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Rainbow Detox Salad

| Vegetarian, Salads

Chopped salads are a favourite in our households because they are quick and easy to make and most importantly delicious. This Rainbow Detox Salad is packed with colourful veggies and bursting with fresh flavours. It’s a nutrient-dense, raw salad featuring cauliflower, broccoli, and carrot, with a creamy avocado and tahini dressing that ties it all together. Perfect for a light, refreshing meal or a side dish, it’s as beautiful as it is delicious.

This is a salad that often appeals to salad resistant kid and also toddlers because it’s texture is very different to eating the vegetables in their whole form. My daughter actually calls this ‘baby food’ salad because I often gave it to them when they were little (before they loved whole salads like they do now).

Why is it healthy?

The Rainbow Detox Salad is loaded with antioxidants, fibre, and vitamins. Broccoli and cauliflower both belong to the family of vegetables known as brassicas. They possess compounds that support both phases of liver detoxification (including the specific enzyme systems that processes known carcinogens).

Carrot, garlic, avocado, parsley, coriander are antioxidant rich and also support liver detoxification pathways. Pomegranate is a rich source of antioxidants. The fats in the avocado and tahini are anti-inflammatory and help to support the absorption of fat soluble vitamins. And the lime juice (or lemon juice) is rich in vitamin C.

There is 10g fibre, 7g protein per serve. Pair this salad with about 100g chicken, steak or tuna which adds about 25-30g extra protein making this a very nourishing meal.

Ingredients

This salad calls for fresh veggies like cauliflower, broccoli, and carrots, paired with herbs like parsley or coriander (cilantro). The creamy dressing is made from avocado, tahini, garlic, lime, and a touch of honey or rice malt syrup for sweetness. The pomegranate seeds on top add colour and flavour, making it a feast for the senses.

How to make this rainbow detox salad

To prepare, pulse the broccoli, cauliflower, carrot, and parsley in a food processor until finely chopped, being careful not to over-process. Then, blend the dressing ingredients—avocado, tahini, garlic, lime juice, and water—until smooth, adding water gradually for the desired consistency. Toss everything together and sprinkle with pomegranate seeds for a delicious and detoxifying salad.

Serving suggestions and how to store

Serve this rainbow detox salad immediately to enjoy the fresh crunch and vibrant flavours. It pairs wonderfully with grilled fish or chicken for a complete meal. If you have leftovers, store them in an airtight container in the fridge for up to a day, but note that the dressing is best enjoyed fresh.

Vary this rainbow detox salad to suit

You can easily modify this salad to suit your dietary preferences. For a garlic-free version, swap the garlic for grated ginger. If you need a sesame-free option, use almond butter instead of tahini. To make it fructose-friendly, opt for rice malt syrup as your sweetener instead of honey.

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

For lots more plant based recipe 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.

For more delicious, healthy, easy to make salads click HERE.

This Rainbow Detox Salad is an easy to make, super healthy salad that the whole family (even salad resistant kids) will love.
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4 from 1 vote

Rainbow Detox Salad

This Rainbow Detox Salad is one nourishing salad - it truely is food as medicine without compromising on deliciousness. 
Prep Time15 minutes
Total Time15 minutes
Course: Salad
Servings: 2

Ingredients

  • ¼ head/s cauliflower -florets and stems
  • ¼ head/s broccoli -florets and stems
  • 1 carrot/s (large) roughly chopped
  • ¼ bunch/s fresh parsley leaves -or coriander leaves
  • ½ pomegranate -seeds (can sub raisins, craisens or fresh grapes), see method below for tips on removing the seeds from the pomegranate very easily

Dressing

  • 1 clove/s garlic
  • ½  avocado/s -flesh
  • 1 tbsp hulled tahini 
  • ¼ tsp sea salt
  • ground black pepper
  • ½  lime/s -juice (or lemon)
  • 1 tbsp rice malt syrup or honey (optional)
  • 60 ml water (¼ cup approx.)

Instructions

  • If your cauliflower and broccoli are small, use a half a head. If they are large stick with quarter.
  • Place the broccoli, cauliflower, carrot, parsley or coriander in a food processor and pulse until just chopped. Set aside.
  • If using a Thermomix, I use the turbo pulse button in short bursts. Please watch the consistency closely as you go (over-processing can result in a detox juice rather than salad)!
  • You could also chop/grate by hand, obviously a bit more labour intensive.
  • Now make your dressing. Personally, I don't bother to rinse my processor to make the dressing. Mix all of the ingredients (except the water) together until combined (if using a Thermomix 5-10 seconds, speed 4). Now add the water gradually until you get a thick consistency that can be drizzled over the chopped salad.
  • Top with pomegranate seeds. The easiest way to remove the seeds is to cut the fruit in half, holding the cut side facing down in your palm. Bang the skin side of the fruit with a large metal spoon, the seeds should just fall out leaving the white pith behind.
  • Drizzle over the dressing, toss and serve immediately.

Notes

Garlic-free

Replace the garlic with a 2cm piece of ginger root, finely grated.

Sesame-free

Replace the tahini with almond butter or simply omit. 

Fructose-friendly

Choose rice malt as your sweetener. 

 

 

Love to hear if you and your family like this delicious and very nourishing salad? Please post a comment below.

Chocolate Fudge Ice Blocks

| After School Snacks, Ice-blocks

My kids love to make these Chocolate Fudge Ice Blocks in the summer and I love that they are enjoying a ‘healthy’ and nourishing treat. We’ve made lots of simple chocolate based ice blocks over the years but the ones with avocado have always been favourites. I think because it adds a fudge-like texture, and of course I’m not complaining, it’s a welcome inclusions as far as I’m concerned.

Health Benefits

Not only do these homemade fudge pops have the creamiest texture, they’re also a healthier alternative to store-bought versions (which non only are often loaded with nasty ingredients like high fructose corn syrup). Avocado is full of filling, healthy fats, while cacao powder adds a boost of antioxidants. Full-fat coconut milk provides a immune support plus a creamy texture without dairy, and you can choose your favourite natural sweetener like honey, rice malt syrup, or pure maple syrup to keep things refined sugar-free.

Ingredients

There are so many healthy ingredients in these fudge popsicles. You’ll need creamy avocado, rich coconut milk, and raw cacao or unsweetened cocoa powder to get that fudgy texture. Sweeten things up with rice malt syrup, honey, or maple syrup, and use coconut water for extra mineral rich sweetness. Blend these all together for a luscious chocolate treat!

How to make healthy chocolate ice creams

The instructions couldn’t be easier. Simply blend all the ingredients—avocado, coconut milk, cacao powder, sweetener and coconut water—until smooth and creamy. Pour the mixture into ice block moulds and pop them in the freezer. If you don’t have moulds, just pour the mix into little cups, add a popsicle stick, and freeze until solid.

Serving suggestions and how to store

These Chocolate Fudge Ice Blocks are perfect for an after-school snack or a cooling treat on a sunny day. Once frozen, they’ll last in the freezer for up to a month. If you don’t have popsicle molds, pop them into little cups with a lid to prevent freezer burn.

Vary this to suit your dietary needs

These are very allergy friendly, but feel free to swap ingredients to suit your dietary needs! If you’re avoiding coconut, use your favourite dairy or non-dairy milk. For a low-fructose option, stick to rice malt syrup, and if you’re avoiding cacao, try carob powder instead for a different flavour. For vegans, rice malt or maple syrup works great as a sweetener! If you’d like to add in a little protein, add a tablespoon or two of almond butter or peanut butter. Or add in a banana for a banana choc fudgsicles.

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

For more delicious, healthy ice block recipes, click HERE.

Chocolate Fudge Ice Blocks are the perfect treat to satisfy your sweet tooth. They’re packed with healthy fats from avocado and coconut milk.
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4.50 from 10 votes

Chocolate Fudge Ice-blocks

These Chocolate Fudge Ice Blocks are the perfect creamy treat to satisfy your chocolate cravings on a hot day. They’re rich, fudgy, and packed with healthy fats from avocado and coconut milk. Plus, they’re super easy to make—just blend and freeze for a delicious homemade dessert that both kids and adults will love!
Prep Time10 minutes
Total Time1 hour 10 minutes
Course: Dessert, Snack
Servings: 6 ice blocks

Ingredients

  • 1 avocado/s -flesh
  • 270 ml canned coconut milk (I used Ayam brand)
  • 60 g cacao powder (½ cup) unsweetened Dutch process or raw
  • 85 g rice malt syrup, honey or maple syrup (¼ cup)
  • 160 ml coconut water (⅔ cup)

Instructions

  • In a high speed blender or Thermomix blend until smooth and creamy.
  • Pour into ice block moulds and freeze until set. If you don't have moulds, pour into little cups, poke in a popsicle stick and freeze.

Notes

Coconut-free

Substitute with your preferred dairy or dairy-free milk.

Low-fructose

Choose rice malt syrup as your sweetener.

Cacao-free

Substitute carob powder.

Vegan

Choose rice malt or maple syrup as your sweetener.

Banana choc ice block

Add in one banana. 

Nutty popsicle

Add in a tablespoon or two of peanut butter or any nut butter.
 
 

Hope your family likes these as much as we do!

Nut-free Cacao Bliss Balls

| Healthy Lunchbox, No-bake Sweets

This super simple recipe is a special share from the ‘No-bake’ chapter of my gorgeous ebook ‘The Well Nourished Lunchbox’. These Nut-free Cacao Bliss Balls are a quick and easy to make treat, very nutritious and satisfies the strongest chocolate craving. They are nut-free, gluten-free, dairy-free, grain-free, egg-free and refined sugar-free; a bit of a change from the dried fruit, high-sugar energy balls or bars about.

Health benefits

These bliss balls are loaded with nutrient-rich seeds, providing a good dose of protein, fibre and healthy fats to keep you energised. The sunflower seeds are a wonderful source of vitamin E, many essential minerals, monounsaturated fats and protein. The pumpkin seeds super-charge this recipe with zinc and the sesame seeds with calcium. The chia seeds are a balanced blend of fibre, essential omega-3 fatty acids, protein and many phytonutrients. The principle medium chain fatty acids in coconut, lauric and capric acid, are anti-inflammatory and support immune and digestive health. The cacao adds antioxidants galore and the cinnamon stabilises blood sugars for a sustained energy release! Plus they’re refined sugar-free for the win! Many people find dried fruit, particularly medjool dates, really set off sugar cravings and energy/concentration slumps. That’s why you largely won’t find date loaded sweet recipes here at Well Nourished. 

Bonus Points

Activate (soak and then dehydrate) your mixed seeds to make them more digestible and nutritious. Otherwise use lightly toasted seeds for a nuttier result.

Ingredients

You only need a few wholesome ingredients for these nut-free chocolate bliss balls, including mixed seeds, chia seeds, desiccated coconut, cacao (or cocoa powder) and a natural sweetener of your choice. They’re simple to make and can easily be customised with different ingredients to suit your taste and dietary needs.

How to make Nut-free Chocolate Bliss Balls

Making these nut-free bliss balls couldn’t be easier. Simply blend all the dry ingredients in a food processor, then mix in the coconut oil, vanilla, and sweetener. Roll them into balls (or press into a tin for an even quicker option – we call these Bliss Bites), pop them in the fridge or freezer to set, and you’re done! They’re such a great snack. 

Serving suggestions and how to store

These nut-free cacao bliss balls are best stored in the fridge to keep them firm. You can also freeze them for up to three months, which makes them great for batch prepping. Toss them into lunch boxes straight from the freezer, and they’ll stay fresh until snack time (in warmer weather pack against an ice brick). Enjoy them on their own or pair with a cup of tea for an afternoon treat.

Vary nut-free cacao bliss balls to suit your dietary needs

To make these chocolate bliss balls low-fructose, opt for rice malt syrup as the sweetener. If you’re avoiding coconut, you can replace it with more ground seeds and use butter or ghee instead of coconut oil. For a cacao-free version, swap the cacao for carob powder, and if you’re vegan, stick to rice malt or maple syrup. You can also skip rolling them into balls and press the mixture into a tin for easy snack bars!

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

For more easy to make, delicious no-bake treats, click HERE.

These easy to make Nut-free Cacao Bliss Balls are a bit of a change from the dried fruit, high-sugar energy balls or bars about.
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4.89 from 9 votes

Nut-free Cacao Bliss Balls

These nut-free cacao bliss balls are a delicious and healthy snack that’s perfect for lunch boxes, afternoon pick-me-ups, or post-workout treats. Packed with seeds, cacao, and natural sweeteners, they’re super easy to make and store, plus they’re free from nuts, making them a great option for anyone with allergies.
Prep Time10 minutes
Total Time20 minutes
Course: Snack
Servings: 20 balls

Ingredients

  • 150 g mixed seeds (approx. 1 cup) ground (140g pumpkin and/or sunflower seeds plus 1 tablespoon linseed)
  • 20 g chia seeds (2 tablespoons) ground
  • 80 g desiccated coconut (1 cup)
  • 30 g cacao powder (¼ cup) unsweetened Dutch process or raw
  • 1 tsp ground cinnamon
  • 85 g rice malt syrup, honey or maple syrup (¼ cup)
  • 100 g coconut oil (½ cup)
  • 1 tsp vanilla -powder, extract or essence

Instructions

  • Start with grinding your seeds. If using a Thermomix, 10 seconds speed 10. Jut take care not to over grind them o they release oils (if you do, use less coconut oil).
  • In a bowl or food processor combine the seeds, chia or flax, coconut, cacao and cinnamon. If using a Thermomix 10 seconds, speed 5.
  • Add the sweetener, coconut oil and vanilla and mix until well combined. If using a Thermomix 10 seconds, speed 5.
  • The mixture should be moist and hold together when squeezed. If it feels too oily add more seed meal (or just press into a lined tin, chill, slice and make bliss bites).
  • Roll into small balls and toss in the extra coconut or cacao if desired. This is a great job for the kids.
  • Place on a tray lined with baking paper and pop in the fridge or freezer to set.

Store and serve

  • Store in an airtight container in the fridge for a few weeks, or freeze for up to three months.
  • I pack these into the lunch box from frozen (against an ice brick). They will fall apart if not kept cool.

Notes

Low-fructose

Choose rice malt syrup as your sweetener.

Coconut-free

Replace the desiccated coconut with more ground seeds and the coconut oil with butter or ghee.

Cacao-free

Replace the cocoa with carob powder.

Vegan

Choose rice malt or maple syrup as your sweetener.

Time saving Tip

Sometimes I just don't have the patience to roll balls.  This mixture can also be pressed into a tin lined with baking paper, chilled to set and then cut into squares and stored.
 

I'd love to hear how your kids enjoy this recipe - post a comment or rate this recipe below. 

