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lowfructose

Dairy-free Béchamel Sauce

June 21, 2021 | Sauces and Dressings, Members only

This Dairy-free Béchamel Sauce came about when I wanted to make a creamy sauce for a bake I was testing for my largely dairy-averse son. My whole family declared it a total winner! We can now enjoy so many creamy dishes – casseroles, lasagne, mornay and cauliflower cheese to name a few. Even if you…

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Spelt Pappardelle

June 21, 2021 | Pasta and Noodles, Staples, Members only

I love making this Spelt Pappardelle from scratch as a fun weekend cooking project! I love doing this with my daughters, Lucia and Francesca. While one is rolling out the dough, the other is cutting the pasta into long ribbons of pappardelle. There is always much talking and laughter, a lovely way to spend time…

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Sweet Crispy Chicken Wings

May 24, 2021 | Meals, Budget Friendly, Make-ahead Meals, Chicken, Members only

These sensational Sweet Crispy Chicken Wings are such a simple, tasty and budget friendly meal. My family go crazy for these and I often whip them up when a group of teens descend on me and are staaaarvving! These are also pretty fool-proof as you are not frying them- it’s a super easy method of…

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Butterscotch Self Saucing Pudding

May 3, 2021 | Baked Sweets, Desserts, Members only

This Butterscotch Self Saucing Pudding is one for the dessert lovers out there. Using coconut sugar or rapadura gives the pudding a gentle sweetness with such a delicious flavour. A lovely baked crust on the pudding with gooey sauce underneath and dolloped with cream- a truly delightful mix of tastes and textures that will please…

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Chocolate Mug Cake

April 26, 2021 | Baked Sweets, Desserts

We all get a craving for dessert occasionally, so why not make something that is rich and decadent, but also nourishing? This is the best Chocolate Mug Cake recipe and is just the thing for those evenings when a simple, sweet treat is needed. It’s also gluten-free, grain-free, dairy-free and refined sugar-free so it suits many dietary requirements.

However, a word of warning; it is dangerously easy and fast to make (and even easier to eat).

Health benefits

This chocolate mug cake recipe uses almond meal as its base, providing healthy fats and protein. The cacao adds a rich antioxidant boost, while the option to use natural sweeteners like rice malt syrup or honey keeps the sugar content in check. Plus, it’s easily adaptable to fit various dietary needs.

Ingredients

For this healthy mug cake recipe, you’ll need rice malt syrup, honey or maple syrup, melted butter or coconut oil, raw cacao powder (or unsweetened cocoa powder), an egg, almond meal (or almond flour), baking powder, and a pinch of sea salt if you love that sweet-salty combo.

How to make healthy chocolate mug cake

In a small bowl mix your sweetener, melted butter, and cacao in a bowl, then whisk in the egg. Stir through the dry ingredients…almond meal, baking powder and a pinch of salt before spooning the cake batter into a ramekin or microwave safe mug. Bake for 10-15 minutes in the oven or zap it in the microwave for about a minute, and you’ve got yourself a rich, gooey chocolate cake. I just love the taste and texture of this delicious dessert!

Serving suggestions and how to store

Serve this gluten-free mug cake fresh and warm as it or with a scoop of ice cream, cream, coconut yoghurt, greek yoghurt or even some fresh berries (I love it with raspberries or strawberries). It’s also delicious topped with sliced banana. It’s best eaten straight away, but if you need to, you can store it in the fridge for a day and reheat.

Vary this chocolate mug cake to suit your dietary needs

For a dairy-free option, swap butter for coconut oil. If you’re keeping things low-fructose, rice malt syrup is the way to go. Nut-free? Use spelt flour or your favourite gluten-free flour in place of almond meal, and you’re good to go! If you want to make it extra indulgent, throw in a tablespoon of dark chocolate chips.

Take a look at the variations below the main recipes to adjust the recipe to suit your dietary requirements and taste.

