lowsugar

Detox Ice Blocks

January 10, 2018 | After School Snacks, Ice-blocks

At this time of year, I’m trying my hardest to wean myself and my kids off the sweet stuff (it’s been a very indulgent festive season) while really refocusing on including as many veggies in our diet as possible. One of my favourite ways to do this is with these detox ice blocks – a simple, refreshing treat that feels indulgent but is actually packed with goodness. Right now my main aim is to load as much nourishment into our meals and snacks as possible, leaving little room (or desire) for anything else. The plan is to have us all back on track in time for school to start again in a couple of weeks (read more here about why kids fall into the trap of craving processed foods).

The weather these past few weeks in QLD has been really hot and the kids have been asking for ice blocks after big mornings in the sun nipper/swim training. So I thought I’d whip something up that’s not only delicious, but helps them refuel and rehydrate. I freeze these in my low tox stainless steel iceblock moulds.

The nutrient dense veggies are well hidden behind the sweetness of the fruit. I personally don’t add in the extra sweetener, but taste the mixture prior to freezing and decide if you think you need to add it.

Health benefits

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). Zucchini (also know as courgette), is extremely low in calories and loaded with fibre. It is also a great source of potassium.

PS – I’ve written before about using smoothies to include extra vegetables in your diet (and therefore more nourishment), read more HERE if you’d like more inspiration for ‘hiding veggies’.

Ingredients

The key ingredients in this refreshing treat include beetroot, strawberries or raspberries, banana, zucchini, and coconut water. You can customise it by adding a protein powder for an extra boost, swapping the coconut water with nut milk, or using full-fat natural yoghurt for a creamier texture. This versatile recipe can also be made without banana by using mango instead.

How to make Detox Ice Blocks

To make these healthy treats, simply blend the beetroot, berries, banana, zucchini, and coconut water in a high-speed blender until smooth. Pour the mixture into ice block molds and freeze until set. If you’re using a Thermomix, blend on speed 9 for about 60 seconds, scraping the sides as needed.

Serving suggestions and how to store

Once set, these ice blocks make a delicious and hydrating snack or treat. Store any leftovers in the freezer, and enjoy them whenever you need a refreshing detox boost. You can also make a batch ahead of time for a week’s worth of healthy snacks.

Vary Detox Ice Blocks to suit your dietary needs

This detox ice block recipe is easy to adjust for various dietary needs. For a coconut-free version, simply swap the coconut water for nut milk. If you’re looking for a creamy version, replace the coconut water with full-fat natural yogurt or coconut yogurt. You can also replace the banana with mango for a different twist, or add a scoop of clean protein powder for an extra protein boost.black pepper, lemon juice digestion immunity vitamin c flavor ice cube tray ice cubes compounds favourite way fresh

These Detox Ice Blocks include 2 serves of veggies and are perfect for a refreshing, nutrient-packed treat.

Print Recipe

5 from 9 votes

Detox Ice Blocks

These simple ice blocks include two veggies in this delicious, nourishing treat.

Prep Time5

Cook Time1

Total Time1 5

Course: Snack

Servings:

Author: Georgia Harding

Ingredients

1 small beetroot -raw, peeled & quartered
250 g strawberries or raspberries (2 cups) fresh or frozen
1 banana/s
½ small zucchini/s -quartered
250 ml coconut water (1 cup)
85 g rice malt syrup, honey or maple syrup (¼ cup) optional

Instructions

In a high powered blender, blend all of the ingredients until smooth. If using a Thermomix, 60 seconds, increasing slowly to speed 9 (scrape the sides).
Divide between ice block moulds and freeze until set firm.

Notes

Coconut-free

Replace the coconut water with a nut milk.

Make it creamy

Replace the coconut water with full-fat natural yoghurt or coconut yoghurt.

No banana

Replace the banana with mango.

Add Protein

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

TIPS

I've set these ice blocks in brilliant (and low-tox) stainless steel ice block moulds which you can shop for HERE.
This recipe also makes a delicious smoothie (just add a cup of ice prior to blending it).

I hope your family loves this recipe. Post any questions or comments below.

Self Saucing Ginger Puddings

December 13, 2017 | Holidays & Entertaining, Desserts

I love food traditions! However try as I will, I really struggle with eating Christmas pudding. I love a good dessert on special occasions, but the pud leaves me zapped of energy, unable to focus and mentally flat. Not the nicest way to end Christmas festivities! So this week I thought I’d share how I offset a spike in blood sugar with this protein rich dessert whilst still enjoying these decadent Self Saucing Ginger Puddings.

What causes ‘that’ feeling after dessert

So why does Christmas Pudding (and many other high sugar desserts) leave most people feeling rotten? When you eat a really sweet dessert (highly refined carbohydrate), your body responds by producing a large amount of insulin to remove the glucose from your bloodstream, directing it into muscle, fat, liver and various cells to be metabolised (so your body can use it for fuel).

Once this sudden influx of insulin has done it’s job, your blood sugar drops suddenly and at this point you will be left feeling flat and lacking energy. Soon after, you’ll possibly feel hungry again or crave more sweet stuff so the cycle is repeated leaving you physically and emotionally labile. One minute you’re up, next you’ll come crashing down.

Note- I’m not talking in terms of diabetes here, rather an otherwise healthy persons response to high sugar foods.

How to have your dessert, minus the mood and energy swings

So if you enjoy a little sweet treat every now and again (it’s Christmas after all), your best bet is to design it so that the amount of insulin released is more gradual. A lower-sugar dessert made with high-fibre whole foods (as opposed to highly refined carbohydrate), a complete protein and good fats is a great place to start. This combination of food groups helps to temper the breakdown of carbohydrate and conversion to glucose so you don’t feel the highs and lows previously described.

I add a wholefoods protein powder to my desserts as it provides fibre, a complete source of protein and good fats to both nourish and help my blood sugars remain stable, whilst I, enjoy a delicious dessert (without an energy crash, mood swings and brain fog).

The vast world of protein powders

Navigating the many types of protein powders available is tricky business. Many brands are derived from feed-lot, grain-fed cows (also often fed GMO’s), highly processed soy proteins and contain franken-sugars, fructose, maltodextrin starches (aggravate blood sugars and the GIT), additives and more yuk ingredients.

Most also contain absolutely no plant fibre, good fats or micronutrients (vitamins and mineral) so nutritionally they are incomplete and not at all reflective of a well rounded, whole food meal. Thankfully, there are a select few which offer balanced nutrition and do what we need them to do – provide a sustaining, nutritious supplement, and here’s the clincher, that actually tastes good. It’s just got to taste good right?

What to look for when choosing protein powders

When choosing a wholefood-based protein powder, there are several key factors to consider to ensure you’re getting a good-quality and effective product:

Ingredients: Look for a protein powder that is derived from wholefood sources, such as pea protein, brown rice protein (preferably non GMO, sprouted and fermented), hemp protein, or a blend of these. If you’re okay with dairy, choose a Whey based protein powder, ensure it is grass-fed and/or organic. Avoid products with additives, artificial flavours, excess sugar or artificial sweeteners.

