tasty drink, it’s packed with health benefits. Coconut milk provides a rich source of healthy fats and essential nutrients, including potassium and magnesium. Berries are loaded with antioxidants, vitamins, and fibre, which support overall health and aid in digestion. The combination of these ingredients makes this treat a guilt-free way to satisfy your sweet tooth while boosting your nutrition.

Choosing the best ingredients

For the best results, use full-fat coconut milk for a creamy texture and richer flavour. Fresh or frozen berries (like raspberry, blueberry, strawberries or mixed berries) work well in this recipe, just make sure they’re ripe for the best taste. If you prefer a sweeter treat, you can add the sweetener of your choice like honey or maple syrup, but I often find that the natural sweetness of the berries is sufficient.

How to make Coconut Berry Ice

Making Coconut Berry Ice is simple and quick. Start by blending coconut milk and berries in a high speed blender until smooth. For added texture and goodness, you can mix in some chopped nuts or shredded coconut. Any leftovers can be placed into ice cube trays or silicone molds and freeze until solid. If you’re using ice cube trays, simply pop out the cubes and blend them again for a soft-serve texture.

Customising your coconut berry smoothie

Feel free to get creative with your coconut berry smoothie by experimenting with different fruit combinations or adding extras like chia seeds or a splash of vanilla extract. You can also layer the berry mixture with a coconut layer for a visually appealing and delicious twist.

Serving Suggestions

This Coconut Berry Ice is perfect on its own or top it with muesli or granola to make a delicious smoothie bowl. You can also serve it as a refreshing snack or dessert for kids and adults alike. Pour leftovers into popsicle moulds and store in the freezer.

Personal Experience with Coconut Berry Ice

This recipe holds a special place in my heart. Making it with my kids has become a cherished summer tradition. We love experimenting with different berries and flavours, and it’s always a hit at family gatherings. Not only is it a healthier alternative to store-bought ice creams, but it also brings a touch of homemade goodness to our summer days.

Vary this to suit your dietary needs

Check out the variations below the main recipe for tips on how to adapt it to your specific dietary needs. For a dairy-free or vegan option, swap the yoghurt for coconut yoghurt. If you’re nut-free, use ground linseed or chia seeds instead of almond meal. For a coconut-free version, replace the coconut water with your favourite nut milk. And if you’re looking to up the protein, add a scoop of your preferred whole foods protein powder.

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

Coco Berry Ice - This antioxidant loaded, rehydrating coconut berry smoothie makes a delicious breakfast or snack. Great to set you up for a really active day or for sporty kids.
Print Recipe
5 from 1 vote

Coconut Berry Ice

This refreshing Coconut Berry Ice is the perfect, healthy treat for hot days! With just a few simple ingredients like coconut water, berries, and a touch of vanilla, you can whip up this icy snack in no time. It’s a great way to satisfy sweet cravings while staying nourished.
Prep Time5 minutes
Total Time5 minutes
Course: Drinks
Servings: 2

Ingredients

  • 350 ml coconut water
  • 100 g berries (1 cup) fresh or frozen
  • 1-2 tbsp LSA -or almond meal
  • 1 tsp vanilla -powder, extract or essence

Optional extras

  • 2 tbsp natural, Greek or coconut yoghurt
  • 1 banana/s

Make a meal of it

Instructions

  • Throw it all into a blender or food processor and process at the highest speed until smooth.
  • If your berries are not frozen, add a little ice also.

Store

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

Notes

Dairy-free and vegan

Replace the yoghurt with coconut yoghurt.

Nut-free

Use ground linseed or chia seeds instead.

Coconut-free

Replace the coconut water with nut milk.

Gluten-free

Omit the muesli or use a gluten-free muesli.

Add Protein

I often add a scoop of wholefoods protein powder. GoodnessMe have a fabulous selection of clean protein powders, you can take a look HERE.
 

I'd love to hear how you enjoy this refreshing smoothie. Post a comment or question below. 

Asian Immune Broth

| Soups

This Asian Immune-Boosting Soup is one of my go-to remedies whenever I feel a cold or flu coming on. It’s packed with nutrient-rich ingredients that not only taste amazing but also have powerful healing properties. The flavours are inspired by my love of Asian cuisine, which is known for its balance of taste and health benefits. I especially love that it’s so quick and easy to prepare—ideal for when you’re feeling under the weather.

Health Benefits of Immune-Boosting Broth

This immune boosting soup is a powerhouse of immune-boosting ingredients. Garlic, ginger, and turmeric are known for their anti-inflammatory and antioxidant properties, helping to fight off infections and reduce inflammation. The shiitake mushrooms add an earthy flavour while providing beta-glucans, which support the immune system. If you can find fresh shiitake mushrooms, they are preferable, but dried ones work well too—just rehydrate them in warm water before adding them to the broth. The addition of a home made bone broth enhances the nutrient content, offering collagen and amino acids that aid in gut health and overall wellness. One cup of homemade bone broth has about 10 grams protein. 

Ingredients

To make this immune-boosting broth, you’ll need homemade chicken broth or stock shiitake mushrooms, fresh ginger, garlic, and a splash of fish sauce for depth. Optional extras like lemongrass, chilli, and fresh herbs will add even more flavour and benefits.

Instructions to make this immune-boosting broth

Simply simmer your broth or stock, shiitake mushrooms, ginger, garlic cloves, lemongrass, and turmeric in a small pot for 10-15 minutes. Once done, stir in fish sauce and lime juice to taste. Serve it as is or strain off the solids—totally up to you! Fresh herbs and chilli are great for an added kick.

Serving suggestions and how to store

Enjoy this broth on its own or transform it into a hearty meal by adding chicken, noodles, or veggies. Store leftovers in an airtight container in the fridge for up to a week, or freeze for later.

Customising your immune boosting soup

One of the great things about this recipe is how easy it is to customise. You can add other vegetables like bok choy, spinach, or kale to increase the nutrient density. For added protein, throw in some tofu or a poached egg. You can also adjust the seasoning with tamari or soy sauce, and a squeeze of fresh lime juice adds a refreshing tang.