This super easy Chocolate Mug Cake is a rich and decadent dessert, but also nourishing (and delicious). A simple and sweet treat!
Print Recipe
4.77 from 26 votes

Chocolate Mug Cake

This chocolate mug cake is the ultimate quick-fix dessert for when you're craving something sweet but don't want to spend ages baking. Made with simple, wholesome ingredients, it's ready in minutes and perfect for those nights when you just need a chocolatey treat.
Prep Time5 minutes mins
Cook Time15 minutes mins
Total Time20 minutes mins
Course: Dessert, Snack
Servings: 1
Author: Georgia Harding

Ingredients

  • 2 tbsp rice malt syrup, honey or maple syrup
  • 2 tbsp butter – melted
  • 2 tbsp cacao powder – or unsweetened Dutch process cocoa
  • 1 egg/s
  • ¼ cup/s almond meal
  • ⅛ tsp baking powder
  • ⅛ tsp sea salt (optional – I love a sweet /salty flavour)
Metric – US Customary

Instructions

  • Preheat the oven to 170°C/340°F (fan-forced).
  • Mix the sweetener, melted butter (or coconut oil) and cacao together in a small mixing bowl.
  • Add the egg and whisk well with a fork or small whisk.
  • Add the almond meal, baking powder and salt and mix very well.
  • Spoon the mixture into a medium sized ramekin or divide between two smaller ramekins (I share this amount of mixture with my husband and I find it generous enough, however, he would happily eat it all to himself).
  • Bake in the oven for 10-15 minutes. 10 minutes will give you a cake that is still gooey in the middle, whereas closer to 15 minutes will result in a firmer cake.

Serve

  • Serve immediately.
  • I like to serve with vanilla ice cream or coconut yoghurt and mixed berries

Microwave Instructions

  • Follow the instructions above from step 2 through to step 3.
  • Transfer the mixture into one or two microwave safe mugs.
  • Cooking one cake at a time, place the mug on a *plate, then put it inside the microwave and cook for approximately one minute. All microwaves are different so I suggest checking at the 45 second mark and potentially cooking for up to 90 seconds.
  • *Microwave cooking can be unpredictable, and while this hasn’t happened during testing, I recommend placing a plate under your mug during cooking just in case spillage occurs.

Notes

Dairy-free

Coconut oil can be used as a substitute for butter.

Low-fructose

Choose rice malt syrup as sweetener.

Nut-free

Sub the almond meal with spelt flour or flour of choice.
 
 
 
 

Loved this decadent dessert?  Let us know in the comments below.


Recipe by Kristin Cosgrove

Hi, I’m Kristin Cosgrove. I’m a mum, student of psychology and passionate whole foods cook. I love to share my love for simple, seasonal recipes and my modern approach to cooking for my family. I live on the Surf Coast with my husband and three children.

You can find me on Instagram at @kristinjcosgrove

Pasta Carbonara (to suit lots of dietary requirements)

April 19, 2021 | Budget Friendly, 30 Minute Meals, Make-ahead Meals, Pasta and Noodles, Pork recipes, Members only

Pasta Carbonara is such a classic Italian recipe and it is hard to mess with a classic! BUT – the original has lots of ingredients that many people need to avoid for various reasons. This recipe has been tested with loads of variations so make sure you read all the alternatives underneath to suit your…

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Vegan Potato Salad

April 19, 2021 | Members only, Salads, Side dishes

This Vegan Potato Salad is quick and easy and full of fresh flavours! Toasted cashews, pureed with lemon juice, water and oil give a creamy ‘mayonnaise’. Spring onions, parsley and capers top this off for the perfect plant-based side dish. A classic potato salad with a creamy twist—this vegan version swaps traditional mayo for a luscious…

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Greek Lamb Meatballs (tray bake)

March 22, 2021 | Make-ahead Meals, Red Meat, Members only

This Greek Lamb Meatballs (tray bake) is a one pan meal that is delicious and nourishing. It is full of tasty roasted vegetables and seasoned lamb meatballs. There is a lot of scope to vary the vegetables in this dish to suit your veggie drawer. Cut the vegetables to an appropriate size to have them…

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Gluten-free Sourdough Banana Pancakes

March 22, 2021 | Breakfast, Healthy Lunchbox, After School Snacks, Baked Sweets, Sourdough Baking, Desserts, Members only

These Gluten-free Sourdough Banana Pancakes are a favourite family weekend breakfast. Not only are these pancakes gluten-free, they also use up the discard from your gluten-free sourdough starter which means they save on food waste as well as taste delicious. I like to serve them with dollops of coconut yoghurt, fresh blueberries and a generous…

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Gluten-free Sourdough Starter

March 8, 2021 | Sourdough Baking, Members only

Recipe by Kristin Cosgrove By popular request, I’m excited to start sharing a range of gluten-free sourdough recipes, starting with this Gluten-free Sourdough Starter! To make sourdough you need a starter culture. This gluten-free one is surprisingly easy to make. It needs lots of TLC for the first week or so and as it becomes…

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Cashew Beef Stir-fry

March 1, 2021 | 30 Minute Meals, Make-ahead Meals, Red Meat, Vegetarian, Members only

This Cashew Beef Stir-fry is a super quick and easy to make meal that my family loves. I love preparing my vegetables, getting my rice or quinoa on to cook and then in that time, whipping up this delicious meal. This is full of beautiful veggies, crunchy cashews and a sauce that compliments it all….