Simple Ceviche

| Fish & Seafood

I like to keep things as simple as possible in the kitchen, but always without compromising taste and nourishment. Ceviche was a dish I became very familiar with when travelling the coastal parts of South America many moons ago. I fell in love with it then and my simple ceviche has become a firm favourite with my family since (this is one of a very few ways my fish fussy daughter will eat fish).

I generally make it for special occasions, but it’s so simple, I often ask myself why I don’t make it more often. I think this is a fabulous seafood starter for a hot Christmas day. Anything that doesn’t involve having the oven on any longer than need-be right?

Health benefits

Ceviche is not just a delicious raw fish dish; it’s also packed with health benefits! The fish provides high-quality protein and omega-3 fatty acids, which are great for heart health. Lime juice is loaded with vitamin C, and the addition of fresh herbs adds antioxidants and anti-inflammatory properties. Paired with avocado, which is full of healthy fats, this dish supports a balanced and nutritious diet.

Ingredients

For this ceviche, you’ll need firm white fish fillets like snapper, mahi-mahi kingfish, fresh lime juice, and coconut water to create a refreshing marinade. Add finely sliced spring onions, fresh coriander (cilantro), mint, and red chilli for a burst of flavour. Don’t forget the salsa, made with diced avocado, red capsicum, and lime juice, which adds a creamy and colourful touch!

How to make simple ceviche

Start by tossing your fish cubes in a bowl with half cup lime juice, coconut water, and all the herbs and chilli in a large bowl. Cover the bowl and let it chill in the fridge for about four hours, allowing the fish to marinate until it turns opaque. Once ready, serve the ceviche garnished with micro herbs and enjoy it with the avocado salsa and some crispy corn chips for a delightful crunch!

Serving suggestions and how to store

This easy ceviche recipe is best served chilled and enjoyed fresh. Pair it with good-quality corn chips (tortilla chips) or tostadas for a delicious appetiser or snack. If you have leftovers, store them in an airtight container in the fridge for up to a day, but keep in mind that the fish may become more “cooked” in the lime juice over time, so it’s best to eat it soon after preparation.

Vary this simple ceviche to suit your needs

Feel free to customise this ceviche to suit your taste! If you prefer a milder flavour, you can omit the chilli. For a twist, add diced mango or pineapple for a sweet touch. For onion-free, omit the spring onion. You can also use lemon juice to cure the fresh fish but I prefer lime juice personally.

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

For more healthy, easy, delicious recipe click HERE.

Ceviche
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Simple Ceviche

This Simple Ceviche is a refreshing dish that perfectly captures the vibrant flavours of summer! With tender pieces of fish “cooked” in zesty lime juice and complemented by the sweetness of coconut water, this ceviche is both light and satisfying. It's ideal for warm days, backyard gatherings, or a quick and healthy meal that feels a bit fancy without much effort.
Prep Time15 minutes
Cure time4 hours
Total Time4 hours 15 minutes
Course: Appetizer, Main Course
Servings: 4

Ingredients

Ceviche

  • 800 g firm white fish fillets - pin boned and cut into 1cm cubes (I like snapper or kingfish)
  • 120 ml fresh lime juice (juice of approx. 3-4 limes)
  • 370 ml coconut water (1½ cups)
  • 4 spring onion/s - white part finely sliced
  • 2 tbsp fresh coriander leaves - finely diced
  • 2 tbsp fresh mint leaves - finely diced
  • 1 small red chilli/s - seeds removed and finely sliced
  • Sea salt and freshly ground black pepper - to taste

Salsa

  • 1 avocado/s - diced
  • 1 red capsicum/s - finely diced
  • 1 tbsp fresh coriander leaves - finely chopped
  • ½ lime/s - juice and zest

Instructions

  • Toss the fish, lime juice, coconut water, spring onions, herbs and chilli in a small bowl.
  • Cover and chill in the fridge for 4 hours (the lime juice will 'cook' the fish - you will see it go opaque).
  • Garnish with herbs or micro herbs.

Serve

  • Serve with good quality corn chips or tortilla chips and  avocado salsa.

Notes

Onion-free

Simply omit the spring onion. 
 
 

I'd love to hear how you like this delicious dish. Post a comment below. 

Heirloom Tomato Plum Tart

| Vegetarian

This Tomato Plum Tart is a vibrant and delicious dish that’s perfect for summer gatherings or a light lunch. With a flaky puff pastry base topped with sweet vine-ripened tomatoes and juicy plums, it’s not only visually stunning but also bursting with flavour. Whether you’re serving it as an appetiser or a main dish, this tart will impress your guests and leave everyone wanting more!

Please just make sure when you choose a puff pastry, that it is a 100% butter puff pastry with no vegetable oils or additives. I always choose Caréme All Butter Puff Pastry. They now make a wholemeal spelt puff which is just delicious.

Health benefits

This tart is packed with fresh, seasonal ingredients that offer numerous health benefits. Tomatoes are rich in vitamins C and K and the antioxidant lycopene. Plums are a great source of antioxidants and fibre. The addition of feta cheese adds protein and calcium, making this dish not just tasty but nutritious too. Enjoying a slice is a great way to incorporate more fruits and veggies into your diet!

Ingredients

For this delicious tart, you’ll need all butter puff pastry as your base, ripe tomatoes, and plums for that sweet-savoury combo. Feta cheese brings a creamy texture, while fresh basil adds a pop of flavour. To tie everything together, a simple dressing made with red wine vinegar, olive oil, sea salt, and white pepper enhances the dish beautifully.

How to make this Tomato Plum Tart

Begin by preheating your oven and preparing the puff pastry on a lined baking tray. After baking until golden, slice your tomatoes and plums, then whip up the dressing. Toss the tomatoes, plums and dressing in a small bowl, layer them over the crispy pastry, and sprinkle with crumbled feta and torn basil leaves. Serve this tart immediately for the best flavour and texture!

Serving suggestions and how to store

This tart is best enjoyed fresh out of the oven, making it perfect for entertaining. Pair it with a light salad or serve it alongside a charcuterie board. If you have leftovers, store them in an airtight container in the fridge for up to two days, but be warned—the pastry may lose some of its crispiness!

Vary Tomato Plum Tart to suit

Feel free to get creative with this tomato plum tart! For a vegan version, you can swap out the cheese for a plant-based alternative, like cashew cheese or nutritional yeast. If you’re gluten-free, consider using a gluten-free pastry or crust to accommodate your dietary preferences.

This Heirloom Tomato Plum Tart is an easy to prepare, healthy starter or light meal. It's festive colours make it perfect for Christmas too. 
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Tomato and Plum Tart

This Tomato and Plum Tart is a really easy to make, beautiful flavour combo that's great for a light lunch or tasty appetiser. 
Prep Time15 minutes
Cook Time15 minutes
Total Time20 minutes
Course: Appetizer, Main Course
Servings: 4

Ingredients

  • 375 g Carême All Butter Puff Pastry
  • 500 g vine ripened tomatoe/s (approx.)
  • 3 plum/s
  • 150 g feta cheese (or goat feta, goat curd, buffalo mozzarella or bocconcini)
  • ¼ bunch/s fresh basil leaves -torn

Dressing

  • 1 tbsp red wine vinegar
  • ½ tsp sea salt
  • 60 ml extra virgin olive oil (4 tablespoons)
  • Pinch white pepper -ground

Instructions

  • Preheat your oven to 180°C/350°F (fan-forced).
  • Defrost and cut the pastry to your desired size (I usually cut in half or quarters).
  • Place on a baking tray lined with baking paper.  Using a fork, prick the pastry all over.
  • Top the pastry with another piece of baking paper and weigh it down with another tray placed on top.
  • Bake for approximately 15 minutes or until crisp and golden.
  • Meanwhile, halve small tomatoes and slice any large ones. Slice your plums into thin wedges.
  • Make your dressing by mixing altogether (or shake in a small jar).
  • Gently toss the tomatoes and plums in the dressing.
  • Arrange over the pastry with the cheese (crumbled or torn) and garnish with fresh basil leaves.
  • Serve immediately.

Tip

  • If you are entertaining, have all of the components ready to go and just assemble before serving.

Pecan Pie Cookies

| After School Snacks, Baked Sweets, Holidays & Entertaining

I’ve always loved Pecan Pie, but now days, I find it way to sweet; one mouthful and I’m well and truly done. So craving the flavour without the sweetness, I thought I’d come up with a less sugary alternative. These Pecan Pie Cookies are a delicious twist on the classic dessert, combining the rich flavours of pecan pie with the convenience of a cookie. Perfect for satisfying your sweet tooth, these cookies are a hit at gatherings or just for enjoying with your afternoon tea. Plus, they’re easy to whip up and will leave your kitchen smelling heavenly!

PS – I plan to bake a few batches to pop in pretty jars for Christmas presents, they make such a beautiful festive treat.

Health benefits

Packed with wholesome ingredients like almond meal and nut butter, these pecan pie cookies offer healthy fats and protein to keep you satisfied. Almond meal is a great source of vitamin E and magnesium, while pecans provide antioxidants and healthy fats, making these cookies a delicious treat.

Ingredients

For the base, you’ll need almond meal, macadamia nut oil, rice malt syrup or honey, vanilla extract and water to help bind everything together. The filling is where the magic happens, with roasted pecans, nut butter, rice malt syrup or maple syrup, and warm spices like cinnamon and cloves. Don’t forget the extra pecans for topping!

How to make Pecan Cookies

Start by preheating your oven and lining a baking tray with parchment paper. Mix the base ingredients until they form a sticky dough, then roll into balls and press them down to create an indentation. For the filling, combine the nut butter, syrups, and spices, then spoon it into each cookie’s centere before topping with a pecan. Bake until golden brown, cool, and enjoy!

Serving suggestions and how to store

These cookies are perfect for serving at parties, alongside your favorite tea or coffee, or as a sweet treat anytime. Store them in an airtight container in the fridge to keep them fresh, or freeze them for up to three months for a delightful snack later on.

Vary these pecan pie cookies to suit

If you’re looking for a fructose-friendly and vegan option, simply swap the sweetener for rice malt syrup. Unfortunately, if you have nut allergies, this recipe won’t work for you, but we do have lots of other nut-free recipe on the website.

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

For more easy to make, heathy sweet treats, click HERE.

These delicious Pecan Pie Cookies are a healthy alternative to super sweet pecan pie. Gluten-free, grain-free, dairy-free and egg-free
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5 from 6 votes

Pecan Pie Cookies

All of the flavours of a Pecan Pie in a cookie. It's easy to make, gluten, grain and refined sugar free. 
Prep Time15 minutes
Cook Time15 minutes
Total Time30 minutes
Course: Snack
Servings: 12 cookies

Ingredients

Base

  • 150 g almond meal (1¼ firmly packed cups) 
  • 55 g macadamia nut oil (¼ cup) 
  • 85 g rice malt syrup or honey (¼ cup)
  • 1 tsp vanilla -powder, extract or essence
  • 1 tbsp water (very important to keep them from spreading)

Filling

  • 10-15 pecan nuts (about 2 heaped tbsp), roasted and roughly chopped
  • 1 tbsp nut butter (I used cashew nut butter)
  • 3 tbsp rice malt syrup or maple syrup
  • 1 tsp ground cinnamon
  • Pinch ground cloves
  • 15 pecan nuts -extra to top each cookie

Instructions

  • Preheat your oven to 150℃/ 300℉ (fan-forced). Line a baking tray with safe baking paper (I love 'If You Care' brand).
  • In a bowl or food processor, mix the ingredients for the base until well combined. If you have a Thermomix mix 10 seconds, speed 4. You should have a sticky, slightly oily dough that you can roll into balls. If not, add more almond meal, tablespoon by tablespoon.
  • With damp hands, roll the dough into small balls (a bit smaller than a ping pong ball), place on your lined baking tray and press the middle with your thumb to make an indented centre.
  • Now make the filling by mixing the ingredients together until well combined.
  • Place about half a teaspoon onto each cookie, top with a whole pecan nut and bake for 15 minutes or until golden brown.
  • If you'd like to caramelise the top, sprinkle with a little coconut sugar before baking.
  • Allow to cool (they will firm up as they cool) and store in an airtight container.

Store

  • Airtight in the fridge and can be frozen for up to 3 months.

Notes

Fructose friendly and vegan

Choose rice malt syrup as your sweetener.

Nut-free

This is not the recipe for you. For 150 pages of nut-free recipes, take a look at my super popular ebook 'The Well Nourished Lunchbox'. Click HERE to find out more and read the rave reviews.
 
 

I'd love to hear how you enjoy these delicious biscuits. Post a comment or rate this recipe below.

Mediterranean Potato Bake

| Side dishes

This Mediterranean Potato Bake is a delicious dish that brings a taste of the Mediterranean to your dinner table. With tender potatoes infused with fresh herbs, garlic, and briny olives, this bake is the perfect side dish for any meal. Whether you’re serving it alongside grilled fish, meat, or at a summer BBQ, it’s sure to impress your family and friends with its vibrant flavours and crispy texture.

One of my life’s great pleasures is entertaining – I know many of you will think I’m quite mad, but I genuinely enjoy feeding a crowd. In the past, I loved a good fine dining occasion – catering for a three or four-course meal was exciting! But having kids certainly changed that! So now when I entertain, it tends to be more of an all-in feast – a lovely selection of fresh food served buffet style is my preference. I also try to stick with dishes that I can do the bulk of the preparation in advance, and this Mediterranean Potato Bake fits the bill.

Health benefits

Not only is this dish delicious, but it also packs a nutritious punch! Potatoes provide a great source of complex carbohydrates and essential vitamins, while the fresh herbs offer antioxidants and anti-inflammatory properties. Olives and capers add healthy fats and a burst of flavour, making this bake both satisfying and wholesome. Using olive oil as the fat brings healthy monounsaturated fats to the dish too.

Ingredients

To create this tasty bake, you’ll need potatoes (Dutch Creams, sebago or Kipflers work great), fresh herbs (like thyme, rosemary, and oregano, or a tablespoon of dried herb provencal), butter, ghee, or olive oil, finely chopped garlic, drained capers, vinegar (red wine or apple cider vinegar), pitted black olives (kalamata olives are a favourite), and a splash of extra virgin olive oil for drizzling. Don’t forget sea salt and freshly ground black pepper to taste!

How to make roasted mediterranean potatoes

Start by preheating your oven to 200℃/395℉. Boil the potatoes in a large pot until just cooked and fork tender. While the potatoes are cooking, chop your fresh herbs and combine them with your chosen fat, garlic cloves, capers, and vinegar in a small bowl. Once the potatoes are cooked, drain them and place them in an ovenproof baking dish, preferably in a single layer. Bash them up a little to create texture, then add the olives and herby dressing. Season and bake for 25 minutes or until the top is golden and crunchy. Drizzle with extra virgin olive oil, season again, and enjoy!