Check out the variations below the main recipe for tips on how to adapt it to your specific dietary needs.

Personal experience with this broth

Whenever I make this broth, I feel an almost immediate sense of relief—it’s like a warm, comforting hug from the inside out. It’s my go-to when my family is feeling run down or need a boost, and I truly believe in its ability to support the body’s natural healing processes. My kids have also grown to love it, especially when I add some noodles to make it more like a soup.

Why this broth works

The combination of these powerful, healing ingredients makes this broth a true immune booster. It’s a simple, natural way to support your health, especially during the colder months or when you’re feeling a bit under the weather.

Asian immune-boosting broth with ginger, garlic, and vegetables—packed with nourishing flavors.
Print Recipe
5 from 5 votes

Asian Immune Broth

This Asian Immune Broth is a nourishing, warming soup that’s packed with immune-boosting ingredients like shiitake mushrooms, ginger, and garlic. Whether you’re fighting off a cold or just want a cozy, nutrient-rich meal, this broth has got you covered.
Prep Time5 minutes
Cook Time15 minutes
Total Time20 minutes
Course: Soup
Cuisine: Asian
Servings: 4 small cups

Ingredients

  • 750 ml  chicken broth or stock (3 cups) - preferably homemade
  • 10 shiitake mushrooms -sliced (use fresh if available to you, otherwise use dried which are available in the Asian section of most supermarkets)
  • 1 tsp ginger root -finely grated
  • 2 clove/s garlic -peeled and sliced
  • 1 tbsp fish sauce (or sea salt to taste)
  • ½ lime/s -juice

Optional extras

  • 2 stick/s lemongrass -no need to extract the heart, just chop it up roughly
  • 1 red chilli/s (optional)
  • ¼ bunch/s fresh Asian herbs -coriander, Thai basil, mint or Vietnamese mint leaves (added at the end to serve)
  • 1 tsp ground turmeric (or 3-4 slices of fresh root added with the ginger)
  • 4 stem/s kale -chopped (added at the very end)
  • Any veggies you like really can be included in the mix

Instructions

  • In a small saucepan place your stock (if it's frozen gently heat it gently to defrost), shitake mushrooms, ginger root, garlic and lemon grass and turmeric (if using) and simmer for 10-15 minutes.
  • Remove from the heat and add the fish sauce and lime juice and taste, (you can add more of either or both if you feel it needs more salt or acidity).
  • You can strain off the solids, or I personally just pour them into the bowl or cup to serve as they sink to the bottom anyway. We actually enjoy eating them, hunks of ginger and all.
  • Add the fresh herbs and chili if you like. Enjoy and feel the benefit!

Store

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

Notes

Make it into a meal

Add chicken, more vegetables, noodles or rice to make this into a hearty meal. We love it with red rice noodles and poached eggs for breakfast.

Vegan

Use sea salt instead of fish sauce. Choose a vegetable broth. You can add shredded tofu and vegetables to make a meal of it. 

Seafood-free

Use sea salt instead of fish sauce.

Garlic-free

Simply omit the garlic (there is enough flavour to replace it already).
 

This is delicious, don't you think? Post a comment below with your thoughts.

Download your FREE Immune Health Plan ebook – A practical guide filled with simple tips to help support your immune system so you and your family stay fighting fit this winter.

Bone Broth for the Soul

| Digestion & Intolerance, Food as medicine, Soups, Staples

Bone broth is more than just a comforting tonic—it’s a nourishing tradition that has been cherished for generations. I grew up with my nan’s amazing bone broth recipe, and to this day, it remains a staple in my kitchen, particularly during the cooler months. There’s something incredibly soothing about a warm bowl of bone broth that not only satisfies the soul but also offers a wealth of health benefits (especially for the immune system and for gut health).

I believe it is the king of nourishment, nutrition, healing and repair and, it takes only a couple of minutes to prepare!

A powerful remedy

The use of  bone broths to heal and nourish is steeped in history – chicken broth or ‘Jewish penicillin’ was considered a powerful remedy to fight a respiratory infection. This is due to many factors including the presence of the powerful immune boosting fat palmitoleic acid, found in the fat of the chicken. In Chinese medicine, bone broth is considered a potent digestive and blood tonic. I could write pages on the health benefits of bone broth, it is really THAT good. Here, I’m going to focus on chicken broth though the many healing benefits are common to all meat-based stocks.

Sadly, with the advent of processed ‘stocks’ and stock cubes, bone broths have all but disappeared off the menu in most family homes. Unfortunately, these processed varieties yield none of the nourishment or healing qualities of the real thing. It’s time to pull out your biggest pot and start simmering!

The Health Benefits of this homemade Bone Broth recipe

Well getting back to digestion, bone broth is not only a very rich source of many bio-available minerals (especially calcium and trace minerals), but it also contains other nutrients which repair the gut, further assisting digestion and all of the other important roles the gut plays.

Bone Broth is a concentrated source of gelatin which is essential for repairing the gut wall. If you suffer from any digestive complaints, food sensitivities, allergies, mood disorder or suffer from an autoimmune condition – then you need to consume bone broths regularly. Gelatin is what makes the broth wobbly or congealed. The gelatinous consistency of your broth (when cold), lets you know you have succeeded in extracting as much of the good stuff as possible!

Bone broth also provides your body with a group of protein rich collagens known to reduce inflammation and maintain and promote joint function and repair. You would have heard of glucosamine and chondroitin perhaps, which are two of the many collagens found in bone broth. These collagens are not only plentiful in bone broth, but they are delivered in a form that your body is able to absorb and benefit from directly. It’s much more beneficial and allot cheaper than supplementation. One cup of homemade bone broth has about 10 grams of protein. 

In a last ditch attempt to get you consuming bone broths, I am going to appeal to your sense of vanity!  It is not only the joints that love and need collagen but the hair, skin and nails. Seeking everlasting youth? Then this may just be your answer.