Nutritional Profile: Assess the nutritional content beyond just protein. Look at the levels of essential amino acids, vitamins, and minerals present in the powder. A good wholefood-based protein powder will offer a range of nutrients beyond just protein.

Allergen Information: Consider any allergies or dietary restrictions. Wholefood-based protein powders are often suitable for those with common allergies (e.g., dairy, soy, gluten), but always check the label for potential allergens.

Taste and Texture: Personal preference matters too. Choose a protein powder that tastes good to you and mixes well with your favourite fruits and fluid (I love making smoothies with coconut water and yoghurt) or add protein powder to recipes like pancakes, overnight oats or chia puddings. Some wholefood-based powders can have a grainier texture, which may be a consideration.

By considering these factors, you can select a wholefood-based protein powder that aligns with your dietary preferences, nutritional needs, and taste preferences, ensuring you get the most out of your protein supplement.

GoodnessMe have a fabulous selection of clean protein powders, you can take a look HERE.

Ingredients

This recipe uses butter or macadamia nut oil, milk (regular or plant-based), an egg, coconut sugar, fresh ginger, cinnamon, wholefood protein powder, wholemeal spelt flour, baking powder, and sea salt. For the self-saucing syrup, you’ll need rice malt syrup, honey, or maple syrup combined with hot water.

How to make these self saucing ginger pudding

To prepare these ginger self saucing puddings, start by blending the butter, milk, egg, coconut sugar, ground ginger, and cinnamon until frothy. Add in the rest of the dry ingredients including the protein powder, flour, baking powder, and salt, mixing until just combined. Pour the batter into greased ramekins and place them on a baking tray or sit them in a baking dish. Prepare the syrup by mixing your choice of sweetener with boiling water and pour it over the batter mixture. Bake at 180℃ (fan-forced) for 20-25 minutes, until the tops are golden and crisp, with a sticky sauce at the base. If you own a Thermomix, we’ve also included Thermomix instructions for this recipe.

Serving suggestions and how to store

Serve these self saucing ginger puddings hot out of the oven, ideally with a dollop of double cream or coconut cream and fresh berries for added flavour and colour. Leftovers (if any!) can be stored in the fridge and gently reheated, though they’re best enjoyed fresh when the sauce is still warm and gooey.

Vary these self saucing ginger puddings to suit

For gluten-free self saucing puddings, swap the spelt flour with a gluten-free flour blend. To make it dairy-free, replace the butter with macadamia nut oil, use a plant-based milk, and opt for a vegan protein powder. If you’d like to skip the protein powder, try ground nuts or seeds as a tasty alternative.

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

Print Recipe

5 from 5 votes

Self Saucing Ginger Puddings

Whilst this Self Saucing Ginger Pudding is satisfyingly sweet, because it contains a nice balance of complex carbohydrate, plenty of protein and healthy fats, it won't leave you feeling low like many desserts - Christmas Pudding I'm looking at you!!

Prep Time10

Cook Time25

Total Time35

Course: Dessert

Servings:

Author: Georgia Harding

Ingredients

80 g butter or macadamia nut oil -melted
120 ml milk (of choice) (½ cup)
1 egg/s -beaten
50 g coconut sugar or rapadura (⅓ cup approx.)
2 tbsp ginger root -finely grated fresh
1 tsp ground cinnamon
60 g wholefood protein powder - vanilla or a neutral flavour
65 g wholemeal spelt flour (see gluten and grain-free below)
Pinch sea salt
2 tsp baking powder

Syrup

85 g rice malt syrup, honey or maple syrup
180 ml hot water (¾ cup)

Instructions

Preheat your oven to 180℃/350℉ (fan forced). Grease 4 ramekins.
In a blender or food processor, mix together the butter, milk, egg, coconut sugar, ginger and cinnamon until well combined and frothy.
Add the wholefood protein powder, flour, sea salt and baking powder.
Mix until just combined (don't over mix or the pudding will become heavy).
Divide the batter between the four ramekins (approx. 1½ cup capacity) and place on a small baking tray (makes it easier to pop in the oven and catches any overflow).
In a small jug make the syrup by combining the sweetener and hot water. Mix to combine and carefully pour over the batter (over a spoon).
Place in the oven and bake for 20-25 minutes or until the puddings are golden and crisp on top. The sauce will be absorbed into the middle and base of the ramekin (forming a lovely sticky syrup).

Thermomix method

Preheat your oven to 180℃/ 360°F (fan-forced). Grease 4 ramekins.
Melt the butter, temp 90, 1 min, speed 4. Add the butter, milk, egg, coconut sugar and cinnamon. Blend speed 1 min, speed 4.
Add the wholefood protein powder, flour, sea salt and baking powder. Mix 3 seconds, speed 2 (you may need to scrape the sides with the spatula to fold the last of the lour through the batter). Don't over mix of the pudding will become heavy.
Divide the batter between the four ramekins and place on a small baking tray (makes it easier to pop in the oven).
In a small jug make the syrup by combining the sweetener and hot water. Mix to combine and carefully pour over the batter.
Place in the oven and bake for 20-25 minutes or until the puddings are golden and crisp on top. The sauce will be absorbed into the middle and base of the ramekin (forming a lovely sticky syrup).

Serve

Enjoy hot out of the oven with double cream and berries.

Notes

Gluten-free

Substitute the spelt with your favourite gluten-free flour mix.

Dairy-free

Replace the butter with macadamia nut oil, choose a dairy-free milk and a vegan wholefood protein powder.

No protein powder

Replace with ground nuts (nut meal) or ground seeds.

I'd love to hear how you like this delicious pudding? It's my families new favourite dessert! Post a comment or a question below.

Lemon Mustard Lentils Cauliflower Carrots & Kale

December 6, 2017 | Budget Friendly, Make-ahead Meals, Vegetarian, Side dishes

This Lemon Mustard Lentils Cauliflower Carrots & Kale dish is a delicious, nutrient-packed meal that’s perfect for any time of year. Whether you’re looking for a quick weeknight dinner or a satisfying side, this dish is both tasty and easy to prepare.

A satisfying meal for me is always about serving a variety of flavours and textures. Whilst I enjoy a good serving of protein, I love to load my plate with loads of plant derived goodness. This Lemon Mustard Lentils, Cauliflower, Carrots, Kale is a super tasty side or a nourishing vegan meal.

Health benefits

If you look closely at the diets of long living cultures around the world, the one thing they have in common is that they all include lots of vegetables in their diets as well as beans, pulses and legumes. Puy lentils are a brilliant source of protein, fibre and many phytochemicals that help to prevent disease. Combined with three veg, spices and olive oil, this really is a very nourishing dish.

If you’d like more inspiration for interesting ways to make veggies shine in all their deliciousness, take a look at my ebook Well Nourished Sides and Salads. It’s just $9.95 and full of goodness that the whole family will love. Click HERE to find out more.

Ingredients

This recipe includes wholesome ingredients like roasted cauliflower, carrots, Puy lentils, and kale, complemented by a mustard marinade made from mustard seeds, extra virgin olive oil, honey, and lemon zest. The dressing is made with fresh lemon juice and garlic, creating a zesty and delicious finish.