Serving suggestions and how to store

Garnish with fresh parsley leaves. This Mediterranean Potato Bake is perfect for serving alongside BBQs (chicken, lamb, beef) or roast dinners, paired with fresh salads for a complete meal. You can also enjoy it as a midweek dish with grilled meats or fish and a leafy green salad. If you have leftovers, store them in an airtight container in the fridge for a delicious side dish to enjoy later.

Vary Mediterranean Potato Bake to suit your dietary needs

This recipe is gluten-free, grain-free, dairy-free, vegan and nut-free. Feel free to customise this recipe to meet your dietary preferences! For a garlic-free version, substitute garlic with finely diced fennel for a delicious twist. If you’re looking for a vegan option, simply use extra virgin olive oil as your fat. For cheese lovers, adding grated parmesan cheese or crumbled feta cheese over the top adds a lovely cheesy flavour to the dish. Enjoy experimenting with different variations to make it your own!

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

This Mediterranean Potato Bake is a delicious, easy to prepare side dish that's perfect for feeding a crowd. Gluten-free, dairy-free.
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4.88 from 8 votes

Mediterranean Potato Bake

A budget friendly side that's not only delicious, but also nourishing for your family. This Mediterranean Potato Bake is a great dish for when you're entertaining a large group too. 
Prep Time10 minutes
Cook Time35 minutes
Total Time45 minutes
Course: Side Dish
Cuisine: Mediterranean
Servings: 6

Ingredients

  • 1 kg potato/s (I use Dutch Creams or Kipflers)
  • 2 tbsp fresh herbs (thyme, rosemary, oregano) OR 1 tablespoon of dried herb provencal
  • 50 g butter, ghee or olive oil
  • 2 clove/s garlic - finely chopped
  • 2 tbsp capers - drained
  • 1 tbsp vinegar (I use red wine or apple cider vinegar)
  • 180 g black olives (1 cup) pitted kalamata are nice
  • 1 tbsp extra virgin olive oil - extra virgin
  • Sea salt and freshly ground black pepper - to taste

Serve

  • ½ bunch/s parsley - chopped

Instructions

  • Preheat your oven to 200℃/395℉ (fan-forced).
  • In a large pot, boil your potatoes until just cooked (tender when you insert a knife).
  • While your potatoes are cooking, chop your herbs and place them in a small bowl with the fat of your choice, garlic, capers and vinegar.
  • Place the cooked and drained hot potatoes in an oven proof serving dish (bash the spuds up a little so they just start to break apart - they cook crunchier that way). Add the olives and the herby dressing.
  • Season and bake for 25 minutes or until crunchy on top.
  • Drizzle with a little bit of extra virgin olive oil, season with sea salt (only a little as the olives and capers are salty) and black pepper.

Serve

  • Chopped parsley leaves
  • I would serve this to accompany a BBQ or roast style meal with a few different salads (loads of beautiful salad recipes here). We often have this midweek with grilled fish or meat and a leafy green salad.

Store

  • Store in an airtight container in the fridge.

Notes

Garlic-free

Replace the garlic with half a bulb of finely diced fennel - it's really delicious. 

Vegan

Choose extra virgin olive oil as your fat.

Make it cheesy

This is lovely with grated parmesan or feta cheese crumbled over it.
 
 

Have you tried this delicious side? Let me know how you liked it in the comments below or rate this recipe.

Coco-Beet Berry Smoothie

| Drinks & Smoothies

This Coco-Beet Berry Smoothie is a delicious and nutritious drink that’s perfect for breakfast or as a satisfying snack. With a blend of frozen berries, cacao powder, and the earthy sweetness of beetroot, this smoothie is not only packed with flavour but also loaded with antioxidants, healthy fats, and essential vitamins. It’s an easy way to start your day on a healthy note or enjoy a refreshing pick-me-up anytime!

Most mornings, my 7yr old son (the most laid back individual in the world and not particularly partial to anything to domesticated), makes the family a smoothie. Usually, he sticks to favourite combinations like berry, spinach, banana or pineapple, spinach, lime and mint; but occasionally, with a little guidance he likes to get creative.

My only stipulation with the morning smoothie is that it has a little veg in it (and he usually picks spinach or avocado). But one day recently he decided that we should try beetroot in the smoothie. A few weeks on, we’ve been fine-tuning this recipe and I think we’ve got to the really delicious stage, worthy of officially sharing.

Health benefits

This smoothie is a powerhouse of nutrition!  Beetroot is an anti-inflammatory, antioxidant, detoxifying and extremely nutrient rich vegetable. Research suggests it improves stamina and sports performance (this fact alone appeals to my sport loving kids). Berries provide carbohydrates, vitamin C and antioxidants that help fight inflammation and support your immune system, while cacao powder adds a rich chocolate flavour along with magnesium for energy. The coconut water is rehydrating and the nut butter a great source of healthy fats and protein, keeping you full and satisfied.

Ingredients

To whip up this delicious beetroot smoothie, gather frozen raspberries (or frozen strawberries or a mix), cacao powder, peanut butter (or your favourite nut butter), rice malt syrup (honey or maple syrup), fresh beets, and coconut water.

How to make this beet smoothie recipe

Simply peel the beetroot and blend all the ingredients together in a high-powered blender until smooth. If you’re using a Thermomix, just blend for about 30 seconds on speed 9. It’s that easy! Pour into a glass and enjoy immediately for a refreshing and nutritious treat.

Serving suggestions and how to store

This coco-beet berry smoothie is best enjoyed fresh. If made with frozen berries it’s thick enough to turn into a smoothie bowl. If you have leftovers, you can freeze them into little cups or ice-block molds for a great snack another day.

Vary this coco-beet berry smoothie to suit

This smoothie is gluten-free, dairy-free and grain-free. But feel free to customise it to suit your dietary preferences! If you’re avoiding coconut, simply swap out the coconut water for your favourite milk (dairy or almond milk or coconut milk). For a nut-free version, replace the nut butter with tahini or omit it altogether. If you’re watching your fructose intake or are vegan, use rice malt syrup as your sweetener. You can also boost the protein content by adding a scoop of wholefoods protein powder for an extra nutritious kick!

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

Coco-Beet Berry Smoothie - this delicious gluten-free and dairy-free smoothie is packed full of nutrition.
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5 from 4 votes

Coco-beet Berry Smoothie

This Coco-beet Berry Smoothie is a delicious way to include the super nourishing vegetable beetroot into your day. Try it, you won't be disappointed. 
Prep Time5 minutes
Total Time5 minutes
Course: Drinks
Servings: 2

Ingredients

  • 100 g frozen raspberries (1 cup) or strawberries or a mix
  • 2 tbsp cacao powder (unsweetened Dutch process or raw)
  • 2 tbsp peanut butter (or any other nut butter)
  • 1-2 tbsp rice malt syrup, honey or maple syrup
  • ½ small raw beetroot -peeled and diced
  • 250 ml coconut water (1 cup) or Coco Quench is nice too

Instructions

  • Blend together in a high powered blender until smooth. Thermomix 30 seconds, speed 9.
  • Enjoy as part of a very healthy breakfast or snack.

Store

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

Notes

Coconut-free

Replace the coconut water with a nut-milk.

Nut-free

Replace the nut butter with tahini (or just leave it out).

Low-fructose

Choose rice malt syrup as your sweetener.

Boost the protein

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

I'd love to hear how you like this veggie boosted smoothie. Post a comment to let me know.

Mum’s Lemon Chicken

| Budget Friendly, Make-ahead Meals, Chicken, Vegetarian

On a recent trip to Perth, my mum cooked me many delicious dinners, but this one was a standout. She threw it together (she’s a kitchen freestyler, just like me) and it was so good I knew I had to share it with you. It’s budget friendly, incredibly easy to make and tastes divine. When I tested the recipe at home, my whole family adored it – so here it is: my mum’s Lemon Chicken.

My mum has always been a great cook; well except for a short time when she was following the Pritikin Diet. She stopped cooking in fat and if you’ve ever eaten a roast chicken, skin removed and cooked in nothing but water, you’ll know just how ordinary it is – chicken and potatoes definitely need fat and salt to taste good! As you can tell, I’m a little scarred by that fat-free stage of my childhood!

This lemon chicken recipe is a crowd-pleaser, bursting with flavour and perfect for family dinners or meal prep. With succulent drumsticks roasted to perfection and infused with zesty lemon, smoked paprika, and aromatic herbs, it’s an easy one-pan dish that brings comfort to the table. Plus, it’s versatile enough to pair with a variety of sides, making it a fantastic addition to your weekly meal rotation.

Health benefits

This lemon chicken is not only delicious but also packed with nutrition. Chicken drumsticks are a great source of protein, essential for muscle repair and growth. The addition of turmeric adds anti-inflammatory benefits, while the colourful veggies like carrots, celery, and potatoes provide carbohydrates, fibre, vitamins, and minerals that support overall health. Plus, using natural sweeteners like honey or rice malt syrup keeps it refined sugar-free.

Ingredients

To create this easy baked lemon chicken dish, gather chicken drumsticks (or Marylands or bone-in chicken thighs), butter, ghee, or coconut oil, rice malt syrup or honey, smoked paprika, diced red onions, chicken broth or stock, sliced garlic cloves, diced celery sticks, sliced carrots, peeled and roughly diced potatoes, ground cumin, grated fresh turmeric (or dried), chopped fresh rosemary (or dried), a pinch of chilli flakes (optional), lemon slices, and sea salt and freshly ground black pepper to taste.

How to make baked lemon chicken 

Begin by preheating your oven to 180°C (350°F). In a big bowl, toss the chicken with the sweetener, smoked paprika, and a pinch of sea salt. In a large baking dish over medium heat, sauté the diced onion in butter or ghee until translucent. Push the onion aside and brown the chicken on all sides before removing it from heat. Add the chicken stock, garlic, celery, carrots, potatoes, cumin, turmeric, rosemary, and optional chilli flakes, mixing gently. Arrange lemon wedges among the chicken and bake for 1 hour until the chicken is tender.

Serving suggestions and how to store

Serve this lemon baked chicken with all the delicious pan juices over a bed of wilted greens, cauliflower rice, quinoa, or your choice of mashed potatoes for a comforting meal. Or simply serve with a side salad. Store any leftovers in an airtight container in the fridge for up to 3 days or freeze for longer storage. Reheat covered in a low oven until hot.

Vary lemon chicken to suit your dietary needs

Feel free to customise this recipe to fit your dietary preferences! For a vegetarian version, swap the chicken for large halved field mushrooms and add canned chickpeas towards the end of cooking. If you’re avoiding onions, replace them with finely diced fennel. To make it garlic-free, simply omit the garlic or add an extra teaspoon of ground cumin for flavour. Additionally, you can experiment with different vegetables to tailor the dish to your liking!

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

For more healthy, delicious and easy to make meals – click HERE.

How to eat whole foods on a tight budget ($10 a day), with limited time to cook & only a small, basic kitchen. I show you how I did this
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4.88 from 24 votes

Mums Lemon Chicken

This is my kind of meal, one with a little bit of prep that I can throw in the oven and forget until it's cooked. This one pan Lemon Chicken is a delicious, nourishing meal.
Prep Time15 minutes
Cook Time1 hour
Total Time1 hour 15 minutes
Course: Main Course
Servings: 4

Ingredients

  • 12 chicken drumsticks (or Marylands)
  • 2 tbsp butter, ghee or coconut oil
  • 1 tbsp rice malt syrup or honey
  • 1 tbsp smoked paprika
  • 2 red onion/s -peeled and diced
  • 250 ml chicken broth or stock (1 cup)
  • 2 clove/s garlic -peeled and sliced
  • 2 stick/s celery -diced
  • 2 carrot/s -sliced
  • 2 potato/s (Dutch cream or Kipfler) peeled and roughly diced
  • 1 tsp ground cumin
  • 1 tsp fresh turmeric root -grated (or ½ teaspoon dried)
  • 1 tsp fresh rosemary leaves -chopped (or ½ teaspoon dried)
  • Pinch chilli flakes (optional)
  • 1 lemon/s (large) -sliced into about 8 wedges**
  • Sea salt and freshly ground black pepper -to taste
Metric - US Customary

Instructions

  • Preheat your oven to 180°C / 350°F (fan-forced).
  • In a big bowl, toss the chicken with the sweetener, paprika and a pinch of sea salt to coat it.
  • Place a large baking dish (I use a cast iron one) on your stove top and over a low to moderate heat, sauté the onion in a little butter to ghee (or olive oil for dairy-free) until just translucent.
  • Push the onion to the side (away from the heat), turn up the heat and brown your chicken on all sides. Remove from the heat.
  • Add the bone broth, garlic, celery, carrots, potatoes, cumin, turmeric, rosemary and optional chilli flakes.
  • Gently mix it through the chicken and season again if needed.
  • Arrange the lemon wedges, flesh side down between the pieces of chicken. **** If your lemon has a really thick pith / white part (more than 5mm) then don't add as the pith can impart a bitter flavour to the pan juices. Instead add a little lemon juice to the pan juices after cooking.
  • Pop in the preheated oven and bake for 1 hour.

Serve with all of the delicious pan juices...

  • On a bed of greens (they will wilt under the casserole).
  • With fresh parsley or peas. I love a green hit with any meal. 
  • On cauliflower rice, quinoa or rice (for gluten-free) or cous cous (if okay with gluten).
  • Over mashed potato or sweet potato.

Extra fast, lazy version

  • Just throw it all in the roasting pan and straight into the oven. You may need to pop it under the grill prior to serving to crisp up and brown the chicken. 

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 the drumsticks first then the rest of the ingredients (except the 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 160°C/320°F (fan-forced) and cook for 2½ hours.
  • Add the lemon juice to the pan juices and season. Taste and adjust as needed.
  • ** 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

Replace the chicken with large field mushrooms (halved), reduce the cook time to 45 minutes and add in a can of drained chickpeas for the last 15 minutes of cooking. Also use vegetable stock. Serve with rice or quinoa to ensure a complete protein.

Onion-free

Replace the red onion with one finely diced bulb of fennel.

Garlic-free

You can simply omit the garlic or add an extra teaspoon of ground cumin.

Fructose-friendly

Choose rice malt as your sweetener. 

Different veggies

Feel free to experiment with different vegetables.
 

I hope you love this dish as much as I do and I'd love to hear from you. Write a comment or rate this recipe.

Lemon Drops

| Ice-blocks

This Lemon Drops recipe one of the simplest, healthiest and most delicious treats I make.  Seeing as many of you have told me that you have an abundance of lemons from your backyard trees, I thought now would be a good time to share it.

So much of my passion for food and cooking comes from growing, picking and cooking food with my nana. Even into adulthood, my Saturday routine was to finish consulting in my Naturopathic clinic by mid-day and drive straight to my Nans for lunch. In winter, we’d bunker down and watch the footy. In summer, we’d sit out back in the sun or we’d do a bit of gardening.