As well as collagen and gelatin, bone broth contains the amino acid glycine. Your liver is reliant on the availability of glycine to break down toxins. Drinking bone broth is not only incredibly nourishing, healing and repairing but also detoxifying to your body.

Forget super foods from some far away place, bone broths tick all the boxes and at a fraction of the price. For a real immune boost, see my recipe for my Asian Immune Boosting Broth.

Choosing the Right Ingredients

You’ll need organic chicken carcasses, wings, feet, or necks, along with vegetables like carrots, celery, onion, and garlic. Apple cider vinegar is the key to extracting the gelatin and minerals like magnesium and calcium from the bones, while optional extras like dulse flakes, black peppercorns and herb stems add even more goodness.

The best part about making a batch of bone broth is that it’s all the cheap cuts of the chicken, that give the best result. But just one word of warning. Use only the very best quality produce. You don’t want to extract a heap of toxins from the bone, its counter productive. You may pay extra for organic varieties, but the cheap bits (feet, wings, necks) really aren’t expensive at all. Investigate sourcing organic offcuts at your local butcher, I think you’ll be surprised how affordable they are.

Cooking Tips for a Rich, Delicious Broth

Pop all your ingredients into a large pot, fill with water, and bring to a boil. Once boiling, reduce the heat and let it simmer with a lid on very gently for 12 to 24 hours to extract all the nutrients. If the liquid is reducing (the water level goes down more than an inch) it is probably simmering too high. It should only just be bubbling ever so slightly so make sure it’s on a very low heat. After simmering, strain out the solids, season to taste, and store for future use.

To make a truly rich and nourishing bone broth, it’s important to simmer the bones slowly over a long period—typically 12-24 hours for chicken, turkey or fish bones (the longer the better). If you are making broth with lamb or beef bones, simmer for 24-48 hours to make a delicious beef broth or lamb broth. This slow cooking process extracts the maximum amount of nutrients from the bones. Adding a splash of apple cider vinegar helps to draw out the minerals from the bones, enhancing the broth’s nutritional value.

It is also possible to cook bone broth in a slow cooker, pressure cooker or instant pot, you’ll just need a large enough pot to accomodate all the bones. 

If your broth is not wobbly once chilled, it’s still very beneficial. But perhaps next time increase the bone to water ratio (so add more bone) and ensure lots of gristly bits are included (I find feet and necks and wings are the best bones to make really wobbly, gelatinous broth).

Once chilled a layer of fat will form on top of the broth. It’s usually minimal for chicken broth so I just mix it through on using it. The lamb and beef bone broth has much more fat so I usually skim it off into another jar and use the fat to roast veggies. 

Bone Broth Variations

Feel free to customise your bone broth by adding different herbs and vegetables. I often throw in a couple of carrots, celery sticks, and a bay leaf or two, but you can experiment with garlic, onions, parsley, and even a bit of ginger for added flavour and health benefits. I personally don’t add lots of strong flavours to my broth like ginger in case I want to use it in say an Italian flavoured meal. 

Storing and Using Bone Broth

Bone broth can be stored in the fridge for up to a week or frozen for longer periods. I love having a stash of bone broth on hand for soups, stews, or just sipping on its own. It’s also a wonderful base for cooking grains or making sauces. I freeze it in recycled glass jars and also ice cube trays for recipes where only a small amount is required.

Personal Experience with Bone Broth

I’ve found that drinking bone broth regularly (or including it in my recipes) has made a noticeable difference in my overall well-being. Not only do I feel more energised, but my skin, hair, and nails have also benefited from the collagen-rich broth. It’s my go-to when anyone in the family feels run down or needs an extra boost of nourishment.

My simple routine to make chicken bone broth

There are many ways to make chicken bone broth but this is the way I find easiest and one I can incorporate into my routine:

  • Firstly, I buy a big organic chicken to roast for dinner. I bake up a storm and when I remove it from the oven, I collect any juices from the cavity (into a large bowl).
  • Then once the flesh has been served up in a delicious meal, I take the stripped carcass and even all the bones left over on the plates (it doesn’t matter if they are chewed up, they are going to be boiled) and throw them into the bowl with the reserved juices.
  • I put it in the fridge overnight and the next morning, place them in a big pot with a couple of kilograms of other cheap cuts – think all the gross bits like necks, legs, chicken feet, wings or more carcasses, vegetables, vinegar and simmer all day and night (I personally aim for 24 hours of cooking).
  • If I don’t have time to make broth within a day or so, I freeze the cooked bones until I do have the time. I also often freeze the offcuts of vegetables like kale, broccoli and cauliflower stems, or any vegetable that has almost seen better days to throw into my next broth -waste not want not. FYI I throw it all in from frozen (it just takes longer to reach a boil).
  • Then simply strain the liquid through a fine-mesh strainer and place in recycled mason jars or ice cube trays and store in the fridge or freezer. 

Making broth is not a pretty process, but it couldn’t be simpler (it literally takes me two minutes to get the vegetables chopped up and on the stove with the carcasses). I usually get this going as soon as I wake up so I can keep an eye on it until it starts to boil. Once I’m happy it’s simmering gently, I can forget it until dinner time. Like many of my other recipes, there are no rules and you can’t possibly stuff this one up.

Ways to enjoy bone broth

There are so many ways to include bone broth in your meals besides making soups. Add to any casseroles, sauces, bolognese, curries and braises. You can also replace water with bone broth when cooking grains like rice, quinoa, or farro. This infuses them with additional flavour and nutrients. Check out THIS POST for more ideas and recipe links to incorporate broth into your life.