How to make this healthy salad

To make this dish, start by preparing the mustard marinade and tossing the cauliflower and carrots in it before roasting until tender and golden. While the vegetables are cooking, prepare the lemon dressing by combining all ingredients in a jar. Toss the cooked lentils and kale with the dressing, then add the roasted vegetables once they’re ready. Serve immediately or store in the fridge for later use.

Serving suggestions and how to store

Serve this Lemon Mustard Lentils, Cauliflower, Carrots & Kale dish as a standalone meal or as a vibrant side to complement any protein. It’s perfect for meal prep, and you can store any leftovers in an airtight container in the fridge for up to a few days. Allow the dish to come to room temperature before serving if you’ve made it ahead.

Vary this to suit your dietary needs

This recipe is easily adaptable to suit various dietary preferences. For a legume-free option, simply swap the lentils for quinoa, rice, or buckwheat. If you need a garlic-free version, replace the garlic in the dressing with a pinch of chilli powder and ground cumin for a warming, spiced twist.

For more easy, delicious and healthy salad recipes, click HERE.

This Lemon Mustard Lentils, Cauliflower, Carrots Kale is a delicious side or vegan meal. A nourishing addition to any healthy dinner table.

Print Recipe

4.84 from 6 votes

Lemon Mustard Lentils, Cauliflower, Carrots and Kale

This delicious vegetarian meal or side is a super nourishing addition to any dinner table.

Prep Time15

Cook Time40

Total Time55

Course: Main Course, Side Dish

Servings:

Author: Georgia Harding

Ingredients

400 g cauliflower (approx. half head)
400 g Dutch carrots - peeled & trimmed to leave 2cm stem
1½ cups cooked Puy lentils (see legume-free below)
1 bunch/s kale - leaves stripped off the stems & torn

Mustard marinade

1 tbsp mustard seeds
2 tbsp extra virgin olive oil - extra virgin
1 tbsp honey (or maple syrup for vegan)
1 lemon/s - zest

Dressing

4 tbsp extra virgin olive oil - extra virgin
1 lemon/s (large) juice and zest
1 tsp sea salt - or to taste
ground black pepper - to taste
1 clove/s garlic - crushed

Instructions

Preheat the oven to 180°C/350°F (fan-forced).
Make the marinade by grinding the mustard seeds using a mortar and pestle (or high speed blender) until the seeds are almost ground. Add the remaining marinade ingredients and mix until combined.
Break the cauliflower into florets and add to a bowl with the carrots. Add the mustard marinade and combine thoroughly so that all the vegetables are coated.
Spread the vegetables out on a baking tray in a single layer and roast for 40 mins, or until the vegetables are tender and just beginning to brown.
Meanwhile, make the dressing. Place all of the ingredients into a jar and shake to combine.
Place the cooked lentils and kale in a serving dish. Pour the dressing over the lentils and kale and toss well. Sit at room temperature whilst the vegetables continue to cook.
When the vegetables are ready, toss them through the lentils/ kale and serve immediately.
You can also make this ahead. Store in the fridge and allow to come down to room temperature prior to serving.

Store

Store in an airtight container in the fridge.

Notes

Legume-free

Replace the lentils with quinoa, rice or buckwheat.

Garlic-free

Replace the garlic with a pinch chilli powder and ground cumin.

I'd love to hear how you enjoy this recipe. Post a comment below and let me know (or even just give it a star rating).

Healthy Gingerbread (and a lovely spice mix to gift)

November 29, 2017 | Healthy Lunchbox, Baked Sweets, Holidays & Entertaining

This healthy gingerbread recipe is a delicious way to bring festive flavours into your home, without the excess sugar and refined ingredients often found in store-bought gingerbread. As well as healthy gingerbread cookies, it makes fabulous gingerbread men and gingerbread houses too. And even though it’s perfect for Christmas, with its nourishing spice blend, you can also enjoy it all year long.

Whilst I was developing the perfect spice blend, I ended up with quite a lot of it. Because there’s only so many gingerbread biscuits a family can eat, I started experimenting with other ways to enjoy this nourishing, healing blend and came up with quite a few yummy drinks and eats.

As usual, I just don’t know where to stop when it comes to sharing yumminess, so, I thought I’d share it all! I think the spice mix would make a lovely gift – especially as it is very hardy and has a very long shelf life.

How would you use it I hear you ask? Here are a few ideas:

Add it to hot chocolate (or even your latte)
Add it to my delicious basic cake mix (think spiced tea cake)
Sprinkle it over baked sweet potato (with a dollop of butter)
Add it to your favourite pancake batter (it could replace the spices in this Carrot Cake Pancake recipe)
Mix it with maple syrup and drizzle it over yoghurt
Add it to my No-bake Muesli Bar (replace the cinnamon)
Or add it to your favourite chocolate bliss ball recipe
Add it to your banana smoothie – a flavour match made in heaven!

Really, the possibilities are endless!

Health benefits

Gingerbread spices like cinnamon, ginger, and turmeric aren’t just tasty, they also offer a range of health benefits. Cinnamon helps stabilise blood sugar, ginger supports digestion, and turmeric provides anti-inflammatory properties. By making your gingerbread at home, you’re avoiding the vegetable oils and high sugar content typically found in commercial versions, giving your body a healthier treat.

Ingredients

The spice mix includes cinnamon, ginger, nutmeg, and clove – ingredients that not only add flavour but also provide nourishment. Combined with wholemeal spelt flour and a natural sweetener like maple syrup, these biscuits are wholesome and delicious without the need for processed ingredients. You can adjust the spice blend to suit your taste, making the gingerbread flavour as ginger-y or mild as you prefer.

How to make healthy gingerbread

Making these spelt gingerbread biscuits is simple. Start by combining your dry ingredients, including the spice mix, flour, and bicarbonate of soda. Then mix the melted butter, milk, and maple syrup before adding the wet ingredients to the dry ingredients to form a dough. Once the cookie dough has chilled, roll it out and use cookie cutters for festive shapes. After baking, allow the biscuits to cool completely before enjoying – they firm up as they cool, making them the perfect texture.

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

Serving suggestions and how to store

Enjoy these gingerbread biscuits with a hot cup of tea or even use them as edible gifts during the festive season. Feel free to frost them to make them extra celebratory. Store them in an airtight container in the fridge, or freeze them to enjoy later. They also make great treats for lunchboxes if you’re looking for a healthy snack option.

Vary this healthy gingerbread to suit your dietary needs

To make these gingerbread biscuits gluten-free, swap the spelt flour for almond meal and arrowroot, or use your preferred gluten-free flour. For a vegan option, use coconut oil instead of butter and choose a non-dairy milk. If you’re looking to reduce fructose, replace the maple syrup with rice malt syrup for a low-fructose version that’s just as tasty. They are egg-free so perfect for those with egg allergies.

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

For a healthy Gingerbread Loaf recipe, click HERE.

Or for Gingerbread granola, click HERE.

Print Recipe

4.77 from 67 votes

Healthy Gingerbread (and a lovely spice mix to gift)

This Gingerbread recipe is versatile and delicious. Make it into biscuits, gingerbread boys or girls, or any shape you like really.