One very strong memory I hold dear was helping my Nan pot a new lemon tree, not too long before she passed away. To this day, my Nans’ lemon tree lives on in my mums little courtyard, its fruit as abundant as always. Mum actually tried to graft it so I too could have a little piece of Nans’ tree (sadly it didn’t work out). Maybe this is why I just love lemons!

Health benefits

Lemons are a vitamin C and antioxidant rich fruit and a concentrated source of nourishment. For more about the health benefits of lemons (plus recipes using lemons) click here. Coconut oil is a delicious, immune supportive and healing fat that I’ve raved about here. By using natural sweeteners like honey or maple syrup, you can enjoy a delicious treat without the refined sugars.

Ingredients

To make these zesty lemon drops, you’ll need semi-solid coconut oil, the juice and zest of 1 small lemon (approximately ¼ cup), and 1-2 tablespoons of rice malt syrup, honey, or maple syrup to add just the right amount of sweetness.

How to make Lemon Drops

Start by mixing the coconut oil, lemon juice, lemon zest, and sweetener in a blender or food processor until you achieve a thick, icing-like consistency. If you’re using a Thermomix, blend for 30 seconds on speed 4. Pour the mixture into a silicone mold or a small tray lined with baking paper; you can even pipe it for a fun presentation. Place it in the freezer for about 15 minutes, or until firm, then pop them out or cut into cubes.

Serving suggestions and how to store

Enjoy these lemon drops straight from the freezer whenever you need a refreshing pick-me-up. They’re perfect as a post-workout snack or a yummy sweet treat. Store them in an airtight container in the freezer to keep them firm and ready to enjoy whenever you like.

Vary this to suit your dietary needs

You can easily customise these lemon drops to fit your dietary preferences. For a fructose-friendly option, opt for rice malt syrup as your sweetener. If you’re looking for a vegan treat, both rice malt syrup and maple syrup work perfectly as substitutes for honey. Feel free to experiment with different citrus fruits for a fun twist on flavor!

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

Lemon drops
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5 from 1 vote

Lemon Drops

These lemon drops are a zesty treat that’s perfect for a quick energy boost or a sweet snack. Made with just a handful of simple ingredients like coconut oil, fresh lemon juice, and a touch of sweetness, they’re incredibly easy to whip up in just a few minutes. Enjoy these bright bites straight from the freezer for a cool, invigorating treat!
Prep Time5 minutes
Freeze1 hour
Total Time1 hour 5 minutes
Course: Snack
Servings: 12 drops

Ingredients

  • 105 g coconut oil (½ cup) semi-solid is best (pop in the fridge or warm for a few minutes if you need to)
  • 1 small lemon/s (approx. ¼ cup of juice) and zest
  • 1-2 tbsp rice malt syrup, honey or maple syrup

Instructions

  • Mix the ingredients together in a blender or food processor until well combined and thick (like icing sugar). If using a Thermomix, mix 30 seconds, speed 4.
  • Pour into a silicone mould or a small tray (lined with baking paper). You could also pipe this if you'd like to get creative.
  • Pop into the freezer for 15 minutes or so, until set firm.
  • Push from the mould or cut into cubes.

Store

  • Store and eat straight from the freezer. Try to stop at one.

Notes

Fructose-friendly

Choose rice malt syrup as your sweetener.

Vegan

Choose rice malt or maple syrup as your sweetener.
 

I'd love to hear how you like this super simple treat. Post a comment below.

Middle Eastern Beef Brisket

| Make-ahead Meals, Red Meat, Freezable Meals, Slow Cooked

This Middle Eastern beef brisket is a flavour-packed dish that transforms a budget friendly cut of meat into a tender, aromatic feast. It is really quick to prepare, but does require a lot of time to cook, so plan ahead for this meal.

The basic recipe will leave you with a ‘pulled’ style of meat which you can serve with salad, in a burger, wrap or tortilla, or on a bed of creamy mashed potato. The tahini sauce adds a lovely earthy-citrus hit to balance the richness of the meat. I hope you enjoy this really versatile and very satisfying meal.

Health benefits

Beef brisket is rich in protein and essential nutrients like iron and zinc, which are vital for overall health. The combination of spices not only adds depth of flavour but also provides antioxidant benefits, while tahini adds healthy fats and calcium, making this dish both nutritious and satisfying.

Ingredients

To make this Middle Eastern beef brisket, you’ll need a blend of spices (smoked paprika, cumin, coriander, cinnamon, cardamom, and cloves), a 1 kg beef brisket, chicken stock or bone broth, onion, garlic cloves, and a simple tahini sauce made with hulled tahini, lemon juice, and water.

How to make Middle Eastern Beef Brisket

Preheat your oven to 150°C (300°F) and mix the spices, salt, and pepper in a small bowl. Rub the brisket with the spice blend and place it in a Dutch oven or casserole dish. Add sliced onions, garlic, and pour in the stock until it almost covers the meat. Cover tightly and slow cook for about 4 hours, turning the brisket halfway through. Finish by uncovering and increasing the heat to caramelise the meat for about 20-30 minutes, then drizzle with homemade tahini sauce before serving.

Serving suggestions and how to store

Serve this brisket buffet-style or on a platter, allowing everyone to create their own meals in lettuce cups, tortillas, or over grains (like couscous or rice). Store leftovers in an airtight container in the fridge for up to 3 days, or freeze shredded meat for future meals. Reheat gently in the oven or on the stove with a splash of broth.

Vary Middle Eastern Beef Brisket to suit your dietary needs

This pulled beef recipe is gluten-free, dairy-free, nut-free and grain-free. For those with specific dietary needs, you can easily modify this recipe: omit the onion for fennel, replace garlic with chilli flakes for a kick, or substitute tahini with almond butter for a sesame-free option. Additionally, feel free to adjust the spices according to your flavour preferences! 

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

For more delicious, easy to make slow cooked meals click HERE.

Middle Eastern Beef Brisket - this budget friendly, easy to prepare meal is versatile and delicious. Gluten-free, dairy-free & grain-free.
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4.74 from 38 votes

Middle Eastern Beef Brisket

This Middle Eastern Beef Brisket features on my dinner table very regularly. I love it because I can simply prepare it and then let it slow cook in my oven so dinner is done when I'm late home from after school activities. 
Prep Time10 minutes
Cook Time5 hours
Total Time5 hours 10 minutes
Course: Main Course
Servings: 4

Ingredients

  • 2 tsp smoked paprika
  • 2 tsp ground cumin
  • 1 tsp ground coriander
  • 1 tsp ground cinnamon
  • 1 tsp ground cardamom
  • ¼ tsp ground cloves
  • Sea salt and freshly ground black pepper - to taste
  • 1 kg beef brisket (approx.)
  • 370 ml chicken broth or stock (1½ cups) or water
  • 1 onion/s - halved and sliced
  • 2 clove/s garlic - sliced

Tahini Sauce

  • 3 tbsp hulled tahini 
  • 1 lemon/s (small) juice
  • ¼ tsp ground cumin
  • Pinch sea salt
  • water - to thin sauce
Metric - US Customary

Instructions

  • Preheat your oven to 150°C/300°F (fan-forced).
  • In a small bowl mix together the spices, salt and pepper.
  • Rub the beef with about 1½ tablespoons of the spice blend to coat it and place in a medium sized Dutch oven, casserole dish (with a lid) or roasting pan. Place the remaining spice mix in a small jar for your next brisket.
  • Add the garlic, onion and pour over the stock (it should cover or almost cover the meat).
  • Cover with a lid or foil wrapped tightly to seal.
  • Cook for about 2 hours, turn the meat and cook for another 2 hours (approx. total 4 hours cook time). Remove from the oven and rest with the lid on for 30 minutes.
  • It is cooked perfectly when the meat easily pulls apart. If you have a larger or particularly tough cut it may need a slightly longer cook time
  • If there is lots of excess liquid int he pot, remove the lid or foil and turn the oven up to 200°C. Pull the meat apart and cook for approximately 20 minutes to caramelise and thicken the sauce (only if required).
  • To make your tahini sauce, combine all of the tahini sauce ingredients together. Add the water tablespoon by tablespoon until you have a slightly runny sauce that can be drizzled over the meat.

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 this buffet style so you can build your own meal. Here are some ways we eat this...

  • In a lettuce cup with julienne vegetables
  • In a burger, wrap or tortilla with lots of salad/grated veggies
  • On a creamy mashed potato or cauliflower puree with steamed green vegetables
  • Over rice, quinoa or cous cous.
  • Or any way you like really

Make-ahead

  • Re-heat (covered) in a low oven until just hot or in a pot with a splash of bone broth.

Store

  • Store in an airtight container in the fridge.
  • Shredded meat 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 the beef brisket, spices, seasoning, stock, onion and garlic into your 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 about 2 hours. Turn the meat and cook for another 2-3 hours (total 4-5 hours cook time). It is cooked when the meat easily falls apart when pulled at. Remove the lid and turn the oven up to 200°C. Pull the meat apart and cook for approximately 30 minutes to caramelise and thicken the sauce.
  • ** 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

Onion-free

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

Garlic-free

Replace the garlic with a pinch of chilli flakes. 

Sesame-free

Replace the tahini with almond butter.

 

This recipe is a firm family favourite. If you like it as much as we do, add a comment or rate this recipe. 

Two Ingredient Coconut Cookies

| Healthy Lunchbox, Baked Sweets

These two-ingredient cookies are a simple and delicious treat that combines the natural sweetness of ripe bananas with toasted coconut. Perfect for a quick snack or a healthier dessert, they’re easy to whip up with just two pantry staples! Plus, they’re gluten-free and dairy-free, making them suitable for various dietary preferences. Enjoy these cookies as is, or get creative by turning them into yummy ice cream sandwiches!

Health benefits

These cookies are a fantastic source of natural energy, thanks to the fiber in shredded coconut and the natural sugars in bananas. They also provide healthy fats and nutrients, making them a guilt-free snack option that satisfies your sweet tooth.

Ingredients

The only two ingredients you need for these cookies are shredded coconut and a ripe banana. The more ripe the banana the more concentrated its natural sugars are. This makes them especially perfect for baking. Simple, wholesome, and delicious!

How to make Two Ingredient Coconut Cookies

To make these easy cookies, start by preheating your oven to 180°C (350°F) and lining a baking tray with baking paper. Toast the shredded coconut in a pan over medium heat until it’s lightly browned. Then, blend the toasted coconut with the ripe banana until it forms a fine mixture. Shape it into discs and bake until golden, which usually takes about 25 minutes.

Serving suggestions and how to store

These cookies are best enjoyed fresh but can be stored in the fridge for up to 3 days or frozen for a month. If they become soft, simply pop them in the freezer to crisp up!

Vary this to suit your dietary needs

You can also add a pinch of cinnamon or a dash of vanilla extract for extra flavor. If you’re looking for added protein, consider mixing in a scoop of your favourite protein powder!

The lovely Stace, from A Healthy Mum has been so generous to share a fabulous recipe from her ebook ‘A Healthy Lunchbox.’ The simple things in life are often the best. Made with just two ingredients, these cookies are a perfect balance of good fats and natural sugars. Combined, the result is something very delicious.

Two ingredient coconut cookie
Print Recipe
4.63 from 8 votes

Two Ingredient Coconut Cookies

Two Ingredients in these super simple cookies - need I say more?
Prep Time5 minutes
Cook Time25 minutes
Total Time30 minutes
Course: Snack
Servings: 6 cookies

Ingredients

  • 75 g shredded coconut (¾ cup)
  • 1 banana/s -must be ripe

Instructions

  • Preheat your oven to 180°C/350℉ (fan forced) and line a baking tray with a sheet of baking paper. Toast the coconut in a pan over a medium heat until it is lightly browned.
  • Add the banana to a blender with the toasted coconut. Pulse until the mixture comes together and the coconut is fine.
  • Shape the mixture into discs and space apart evenly on the baking tray. If the mixture is runny, spoon it onto the tray. Bake the cookies until golden (approximately 25 minutes).

Serving Suggestion

  • These cookies are delicious served as is or for something extra special, use them to make healthy ice cream sandwiches. If they go soft, pop them in the freezer and they will crisp up nicely.

Store

  • In the fridge for 3 days or freezer for 1 month

Notes

 

I'd love to hear how you like these simple snacks - post a comment below.

Raw Snickers Bar

| After School Snacks, No-bake Sweets

There are times when a specific flavour combination gets stuck in my mind, and that’s often how a new recipe takes shape. While peanuts aren’t usually my go-to, I recently found myself craving them – especially after receiving multiple requests from Snickers bar fans for a healthier, raw snickers bar. This recipe is what came out of that craving.

Originally, I designed it with three distinct layers (nougat layer, caramel layer and chocolate). But to save time in the kitchen, I simplified it to just two: the caramel-nougat filling and the chocolate layer. You can make this as a slice or shape it into chocolate bars. Personally, I prefer the slice—less fuss, more enjoyment!

Plus, this recipe is free of dried fruits like medjool dates, making it a fantastic fructose-free treat. I hope you love this gluten-free, grain-free, dairy-free treat as much as my family and I do!

Health benefits of this raw snickers bar

These vegan snickers bars are rich in healthy fats from coconut oil and almond meal, this treat also provides a good dose of plant-based protein from peanut butter and tahini. Almonds add a satisfying crunch along with fibre, magnesium, and vitamin E. This combination of protein, fats and fibres mean these snickers bars really do satisfy!

Ingredients

The base layer is made with peanut butter, tahini, rice malt syrup or maple syrup, melted coconut oil, almond meal, toasted almonds, and a pinch of sea salt. The chocolate layer consists of coconut oil, raw cacao powder, and rice malt syrup. All put together to taste just like a snickers!

How to make healthy snickers bars

To make this raw snickers slice, start by blending the ingredients for the base layer in a food processor until smooth, then press it into a slice tin lined with baking paper (parchment paper). Press the toasted almonds into the base and freeze. For the chocolate, mix coconut oil, rice malt syrup, and cacao powder, then pour over the base and return to the freezer to set. Once firm, slice and enjoy! See the instructions below to make a raw snickers ‘bar’ (so coated in chocolate on all sides).

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

Serving suggestions and how to store

Keep these treats stored in and airtight container in the fridge or freezer for best texture and longevity. They can be enjoyed straight from the freezer for a more solid, chewy texture, or from the fridge for a softer bite. Like all raw treats, they need to be kept chilled or they can melt!

Vary this raw snickers bar to suit your dietary needs

For a fructose-friendly version, use rice malt syrup as your sweetener. If you prefer a sesame-free option, substitute tahini with more peanut butter or another nut butter. For a coconut-free version, replace the coconut oil with ghee or cacao butter.

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

For more quick and easy to make no-bake sweet treats, click HERE.