Bone broth
Print Recipe
4.41 from 10 votes

Bone Broth

A delicious, versatile and necessary part of any healthy household. This Healthy Bone Broth recipe is a simple and nourishing way to make the most of leftover chicken bones and vegetable scraps. It's packed with nutrients and can be used as a base for soups, casseroles, or enjoyed on its own as a warm, healing tonic.
Prep Time10 minutes
Cook Time12 hours
Total Time12 hours 10 minutes
Course: Soup
Servings: 4 litres

Ingredients

  • 2 organic chicken carcass -leftover from a roast or you can buy them raw
  • 700 g organic wings, feet, necks or legs -approx. (any gristly, boney bits)
  • 2 carrot/s (large) roughly chopped (no need to be delicate, just big hunks will do)
  • 2 stick/s celery -roughly chopped (I often use the tops with the leaves stripped to reduce waste)
  • 1 stem from the base of the broccoli and/or cauliflower, -roughly chopped (again to reduce waste, plus there is lots of goodness in the stem)
  • 1 onion/s -peeled and quartered (omit if you are onion-free)
  • 3 clove/s garlic -unpeeled and halved (omit if you are garlic-free)
  • 1 tbsp apple cider vinegar -helps to extract the gelatin and minerals from the bone

Optional extras

  • 1 tbsp dulse flakes -for extra minerals
  • Any herbs extra vegetables -things like the stems of herbs or vegetables or any scraps can be thrown in. I keep the leaves of herbs for salads and garnishes and use the stems I would otherwise throw away in stocks. I also pick the leaves from my vegetable patch that are half eaten by caterpillars to add to the stock.

Instructions

  • Put all of the above into a big pot and add enough water to fill the pot. Bring to the boil, then cover and reduce the heat to a very low temperature so that the water is very, very gently simmering.
  • Simmer for 12-24 hours, with the lid on. The longer the better as more of the good stuff is extracted with time (I personally aim for 24 hours). If a bit of scum develops, just skim it off. I find with organic chicken this is minimal.
  • You may also need to add a little extra water to top the pot up once it's been cooking for a while.
  • Let it cool at room temperature, then strain off the solids. If there are any meaty bits you can pick them off and use them for lunch or dinner. 
  • Season according to taste. I find a good amount of sea salt really transforms the flavour of broth. 

Store

  • I fill different sized jars, glass pyrex containers and even ice cube trays with the broth and use for soups, casseroles, risotto or any other dishes needing stock. You can also freeze into silicon muffin trays for ¼ or ½ cup measures. The stock will keep in the fridge for up to a week, or can be frozen for up to 3 months.

Notes

Let food be thy medicine

Suffering from a digestive disorder, feeling run down or just plain down? Need nourishing? Then warm up a small cup of this wonderful tonic daily and attest to its amazing healing power. Healthy gut...healthy body and mind!
 
 

Do you love bone broth or do you have a question about this post? Then post me a comment below, I'd love to hear from you.

 

Breakfast Parfait

| Breakfast, After School Snacks

Kickstart your morning with this delicious healthy Breakfast Parfait recipe, a perfect blend of taste and nutrition that fuels your day with energy and vitality. It is said we eat first with our eyes – well if this is the case then this nutritious pretty Breakfast Parfait satisfies from the get go. Think layers of colour and flavour with nourishing whole grains and nutty protein.

Its all in the presentation

My kids sometimes complain about muesli and plain yoghurt for breakfast, but just love it when I serve this easy breakfast parfait. Go figure – the same thing just presented a little differently! They also love this as a healthy after school snack, waiting in the cup holder in the car.

Health Benefits of Breakfast Parfait

This Healthy Breakfast Parfait recipe is more than just a treat for your taste buds—it’s a powerhouse of health benefits. Layered with creamy yogurt, this parfait is packed with probiotics that support a healthy digestive system. Probiotic foods are essential for maintaining gut health, supporting your immune system, and improving overall well-being.

Fresh, seasonal fruits add a burst of natural sweetness and are loaded with antioxidants. These vital nutrients help protect your body against oxidative stress, strengthen your immune system, and promote healthy skin.

The crunchy granola (or muesli) not only adds texture but is also rich in protein and dietary fibre, aiding digestion and keeping you feeling full longer. This makes it an ideal choice for those busy mornings when you need sustained energy throughout the day. Make sure you use one of my home made muesli or granola because so many store-bought muesli and granola are often loaded with unhealthy vegetable oils and excessive sugar, used to enhance flavour and shelf life but reducing nutritional value. Vegetable oils can be inflammatory, while high sugar content leads to energy crashes and cravings. Making homemade versions lets you control the ingredients and avoid these hidden culprits.

Ingredients in this Breakfast Parfait

You’ll need homemade toasted muesli, full-fat natural yoghurt (or Greek yogurt), mixed berries (strawberries, raspberries or blueberries), and flaked almonds. Sweeten things up with a drizzle of honey or maple syrup if you like, and feel free to add extras like passionfruit or cinnamon for extra flavour. A dollop of peanut butter or nut butter is always delicious too.

How to make this Breakfast Parfait

Layer yoghurt, muesli, and fruit in tumbler glasses or mason jars (or a glass bowl), starting with yoghurt and alternating between the ingredients. Finish with a dollop of yoghurt on top and a sprinkle of toasted almonds and fresh fruit or stewed fruit for that perfect final touch.

Serving suggestions and how to store

Serve your parfait straight away for the best texture. If you want to prep ahead, store the components separately and assemble when ready to enjoy. The muesli will retain its crunch, and the yoghurt will keep its freshness.

Customise Your Parfait for Optimal Nutrition

One of the best things about this Breakfast Parfait is its versatility. You can easily customise it with your favourite fruits, nuts, and seeds to suit your taste and nutritional needs.

Start your day on a nutritious and delicious note with this easy-to-make, health-boosting Breakfast Parfait.

Tip

I don’t defrost the berries – I just throw them in which gives an icy consistency that my kids love.  They often play ‘whip it up’ where they stir it like crazy to make their own version of ice-cream.