Prep Time20

Cook Time10

Total Time30

Course: Snack

Servings: biscuits

Author: Georgia Harding

Ingredients

Spice mix

2 tbsp ground cinnamon
2 tbsp ground ginger
1 tbsp mixed spice
1 tsp ground nutmeg
1 tsp ground clove
¼ tsp ground turmeric
ground black pepper -to taste

Gingerbread biscuit

180 g wholemeal spelt flour (1½ cup) gluten-free variation below
1-2 tbsp spice mix -how much you add depends on how ginger-y you like your biscuits
¼ tsp bicarbonate of soda
Pinch sea salt
50 g butter - melted (¼ cup)
30 ml milk (of choice) (2 tablespoons)
85 g maple syrup (¼ cup)

Instructions

Preheat your oven to 150°C/300°F (fan forced).
In a mixing bowl, combine the flour, spice mix, bicarbonate of soda and salt.
In a blender or food processor, mix melted butter, milk and maple syrup until well combined.
Add the wet to the dry ingredients and mix together until dough forms. If the mixture seems a little wet, add a little more flour, or dry add more milk (it should be like playdough and not stick to your fingers).
Roll into a ball, wrap in baking paper and refrigerate for 30-60 minutes.
If you aren't bothered with shapes, roll the dough into a log, chill and then cut the log into slices (to form round biscuits).
Or to cut shapes, place the dough between two pieces of baking paper and roll to approximately 2-3 millimetres thick. If your kitchen is warm, work quickly as soft dough is hard to shape.
Cut shapes with a cookie cutter, place on a lined or greased baking tray and bake for 10 minutes or until golden (gluten-free may need a bit longer).
Leave on the tray until completely cooled. They firm as they cool.

Thermomix method

Melt butter 1 minute, temp 90 speed 3.
Add the milk and maple syrup and mix 30 sec, speed 4.
Add the dry ingredients and mix 30 sec, speed 4 until a thick dough forms.
Continue as above.

Store

Store in an airtight container in the fridge or freezer.

Notes

Gluten and grain-free

Substitute spelt flour with 180g almond meal plus 2 tablespoons arrowroot powder. Or, for a firmer gluten-free cookie use half buckwheat/almond meal. Alternatively replace the spelt with your favourite gluten-free or paleo flour.

Dairy-free and vegan

Choose a non-dairy milk and replace the butter with coconut oil (it will produce a tougher biscuit once cooled).

Low-fructose

Replace the maple syrup with rice malt syrup as your sweetener.

I'd love to hear how you like this versatile recipe? Also if you can add to my list of ways to use the spice mix, that would be wonderful. Post a comment below or rate this recipe.

Rich Chocolate Tarts

November 15, 2017 | Holidays & Entertaining, Desserts

I can’t quite believe I’m writing this but it’s that time of year – Christmas is fast approaching so I thought it time to roll out a few festive delights, starting with these delicious, easy to whip-up Rich Chocolate Tarts. Who doesn’t love a rich chocolate tart?!

This is a great make-ahead dessert for Christmas day as you can prepare all the components in advance and then assemble just prior to serving. The buckwheat flour makes for a really simple, biscuity pastry crust. I love to use it in gluten-free baking because it is such a cost effective flour. I hope you love it!

Health benefits

This dessert is packed with wholesome ingredients, including buckwheat flour, a gluten-free alternative rich in fibre and nutrients. The cashew cream provides healthy fats, while cacao is a great source of antioxidants. Sweetened naturally with rice malt syrup or maple syrup, these tarts offer a refined sugar-free option.

Ingredients

This recipe includes ingredients such as raw cashews, coconut water, maple syrup or rice malt syrup, and cacao powder, which come together to create a creamy, smooth filling. The chocolate pastry is made with buckwheat flour, butter, coconut sugar, and cacao powder, resulting in a rich, gluten-free base. Fresh fruit like berries or cherries adds a fresh flavour to balance the richness of the chocolate.

How to make these healthy chocolate tarts

To make these tarts, start by preparing the chocolate cashew cream. Blend the soaked cashews with cacao powder, coconut water, and a natural sweetener until smooth and creamy, then set the mixture aside in a bowl. For the pastry, combine buckwheat flour, butter, coconut sugar, and cacao powder to form a dough. After chilling the dough, roll it out and bake it in tart tins. Once the pastry has cooled, assemble the tarts by filling the shells with the chocolate cashew cream. Finish by garnishing with fruit and shaved dark chocolate (optional).

Serving suggestions and how to store

Serve these tarts chilled, garnished with fresh fruit (my favourites are fresh raspberries, blueberries, strawberries and cherries) and shaved dark chocolate (optional). Store them in an airtight container in the fridge for up to two days. Any leftover pastry dough can be refrigerated or frozen for future use.

Vary rich chocolate tarts to suit your dietary needs

This recipe can be adapted to suit different dietary preferences. For a nut-free version of the chocolate filling, replace the cashew cream with whipped cream, crème fraîche, or coconut yoghurt. For a vegan option, use maple syrup as the sweetener, replace the egg with a chia egg, and substitute the butter in the pastry with coconut oil. If you’re short on time, you can use pre-made chocolate shortcrust pastry and fill it with the chocolate cashew cream, crème fraîche or coconut yoghurt for a quick and easy version.

This adaptable dessert is perfect for a variety of dietary needs, ensuring everyone can enjoy this decadent treat!\

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

These Rich Chocolate Tarts are a great make-ahead healthy dessert, perfect for any special occasion or treat!

Print Recipe

4.75 from 8 votes

Rich Chocolate Tarts

A delicious, yet nourishing dessert that is sure to impress the crowds. Remember to allow soaking time for the cashews.

Prep Time20

Cook Time7

Total Time27

Course: Dessert

Servings:

Author: Georgia Harding

Ingredients

Chocolate Cashew Cream

125 g raw cashew nuts (approx. 1 cup) soaked 3-4 hours, or overnight
60 ml coconut water (¼ cup)
85 g rice malt syrup or maple syrup (¼ cup)
2-3 tbsp cacao powder (unsweetened Dutch process or raw)

Chocolate Pastry

280 g buckwheat flour
125 g butter room temperature
80-100 g coconut sugar or rapadura (approx. ½ cup)
2 tbsp cacao powder (unsweetened Dutch process or raw)
1 egg/s

Fruit

1 cup/s fruit -of your choice. I love fresh berries or cherries (think Black-forest flavours)

Metric - US Customary

Instructions

Chocolate Cashew cream

Start with the cashew cream. It can be made a day or so ahead, up to you. Soak the cashews for 3-4 hours or overnight. Drain and rinse.
To make the chocolate cream, blend the soaked cashews in a powerful food processor or high speed blender until a coarse texture. If using a Thermomix 20 seconds speed 4.
Add the rest of the ingredients and blend again until a silky smooth cream is formed. If using a Thermomix 30 seconds, speed 4-5 (you may need to scrape the sides once or twice).
Set it aside until you're ready to serve.