This Raw Snickers Bar recipe is a yum, healthy twist on a classic treat, using wholesome ingredients. It's gluten-free, grain-free and vegan.
Print Recipe
4.91 from 22 votes

Raw Snickers Bar

This Raw Snickers Bar recipe offers a delicious, healthy twist on a classic treat, using wholesome ingredients and natural sweetness, making it a great snack for satisfying cravings without refined sugars.
Prep Time15 minutes
Chill30 minutes
Total Time45 minutes
Course: Dessert, Snack
Servings: 12

Ingredients

Base layer

  • 125 g peanut butter (½ cup)
  • 125 g hulled tahini  (½ cup)
  • 85 g rice malt syrup or maple syrup (¼ cup)
  • 100 g coconut oil (½ cup)
  • 100 g almond meal (1 cup)
  • Pinch sea salt
  • 50 g raw almonds (½ cup) toasted

Chocolate layer or coating

  • 200 g coconut oil (1 cup) softened
  • 85 g rice malt syrup or maple syrup (¼ cup)
  • 30 g cacao powder (¼ cup) unsweetened Dutch process or raw

Instructions

  • Start with the base layer. In a food processor, mix the peanut butter, tahini, sweetener, coconut oil, sea salt and almond meal until well combined (If you have a Thermomix, mix 30 seconds, speed 4).
  • Press into a slice tin (mine is 20 x 30cm), lined with baking paper.
  • Place the almonds on top and press into the filling. Pop in the freezer until firm.
  • To make the chocolate, mix the melted coconut oil, rice malt and cacao in a small mixing bowl until combined (only takes a minute). If the ingredients are cold and not combining well you may need to warm slightly by sitting the bowl over a pot of steaming hot water. 
  • For a snickers slice, pour over the base layer and return to the freezer immediately, for 20-30 minutes to set.
  • To make a bar, you will need to cut your filling once set into the size bar you want, then working quickly toss it in the raw chocolate to coat. Place the bars on a tray lined with baking paper and pop back in the freezer to set for a minute or so. Repeat until it coated to your liking. It will need at least two coats if using raw chocolate (and only one if using melted dark chocolate).
  • Once set cut and store in the fridge or freezer.

Store

  • Like any raw treats, these need to be kept refrigerated or frozen. Personally, I like to store and eat from frozen.

Notes

Fructose friendly

Choose rice malt syrup as your sweetener.

Almond-free

Sub with whole roasted peanuts.

Sesame-free

Replace the sesame with a nut butter (either more peanut or another nut).

Coconut-free

You could sub with butter, ghee or cacao butter (it will change the texture and flavour a little but will still be lovely. 

Vegan

Choose rice malt or maple syrup as your sweetener.

Nut-free

This is not the recipe for you as the peanut flavour is hard to replicate without them. But for 150 pages of nut-free recipes, take a look at my super popular ebook 'The Well Nourished Lunchbox'. Click HERE to find out more and read the rave reviews.

Chocolate shortcut

You can also use melted dark chocolate for the chocolate layer (though no longer dairy-free and refined sugar-free). To melt, place the chocolate in a glass or ceramic bowl and sit on top of a pot of just boiled water. Stir until the chocolate has melted. 

 

 

I LOVE this recipe - how about you? Please post a comment or rate his recipe if you do too.

Smoked Salmon Pea Broccoli Pasta

| 30 Minute Meals, Pasta and Noodles, Fish & Seafood

We tend not to eat a heap of pasta, but it does make for a really fast meal occasionally. So it’s handy to have a few easy, delicious flavour combos like this lemony, Smoked Salmon Pea Broccoli Pasta recipe to call on.

This recipe came about after I bought some hot smoked salmon from our local farmers market (it’s also available in supermarkets), which I generally keep in the fridge to whip up a salad (like this one).

But it was a beautiful sunny Sunday and we were reminiscing about a long gone (but memorable) holiday in Italy – when the urge for pasta struck. So here it is, a delicious quick and easy to make Italian inspired meal…

Health benefits

This creamy smoked salmon pasta recipe is packed full of nutrition with omega-3 fatty acids and protein from the salmon, fibre from the peas and broccoli, and a touch of healthy fats from butter, it’s both nourishing and satisfying. The addition of sour cream or crème fraîche provides a creamy texture while maintaining a light feel.

Ingredients

The dish comes together with pasta (or zoodles for a grain-free option), hot smoked salmon, peas, broccoli, and a creamy sauce of butter, sour cream, and lemon zest, with a splash of white wine for depth.

What is ‘Hot’ smoked salmon?

Hot smoked salmon is smoked at a higher temperature, cooking the fillets of fish fully, resulting in a firm, flaky texture and a rich, smoky flavour. It’s ready to eat and great in salads or cooked dishes. Cold smoked salmon, on the other hand, is smoked at a lower temperature, which doesn’t cook the fish but cures it instead. This gives it a softer, silky texture and a more delicate, mild smoky flavour. It comes in thin slices where as the hot smoked salmon is sold in fillets. Both are available in major supermarkets.

How to make this smoked salmon pasta

Cook the pasta (or prepare zoodles if using) then drain well. Sauté onion and garlic in butter, add broccoli and peas, then deglaze with wine. Stir in remaining butter, sour cream, and lemon, then fold in the smoked salmon. Gently mix the pasta or zoodles through the sauce and serve immediately.

Serving suggestions and how to store

Serve this Smoked Salmon Pea Broccoli Pasta warm with a leafy salad for a well-rounded meal. It can also be enjoyed cold as a pasta salad, making it great for leftovers. Store any remaining pasta in an airtight container in the fridge.

Vary this Smoked Salmon Pea Broccoli Pasta to suit 

For dairy-free, use olive oil and coconut cream instead of butter and sour cream. Use gluten-free pasta for a gluten-free option, or serve with zoodles to make it grain-free. If you’re avoiding onion, swap it for fennel, and if you prefer not to use wine, replace it with stock and a splash of vinegar for a similar flavour profile. I also love this with a couple tablespoons of capers mixed through. Feel free to serve with grated parmesan cheese too. 

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

For more delicious, nourishing and easy to make meals click HERE.

This Smoked Salmon Pea Broccoli Pasta is a really simple, delicious meal. It’s a perfect dish for a quick weeknight dinner that feels gourmet
Print Recipe
5 from 8 votes

Smoked Salmon Pea Broccoli Pasta

This Smoked Salmon Pea Broccoli Pasta is a simple, delicious meal, combining pasta with rich smoked salmon and vibrant green veggies. It’s a perfect dish for a quick weeknight dinner that feels gourmet.
Prep Time10 minutes
Cook Time15 minutes
Total Time25 minutes
Course: Main Course
Servings: 4

Ingredients

  • 50 g butter
  • 1 red onion/s -finely diced
  • 1 clove/s garlic -finely chopped or crushed
  • 150 g peas (1 cup) frozen or fresh
  • 1 broccoli (small head) broken into small florets
  • 60 ml dry white wine (¼ cup)
  • 2 tbsp sour cream -or creme fraiche (see dairy-free below)
  • ½ lemon/s -juice and zest
  • 1 fillet/s hot smoked salmon fillet/s
  • Sea salt and freshly ground black pepper -to taste
  • 300 g pasta -or approx. 3 cups of zoodles

Instructions

  • Fill a large pot with water and bring to the boil. Once boiling cook your pasta.
  • In a pan, sauté the onion and garlic in 25g of the butter over a low heat until soft and translucent (try no to brown it).
  • Add broccoli and stir-fry for a couple of minutes to just start to soften it then add the peas.
  • Turn the heat to high and add the wine (it should sizzle and reduce instantly).
  • Turn off the heat immediately and add the remaining butter, sour cream, lemon juice and zest and mix to combine. Season to taste.
  • Break the salmon into chunks and add to the peas/broccoli sauce.
  • When the pasta is al dente, strain (rinse if necessary) and gently fold through the sauce.
  • If using zoodles, obviously you don't need to cook them, just toss gently through the sauce to heat.

Serve

  • Completely optional, but this is lovely finished with grated parmesan cheese.
  • Immediately with a big leafy salad
  • You can also allow to cool and eat as a pasta salad (good for leftovers)

Store

  • Store in an airtight container in the fridge.

Notes

Dairy-free

Sub the butter for olive oil and the sour cream for coconut cream.

Grain-free

Serve on zoodles.

Gluten-free

Choose a gluten-free pasta.

Onion-free

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

No wine

Replace the wine with stock or bone broth and a teaspoon of vinegar. 

Add capers

I love this with a couple tablespoons of capers mixed through.
 

Id love to hear how you like this simple meal. Post a comment or rate this recipe. 

Blueberry Rocket Almond Salad

| Vegetarian, Salads

This Blueberry Rocket Almond Salad is a vibrant and refreshing dish perfect for a light lunch or a side. The combination of sweet blueberries, crunchy almonds and creamy feta makes it irresistible.

My local market has big buckets of fresh blueberries for sale at the moment, so this salad was born from my need to use my berries at every given opportunity. This is a great side salad or a meal in itself.

Kids in the kitchen

When my kids were little they hated anything green and leafy. So I started giving them a turn of spinning the salad spinner (they were about two). I served the leaves they spun every night as part of dinner, and low-and-behold, they eventually started to eat salad leaves (without fuss or encouragement) and enjoy them. Now they absolutely love salad leaves, even the spicy ones like rocket and mustard greens.

I also always made sure there were a couple of ingredients in the salad I knew they liked (mixed in with the greens) which made the idea of salad a lot more appealing. The blueberries here may just be your draw card.

Please to remember to persist and offer salads in many ways – they will eventually come around and like my kids, enjoy eating them.

Health benefits

Rich in antioxidants from blueberries and packed with fibre and healthy fats from quinoa and almonds, this salad provides a balanced mix of nutrients. The rocket leaves (arugula) are also a great source of vitamins A and K.

Ingredients

Rocket leaves, snow peas, blueberries, quinoa, toasted flaked almonds, and crumbled feta come together for this salad. The dressing is a zesty blend of lemon juice, olive oil, vinegar, and a hint of sweetness from rice malt syrup or honey.

How to make blueberry rocket almond salad

Combine all the salad ingredients in a large bowl. For the dressing, shake the lemon juice, olive oil, vinegar, and sweetener in a jar. Pour the dressing over the salad just before serving for maximum freshness.

Serving suggestions and how to store

This salad is delicious on its own or as a side dish with grilled fish or chicken. Store leftovers in an airtight container in the fridge, and add the dressing just before eating to keep the salad fresh.

Vary this blueberry rocket almond salad to suit

For a dairy-free or vegan option, omit the feta or replace it with vegan cheese. For a nut-free version, swap almonds with toasted sunflower seeds. Use rice malt syrup to make it fructose-friendly.

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

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

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

This Blueberry Rocket Almond Salad is perfect for a light lunch or side. The combo of blueberries, almonds & feta makes it irresistible.
Print Recipe
4.50 from 6 votes

Blueberry Rocket Almond Salad

This Blueberry Rocket Almond Salad is a delicious, nourishing flavour combination and a beautiful accompaniment to any meal. 
Prep Time10 minutes
Total Time10 minutes
Course: Salad
Servings: 4

Ingredients

  • 25 g rocket leaves - washed (1 cup)
  • 10 snow peas
  • ½ cup/s blueberries
  • 1 cup/s quinoa - cooked
  • 40 g flaked almonds (¼ cup) toasted
  • 40 g feta cheese (¼ cup) cow feta or goat, crumbled

Dressing

  • 1 lemon/s (small) juice and zest
  • 60 ml extra virgin olive oil (¼ cup)
  • 1 tsp red wine vinegar - or raspberry vinegar
  • 1 tsp rice malt syrup or honey

Instructions

  • For the salad, combine the ingredients together in your salad bowl.
  • For the dressing, shake the ingredients together in a jar.
  • Dress the salad just prior to serving.

Notes

Dairy-free and vegan

Just omit the feta or replace it with a vegan cheese. 

Nut-free

Replace the almonds with toasted sunflower seeds.

Fructose-friendly

Choose rice malt as your sweetener. 
 
 

Love to hear how you like this salad? Also, feel free to share your tips for encouraging your kids to love their salad.

Baked Berry Custard

| Breakfast, Baked Sweets

Always keen for a shortcut, I love creating meals that you can quickly assemble then throw in the oven, set the timer and forget. Like most mums I juggle a million of things so I really don’t have the time or patience to stand over the stove stirring or working my way through loads of steps and stages… hence this Baked Berry Custard is such a winner!

I’ve had a few custard mishaps in my day – where I’ve turned away from the stove top, only to ruin a batch. So a healthy baked custard is my answer and to be honest, my whole family actually prefer the consistency of it too.

This Baked Berry Custard is a light and nutritious dessert or breakfast option, blending creamy custard with the natural sweetness of fresh berries. It’s simple to prepare and can be customised to suit different dietary needs. I really hope your family loves this also.

Health benefits

Packed with protein from eggs and full-fat yoghurt, this egg custard recipe provides essential nutrients, while the berries add antioxidants and fibre. It’s also a low sugar custard and refined sugar-free. 

Ingredients

The recipe calls for eggs, natural yoghurt, rice malt syrup or maple syrup, vanilla extract, lemon zest, and your choice of fresh berries (blueberries, raspberries, or strawberries).

How to make this baked egg custard

Mix the eggs, sweetener, yoghurt, vanilla, and lemon zest until frothy. Grease four ramekins and divide the mixture evenly. Arrange the berries on top, place the ramekins in a water bath (which is a baking pan filled with hot water), and bake at 200°C until the custard is set.

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

Serving suggestions and how to store

Serve the custard as is or top it with muesli, stewed fruit, toasted coconut, or even chocolate shavings for an indulgent touch. Store any leftovers covered in the fridge.

Vary baked berry custard to suit your needs

For a dairy-free option, replace the yoghurt with coconut milk. To keep it low in fructose, use rice malt syrup as the sweetener.

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

For more quick, healthy breakfast recipes, click HERE.

Blueberry egg custard
Print Recipe
4.86 from 14 votes

Baked Berry Custard

This Baked Berry Custard recipe is a simple, nutritious breakfast or sweeten it up a little more and turn it into a decadent dessert. 
Prep Time10 minutes
Cook Time30 minutes
Total Time40 minutes
Course: Breakfast, Dessert
Servings: 4

Ingredients

  • 4 egg/s
  • 3 tbsp rice malt syrup or maple syrup (I find this enough, but you can add up to a ¼ cup for a sweeter custard)
  • 250 g natural or Greek yoghurt (1 cup)
  • ½ tsp vanilla -powder, extract or essence
  • 1 lemon/s -zest finely grated
  • 20 fresh blueberries (raspberries or pieces of strawberry)

Instructions

  • Preheat your oven to 200℃/395℉ (fan-forced).
  • In a food processor or blender, mix the eggs, sweetener, yoghurt, vanilla and lemon zest for 30 seconds (until well combined and frothy - like a smoothie). If using a Thermomix, blend 30sec, speed 4.
  • Grease the ramekins with a little butter or coconut oil.
  • Divide the mixture between the four ramekins and place in a water bath. I use a large ovenproof stainless steel fry pan (with a lid), filled to about ¾ of the way up the sides of the ramekins.
  • Arrange the fruit between the ramekins.
  • Cover with the lid and bake for about 30 minutes or until set in the middle. A good indicator is that the middle rises a little.