Vary this to suit your dietary needs

Check out the variations below the main recipe for tips on how to adapt it to your specific dietary needs. For a dairy-free or vegan option, swap the yoghurt for coconut or cashew cream. Make it nut-free by using a seed-based muesli and toasted seeds or coconut on top. Stick to low-fructose ingredients by sweetening with rice malt syrup and using berries. You can also go gluten-free with a GF muesli mix or grain-free with buckwheat groats, nuts, and seeds.

Breakfast parfait with layers of yogurt, granola, and fresh fruit—healthy and delicious.
Print Recipe
5 from 1 vote

Breakfast parfait

This Breakfast Parfait is a delicious, quick, and nutritious way to kickstart your morning. With layers of creamy yoghurt, crunchy homemade muesli, and a burst of fresh berries, it's the perfect balance of texture and flavour.
Prep Time5 minutes
Total Time5 minutes
Course: Breakfast
Servings: 4

Ingredients

  • 2 cup/s homemade toasted muesli
  • 250 g natural, Greek or coconut yoghurt
  • 1 cup/s mixed berries (frozen is fine or stewed fruit like rhubarb and apple)
  • ¼ cup/s flaked almonds -toasted

Optional extras

  • 2 tbsp rice malt syrup, honey or maple syrup
  • 1 tsp ground cinnamon
  • 2 passionfruit/s -flesh

Instructions

  • Layer each ingredient into four tumbler glasses or glass jars, starting with a few spoonfuls of yoghurt, and alternating layers of muesli and fruit and finishing with the yoghurt.    
  • Top with toasted almonds, berries or optional extras.
  • Serve immediately.

Notes

Dairy-free and vegan

Replace the yoghurt with coconut cream or cashew nut cream.

Nut-free

Use a seed based muesli and top with toasted seeds or toasted coconut.

Low-fructose

Use mixed berries and muesli sweetened with rice malt syrup.

Gluten-free

Use a gluten free muesli mix.

Grain-free

Replace the muesli with buckwheat groats, mixed nuts, seeds and coconut flakes.
 
 

I love to receive your comments. Post one below.

Nourishing Toasted Muesli

| Breakfast

I am yet to find a nutritious, healthy muesli (or breakfast cereal) that doesn’t cost the earth, and meets my approval…though I admit, I’m fairly hard to please here! So I make a batch of my own healthy homemade muesli every month or so. It’s so very quick and simple to make and you can play around to suit your taste and pantry stores.

Why you need to avoid store bought muesli or granola

Many store-bought muesli and granola options are packed with unhealthy vegetable oils and excessive amounts of sugar. These ingredients are often used to enhance flavour and shelf life but can significantly detract from the nutritional value of these supposedly healthy breakfast choices. Vegetable oils, commonly used in processing, can be inflammatory and are linked to various health issues. Meanwhile, the high sugar content not only adds empty calories but can also lead to energy crashes and cravings later in the day. This homemade muesli recipe allows you to control the quality of ingredients and avoid these hidden culprits.

Health benefits

A healthy homemade muesli is a very sustaining, truly nourishing start to the day…and we all know how important breakfast is, especially for children! Oats are a high fibre, very nutritious grain, boasting an impressive mineral profile. In herbal medicine, oats are restorative to the nervous system. I don’t know about you, but I’m up for any extra nervous system support! The addition of nuts and seeds adds protein, essential fats, and more nutrition. The coconut contributes immune boosting fatty acids and the cinnamon stabilises blood sugar levels. All in all – you’ll feel great and survive until lunch time without the need to reach for that mid-morning snack.

What you need to make nourishing toasted muesli

To make this healthy muesli, you’ll need rolled oats, shredded coconut (or coconut flakes), sesame seeds, pumpkin seeds (pepitas), raw almonds, ground cinnamon, macadamia nut oil (or coconut oil), and your choice of sweetener like rice malt syrup or honey. Optional extras include buckwheat groats, dried fruit (like dried apricots, cranberry or sultanas), and additional nuts like walnuts or macadamias (or even chia seeds).

How to make this healthy homemade muesli

To make this nourishing toasted muesli, mix all the dry ingredients together in a large baking tray, heat the oil and sweetener in a pot, and drizzle the liquid over the dry mix. Stir well to combine, spread it in a thin layer evenly, and bake in the oven, stirring every 10 minutes until golden brown and toasted to your liking.

This healthy homemade muesli recipe is very versatile

I don’t think I’ve ever made two batches of Muesli (or granola) the same as I tend to improvise with this recipe. I personally just throw in a selection of grains (oats, buckwheat groats, rolled millet or rice flakes), nuts (pecans, almonds, hazelnuts, pistachios etc) seeds (pumpkin, sunflower, sesame, chia, hemp seeds etc), coconut (flaked or shredded) spices (like cinnamon, cardamom, nutmeg, ginger etc) for the dry portion. I think it’s best to just use up whatever I have in the pantry because who has time to head to the shops for a missing ingredient? You can’t go wrong and each batch will be different – keeping it interesting each time you make it.

Serving suggestions and how to store

Serve this toasted muesli in a bowl with natural yoghurt, a splash of milk, and some fresh fruit like bananas, berries or passionfruit. Store in an airtight container in a cool pantry or fridge once cooled, and it will keep fresh for weeks.

Vary this to suit your dietary needs

Check out the variations below the main recipe for tips on how to adapt it to your specific dietary needs. For a low-fructose version, stick with rice malt syrup and skip the dried fruit. If you’re nut-free or allergic to certain nuts, swap the almonds for another nut (like cashews, pecans or walnuts) or any seeds and extra grains. Gluten-free? Use quinoa flakes, millet, and buckwheat. For a dairy-free or vegan option, serve with plant-based milk and use rice malt syrup or maple syrup as the sweetener.

Time saving tip

I always have my muesli baking in the oven whilst I’m preparing dinner. You can even get it started whilst the oven is heating and by the time you’re ready to cook your dinner, the muesli should be done.

It’s a nourishing, fast snack too…

For a fast afternoon tea, put half a cup of natural yoghurt into a cup or jar, top with a few tablespoons of muesli and berries. My kids love this ready for them in the cup holders of the car when I pick them up.