Chocolate Pastry

Pre-heat your oven to 180℃ (fan forced) and grease one large or four small springform tart tins.
In a food processor, combine the butter and buckwheat flour until a crumb like texture forms. If using a Thermomix 20 seconds, speed 4.
Add in the remaining ingredients and mix until the dough forms a disc. If using a Thermomix 30-40 seconds, speed 4. As you mix it it should come together.
Wrap the dough in baking paper and pop in the fridge for 1 hour.
Cut the dough in half (you have enough for two large tarts or 8 small tarts - see tip below). Any leftover dough can be refrigerated or frozen until needed.
Roll the dough to about 5mm thickness. It's important to work quickly, especially in a hot kitchen - as the dough softens, it's harder to work with. Cut the pastry to suit the tin you are using. You may need to bring the pastry back together and re-roll to use it all up. You can mend any tears or thin areas by pushing the dough into the tin with your fingers.
Any leftover you can cut into shapes to decorate or just enjoy as biscuits.
Cover the tarts with a sheet of baking paper and weight it to blind bake the shells.
Cook for just 7 minutes for a small tart, 10 for a larger one. Remove from the oven and cool in the tins for a few minutes, then, when cool enough to handle, carefully push out of the base and cool completely on a wire wrack.
Keep in an airtight container in the fridge or freezer until ready to serve.

To serve

Top the shells with the cashew cream and garnish with fruit and shaved dark chocolate (optional, as pictured).

Tip

Individual tarts are most fool proof as the larger tarts can crack when cutting (unless the pastry is cooked perfectly).

Store

Store in an airtight container in the fridge.

Notes

Cheats version

Use the Careme Chocolate Shortcrust for the quickest dessert ever! You can even fill the cases with creme fraiche and fresh fruit for an even quicker dessert (if dairy-free is not a concern).

Nut-free

Fill the cases with whipped cream or creme fraiche or coconut yoghurt (if dairy and nut-free)

Vegan, dairy-free and egg-free options

Choose maple syrup as your sweetener for vegan and replace the egg with chia-egg. Replace the butter in the pastry with coconut oil (this will produce a tougher shell once it cools).

I hope you love this dessert. I'd love to hear what you think, feel free to post a comment below.

Pork and Vegetable ‘Menudo’ Stir-fry

November 1, 2017 | Budget Friendly, 30 Minute Meals, Make-ahead Meals, Pork recipes, Freezable Meals

This Pork Vegetable ‘Menudo’ Stir Fry is a simplified take on the classic Filipino stew, transforming it into a quick, nutritious meal. Packed with vegetables and seasoned with a delicious, savoury sauce, it’s a comforting dish that’s easy to alter to your preferences.

My recipes are generally a reflection of the things my family enjoys eating. One meat we don’t eat a whole lot is pork, mostly because I can’t always source meat I feel is up to standard.

Anyhow, recently my butcher had some locally farmed organic pork mince so I thought I’d take the opportunity to create a pork based recipe for the pork fans out there. My Pork and Vegetable ‘Menudo’ Stir-fry is a easy to make, really tasty stir-fry that has become a new family favourite in the Harding household. Hope you enjoy it too.

Health benefits

This vegetable and pork stir fry recipe is rich in protein from the pork mince and loaded with fibre, vitamins, and minerals from the variety of vegetables. Sweet potatoes provide a good source of beta-carotene, while peas and capsicum add antioxidants. The fish sauce and chicken broth add a delicious flavour while adding a nutritional boost.

Ingredients

The base of this dish is free-range pork mince sautéed with garlic, onions, and a mix of vegetables like sweet potatoes, carrots, capsicum, and peas. A flavourful sauce made with fish sauce, chicken broth, tomato paste, and smoked paprika ties it all together.

How to make this Pork Vegetable Menudo Stir Fry

To make this pork stir fry, start by sautéing garlic and onion in your choice of butter, ghee, or olive oil until softened. Add the pork mince and cook until browned, seasoning with black pepper and fish sauce. Stir in the chicken broth, tomato paste, and smoked paprika, then add chopped tomatoes, sweet potatoes, and carrots. Simmer until the root vegetables are tender, then add capsicum and peas, cooking until the veggies are done but still vibrant. Adjust seasoning to taste and serve immediately in a bowl over rice or cauliflower rice.

Serving suggestions and how to store

Serve this stir-fry hot with brown rice, quinoa, or cauliflower rice for a lighter option. It’s also delicious as a filling for rice paper rolls. Store leftovers in an airtight container in the fridge for up to 3 days or freeze for longer storage. Reheat gently on the stovetop with a splash of water or broth.

Vary this Pork Vegetable ‘Menudo’ Stir Fry to suit

Feel free to experiment with vegetables or substitute the pork mince with chicken, turkey, or diced tempeh for a vegetarian version. Use vegetable stock and replace fish sauce with sea salt for a vegan-friendly dish. For a garlic- and onion-free option, swap the onion with fennel and the garlic with grated ginger.

For more delicious, quick, easy healthy meal recipes, click HERE.

This Pork and Vegetable ‘Menudo’ Stir-fry is a delicious and healthy, easy to make meal that my family absolutely loves.

Print Recipe

4.75 from 8 votes

Pork Vegetable ‘Menudo’ Stir-fry

This pork stir-fry really honours the Spanish and Malaysian influences of Phillipino cuisine. It’s a delicious, easy to make mid-week meal that my family really loves.

Prep Time15

Cook Time15

Total Time30

Course: Main Course

Cuisine: Asian

Servings:

Author: Georgia Harding

Ingredients

2 tbsp butter, ghee or olive oil
3 clove/s garlic -chopped
1 red onion/s -chopped
500 g free-range pork mince (other meat and vego options below)
ground black pepper -to taste
2 tbsp fish sauce
250 ml chicken broth or stock (1 cup)
1 tbsp tomato paste
½ tsp smoked paprika
2 roma tomatoe/s -chopped
2 sweet potato/s (small) peeled and diced
1 carrot/s -peeled and diced
1 red capsicum/s -diced
75 g peas (½ cup) fresh or frozen

Serve

Rice, quinoa or cauliflower rice (to serve)

Instructions

Heat the butter, ghee or oil in a deep pan or wok. Sauté garlic and onion until it starts to soften.
Add the pork mince and cook until brown. Season with ground black pepper and add the fish sauce.
Once the pork has browned, add the chicken broth and bring to a simmer. Sir in the tomato paste and smoked paprika.
Add the tomatoes, potatoes and carrots and simmer until the root vegetables are slightly tender. Add the capsicum and peas. Continue to cook for a few more minutes until all the veggies are tender but not mushy.
Adjust the seasoning to taste.

Serve

Serve immediately with brown rice or cauliflower rice.

Make-ahead

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

Store

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

Notes

Different vegetables

These are the vegetables that I think work best in this dish. But feel free to mix them up or add in more than the recipe states.

Another meat

This would also be yummy with chicken or turkey mince.

Vegetarian and vegan

Substitute the pork with 1 cup of diced tempeh and ½ cup quinoa and the chicken stock with vegetable stock. For vegan replace the fish sauce with a good pinch of sea salt. My Thai Vegetable Stir-fry is another option too.