Serving suggestions

  • Obviously, as is is just fine
  • At breakfast, I often serve with a little of my toasted muesli on top
  • Nice with stewed or fresh fruit
  • Lovely with toasted coconut or nuts for dessert
  • Melted raw chocolate or shavings would make this much more decadent

Store

  • Covered in the fridge.

Notes

Dairy-free

Replace the yoghurt with coconut milk (I used the Ayam brand)

Low-fructose

Choose the rice malt syrup as your sweetener

Timesaving Tip

No need to wash the pan you use for the water bath (it's only boiled the water) - simple dry and store. You can also make these on the stove top, in a steam basket or steam oven - just make sure the water doesn't bubble up over the edge of the ramekins.
 

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

Lemon, Tuna and Quinoa Salad

| Salads

Every time I cook a batch of quinoa, I always make extra so I can make a salad for the kids and I for lunch the next day. Our favourite combo is this lemon tuna quinoa salad – it’s fresh, zesty and really quick and easy to throw together. Feel free to add in any raw or cooked vegetable you like, this is a very versatile recipe.

To source the most sustainable brands of tuna (in Australia), click here.

Health benefits

Quinoa is a complete protein and a great source of fibre, I’ve written about here.  Tuna adds lean protein and omega-3 fatty acids, while the fresh veggies provide vitamins, minerals, and antioxidants.

Ingredients

This gluten-free recipe combines cooked and cooled quinoa, canned tuna, cherry tomatoes, leafy greens, carrot, and fresh herbs, all dressed with a tangy lemon vinaigrette made with lemon zest and juice, olive oil, red wine vinegar, and smoked paprika.

How to make lemon tuna quinoa salad

Start by rinsing and cooking the quinoa in a saucepan, letting it steam and cool. Shake the dressing ingredients together in a jar. Mix the cooked quinoa and tuna in a large bowl, then gradually add the dressing. Fold in the cherry tomatoes, carrots, greens, and fresh herbs. Toss well to serve.

Serving suggestions and how to store

Serve this salad as a main dish or a side with some crusty bread. It can be stored in an airtight container in the fridge for up to 2 days.

Vary lemon tuna quinoa salad to suit your needs

For a vegan or vegetarian version, replace the tuna with tofu or tempeh. You can also add nuts, seeds, or crumbled feta for extra flavour and texture. If tuna isn’t your thing, try substituting it with shredded chicken or beef.

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

Lemon Tuna Quinoa Salad is a light, protein-packed meal perfect for a quick lunch or dinner. It's nutritious, delicious & easy to make.
Print Recipe
5 from 4 votes

Lemon, Tuna and Quinoa Salad

This Lemon, Tuna, and Quinoa Salad is a light, refreshing, and protein-packed meal perfect for a quick lunch or dinner. With fresh herbs, crunchy veggies, and a zesty lemon dressing, it's nutritious and delicious.
Prep Time20 minutes
Total Time20 minutes
Course: Salad
Servings: 2

Ingredients

  • 130 g quinoa - or 2 cups cooked
  • 185 g can tuna -drained
  • 10 cherry tomatoes -halved
  • 25 g leafy greens (1 cup)
  • ¼ bunch/s fresh coriander or mint leaves -leaves picked off stems
  • 1 carrot/s (large) grated or julienned

Dressing

  • ½ lemon/s -zest and juice
  • 60 ml extra virgin olive oil extra virgin (or roughly double the quantity of oil to lemon juice) (¼ cup)
  • 1 tsp red wine vinegar
  • Sea salt and freshly ground black pepper -to taste
  • ¼ tsp smoked paprika
Metric - US Customary

Instructions

  • Firstly rinse the quinoa in a fine sieve really well for at least 1 minute (this removes the bitter saponins from the quinoa). Cook the quinoa by placing it into a pot with 1½ cups of water.
  • Bring the mixture to a boil over medium-high heat, then decrease the heat a bit to maintain a gentle simmer. Cook uncovered until the quinoa has absorbed all of the water, about 10 to 12 minutes.
  • Remove the pot from heat, cover, and let the quinoa steam for 5 minutes. This step gives the quinoa time to pop open and the little white spiral to appear. After 5 minutes, remove the lid and fluff the quinoa with a fork. Allow to cool.
  • Place all of the dressing ingredients into a jar and shake well to combine.
  • In a large bowl mix together the quinoa and tuna.
  • Mix through the dressing, adding gradually until the quinoa and tuna are well coated but not drowning in dressing.
  • Now fold through the tomatoes, carrot, leafy greens and herbs. Enjoy!

Store

  • Store in an airtight container in the fridge.

Notes

Vegan and vegetarian 

Omit the tuna and add in thinly sliced tofu or tempeh and toasted nuts.

Don't like tuna

Replace it with another cooked meat like shredded or diced chicken, lamb or beef.

Add nuts, seeds or dukkah

This is lovely topped with toasted nuts, seeds or even dukkah to add in a nice crunch.

Add feta or goat feta

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

Post your comments or rate this recipe below.

Chicken, Bacon and Vegetable Meatloaf

| Make-ahead Meals, Chicken

This healthy, easy to make Chicken Bacon Vegetable Meatloaf came about when I was was looking to make a tasty no fuss meal that I could bake ahead and reheat later for dinner. I was planning meatballs, but wasn’t in the mood for rolling them, so decided to make this tasty meatloaf. This really nourishing meal was the delicious result. I hope you like it too?

Health benefits

Chicken provides lean protein, while the assortment of vegetables adds vitamins, fibre, and antioxidants. Using quinoa instead of breadcrumbs boosts the protein and fibre content, making this dish more nutrient-dense. All round its a healthy, nutritionally balanced meal.

Ingredients

This gluten-free chicken vegetable meatloaf recipe combines red onion, garlic, celery, carrot, capsicum, and spinach with chicken mince and smoky bacon. Flavoured with thyme and smoked paprika, the addition of rolled quinoa and eggs helps bind the ingredients together. It comes together to make a simple, healthy mid week meal that the whole family will love.

How to make this chicken meatloaf recipe

To make this chicken bacon vegetable meatloaf, start by finely chopping the vegetables and mixing them with the quinoa, egg, herbs, and spices. Mix the chicken mince in and press the mixture into a loaf tin lined with bacon rashers. Bake at 180°C (350°F) for around 30 minutes, then crisp the bacon under a grill.

Serving suggestions and how to store

Serve the meatloaf with steamed veggies, mashed sweet potatoes, or a fresh salad. Store leftovers in the fridge in an airtight container for up to 3 days, or freeze the cooked or uncooked loaf for future meals.

Vary chicken bacon vegetable meatloaf to suit your dietary needs

For an egg-free version, simply omit the egg—it will still hold together, though slightly less firm. You can also substitute rolled quinoa with fresh breadcrumbs for a more traditional texture.

For more quick, easy, nourishing and delicious meals, click HERE.

Chicken Bacon Vegetable Meatloaf - a really quick, easy to make & healthy dinner for the whole family. It's also gluten-free & dairy-free.
Print Recipe
4.47 from 15 votes

Chicken Bacon Vegetable Meatloaf

This Chicken Bacon Vegetable Meatloaf is a tasty and nutritious spin on classic meatloaf. Packed with hidden veggies, lean chicken mince, and a crispy bacon wrap, it's perfect for family dinners or meal prep.
Prep Time15 minutes
Cook Time30 minutes
Total Time45 minutes
Course: Main Course
Servings: 4

Ingredients

  • 1 red onion/s -peeled, halved
  • 2 clove/s garlic -peeled
  • 1 stick/s celery -roughly chopped
  • 1 carrot/s (large) roughly chopped
  • 1 red capsicum/s (small) roughly chopped
  • 30 g baby spinach (handful approx.)
  • 1 tsp dried thyme (or 2 teaspoons of fresh)
  • 1 tsp smoked paprika
  • 60 g rolled / flaked quinoa (½ cup) or fresh breadcrumbs
  • 1 egg/s
  • Sea salt and freshly ground black pepper -to taste
  • 500 g chicken mince
  • 4 rasher/s bacon

Instructions

  • Preheat your oven to 180℃/350℉ (fan-forced).
  • In a food processor, chop the onion, garlic, celery, carrot, capsicum and spinach finely. Place in a large mixing bowl.
  • Add the thyme, paprika, rolled quinoa, egg and salt/pepper and mix to combine. Add the chicken mince and squeeze together to combine the ingredients well.
  • Now line a loaf tin with your bacon rashers so they cover the base and sides of the tin.
  • Press the minced mixture in the tin (so it's firmly packed) and bake for approximately 30 minutes or until cooked through.
  • Once cooked, drain the delicious juices from the tin into a little jug and invert the loaf onto a tray. Place it under a moderate grill for 5 minutes or so to crisp the bacon.
  • Slice with a serrated knife and serve with the reserved pan juices.

Thermomix method

  • Preheat your oven to 180℃.
  • In the Thermomix, chop the onion, garlic, celery, carrot, capsicum and spinach 10 seconds, speed 5.
  • Add the thyme, paprika, rolled quinoa and egg and mix to combine, 10 seconds, speed 2. Add the chicken mince and mix, reverse, 20 seconds, speed 2 (you will need to scrape down the sides to help it combine fully).
  • Now line a loaf tin with your bacon rashers so they cover the base and sides of the tin.
  • Press the minced mixture in the tin and bake for approximately 30 minutes or until cooked through.
  • Once cooked, drain the delicious juices from the pan into a little jug and invert the loaf onto a tray. Place it under a moderate grill for 5 minutes or so to crisp the bacon.
  • Slice with a serrated knife and serve with the reserved pan juices.
  • Note - it can also be steamed in the Varoma for 45 minutes (then bacon crisped as above).

Serve

  • With steamed vegetables or a big salad.
  • I also love meatloaf with mashed potato or sweet potato or this Magic Mash. To make a simple mashed sweet potato, place washed whole sweet potatoes in the oven to bake alongside the meatloaf. Once they are cooked, simply scoop the flesh out of the skin and mash with a dollop of butter and sea salt.

Make-ahead

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

Store

  • Store in an airtight container in the fridge.
  • Can also be frozen (either raw or after cooking). Fully defrost before cooking/ re-heating.

Notes

Egg-free

Just omit it. It won't be quite as firm, but still delicious.
 

I love to receive comments and questions about my recipes. It really helps me to shape what I share with you in the future. Share you comment below.

Blood Orange Jelly

| No-bake Sweets

This refreshing home made Blood Orange Jelly (or orange jello depending on where you live in the world) is a delicious and healthy treat, made with fresh orange juice and coconut water. It’s a great option for a light dessert or a snack, and it’s easy to customise for various dietary preferences. I especially love to make this when juicy blood oranges are in season.

My kids number one favourite treat right now is any type of jelly and they’ve rated this, their absolute favourite flavour (for the moment anyway).

Health benefits

Oranges are packed with vitamin C and antioxidants, when oranges and lemons are in season, their nutrient levels are at their best so that’s the time to make this jelly. The addition of coconut water also offers natural electrolytes. The gelatin used here supports gut health, joint function, and skin elasticity, making this not only delicious but also nourishing.

Gelatin is made from the bone and connective tissue of animals that has been dried and turned into a powder. I have written about the benefits of gelatin in this post about bone broth. As I’ve always stated, eating whole food sources of any nutrient is best, so consuming bone broth regularly is the most nutrient dense way to consume gelatin. But for a tasty treat, making a batch of jelly is a delicious way to include additional gelatin in your diet.

I like to use THIS gelatin to make gummies or jelly.

Ingredients

This orange jelly recipe calls for freshly squeezed blood orange juice (or regular orange juice), coconut water, a bit of rice malt syrup or honey for sweetness (optional), lemon juice, and grass-fed or organic gelatin. For a smoother jelly, you can strain the juice, though leaving the pulp adds extra fibre.

How to make this blood orange jelly

Start by warming the coconut water and optional sweetener in a small pot. Sprinkle the gelatin over the liquid gradually, stirring after each addition. Once dissolved, combine the coconut water mixture with the freshly squeezed orange and lemon juices. Pour into molds or a bowl and refrigerate until set.

Serving suggestions and how to store

Serve the jelly chilled, either on its own or with fresh fruit or whipped cream. Store in an airtight container in the fridge to maintain freshness.

Vary this blood orange jelly to suit your needs

To make this blood orange jelly recipe low-fructose, use rice malt syrup as the sweetener. For a coconut-free version, substitute the coconut water with water kefir or kombucha. Vegetarians and vegans can try setting the jelly with agar-agar instead of gelatin, though adjustments may be needed for the best results.

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

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

Blood Orange Jelly - with the goodness of fresh fruit, coconut water & grass-fed gelatin, this jelly is an easy to make, delicious treat for the family.
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5 from 4 votes

Blood Orange Jelly

A jelly made with fresh fruit and gelatin is a far cry (health wise) from the processed version. Best of all, it really is very easy to make, no more so than my Blood Orange Jelly.
Prep Time10 minutes
Chill1 hour
Total Time1 hour 10 minutes
Course: Dessert, Snack
Servings: 4

Ingredients

  • 500 ml freshly squeezed blood orange juice (or regular orange juice) (2 cups)
  • 120 ml coconut water (½ cup)
  • 1-2 tbsp rice malt syrup or honey (optional)
  • 1 lemon/s -juice
  • 3 tbsp grass-fed or organic gelatin

Instructions

  • Place the coconut water and sweetener into a small pot and heat for a minute to lukewarm.
  • Sprinkle the gelatin over the liquid, stirring after each tablespoon. For a traditional jelly set use 2 tablespoons, for a firmer, more gummy-lolly-like consistency, add 3 tablespoons.
  • If the gelatin doesn't completely dissolve, you can pop your pot back on the heat for a minute (only heat to luke warm), stirring well.
  • Juice your oranges and lemons and mix with the coconut water mixture. Personally, I don't strain any bits of pulp, but feel free to if you want a jelly with a really smooth consistency.
  • Pour into a bowl or moulds, and set in the fridge.

Store

  • Airtight in the fridge.

Notes

Low-fructose

Choose rice malt syrup as your sweetener.

Coconut-free

Replace the coconut water with water keffir or kombucha.

Vegetarian and vegan

Set with agar-agar (I haven't recipe tested this as yet).

Other jelly recipes you might like:

  • Berry Jelly (in my trifle recipe), here
  • Chocolate coconut, here
  • Lemon immune jelly recipe, here
 

I love to receive your feedback and welcome any questions. Post your comment or questions below.