Or make a Bircher Muesli…

To make a fast bircher muesli, simply soak your toasted muesli in water or milk (of your choice) and a tablespoon of natural yogurt overnight. The next morning add more yoghurt and grated apple (or fruit of choice) for a super digestible breakfast.

More breakfast inspiration…

For more beautiful breakfast inspiration, you can browse my ebook “Rise and Shine – A Well Nourished Breakfast”

Toasted muesli with oats, nuts, seeds, and coconut—a healthy, homemade breakfast option.
Print Recipe
4.77 from 13 votes

Nourishing toasted muesli

An easy to make, versatile breakfast, this Toasted Muesli can be customised to suit your taste and dietary requirements. It's a must in any healthy, whole foods pantry.  
Prep Time10 minutes
Cook Time30 minutes
Total Time40 minutes
Course: Breakfast
Servings: 13 cups

Ingredients

  • 1 kg rolled oats (10 cups)
  • 100 g shredded coconut (1 cup)
  • 70 g sesame seeds (½ cup)
  • 140 g pumpkin seeds (1 cup) or sunflower seeds (or a mix)
  • 150 g raw almonds (1 cup) slivered, flaked or chopped raw
  • 1 tbsp ground cinnamon - or cardamon or ginger
  • 120 ml macadamia nut oil (½ cup) - or coconut oil
  • 340 g rice malt syrup or honey 1 cup) add more or less depending on how sweet you like your muesli. Honey is much sweeter than the rice malt too.

Optional extras

  • 100 g buckwheat groats (1 cup approx.) or rolled quinoa, millet flakes or any other grain
  • 150 g favourite nuts (1 cup) I like walnuts, macadamia nuts, hazelnuts
  • 70 g dried fruit (½ cup)

Instructions

  • Preheat the oven to 150℃/ 300℉ (fan-forced).
  • In a large baking tray mix all of the dried ingredients together. You will need at least two oven trays as it's important that it forms a layer no more than 1-2cm deep so it can crisp up.
  • In a small pot place the oil and honey or brown rice syrup, heat gently for a minute or two (do not boil). Drizzle over the dried ingredients.
  • Toss through the mixture to coat as evenly as possible.
  • Place in a preheated oven, stirring every 10 minutes or so until evenly browned or toasted as much as you want it to be (approx. 30-40 minutes).
  • Remove from the oven, cool and if you like you can add:
  • ½ to 1 cup of wheat germ (optional)
  • Sultanas, raisins, currants, craisins, goji berries or any other dried fruit desired  (optional)

Serve

  • Muesli in our house is always served with a good dollop of natural yoghurt, a splash of milk and fresh fruit (preferably passionfruit - yum!) or berries.

Store

  • Once completely cooled store in an airtight container in a cool pantry or the fridge.

Notes

Low-fructose

Sweeten with rice malt syrup and do not add any dried fruit.

Nut-free

Replace the nuts with seeds and extra grains (I really like buckwheat kernels and quinoa flakes). Replace the macadamia oil with coconut oil.

Gluten -free

Use quinoa flakes, millet flakes, and buckwheat kernels and add extra nuts and seeds.

Grain-free

Remove grains and use quinoa flakes and buckwheat kernels and add extra nuts and seeds.

Dairy-free

Serve with coconut or nut milk.

Sesame-free

Replace the sesame seeds with another nut or seed.

Coconut-free

Replace the coconut with another nut or seed.

Vegan

Choose the dairy free option and rice malt or maple syrup as your sweetener.
 
I'd love to hear if  you like this recipe.  Let me know by posting a comment below.
Questions also welcome!

Eggs, Feta, Lemon Oil

| Budget Friendly, 30 Minute Meals, Breakfast

I was planning to start posting next week, but with Mother’s Day approaching I can’t help but share my favourite breakfast with all you wonderful, inspirational mums out there. I am in awe of you all, and I hope you are celebrated as you so deserve this Mother’s Day.

This nourishing Eggs, Lemon, Feta is a simple, healthy, sensational way to serve eggs. I’m sure the kids and your other half will have no trouble whipping it up, it is SO quick and easy to make. If you are over poached, boiled or fried eggs, then this is for you. Also, if you are not confident poaching eggs then give this a try, it’s fail proof.

Personally, I think it doesn’t get any better than these Eggs, Feta, Lemon Oil. My kids love dunking soldiers into the runny yolks (actually, so do I)! I hope you love this eggy delight.

Health benefits

This simple recipe provides a range of health benefits. The free-range or organic eggs offer high-quality protein and essential nutrients such as vitamins D and choline, which support brain health and metabolism. Feta cheese adds a source of calcium and protein while enhancing flavour. Lemon-infused olive oil, like Cobram Estate’s, combines the heart-healthy benefits of extra virgin olive oil with the antioxidant-rich properties of lemon, which can help improve digestion and add a refreshing twist. Serving with toast (optional) can provide additional protein and fibre if you choose whole-grain options. Together, these ingredients create a nutrient-rich and delicious meal that supports overall health.

If served with wholegrain toast, this is about 21-22g protein per serve. 

How to make Eggs, Feta, Lemon Oil

Simply grease a small bowl or ramekin with a bit of lemon oil, crack the large eggs into it, and top with a sprinkle of crumbled feta. Steam the eggs in a water bath or steam oven until cooked to your liking, drizzle with more lemon oil, and serve with your favourite sides, toast or even pita bread.

Serving suggestions and how to store

Serve your eggs with crusty sourdough, or pair them with a side of sautéed greens (like baby spinach or kale), mushrooms, avocado, or tomatoes for extra nourishment. Or simply top with fresh herbs (like dill or parsley) or micro greens. Leftovers can be stored in an airtight container in the fridge for up to two days, though fresh is best for this dish.