Onion and garlic-free

Replace the onion with a small fennel bulb and the garlic with a 1 cm piece of ginger, finely grated.

Seafood-free

Replace the fish sauce with a generous pinch of sea salt.

Tip

Leftovers are a great filling for rice paper rolls for lunch the next day.

I'd love to hear how you like this recipe. Post a comment below and rate this recipe, thanks so much.

Polynesian Coleslaw

October 18, 2017 | Vegetarian, Salads

Polynesian Coleslaw is a delicious take on mayonnaise heavy traditional coleslaws, featuring shredded sugarloaf cabbage, red capsicum, and a rich, nutty dressing. With its mix of fresh ingredients and flavours, it’s a simple and easy side dish for any meal or gathering.

One of my long held nick-names is the ‘Salad Queen’ – I’ve always just loved experimenting with salads. I know a lot of people when planning a meal think in terms of how to turn meat into a meal and the salad or vegetables are secondary. This is why I wrote my ebook ‘Sides and Salads’ – to reverse peoples mindset and make the most important part of any meal (veggies) the hero. Click HERE to shop or find out more.

This Polynesian inspired coleslaw is stand alone tasty. It’s a perfect side for grilled or BBQ’d meats or just add boiled eggs to make it into super quick, tasty meal. Leftovers are also great the next day (we enjoy it wrapped up in rice paper rolls with chicken or tuna).

Health benefits

This coleslaw is packed with nutrients. Cabbage is a powerhouse of micronutrients (vitamins and minerals) and protective antioxidants such as anthocyanins and indoles (studies indicate they are important to protect against various cancers). Capsicum is a fabulous source of vitamin C and the essential fats in the dressing assist the absorption of fat soluble vitamins.

Ingredients

The star of this dish is the sugarloaf cabbage, paired with red capsicum, spring onions, fresh coriander, and toasted sesame seeds. The peanut butter-based dressing adds a creamy, tangy kick, making it irresistibly good.

How to make this easy Polynesian coleslaw

To make this easy coleslaw, start by shredding the cabbage finely and placing it in a large bowl. In a small bowl, whisk together the dressing ingredients, ensuring a smooth and well-combined mixture. Pour the coleslaw dressing over the cabbage and toss to coat evenly. Add the capsicum, spring onions, coriander leaves (cilantro), and optional chilli for extra heat. Finish with a sprinkle of toasted sesame seeds.

Serving suggestions and how to store

Serve this coleslaw fresh as a side dish with your choice of protein (grilled meats, seafood, or tofu). It pairs beautifully with tropical or Asian-inspired meals. Store leftovers in an airtight container in the fridge and consume within 2-3 days for the best texture and flavour.

Vary this Polynesian coleslaw to suit your dietary needs

For a peanut-free version, try using tahini and sunflower seed butter. Replace sesame seeds with chia seeds for a sesame-free option. Swap tamari (soy sauce) for coconut aminos to make it soy-free. If you’re avoiding onion and garlic, use finely diced fennel and grated ginger for a fragrant alternative. Sugarloaf cabbage can be substituted with white cabbage or wombok for a similar texture and taste.

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

This delicious, healthy Polynesian Coleslaw is easy to make and so much better than a traditional coleslaw. Sure to become a favourite.

Print Recipe

4.89 from 18 votes

Polynesian Coleslaw

This Polynesian inspired coleslaw is my families favourite way to enjoy cabbage. The dressing is simply delicious and it’s so quick and easy to prepare.

Prep Time15

Total Time15

Course: Salad

Servings: sides

Author: Georgia Harding

Ingredients

½ sugar loaf cabbage (large) finely shredded (see variations for alternative cabbage below)
1 red capsicum/s (large) sliced
3 spring onion/s -white part sliced
¼ bunch/s fresh coriander leaves -leaves picked
2 tbsp sesame seeds -toasted

Dressing

3 tbsp peanut butter
1 clove/s garlic -crushed
2 tbsp rice wine vinegar (or ACV)
2 tbsp tamari
60 ml water (¼ cup)
chilli flakes -to taste (optional)

Instructions

Place the cabbage in a large salad bowl.
Mix all the ingredients for the dressing together until well combined and then toss through the cabbage.
Add the capsicum, spring onions, coriander leaves and optional chilli. Toss again and top with the sesame seeds to serve.

Store

Store in an airtight container in the fridge.

Notes

Peanut-free

I haven't recipe tested it but you could substitute the peanut butter for another nut butter or for nut-free, substitute with half tahini, half sunflower seed butter.

Sesame-free

Replace the sesame seeds with chia seeds.

Soy-free

Replace the tamari with coconut aminos.

Onion and garlic-free

Replace the spring onion with a small fennel bulb (finely diced). Replace the garlic with 1cm piece off ginger, finely grated.

A note about sugarloaf cabbage

Sugarloaf cabbage is a sweet white cabbage (it's oval shaped like the leaf in the photo). If you can't source sugarloaf cabbage, you can substitute with white cabbage or Wombok (Chinese) cabbage.

I'd love to hear how you like this coleslaw. Post a comment and also remember to 'rate this recipe' (the star rating is a new feature that helps other readers decide what recipes to try).

Potato Pea Spinach Curry

October 3, 2017 | Budget Friendly, Make-ahead Meals, Vegetarian, Side dishes

Potato Pea Spinach Curry is a comforting and versatile dish that’s packed with flavour and is a wonderful addition to your meal rotation. Serve it as a standalone dish or pair it with rice or flatbread for a complete meal.

It’s no secret I’m a huge fan of Indian cuisine. This mild curry brings back memories of breakfast on the beach in Goa, India. This was our staple as we finished-up our backpacking adventure pretty much broke, but milking our last days of travel in a make-shift hut on a gorgeous secluded beach in the south of India. Every morning we ate a potato curry of sorts for brekkie firstly because it was delicious and what the locals were eating, but also it was a dirt cheap, filling start to the day.

These days, far removed from that blissful beach, I make this often as a side dish in the hope there will be left overs for the next days breakfast along with with food memories to deliver me back to India, with sand between my toes.

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.

Health benefits

This curry is rich in fibre, vitamins, and minerals. Potatoes provide energy and potassium, peas are a great source of plant-based protein, and spinach adds a boost of iron and antioxidants. Cooking with spices like turmeric and cumin enhances its anti-inflammatory and digestive properties.

Ingredients

This dish features aromatic spices like mustard seeds, cumin, and turmeric, combined with creamy potatoes, peas, and fresh spinach. A hint of lime and coriander brightens up the dish, making it both hearty and refreshing.

How to make potato pea spinach curry

Begin by sautéing onions in ghee, butter, or olive oil until softened. Add the spices to bloom their flavours, then stir in the diced potatoes, seasoning them generously. Cook until the potatoes are tender, then mix in the spinach and peas until just wilted. Garnish with fresh coriander and serve with lime wedges.

Serving suggestions and how to store

Serve hot, paired with steamed rice, quinoa, or flatbreads for a satisfying meal. Store leftovers in an airtight container in the fridge and reheat gently with a splash of water or broth.