 
 

Baked Brown Rice Pudding

| Breakfast

This gluten-free Baked Brown Rice Pudding is a wholesome, satisfying dessert or breakfast option that turns leftover rice into a delicious and nourishing dish. It’s a versatile recipe that can be customised with your choice of spices, fruits, and sweeteners.

One of the ways I manage to feed my family unprocessed foods without spending endless hours in the kitchen is to always cook more than we need for that meal. So even when I cook rice to go with a curry, I often cook a little extra and use it to make this delicious breakfast (that could also double as dessert).

In my many years consulting as a Naturopath and assessing patients diets, the one meal where most people failed drastically, was breakfast. I found so many people searching for energy, vitality, productivity and better general health; spending large sums of money on supplements and searching for the ‘magic bullet,’ but also neglecting the one meal that could improve both their short and long-term health. In my professional opinion, eating a nutritionally balanced, unprocessed breakfast each and every day is THE very best place to start if you want to improve your overall health and wellbeing. Find an awesome range of brekkie inspo in my ebook ‘Rise and Shine a Well Nourished Breakfast‘ – designed with mad morning’s in mind, it will ensure your brekkie is as good as it gets.

Health Benefits

Did you know that half of the daily calories for half of the world’s population come from rice? For many of the oldest living people in the world, brown rice is a dietary staple. Brown rice is a low allergenic, high fibre and nutrient rich food. When brown rice is produced, only the outermost layer of the rice kernel, the hull (which contains few nutrients) is removed. According to The Worlds Healthiest foods, ‘the complete milling and polishing that converts brown rice into white rice destroys 67% of the vitamin B3, 80% of the vitamin B1, 90% of the vitamin B6, half of the manganese, half of the phosphorus, 60% of the iron, and all of the dietary fiber and essential fatty acids.’ I always try to soak my rice before cooking it to ensure it’s as digestible and nourishing as can be.

As you will notice, I have used brown basmati because I adore the flavour, but feel free to use any brown rice available to you. Combined with protein from the milk, eggs (see variations for egg-free), and nuts, this makes a wonderful, sustaining breakfast. The additional anti-inflammatory spices and lemon zest make this even more nourishing and healing. Their warming, immune boosting properties make this a wonderful start to a wintery day.

Ingredients

You’ll need leftover cooked brown rice, eggs, milk, a sweetener like rice malt syrup or honey, and your choice of fruit and nuts for topping. Spices like cinnamon, cardamom, and ginger can also be added for a warming flavour boost.

How to make this baked rice pudding recipe

Start by preheating your oven to 200℃/395℉ and greasing a baking dish. Spread the cooked rice evenly in the dish. Whisk together the eggs, milk, sweetener, vanilla extract, lemon zest, and spices, then pour this mixture over the rice and stir. Top with almonds or other nuts and fruit, and bake for 20-30 minutes until the pudding is set like custard.

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

Serving suggestions and how to store

Enjoy this creamy brown rice pudding warm from the oven, topped with full-fat natural yogurt, cultured sour cream, or coconut yogurt. Leftovers can be stored in an airtight container in the fridge for a couple of days, making it a great meal-prep option for breakfasts or snacks.

Vary this baked brown rice pudding to suit your dietary needs

For a low-fructose version, use rice malt syrup and low-fructose fruits like berries. The pudding can easily be made dairy-free by using nut or coconut milk and served with coconut yogurt. For an egg-free or vegan option, replace the eggs with chia gel and use a plant-based milk. To make it nut-free, substitute the nuts with seeds or shredded coconut.

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

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

This gluten-free, healthy Baked Brown Rice Pudding is a versatile dessert or breakfast that turns leftover rice into a delicious & nourishing dish.
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4.68 from 34 votes

Baked Brown Rice Pudding

This Baked Brown Rice Pudding is a wholesome, satisfying dessert or breakfast option that turns leftover rice into a delicious and nourishing dish. It’s a versatile recipe that can be customised with your choice of spices, fruits, and sweeteners. It's so much more nourishing than anything in a cereal box. 
Prep Time10 minutes
Cook Time30 minutes
Total Time30 minutes
Course: Breakfast, Dessert
Servings: 4

Ingredients

  • 2 cup/s leftover cooked brown rice (approx.) I used brown basmati
  • 2 egg/s (these need to be large eggs, approx. 80-90g otherwise use 3 eggs or it won't set quickly)
  • 500 ml milk (of choice) (2 cups)
  • 85 g rice malt syrup, honey or maple syrup (¼ cup)
  • 1 tsp vanilla
  • 1 lemon/s -zest finely grated (optional)
  • 1 tsp ground cinnamon (optional)
  • ½ tsp ground cardamom (optional)
  • ½ tsp ground ginger (optional)
  • ¼ tsp ground turmeric (optional)
  • ½ cup/s flaked almonds (or any nut of choice)
  • 1 cup/s fresh fruit -to bake on top (apple, rhubarb, pear, stone fruit, banana, berries)

Instructions

  • Preheat your oven to 200℃/395℉ (fan-forced).
  • Grease a small baking dish (25 x 25cm) well and add the leftover brown rice.
  • In a blender (or by hand with a whisk and muscle) combine the eggs, milk, sweetener, vanilla, zest and spices.
  • Pour over the rice, top with almonds (or any other nuts you like) and fruit.
  • Bake for 20-30 minutes or until set (like a custard), whilst you take a shower, make lunches etc;
  • Enjoy hot out of the oven with full-fat natural yoghurt, cultured sour cream or coconut yoghurt (I love Coyo).

Thermomix Method

  • Preheat your oven to 200℃.
  • Grease a small baking dish well and add the leftover brown rice.
  • Place the eggs, milk, sweetener, vanilla, zest and spices in the TMX and mix 30 seconds, speed 4.
  • Pour over the rice, top with almonds (or any other nuts you like) and fruit.
  • Bake for 20-30 minutes or until set (like a custard).
  • Enjoy hot out of the oven with full-fat natural yoghurt, cultured sour cream or coconut yoghurt (I love Coyo).

Store

  • Store in an airtight container in the fridge.

Notes

Low-fructose

Choose rice malt syrup as your sweetener and choose low fructose fruit.

Dairy-free

Choose nut or coconut milk. Serve with coconut yoghurt.

Egg-free

Replace with 2 tablespoons of chia, ground and soaked in 6 tablespoons of water to form a gel.

Vegan

Combine the egg and dairy-free options above. 

Nut-free

Replace the nuts with shredded coconut, seeds or just omit altogether.
 

I'd love to hear how you like this delicious start to the day. Post your comment or rate this recipe below. 

Indian Vegetable Curry

| Make-ahead Meals, Freezable Meals, Vegetarian

This Indian Vegetable Curry is a versatile dish that’s packed with flavour. The blend of spices, cashews and yogurt makes for a rich creamy curry that pairs perfectly with any vegetables you have on hand. You can also freeze batches of the sauce for a quick curry another time. Vegetarians this is the ultimate mixed vegetable curry.

Health benefits

Anything with this many veggies is always going to be full of nutrition and gut loving fibre! Coupled with so many wonderful anti-inflammatories, digestion and immune supporting anti-inflammatory spices; protein and essential fatty-acid rich cashew nuts, this is not only really delicious but supports optimal health and healing.

Ingredients

This gluten-free Indian vegetable curry recipe features aromatic spices like fennel seeds, cumin, turmeric, coriander, and garam masala. Combined with fresh vegetables, cashews, tomatoes, and yogurt, it creates a delicious curry sauce that’s adaptable to your preferences.

How to make this vegetarian curry

To make this veg curry begin by sautéing the onions, garlic, ginger and spices (fennel seeds, cumin powder, coriander powder, turmeric and garam masala) over a medium heat until fragrant. Blend this with cashews, tomatoes, yogurt and water (or vegetable broth) to create the creamy base. Then, simmer the vegetables in the sauce, adding them in stages based on their cooking time. For a time-saving method, steam or roast the vegetables and stir them into the sauce. Garnish with fresh coriander leaves (fresh cilantro) to serve.

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

Serving suggestions and how to store

Serve this Indian Vegetable Curry with brown basmati rice, quinoa, or cauliflower rice. I love serving with naan bread too. For added variety, try it with a poached egg for breakfast. Leftovers can be stored in the fridge for up to 3 days or frozen for longer storage.

Vary this Indian vegetable curry to suit

For a dairy-free or vegan option, swap the yogurt for coconut milk. If avoiding onions, use fennel instead. You can also add chickpeas or lentils for extra protein, or incorporate chicken or fish if you prefer a meat version. Adjust the spice level by adding chilli flakes or serving with fresh red chilies for customised heat.

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

This Indian Vegetable Curry is a versatile dish packed with flavour. Pair it with any vegetables you have on hand for the best veg curry.
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4.78 from 53 votes

Indian Vegetable Curry

This Indian Vegetable Curry really easy to make, mild curry that the whole family will love. It's also super versatile so you can adapt it to suit your taste. 
Prep Time15 minutes
Cook Time25 minutes
Total Time40 minutes
Course: Main Course
Cuisine: Indian
Servings: 4

Ingredients

  • 1 tbsp butter, ghee or coconut oil
  • 1 onion/s (medium) peeled and diced
  • 2 clove/s garlic -peeled and diced
  • 1 tsp ginger root -peeled and finely grated
  • 1 tbsp fennel seeds
  • 1 tbsp ground cumin
  • 1 tsp ground turmeric
  • 1 tbsp ground coriander
  • 1 tbsp garam masala
  • 150 g raw cashew nuts (1 cup)
  • 5 vine ripened tomatoe/s -roughly chopped
  • Sea salt and freshly ground black pepper -to taste
  • 250 g natural, Greek or coconut yoghurt (1 cup)
  • 180 ml water (¾ cup) or vegetable broth

Vegetables I used - see note below

  • 1 sweet potato/s (small)
  • 1 carrot/s (large)
  • 1 red capsicum/s
  • ½ cauliflower
  • ½ broccoli
  • 30 g baby spinach (1 cup)
  • ½ cup/s peas -fresh or frozen

Serve

  • Rice, quinoa or cauliflower rice (to serve)
  • ½ bunch/s fresh coriander leaves

Instructions

Note

  • You can chose any vegetables you like with this curry. Try to cut your root vegetables to roughly the same size and group vegetables into approx. cook times. So in this case, the carrot and sweet potato will take the longest so I add them to the sauce first, followed by the red capsicum, cauliflower, broccoli and lastly, I stir in the spinach to wilt. The cook time will depend on the size you have cut your vegetables. I like a fairly chunky curry, which is easier to cut up but takes a bit longer to cook than if you cut the vegetables smaller. Your call.
  • In a large, deep pan, melt the ghee, butter or coconut oil and sauté the onion, garlic, ginger and spices over a low heat unit the onion is just starting to become opaque and the spices smell amazing.
  • Transfer this to a blender or food processor with the cashews, tomatoes, sea salt, yoghurt and water and blend until it is smooth.
  • Add it back to the pan you cooked the onions and spices in (no need to wash it), add your vegetables in stages (see the note above), and simmer with the lid on (it will spit), stirring frequently until the vegetables are cooked to your liking. Taste and season again (salt is really important to bring the flavour of the spices out so make sure you season well).
  • My curry takes approx. 15 minutes for the root vegetables and another 5-10mintes for the quick cooking veggies (broccoli, cauliflower and capsicum). Always add leafy greens (baby spinach/coriander) at the very end once you have turned off the heat.
  • Another way to cook this curry is to steam (or roast) the vegetables and just mix through the sauce (which has simmered 10-15 minutes to build flavour).

Thermomix Method

  • Place your onion, garlic and ginger (also fresh turmeric if using) in your TMX and process 3 seconds, speed 6. Scrap the sides. Add the fennel seeds, cumin, turmeric powder, coriander seeds and garam masala and ghee, butter or coconut oil and sauté 3 minutes, temp 100, speed 1.
  • Add the cashew nuts, sea salt and tomatoes and blend 20 seconds, speed 7.
  • Add the yoghurt and water and blend 1 minute, speed 8.
  • At this point, you can choose to cook your curry in a stove-top pot (point 3 above), or continue in your TMX. Personally, I like to finish this in a pot as I find the vegetables stay more intact than cooking it in the TMX. See the note above re-cook time. If you do choose to cook your vegetables in the TMX, make sure the blade is on reverse and cook at temp 100, speed 1 (cook times will vary as explained above).
  • Taste and season again (salt is really important to bring the flavour of the spices out so make sure you season well).
  • If you are using the steamed method (point 5 above), cook for 10 minutes, temp 100, speed 3 before pouring over your vegetables.

Serve

  • This is lovely served with brown basmati, quinoa or cauliflower rice.
  • Garnished with fresh coriander leaves.

Make-ahead

  • Re-heat in a pot over a low heat until just hot.
  • Leftovers are great for breakfast with a poached egg.

Store

  • Store in an airtight container in the fridge.
  • Can also be frozen (either the sauce alone or with the vegetables).

Notes

Dairy-free and vegan

Sub the yoghurt with coconut milk.

Onion-free

Replace the onion with a small bulb of diced fennel.

Garlic-free

Increase the ginger to a 4cm piece to replace the garlic.

Add a legume

Feel free to add in cooked chickpeas or lentils.

Add meat

You could also add meat to this curry sauce – I’d suggest it’s best suited to chicken or fish.

Make it spicy

Add dried chilli flakes at part one of the method. Or, serve with fresh or dried chilli so everyone can control their own heat (this is what we do).
 

Hope you enjoy this very versatile curry. Love to hear how you like it or post a question in the comments below.

Beetroot Coconut Ginger Soup

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

My whole family have all come to love this Beetroot Coconut Ginger Soup – not only is it a delicious combination of flavours, it’s incredibly nourishing and truly food as medicine!

I find the human palate an amazing thing – some people just eat anything that’s put in front of them and others are a little more discerning (sounds so much more classy than ‘fussy’). You might be surprised that I actually fit into the second category here. With age, I’ve certainly broadened my culinary horizons – largely due to my ‘eat anything at all’ husband, no matter how unusual. Also, as we have travelled a fair bit, so I’ve had to venture outside of my comfort zone and try new and sometimes unrecognisable things (and mostly I’ve been pleasantly surprised).

My son is just like his father – if he eats a prawn, he crunches the head and all. Recently, he couldn’t understand why he couldn’t eat the head off a sardine (yuk)! My daughter, on the other hand, is like me, a little more cautious.Which brings me to this soup, because she can really be quite picky with cooked beetroot (raw and fermented is fine though). However, this Beetroot, Coconut and Ginger soup has such a beautiful, velvety flavour that has been enough for her to accept it in its cooked form.

So before you flick away from this recipe thinking the kids or hubby will never eat this, I’d really encourage you to consider giving it a go.

Health Benefits

Beetroot is a rich source of fibre and many valuable and protective nutrients. It is a unique source of betaine, a nutrient that is known to help protect against inflammation, support liver detoxification, improve vascular risk factors, enhance (sports) performance and is likely to help prevent numerous chronic diseases. Coupled with the anti-inflammatory herbs ginger and turmeric and immune supporting coconut, this is one nutrition packed soup.