Vary this Eggs, Feta, Lemon Oil to suit your dietary needs

For a dairy-free version, skip the feta or use vegan cheese, and if you’re gluten-free, simply serve with gluten-free toast. If you don’t have lemon oil, just mix some lemon zest into extra virgin olive oil, and you’re good to go! Add 10g extra protein by adding 2 rashers of bacon or 50g smoked salmon.

Need more brekkie inspiration?

If you’re after more breakfast inspiration you can’t go past my ebook ‘Rise and Shine – A Well Nourished Breakfast’ – 25 delicious, easy and versatile recipes that each take 5-10 minutes to make – yes, in the real world! Find out more HERE.

Eggs with feta and lemon oil, served with fresh herbs—a flavorful, protein-packed dish.
Print Recipe
4.67 from 3 votes

Eggs, lemon, feta

A delicious and easy to make breakfast - these Eggs, feta, lemon oil are really tasty alternative to poached eggs.
Prep Time5 minutes
Cook Time5 minutes
Total Time10 minutes
Course: Breakfast
Servings: 1

Ingredients

Ingredients per serve-

  • 2 egg/s
  • 30 g feta cheese
  • 1 tsp lemon-infused olive oil -I like Cobram Estate lemon infused EVO at supermarkets everywhere
  • Sea salt and freshly ground black pepper -to taste

Serve

  • 1 slice/s wholegrain sourdough toast (to serve) optional

Instructions

  • Grease a small ceramic or glass bowl (I use a ramekin) with a drizzle of lemon oil, then carefully crack the eggs side by side into it. Top with the crumbled feta and a little seasoning.
  • Put a few centimetres of water in a large deep fry pan (or pot). Place the bowls or ramekins into the water bath. You want the water level about half way up the ramekin (no higher).
  • Put the lid on the pan and place over a high heat to bring the water to the boil. Once the water starts to boil, steam for around 4-5 minutes, or until the eggs are cooked to your liking. They will rattle around a little as they boil. Please keep checking the eggs, especially if you like them a little runny. The cooking time can vary by a minute or two depending upon the size of the eggs and whether they are at room temperature or not.
  • If you have a steam oven, you can simply place them on a tray and steam them in the oven.
  • Remove from the water bath (with a tea towel – you may need to spell this out to your fella if he’s new to the kitchen). Drizzle with the lemon olive oil.

Serve

  • Serve immediately with a piece of crusty sourdough.

Ideas for sides

  • Try one or more of these healthy sides for extra nourishment:
  • Add 10g extra protein by adding 2 rashers of bacon or 50g smoked salmon 
  • Leaves, simply dressed with lemon olive oil and seasoned. I love a little salad with breakfast.
  • Mushrooms, sliced and cooked in a pot over a moderate heat with a clove of crushed garlic, salt and pepper, a few sprigs of fresh thyme leaves (or a tablespoon of dried) and about 20gram of butter or ghee.
  • Sautéed kale or spinach leaves over a low heat, with a clove of crushed garlic and a tablespoon of coconut oil or butter. Season and serve.
  • Sliced avocado with a squeeze of lemon juice and well seasoned.
  • Tomatoes and basil, all chopped up and mixed with a good splash of olive oil, a little drizzle of red wine vinegar and seasoned well.
  • Tomatoes, halved, seasoned and sprinkled with dried oregano then grilled in the frying pan or baked under the grill until brown on top. A slice of cheese on top is also lovely.

Notes

Dairy-free

Forget the feta or use a vegan cheese. You can top with toasted seeds instead if you like too.

Gluten-free

Serve with gluten free bread or toast.

Grain-free

Forget the toast and add a side or two. Or serve with corn tortilla. 

Don’t have lemon oil

Mix a little lemon zest into extra virgin olive oil and drizzle away.

Don’t have feta

Don’t worry, just leave it off. It’s still good.

More protein

Add 10g extra protein by adding 2 rashers of bacon or 50g smoked salmon. So if this is served with one of these sides and a piece of wholegrain toast, it has close to 30g protein. 
 

This is also great for brunch, lunch or a super fast dinner! I'd love to receive your feedback!  Post a comment and let me know what you think of this recipe. 

 

Nourishing Anzac Biscuit

| Healthy Lunchbox, After School Snacks, Baked Sweets

This healthy Anzac Biscuit recipe is a wholesome twist on the Aussie classic, packed with nutrient-dense ingredients that still offer the familiar, comforting taste. They’re easy to make, perfect for snacks or lunchboxes, and a great way to sneak in extra nutrition without compromising on flavour.

Health benefits

This Nourishing Anzac Biscuit recipe combines wholesome ingredients that offer numerous health benefits. The butter provides healthy fats essential for energy and nutrient absorption. Wholemeal spelt flour adds fibre and essential nutrients, supporting digestive health. Desiccated coconut and mixed seeds, such as sunflower, flax, and pumpkin seeds, offer a rich source of healthy fats, protein, and antioxidants. Rolled oats support the nervous system and provide soluble fibre for sustained energy. Ground cinnamon helps regulate blood sugar levels by improving insulin sensitivity and enhancing glucose metabolism. Together, these ingredients create a balanced, nutrient-dense biscuit that satisfies cravings while supporting overall well-being. 

Ingredients

The combination of oats, shredded coconut, butter and your choice of honey, rice malt maple syrup forms the base of these biscuits (instead of refined golden syrup). While additional ingredients like seeds and nuts are included for extra crunch and nourishment. Each ingredient plays a part in making this treat not only tasty but also more nutritious compared to the traditional version.

How to make this healthy Anzac biscuit recipe

Simply mix the dry ingredients in one bowl and the wet ingredients in another. Combine them, roll the dough into small balls, and bake until golden. The biscuits will have a lovely chewy texture with a hint of crunch on the outside, making them the perfect healthy indulgence.

Make sure they’re sweet enough

I recommend that you taste the uncooked batter to see if you think it is sweet enough before baking. If not, add the extra rapadura or brown sugar, dried fruit or even cacao nibs. You want to keep the sugar content as low as possible, but you also want your kids to like them enough to enjoy eating these delicious, nourishing treats.