Vary this potato pea spinach curry to suit your needs

For a vegan version, replace ghee or butter with coconut oil. Add protein by including diced paneer, chickpeas, or both. To make it onion-free, sauté fennel instead of onion for a similar sweetness and texture.

For more delicious, healthy vegetarian recipes, click HERE

Potato, Pea and Spinach Curry - This Potato, Pea and Spinach Curry is a really easy to make, delicious curry side dish or main meal. It's gluten, dairy, grain free and vegan.

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4.72 from 7 votes

Potato Pea Spinach Curry

This Potato Pea Spinach Curry is a really easy to make, delicious curry side dish or main meal. It suits gluten, dairy, grain free and vegan.

Prep Time10

Cook Time20

Total Time30

Course: Side Dish

Cuisine: Indian

Servings:

Ingredients

2 tbsp butter, ghee or olive oil
2 red onion/s -sliced
1 tbsp mustard seeds
1 tbsp cumin seeds
1 tsp ground cumin
¼ tsp ground turmeric
4 potato/s (large) peeled and cut to a 1.5cm dice
1 tsp sea salt - or to taste
ground black pepper -to taste
60 ml water (¼ cup) or bone broth if you'd like to make it a bit more nourishing
1 cup/s baby spinach
75 g frozen peas (½ cup)
¼ bunch/s fresh coriander leaves -to serve
1 lime/s -cut into 4 wedges, to serve

Instructions

In a large cast iron or non-stick pan, heat the ghee, butter or oil over a moderate to low heat.
Add the onions and cook until softened (about 3-4 mins).
Add the spices and cook for 1 min.
Turn the heat up a little and add the potatoes to the pan, stirring well to coat in the ghee, onions and spices. Season well with the sea salt and pepper. Cook, stirring, until the potatoes start to caramelise on the outside.
Reduce the heat to low. Add the water, cover and cook, stirring occasionally until the potatoes are cooked through. The potatoes are cooked when a knife passes through them easily.
Once the potatoes are cooked add the peas and spinach and cook for one more minute until the spinach has just wilted.
Top with the coriander leaves and serve with the lime wedges.

Make ahead

Re-heat in a pot over a low heat until just hot. You may need to add a little water or stock to stop it sticking.

Store

Store in an airtight container in the fridge.

Notes

Make a meal of it

Add in diced paneer (Indian cottage cheese available from supermarkets) or add a cup of chickpeas. Add both once the potato is nearly cooked.

Vegan

Replace the ghee/butter with coconut oil.

Onion-free

Replace the onion with one bulb of fennel, diced and sautéed (as with onion).

What are your fondest food memories. Perhaps it's of a dish I could re-create with a healthy spin. Let me know by posting a comment below.

Quinoa Porridge

August 27, 2017 | Breakfast

Quinoa porridge is a creamy, satisfying breakfast that’s naturally gluten-free and packed with essential nutrients. Perfect for a healthy breakfast, it’s a great alternative to traditional porridge and can be customised to suit your taste preferences.

This gluten and grain-free Quinoa Porridge recipe can be as simple as the quinoa and your choice of milk. But it’s much more nutritious and delicious with the optional extras. It’s also a great way to use up left over quinoa. So next time you are planning a quinoa based meal, make sure you cook a bit extra for breakfast the next day. I have included instructions for cooking the quinoa in case you need it.

Quinoa Porridge is a fabulous, protein rich alternative to an oat based porridge. It’s also my next recipe to feature on JamieOliver.com – my twist on Jamie’s Banana and Cinnamon Porridge recipe. Enjoy!

Health benefits of quinoa porridge

Quinoa is a complete protein, making this porridge an excellent choice for starting your day with a nutrient-dense meal. It’s rich in fibre and minerals like magnesium and iron. Pairing it with fruits or nuts boosts its antioxidant and healthy fat content, offering long-lasting energy.

Ingredients

This porridge combines cooked quinoa, milk of your choice (like creamy coconut milk), and a touch of natural sweetness from honey, rice malt syrup, or maple syrup. Optional extras like cinnamon or nuts add depth of flavour and texture.

How to make this quinoa breakfast porridge

Simply heat cooked quinoa, milk, and sweetener on the stove in a small saucepan until warmed through. Add optional spices for an aromatic twist. Top with your favourite fruits or nuts for added crunch and flavour.

Serving suggestions and how to store

Top with nuts or seeds and serve immediately. I also like this served with slightly acidic fruits like citrus, pineapple, kiwifruit, passion fruit or fresh berries (to cut through the creaminess of the porridge). Banana is lovely too. Store any leftovers in an airtight container in the fridge and reheat with a splash of milk before serving.

Vary this quinoa porridge to suit your dietary needs

Opt for dairy-free milk to make it vegan-friendly, and substitute nuts with seeds for a nut-free option. For a low-fructose version, use rice malt syrup and pair with low-fructose fruits like berries. For a protein boost add in a scoop of your favourite protein powder (flavourless or vanilla), or a few tablespoons of the Protein Power Booster. Alternatively add in two whisked egg yolks at the end of cooking. Cooking extra quinoa ahead of time is a great time-saving tip.

This delicious Quinoa Porridge is an easy to make and sustaining start to the day. It suits gluten, dairy & egg-free diets.

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5 from 7 votes

Quinoa Porridge

This delicious Quinoa Porridge is an easy to make and sustaining start to the day. It suits gluten, dairy & egg-free diets.

Prep Time10

Cook Time5

Total Time15

Course: Breakfast

Servings:

Ingredients

2 cup/s cooked quinoa - or ¾ cup uncooked
250 ml milk (of choice) (1 cup)
30 g rice malt syrup, honey or maple syrup (2 tbsp or adjust to taste)

Optional extras

1 tsp ground cinnamon
1 tsp ground cardamom
35 g nuts (¼ cup) of your choice

Metric - US Customary

Instructions

In a small saucepan, place the quinoa, sweetener, optional extras and milk of your choice and heat until just hot (but not boiling).

Serve

Top with the nuts or seeds and serve immediately. I like this also served with slightly acidic fruits like citrus, pineapple, kiwifruit, passion fruit or berries (to cut through the creaminess of the porridge). Banana is lovely too.

Store

Store in an airtight container in the fridge.

To Cook Quinoa (if not suing leftovers)

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.

Notes

Dairy-free

Make with your favourite dairy free milk.

Up the Protein

To boost the protein, stir through 2–3 tablespoons of the Protein Power Booster, a scoop of your favourite protein powder, or some hemp seeds. You can also whisk in two egg yolks during the final minutes of cooking. I often add a good scoop of this collagen protein—it’s completely flavourless, so it blends seamlessly into any recipe without impacting the taste.

Nut-free

Leave out the nuts and top with a mix of seeds.

Low-fructose

Use rice syrup as a sweetener. Serve with low-fructose fruits such as berries.

Vegan

Choose rice malt or maple syrup as your sweetener.

Time Saving Tip

If cooking quinoa for a meal, always cook up extra to have for breakfast.