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Raspberry and Rosewater Jelly

February 22, 2021 | No-bake Sweets, Desserts, Members only

This Raspberry and Rosewater Jelly is a delicious and nourishing jelly that the kids will love. It’s really quick and easy to make so there’s no need for chemically laden jelly crystals anymore. It was a revolution in my mind as an adult to realise that jelly packets were not needed to make jelly. What…

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Garlic Mushroom Burger

February 15, 2021 | Vegetarian, Members only

This Garlic Mushroom Burger with tarragon mustard sauce is one of the tastiest vegetarian burgers I’ve ever eaten. Perfect for Meatless Monday or any day when you’d like a plant-based source of protein. I love that this method uses the oven instead of the frying pan – so easy for cleanup. Health benefits Mushrooms are…

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Creamy Kale Sweet Potato Soup

February 15, 2021 | Budget Friendly, 30 Minute Meals, Make-ahead Meals, Freezable Meals, Vegetarian, Soups

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

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

Health benefits

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

Ingredients

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

How to make this creamy kale sweet potato soup

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

Serving suggestions and how to store

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

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

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

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

Creamy Kale Sweet Potato Soup

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

Ingredients

  • 1 tbsp coconut oil – or olive oil
  • 1 onion/s – diced
  • 4 clove/s garlic – crushed
  • 1 tbsp ginger root – finely grated
  • 500 g sweet potato/s – diced 2-3cm
  • ½ tsp ground cumin
  • ½ tsp ground coriander
  • ½ tsp ground turmeric
  • Sea salt and freshly ground black pepper – to taste
  • 1 ltr stock or broth – of any kind (chicken or vegetable)
  • 60 g split red lentils (⅓ cup)
  • ½ lemon/s – juice & zest
  • 1 bunch/s kale
  • 400 ml canned coconut milk – full fat
  • 40 g raw cashew nuts (¼ cup) toasted
  • ½ bunch/s fresh coriander leaves – optional, to serve
  • chilli flakes – optional, to serve
Metric – US Customary

Instructions

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

Thermomix Instructions

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

Serve

  • With optional cashews, coriander leaves and chilli flakes.
  • This is pictured with the sourdough starter flatbread recipe.

Make-ahead

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

Store

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

Notes

Nut-free

Replace the cashews with pumpkin seeds.

Vegan and vegetarian

Replace the bone broth with vegetable stock.

Smooth soup

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

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

Cashew Queso (vegan cheese dip or sauce)

January 25, 2021 | After School Snacks, Savoury Snacks, Dips

This creamy Cashew Queso is a delicious vegan cheese dip or sauce with a hint of smoky heat, perfect for nachos, tacos, or drizzling over roasted vegetables. Made with raw cashews, nutritional yeast, and spices, it’s a nutritious, plant-based alternative that doesn’t compromise on flavour.

Make it as a stand alone dip or a side to go with any Mexican inspired meal and you’ll have rave reviews!

Health Benefits

Cashews provide healthy fats, protein, and essential minerals like magnesium and zinc, while nutritional yeast adds a cheesy flavour along with B vitamins. This dairy-free queso is also naturally gluten-free and is made without added oils or artificial ingredients like many store bought dips and sauces, making it a wholesome option.

Ingredients

This queso requires raw cashews, boiling water, nutritional yeast, garlic, a chipotle chilli in adobo (for smoky heat), sea salt, and ground cumin to create its distinctive, creamy taste.

How to make vegan cashew queso

Place all ingredients in a high-speed blender or food processor and blend until smooth and creamy, which should take about one minute. For Thermomix users, blend for two minutes at speed 8, scraping down the sides as needed. If you find the queso too thick, add a little more water to reach your desired consistency, or if it’s too thin, add a few more cashews to thicken it up.