Time-saving Tip

I use a lot of ground seeds in my baking. One, because my lunchbox treats need to be nut free and secondly because seeds are so amazingly nutritious. For example, pepitas are a rich source of zinc, a mineral that often assists fussy eaters. So instead of supplementing to improve their desire and palate for food, include pepitas where you can. My kids aren’t a fan of their flavour so I grind them. If you plan to use them this way, you can grind a small batch of one or a mixture of seeds to keep in the fridge in an airtight glass container (a jar is good).

Serving suggestions and how to store

Serve these biscuits with a cup of tea or as an on-the-go snack. They’re great in lunchboxes or stored in an airtight container for up to a week. You can also freeze them cooked or freeze the dough and bake fresh batches whenever the craving hits!

This healthy Anzac biscuit recipe is a great postpartum snack

This nourishing Anzac biscuit recipe is especially beneficial for postpartum mums, offering a mix of nutrients that support recovery, energy, and overall well-being. The rolled oats are rich in fibre and slow-releasing carbohydrates, providing sustained energy to help combat postpartum fatigue. Oats are also known to support milk production in breastfeeding mothers. The healthy fats from butter, seeds, and coconut contribute to hormone balance and brain health, which are crucial during the postpartum period. The inclusion of mixed seeds and wholemeal spelt flour adds protein, essential fatty acids, and important minerals like magnesium and zinc, which support tissue repair and immune function. Cinnamon helps regulate blood sugar levels, offering a steady energy supply without sharp spikes. Altogether, these biscuits provide a comforting, nutrient-dense snack that supports the unique needs of new mums. 

Vary this healthy Anzac biscuit recipe to suit 

Check out the variations below the main recipe for tips on how to adapt this oatmeal cookie to your specific dietary needs. To make these gluten-free, simply swap the oats for certified gluten-free oats. For a nut-free version, omit the nuts and replace them with extra seeds. You can also replace butter with coconut oil to make these dairy-free, keeping them suitable for various dietary preferences.

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

Healthy Anzac biscuits made with oats, coconut, and maple syrup—crunchy and nourishing treat.
Print Recipe
4.69 from 48 votes

Nourishing Anzac biscuit

A delicious, quick and super nourishing take on the classic. This is one of the most popular sweet treats here at Well Nourished!
Prep Time15 minutes
Cook Time20 minutes
Total Time35 minutes
Course: Snack
Servings: 15 biscuits

Ingredients

  • 100 g butter
  • 85 g rice malt syrup or honey (¼ cup)
  • 1 tsp bicarbonate of soda
  • 30 g coconut sugar or rapadura (¼ cup) this is optional if you need extra sweetness
  • 60 g wholemeal spelt flour (½ cup) 
  • 50 g desiccated coconut (½ cup)
  • 115 g rolled oats (1¼ cup) see gluten-free below
  • 70 g mixed seeds (½ cup) ground (such as sunflower seeds, flax seeds and pepitas) or use LSA (using LSA means it is no longer nut free) or almond meal
  • 30 g sesame seeds (¼ cup)
  • 1 tsp ground cinnamon

Optional extras

  • 1 tbsp dried fruit
  • 1 tsp dulse flakes
  • 1-2 tsp ground ginger
  • 1 tbsp cacao nibs

Instructions

  • Pre-heat the oven to 180℃/350°F (fan forced) and line a large biscuit tray with baking paper.
  • In a large pot, gently heat the butter and honey or rice syrup until melted (over a low heat). Remove from the heat. Add the bicarbonate of soda and mix very well.  
  • Add the rest of the ingredients to the pot, and mix until well combined. The mixture should feel wet and sticky but presses together. If it feels a bit dry, add a tiny bit of water to bring them together.
  • With wet hands squeeze the mixture into approximately golf sized balls, press between your palms to flatten slightly and place well apart on the baking tray (they spread).
  • Bake until golden (approximately 10-20 minutes).
  • The longer they are baked the crispier they become. So if you like a slightly chewy biscuit remove just as they start to brown. For a crunchy biscuit, leave a little longer. I also find the gluten-free version cooks quicker still.
  • Cool, undisturbed on the tray (they will harden as they cool).

Thermomix Method

  • First, grind your seeds, 10 seconds, speed 8. Set aside.
  • Now melt your butter and syrup/honey, 1 minute, temp. 90, speed 3.
  • Add the bicarb and mix 10 seconds, speed 3.
  • Add the remaining ingredients and mix approx. 20 seconds, reverse, interval speed until combined.
  • Roll and bake as per above method.

Store

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

Notes

Gluten and grain-free

Replace the oats with quinoa flakes (or millet flakes or rice flakes) and spelt flour with buckwheat or a gluten-free flour. You may have to adjust the amounts so that the mixture is sticky and moist but able to be squeezed into balls (with wet hands). Just keep adding more rolled grain and gluten-free flour until it feels right.

Dairy-free

Replace the butter with coconut oil (but they do loose the classic buttery ANZAC flavour). You may need to adjust the oil quantities slightly so the dough holds together. 

Vegan

Choose the dairy-free variation and rice malt syrup as your sweetener.

Coconut-free

Replace the coconut with more ground seeds.

Sesame-free

Replace the sesame seeds with sunflower seeds.

Fructose friendly

Choose rice malt syrup as your sweetener and omit the rapadura.

Make an Anzac slice

Press this mixture firmly into a small slice tin lined with baking paper. Allow to cool fully and chill in the fridge before slicing (to get a crumb free slice).

Chocolate chip Anzacs

If I know I have fussy guests for morning tea, I often press a piece of dark chocolate onto the top of the flattened biscuit dough. This usually gets fuss pots over the line!
 
 

I love to receive feedback - post yours in the comments below. Do you have an ANZAC day family tradition?

"I have made your nourishing Anzacs several times now and my grandmother wants me to write out the recipe for her...she's 87 and has been baking for over seven decades, so I think that's a huge compliment!"  Rachael, QLD