Ingredients

This healthy beet soup recipe uses simple, whole ingredients like fresh beetroot, carrots, apple, and ginger. Combined with stock and coconut milk, the ingredients come together to create a rich, delicious soup.

How to make beetroot soup

Start by sautéing the onion, garlic and ginger in a large saucepan until soft, then add the turmeric, beetroot, carrot, and apple along with your chosen stock. Simmer everything over a medium heat until tender, then blend with coconut milk until smooth.

Serving suggestions and how to store

Serve this gluten-free, healthy beetroot soup with a generous drizzle of coconut milk, fresh parsley, and lemon wedges. It pairs beautifully with a slice of crusty sourdough bread. Store any leftovers in the fridge for up to 3 days or freeze for up to 3 months.

Vary beetroot coconut ginger soup suit your dietary needs

For a dairy-free option, use ghee or olive oil instead of butter. To make it vegetarian or vegan, opt for vegetable stock and olive oil for sautéing. If you’re avoiding onions and garlic, try fennel and a pinch of chili flakes for a fresh twist.

For more delicious, easy to make, nourishing soups, click HERE.

This beetroot coconut ginger soup is nutritious and delicious. It's gluten-free and dairy-free and can be made vegan too.
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4.42 from 24 votes

Beetroot, Coconut and Ginger soup

This beetroot, coconut, and ginger soup is a vibrant, delicious soup that’s as nutritious as it is delicious. The combination of earthy beets, creamy coconut milk, and a zingy hit of ginger makes it a warming soup with a hint of sweetness and spice.
Prep Time15 minutes
Cook Time25 minutes
Total Time40 minutes
Course: Soup
Servings: 4

Ingredients

  • 2 tbsp butter, ghee or olive oil
  • 2 onion/s -peeled & roughly diced
  • 3 clove/s garlic -peeled & chopped
  • 2 tbsp ginger root - peeled & finely grated
  • 3 beetroot (medium)
  • 1 tsp fresh turmeric root -grated (½ teaspoon if using dry)
  • 2 carrot/s - diced
  • 1 green apple - peeled & diced
  • 720 ml chicken broth or stock (3 cups) or vegetable stock
  • Sea salt and freshly ground black pepper - to taste
  • 270 ml canned coconut milk
  • ¼ bunch/s flat leaf parsley - chopped, to serve
  • 1 lemon/s - wedges, to serve

Instructions

  • In a medium sized pot, heat your butter, ghee or olive oil over a low heat and add the onion, garlic and ginger. Sauté gently for 10 minutes (do not brown).
  • Peel and cut the beetroot into roughly the same sized pieces.
  • Add to the pot with the turmeric, carrot, apple, stock and season well. Bring to the boil and then reduce to a slow simmer for about 15 minutes or until the beetroot is tender (when a fork can poke it easily).
  • Allow to cool a little and place in a high-speed blender or food processor with the coconut milk (reserving ¼ can to serve). Blend (puree) until smooth and creamy. Taste and adjust the seasoning if necessary.
  • If you have particularly earthy beets, you can add a teaspoon or two of sweetener (maple syrup or rice malt syrup) to counterbalance it.
  • Garnish with parsley and the reserved coconut milk and serve with a wedge of lemon (this really compliments this flavour of the soup).

Themomix method

  • Place your ginger and garlic in the TMX and chop 5 seconds, speed 5.
  • Add the onions and chop 5 seconds, speed 5.
  • Add the butter, ghee or olive oil and saute 3 minutes, 100, speed 1.
  • Add the turmeric, beetroot and carrot, apple and chop further, 5 seconds, speed 4.
  • Add the stock, seasoning and cook 15 minutes, temp 100, speed 2.
  • Remove the lid and allow to cool for a few minutes. Add the coconut milk (reserving ¼ can to serve) and puree 20 seconds, speed 7.
  • Taste and adjust the seasoning if necessary. If you have particularly earthy beets, you can add a teaspoon or two of sweetener (coconut syrup or rice malt syrup) to counterbalance it
  • Garnish with parsley and the reserved coconut milk and serve with a wedge of lemon (this really compliments this flavour of the soup).

Make-ahead

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

Store

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

Notes

Dairy-free

Use ghee or olive oil to sauté.

Vegetarian and vegan

Choose ghee or olive oil to sauté and vegetable stock.

Onion and garlic free

Replace the onion with a bulb of fennel, diced, and a pinch of chilli flakes.
 

Love to hear your feedback on this slightly unusual soup. Post a comment below.

Lemon Turmeric Jellies

| Healthy Lunchbox, After School Snacks, No-bake Sweets

I’m always experimenting with jelly flavours and trying to cram as much nutrition into one small treat as possible. So these Lemon Turmeric Jellies came about after my husband came down with man flu and I went on a mission to keep the rest of us from succumbing.

These lemon turmeric jellies are a refreshing, immune-boosting treat packed with antioxidants and anti-inflammatory benefits. They’re easy to make, with a zesty lemon flavour and a hint of spice from ginger and turmeric.

Health benefits of lemon jellies

The ginger and turmeric root are powerful anti-inflammatory and warming immune supportive herbs in these gut loving lemon gummies. The coconut water is hydrating and the kombucha and kefir are supportive to a healthy gut microflora. While lemon adds a vitamin C boost.

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

The biggest benefit of eating gelatin, in my opinion, is that it is a gut healer, which means better nutrient absorption (so greater nourishment) all round. Also, if your gut is functioning well, then your nervous and immune systems are better supported.

I like to use THIS gelatin to make healthy lemon gummies or lemon jelly.

Ingredients

These gummies are made with simple, natural ingredients like fresh turmeric root (or powder), fresh ginger, fresh lemon juice, raw honey and grass-fed gelatin, these jellies are a healthy, gluten-free snack.

How to make Lemon Turmeric Jellies

Start by simmering the turmeric and ginger in water to release their flavours and goodness, then mix in coconut water, lemon juice, and honey. Add gelatin to set the mixture, and let it chill in the fridge until firm.

Serving suggestions and how to store

Serve these anti-inflammatory jellies as a midday snack or a post-meal treat. Store in an airtight container in the fridge for up to a week or in the freezer for longer.

Vary the lemon jellies to suit your needs

For a low-fructose gummy, use rice malt syrup instead of honey. If you’re not a fan of coconut, swap coconut water for kombucha or water kefir, and you can easily sub fresh turmeric with powdered.

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

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

Or for more healthy gummie recipes, click HERE.

Lemon jellies
Print Recipe
5 from 8 votes

Lemon Jellies

A beautiful, immune supportive treat, these Lemon Jellies have been a hugely popular recipe. They are great for helping to prevent illness, as well as being an easy food to eat if you are feeling under the weather. 
Prep Time10 minutes
Chill1 hour
Total Time1 hour 10 minutes
Course: Dessert, Snack
Servings: 8

Ingredients

  • 250 ml water (1 cup)
  • 2 cm ginger root -peeled & sliced
  • 1 cm fresh turmeric root -peeled & sliced or ½ tsp ground
  • 250 ml coconut water (1 cup) or kombucha or water kefir
  • 1-4 tbsp honey - Manuka or raw (amount depends on the level of sweetness you like)
  • 1 lemon/s (large) juice (or 2 small)
  • 2 - 3 tbsp grass-fed or organic gelatin

*Note about honey - only raw, unheated and unprocessed honey has medicinal properties. A good quality Manuka honey is the very best option.

Instructions

  • Place the water, ginger and turmeric root into a small pot and bring to the boil, reducing to a simmer for approx. 5 minutes.
  • Take off the heat off and allow to cool for 5 minutes.
  • Remove the solids (strain) and stir in the coconut water (kombucha or water kefir) honey, lemon and optional Camu powder. Taste to check that you are happy with the flavour (sour/sweet balance). I should be luke warm before adding your gelatin.
  • Now sprinkle the gelatin over the liquid, allow it to sit and bloom (go wrinkly) for a few minutes then whisk to mix through. For a traditional jelly set use 2 tablespoons, for a firmer, more gummy-lolly-like consistency, add 3 tablespoons.
  • If the gelatin doesn't completely dissolve, you can pop your pot back on the heat for only 1 minute (only heat to luke warm), stirring well.
  • Pour into a lined slice tray or moulds, and set in the fridge.

Thermomix

  • Place the water, ginger and turmeric root into the bowl heat 5 mins, varoma, speed 1.
  • Add the honey or rice malt syrup, mix 30 seconds speed 3.
  • Remove the solids and add the coconut water, kombucha or water kefir, honey (and optional camu camu).  Mix 10 seconds, speed 3. 
  • Now add the gelatin, allow to bloom, mix 1 minute, temp 37, speed 2 or until the gelatin is dissolved.

Store

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

Tip

  • If using silicon moulds to set your gummies, freeze them to make removing them from the mould clean and simple.
  • If your Jellies don't set, its because the liquid was either too hot or too cold (it needs to be luke warm) or the brand you are using has a different liquid to gelatin ratio. All is not lost, simply add back to the pot, gently heat to luke warm and add more gelatin.

Notes

Low-fructose

Choose rice malt syrup as your sweetener.

Coconut-free

Choose the kefir or kombucha instead of the coconut water.

Don't like ginger or want to use powdered?

Leave it out or use ½ teaspoon of the ground ginger powder.

No fresh turmeric?

Sub with ¼ teaspoon of turmeric powder.

Add Camu

You can certainly add a tsp of camu camu powder if you wish for an extra vitamin C boost.
 
 

I'd love to hear how you liked these delicious little treats. Post a comment or rate this recipe.

Protein Power Bars

| After School Snacks, No-bake Sweets

These protein power bars are a fantastic on-the-go snack loaded with healthy fats, protein, and fibre. They’re easy to make, require no baking, and are endlessly versatile, making them a perfect addition to your snack rotation.

This is a great school holiday slice for you to whip up for, or with the kids. We love these after a workout or as an afterschool snack. It’s super simple to make, no-bake and tastes so good! 

Health benefits

This no-bake protein bar recipe is packed full of nutrition. Oats are a nourishing, high fibre, nerve supporting food. The nuts, seeds and coconut provide good fats, protein and energy (of the slow release kind). The cinnamon further stabilises blood sugars and the cacao is antioxidant. If you choose the gluten and grain-free version, the protein content increases. This recipe is easily adapted to gluten-free, dairy-free, 

Ingredients

These healthy chocolate protein bars calls for simple ingredients like rolled oats, your choice of nuts and seeds, chia seeds or flax seeds, coconut, and cacao. You can mix and match nuts and seeds to your liking, and choose between rice malt syrup or honey for your preferred level of sweetness.

How to make homemade protein power bars

First, melt the butter or coconut oil with your chosen sweetener, cacao, and cinnamon in a small pot and stir well. Then, toast the dry ingredients (oats, nuts, seeds, and coconut) for a deeper flavour, or keep them raw for a quicker version. Mix everything together in a large bowl, press the mixture into a lined tin, and let it set in the freezer before cutting into bars. They have the best chewy, nutty texture and chocolaty flavor.

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

Serving suggestions and how to store

Store these bars in the fridge for up to two weeks or in the freezer for up to three months. They’re best enjoyed straight from the fridge or freezer, making them a great snack to pack for lunches (with an ice pack as they need to be kept chilled).

Vary the protein power bars to suit 

There are so many substitutions for this protein power bar recipe. For a dairy-free version, swap the butter for coconut oil. To make it gluten- or grain-free, use rolled quinoa or millet instead of oats. Vegans can opt for rice malt or maple syrup as a sweetener, and if you need a nut-free option, simply use only seeds. To make it a little indulgent, feel free to add dark chocolate chips or drizzle over melted dark chocolate. I sometimes add a sprinkle of sea salt for a nice sweet salty taste. 

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

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

Protein Power Bars -this whole foods, protein rich bar is perfect for a school holiday or after school snack & great for hungry teens. Intolerance friendly too.
Print Recipe
5 from 29 votes

Protein Power Bars

These Protein Power Bars as really simple to make and a healthy, delicious snack to keep in the freezer for hungry kids (or adults). They are really sustaining and sure to become a favourite treat. 
Prep Time10 minutes
Chill30 minutes
Total Time40 minutes
Course: Snack
Servings: 12

Ingredients

  • 150 g butter or coconut oil -melted
  • 170 g rice malt syrup or honey (½ cup)
  • 30 g cacao powder (¼ cup) unsweetened Dutch process or raw
  • 1 tsp ground cinnamon
  • 130 g rolled oats (1½ cups approx.) or rolled quinoa (or half oats, half rolled quinoa - see below for gluten and grain-free)
  • 230 g raw nuts and/or seeds (1½ cups approx.) I used walnuts, hazelnuts, almonds, sunflower seeds
  • 1 tbsp chia or flax seeds -preferably ground
  • 100 g desiccated coconut (1 cup)

Instructions

  • In a small pot, combine the butter or coconut oil, sweetener, cacao and cinnamon over a low heat, stirring until combined (a few minutes).
  • For a tastier slice, toast the oats, nuts, seeds and coconut in a large pan over a low heat for 5-10 minutes, stirring often (the coconut will colour).  Or if you’d prefer, simply combine the dried ingredients raw.
  • Allow to cool a little (if you’ve chosen to toast) and then pulse (quickly) in your food processor a couple of times to chop the nuts a little.
  • Add the wet ingredients and mix together until well combined.
  • Use a big wet serving spoon to press firmly into a small slice tin lined with baking paper (parchment paper).
  • Place in the freezer for about 20 minutes to set.
  • Once set firm, remove from the tin and cut into squares.

Thermomix Method

  • Melt your butter or coconut oil, 1 minute, speed 4, temp. 90. Add the sweetener, cacao and cinnamon and mix 1 minute, speed 4, temp. 90.
  • Add the dried mix, mix 10 seconds, speed 4. Then process by using the turbo button to pulse a couple of times until the nuts are roughly chopped (to your preferred consistency).
  • Follow from step 5 above.

Store

  • Store in an airtight container in the freezer for up to 3 months. They will fall apart if not kept cool (especially the coconut oil version) so serve or pack from frozen and keep in a container with an icepack if storing out of the fridge. 

Notes

Dairy-free

Use coconut oil instead of butter.

Gluten and grain-free

Replace the oats with rolled quinoa and/ or millet.

Low-fructose

Choose the rice malt syrup instead of honey.

Vegan

Choose rice malt or maple syrup as your sweetener. Use coconut oil instead of butter.

Nut-free

Use only seeds. For 150 pages of nut-free recipes, take a look at my super popular ebook 'The Well Nourished Lunchbox'. Click HERE to find out more and read the rave reviews.

Coconut-free

Replace the desiccated coconut with the same quantity or nut meal.

Cacao-free

Replace the cacao with carob powder.
 
 

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