Serving suggestions and how to store

Serve this vegan queso dip warm or chilled. It’s ideal as a dip with tortilla chips, a sauce over Mexican-inspired dishes, or drizzled on roasted vegetables for an added creamy touch. Store any leftovers in an airtight container in the fridge, where it will keep for up to five days and maintain its flavour and texture.

Vary this to suit your dietary needs

If you prefer a milder flavour, replace the chipotle chilli with a teaspoon of smoked paprika to keep the smoky undertone without the heat. For a thicker queso, simply add extra cashews to the blend.

Remember to take a look at the variations (below the main recipe).

This delicious Cashew Queso (vegan cheese dip or sauce) would have to be one of the quickest and easiest to make low GI snacks.
Print Recipe
4.86 from 7 votes

Cashew Queso (vegan cheese dip or sauce)

This delicious, cheesy vegan dip would have to be one of the quickest and easiest to make low GI snacks. It’s delicious served with a rainbow of vegetable crudites or corn tortillas. Or make it as a side to go with any Mexican inspired meal.
Prep Time5 minutes mins
Total Time5 minutes mins
Course: Appetizer, Snack
Servings: 4
Author: Georgia Harding

Ingredients

  • 140 g raw cashew nuts – (1 cup/s)
  • ¾ cup/s boiling water
  • 2 tbsp nutritional yeast
  • 1 clove/s garlic
  • 1 chipotle in adobe sauce
  • ½ tsp sea salt
  • ½ tsp ground cumin
Metric – US Customary

Instructions

  • Place all ingredients together in a high speed blender or processor. Process until smooth and creamy, approximately 1 minute. If you're using a Thermomix, 2 minutes, speed 8 (scraping sides).
  • If you find it’s too thick, add more water. If it’s not quite thick enough, add more cashew nuts.
  • Place in a serving dish and chill until ready to enjoy.

Notes

Tip

It’s got just a hint of heat, but if you prefer a spice-free Queso, replace the chipotle chilli with a teaspoon of smoked paprika.
 
 
 
 

Love this simple recipe? Let me know in the comments below…

Miso Fish With Broccolini & Carrot Crisps

January 18, 2021 | 30 Minute Meals, Fish & Seafood, Vegetarian, Members only

This Miso Fish with Broccolini & Carrot Crisps is such a delicious yet super quick and easy to make meal. The miso maple glaze pairs beautifully with the salmon (or any fish really) and vegetables. Enjoy as it is or serve over rice or quinoa for a larger meal.  If possible, buy wild salmon for…

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Peppermint Lime Iced Tea

January 11, 2021 | Drinks & Smoothies, Members only

This refreshing Peppermint Lime Iced Tea was created by my 12 year old son. It’s quick and easy to make and the perfect drink for a hot day. If you want to make it ahead, assemble it and add the ice at the last minute. This is a great standard recipe for any iced tea,…

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Raw Mojito Cheesecake

December 28, 2020 | Holidays & Entertaining, No-bake Sweets, Desserts, Members only

This Raw Mojito Cheesecake is a great NYE (or anytime) adult dessert. It can be made into one large bowl or lots of little glasses… your choice. The Bacardi is optional, or if I’m making it for my family I will dish out half into individual serves for the kids, then add the Baccardi for…

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Basic Potato Salad

December 21, 2020 | Members only, Salads, Side dishes

This is such a quick and easy Basic Potato Salad and a recipe I make very often. The simple flavours in this recipe mean that your main protein that you serve it with can really shine. Health benefits Potatoes are a great source of fibre, potassium, and vitamin C, especially when consumed with their skins….

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Jamaican Chocolate Semifreddo

December 14, 2020 | Ice-blocks, Desserts, Members only

This Jamaican Chocolate Semifreddo was born from my love of a well-made ice cream! There is a flavour called Jamaican Chocolate I enjoyed many years ago that is now etched in my memory because it was absolutely divine. So it was only fair that I replicate the flavours of that delectable treat in this nourishing…

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Beetroot Carpaccio Maple Roasted Pepitas Feta

December 14, 2020 | Members only, Salads

This Beetroot Carpaccio gets its name from the thinly sliced beets used in this dish, instead of the traditional sliced beef. Topped with Maple Roasted Pepitas and a crumbling of feta, this can be served as a side dish or salad. Did you know that there are many different varieties of beetroot and many different…

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Aussie Meat Pie

November 23, 2020 | Budget Friendly, Make-ahead Meals, Red Meat, Freezable Meals, Vegetarian, After School Snacks, Holidays & Entertaining

This Aussie Meat Pie is based on one my dear nan and I used to make when I was a kid. The iconic meat pie of Australia is a flavoursome mix of beef mince and gravy in a beautiful crisp pastry. Placed in a paper bag with a squirt of tomato sauce, it is a quick take-away lunch common to petrol stations and corner stores. Truth be told, the commercial meat pies are probably more mystery meat and fillers, so this is a recipe that you can sink your teeth into and enjoy every single bite.

Nan always used shortcrust for her pies (no fancy puff pastry in those days) so I’ve done the same here. Her recipe didn’t contain any veggies, but of course I have taken the liberty of adding them here. Feel free to add more, less, or change the veggies about if you like. You can make these pies as individual ones or one large family pie. The possibilities are endless!

I know you’ll love the flavours in my take of the classic Aussie meat pie.

Health benefits

This homemade Aussie Meat Pie offers superior health benefits compared to supermarket or take away options. It’s made with real, fresh ingredients and uses wholemeal spelt flour, which is rich in fibre vitamins, and minerals. The pie is packed with fresh beef, providing high-quality protein, while carrots and spinach add essential nutrients and fibre. Unlike supermarket pies, which often contain processed ingredients, preservatives, and unhealthy fats like vegetable or seed oils, this homemade version uses healthier fats like olive oil or butter. Store-bought pies typically rely on refined flours, excess salt, and low-quality meats, which can negatively affect your health. So making your own pie ensures you’re eating a more nutrient-dense, wholesome meal.

Ingredients

The filling combines beef mince (ground beef), onions, garlic, mustard and a variety of delicious condiments like Worcestershire sauce, tomato paste, and balsamic vinegar. The homemade wholemeal spelt pastry adds a deliciously flaky and wholesome touch. The addition of baby spinach and carrot boosts the nutritional content of this comforting dish.

How to make Aussie Meat Pies

Start by sautéing the onions and garlic before adding the beef mince and thyme. Stir in the condiments and stock, then let the meat pie filling simmer until thickened. Meanwhile, prepare the pastry by processing flour and butter, then kneading until smooth. Roll out the pastry, line your pie dish, fill with the meat mixture, and top with the pastry lid. Bake until golden and crispy.

Serving suggestions and how to store

Serve these Aussie Meat Pies with a side of salad, steamed vegetables or mashed potatoes for a complete meal. To store, place leftovers in an airtight container in the fridge or freezer. Reheat in the oven until just warmed through to retain the crispness of the pastry.

Vary this Aussie meat pie to suit your dietary needs

For a vegetarian version, swap the mince for brown lentils and mushrooms. If you prefer a puff pastry top, you can halve the homemade pastry recipe and use puff pastry for the lid. Garlic-free and gluten-free variations are also included, ensuring this recipe can suit a wide range of dietary needs.

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

A delicious, nourishing Aussie Meat Pie... doesn't get more delicious than this!
Print Recipe
5 from 5 votes

Aussie Meat Pie

This Aussie Meat Pie is based on one my dear Nan and I used to make when I was a kid. She always used shortcrust for her pies (no fancy puff pastry in those days) so I've done the same here.
Prep Time20 minutes mins
Cook Time40 minutes mins
Total Time1 hour hr
Course: Main Course
Servings: 4
Author: Georgia Harding

Ingredients

  • 2 tbsp extra virgin olive oil
  • 2 red onion/s – diced
  • 4 clove/s garlic – minced
  • 500 g beef mince
  • 1 tsp dried thyme
  • 1 tbsp dijon mustard
  • 2 tbsp Worcestershire sauce
  • 2 tbsp tomato paste
  • 1 tsp balsamic vinegar
  • 1 tbsp white miso paste – optional or Vegemite
  • 200 ml stock or broth – beef or chicken is fine
  • 1 tbsp true arrowroot flour  – or cornflour – mixed to dissolve with 1 – 2 tbsp more broth or water
  • 1 carrot/s – grated
  • 30 g baby spinach – finely chopped, approx (1 cup)

Pastry

  • 450 g wholemeal spelt flour
  • 180 g butter
  • 3 tbsp water
Metric – US Customary

Instructions

Meat filling

  • In a medium sized fry pan, soften the onion in the olive oil over a medium high heat for 2-3 minutes.
  • Add the garlic, beef mince and thyme and fry, stirring until the beef has browned and any liquid has mostly reduced.
  • Add the mustard, Worcestershire sauce, tomato paste, balsamic vinegar and optional miso. Then add the stock (or broth), arrowroot slurry and carrot.
  • Simmer for 10 minutes or until the pie filling has a nice ‘pie’ consistency.
  • Turn off the heat and mix in the spinach. It doesn’t matter if it wilts completely as it will when you cook the pie.
  • While the sauce is simmering, make the pastry.

Pastry

  • Note – If using your Thermomix, start with the pastry (wrap and rest in the fridge) then use it to chop the onion, garlic, carrots and spinach.
  • In a food processor add the flour and butter and process until it comes together in a coarse crumb (you can also do this by hand by rubbing the butter into the flour mix). Thermomix 10 seconds, speed 6.
  • Add the water and process until the dough starts to come together, then gently knead it for a minute (to just bring it together, don’t overwork it). Thermomix 10 seconds, speed 6, then 30 seconds, wheat symbol (to knead).
  • Add extra water if necessary teaspoon by teaspoon until it is the proper consistency (see the note about consistency below).

Pie Construction

  • If you are baking your pies in the oven, preheat oven to 180°C/350°F (fan forced). Grease and / or line your pie dishes (single serve or large) with parchment paper. I make long strips and place in the base like a cross. I like to sit my individual pie dishes on a tray so that they are easy to get in and out of the oven.
  • Roll out the pastry – see note below.
  • Use the pie dish of choice to cut circles on the pastry for the bases and lids. Place the base pastry in the dish, fill with the meat and place lid on top, pressing down edges with a fork or spoon to seal the edges. Prick the centre of the pie.
  • Bake in the oven for approximately 20 minutes or until golden.
  • If you have a pie maker, preheat it while using the cutter to cut the bases and lids for your pies. Working quickly, place the pastry bases in the pie maker. Fill with the pie filling just over the top, then place lids on. Close the pie maker lid and cook until pastry is golden.

Serve

  • With salad, vegetables and mash.

Make-ahead

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

Store

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

Notes

Vegetarian

Replace the mince with 1 can brown lentils (drained and rinsed), 200 g mushrooms (finely chopped or pulsed in a food processor) and vegetable stock. 

Garlic-free

Omit or replace with garlic oil if tolerated.

For Dairy and Gluten-free

Click HERE to use this pastry casing instead.

Flaky top

If you’d prefer a puff pastry top, have the pastry amount and top with an all-butter puff pastry instead.

A note about pastry consistency

As all whole flours are slightly different in their consistency/texture, you will need to judge how much water is needed yourself for all types of pastry. The consistency you are after is that the dough should easily come together in a firm, slightly sticky ball (but not stick to your hands or the bowl). If it cracks as you roll it, it needs more water. If your kitchen is hot (during summer) you will need to work quickly to assemble.

A note about rolling pastry

Personally, I find the cleanest and most foolproof way to roll pastry is to roll it between two pieces of parchment or baking paper. Remove the top piece of paper and invert the pastry into the pan before peeling off the bottom layer.

Baking note

Always bake pastry items like pies and quiche on the bottom shelf of the oven (makes for a crisper pastry).
 
 
 
 

Enjoy this delicious Aussie Meat Pie inspired by my Nan.

Shake and Go Pancakes

November 23, 2020 | Breakfast, After School Snacks, Holidays & Entertaining, Desserts, Members only

These homemade Shake and Go Pancakes are my nourishing version of the very unhealthy ‘shake and mix’ type of pancake mix available in supermarkets. This is great for pancake loving kids, because they can make up their own very easily. It is also far more cost effective than the supermarket version and made completely from…

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Nut Butter Fudge

November 9, 2020 | After School Snacks, No-bake Sweets, Members only

This Nut Butter Fudge is really quick and easy to make. Rich in protein and healthy fats, it is a low-sugar sweet treat. If you’re not able to eat peanuts, you can easily substitute it with another nut or even a seed butter.  Plus, it’s gluten-free and dairy-free! As the weather warms up, having another…

This content is for members only – but right now, you can unlock it all with 80% off your first 3 months! Get instant access to 1,200+ healthy, delicious recipes, customisable meal plans, shopping lists, ad-free browsing, live chat with a naturopath, and our easy-to-use app. No contracts. Cancel anytime.

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