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

Avocado Blueberry Pancakes

August 10, 2017 | Breakfast, After School Snacks

These Avocado Blueberry Pancakes are my latest recipe to feature on JamieOliver.com. I was asked to put a twist on Jamie’s simple One Cup Blueberry Pancakes – something simple to whip up for a fast, healthy breakfast or snack.

These have become my families favourite pancake which I’m glad about because they are super nutritious and really quick and easy to make. Even though they are not overly keen on avocado, they agree it adds a lovely texture to these pancakes.

These Avocado Blueberry Pancakes are low in sugar, sweetened only with the maple syrup to serve. If you feel this will be a problem for kids used to sweetener in pancakes, feel free to add a couple for tablespoons of coconut sugar or rapadura to the pancake batter (with the wet ingredients).

Health benefits

These pancakes are packed with nutrients. Avocado provides healthy fats, fibre, and vitamins, while blueberries are rich in antioxidants and vitamin C. Using spelt flour adds whole grain goodness, and the option for coconut milk makes it a great choice for dairy-free diets. Together, these ingredients create a meal that’s both nourishing and satisfying.

Ingredients

The pancakes come together with a blend of cinnamon, avocado, milk (dairy or coconut), a natural fat like butter or macadamia oil, an egg, vanilla extract, spelt flour, baking soda, sea salt, and blueberries. Maple syrup is the perfect topping for a touch of sweetness.

How to make avocado blueberry pancakes

In a high speed blender, mix cinnamon, avocado, milk, fat, egg, and vanilla until completely smooth. Add spelt flour, baking soda, and salt, folding in gently until just combined. Fold in the blueberries. Heat a pan with butter or oil, add batter, and cook until bubbles form and the edges brown. Do not try to move of flip any sooner as they will fall apart. Flip carefully and serve hot with a drizzle of maple syrup.

Serving suggestions and how to store

Serve these pancakes fresh with maple syrup or a dollop of yogurt for added creaminess. To store, place leftovers in an airtight container in the fridge for up to 2 days. Reheat in a pan before serving.

Vary these avocado blueberry pancakes to suit your needs

For a gluten-free version, substitute spelt flour with a high-quality gluten-free flour. For a dairy-free option, use coconut milk and macadamia oil. Replace the egg with chia egg or aquafaba for an egg-free variation. To make it vegan, combine the dairy-free and egg-free options.

For more healthy pancake recipes, click HERE.

Avocado Blueberry Pancakes are a healthy and delicious twist on classic pancakes, perfect for breakfast or a snack.

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4.67 from 15 votes

Avocado Blueberry Pancakes

A delicious, highly nutritious breakfast or snack that the whole family will enjoy.

Prep Time10

Cook Time10

Total Time20

Course: Breakfast, Snack

Servings:

Ingredients

½ tsp ground cinnamon
1 avocado/s -medium sized
180 ml milk (of choice) (¾ cup)
1 tbsp butter, ghee or macadamia oil
1 egg/s (see egg-free below)
½ tsp vanilla -powder, essence or paste
115 g wholemeal spelt flour (1 cup) see GF below
1 tsp bicarbonate of soda
½ tsp sea salt
50 g blueberries (½ cup) fresh or frozen
2 tbsp butter, ghee or macadamia oil

Serve

80 ml maple syrup

Instructions

In a blender or food processor, mix the cinnamon, avocado, milk and fat of your choice, egg and vanilla until well combined and smooth. If using a Thermomix 30 second, speed 6.
Add the spelt flour, baking soda and sea salt and mix until just combined. If using a Thermomix 10 seconds, flour symbol.
Lastly fold in the blueberries.
Heat the fat in a cast iron or non-stick pan over a moderate heat.
Add the pancake batter to the pan and cook until the batter starts to bubble and the edges brown. Don't try to move or flip them before the edges are brown as they can fall apart more easily if not cooked well on one side.
Carefully flip and serve hot with maple syrup.

Store

Store in an airtight container in the fridge.

Notes

Gluten-free

Substitute the spelt for a good quality gluten-free flour.

Dairy-free

Choose coconut milk and macadamia oil for your fat.

Egg-free

Replace the egg with chia egg or aquafaba. I've had lots of feedback that this works a treat.

Fructose friendly

Don't add any extra sugar to the batter and serve with rice malt syrup instead of maple syrup.

Vegan

Combine the dairy and egg-free variations.

I'd love to hear how you like this recipe. Post your comments and questions in the comments below.

Rainbow Cheese Crisps

July 26, 2017 | Savoury Snacks

I’m a sucker for good quality cheese, so it’s no surprise these rainbow cheese crisps are one of my favourite snacks to make. Like so many whole foods, I believe cheese has been let down by the food processing industry, which has traded the natural ageing process (so important for digestion and health) for speed and convenience – and that’s when problems arise.

One of my favourite things about cheese is the crispy bits that appear when it oozes out of a toastie or forms that golden layer on top of lasagne or my Vegetarian Shepherd’s Pie. My kids love them too, which usually leads to arguments over who gets the crunchy bits. That’s what inspired me to create these rainbow cheese crisps – a simple savoury snack that captures everything we love about crispy cheese, with the added goodness of colourful vegetables for a nutritious twist.

Health benefits

Not only are these cheese crisps high in protein from the parmesan, but they also pack a nutrient punch from the grated carrot and zucchini. The chia or sesame seeds add a little boost of omega-3s and fibre, making this snack both delicious and nutritious.

I’ve made these with Parmigiano-Reggiano – real parmesan cheese which I’ve discovered over the years that many lactose sensitive people find much to digest than other cheeses. As a general rule, the longer a cheese is aged, the more time bacteria have to break down sugars, resulting in lower overall lactose content. For those with sensitive stomachs, heavily aged cheeses like Manchego and Parmigiano-Reggiano, which are generally aged for at least 18 months, are often well tolerated. Plus, I find a little really satisfies and my whole family just loves the flavour.

As much as I like Parmesan, I also like to inject a little more goodness into the mix, so these crunchy, crispy, cheese bites were born.

This rainbow cheese crisp is a fun and colourful snack, perfect for when you want something crunchy but wholesome. They’re super easy to make with just a few simple ingredients like parmesan cheese and grated veggies. Plus, they’re great for sneaking in extra veggies for the kids while still delivering that cheesy flavour everyone loves.

Ingredients

You’ll need grated parmesan, some carrot and zucchini, and a sprinkle of chia or sesame seeds. That’s it! These simple ingredients come together to create a crispy, cheesy snack that’s loaded with flavour and texture.

How to make rainbow cheese crisps

Start by grating your cheese and vegetables, then squeeze out the extra moisture from the veggies. Mix everything together, shape into thin layers on a baking tray (baking sheet) lined with baking paper (parchment paper), and sprinkle with seeds. Grill for 5-7 minutes until golden and bubbly. Let them cool completely—they’ll crisp up as they cool, and you can even pop them in the freezer to speed up the process.

Serving suggestions and how to store

Serve these gluten-free cheese crisps as a snack on their own, or pair them with dips like guacamole or hummus for a tasty treat. Store in an airtight container in the fridge or freezer for up to a couple of days—just give them a quick freeze if they soften to restore the crunch.

Vary rainbow cheese crisp to suit your dietary needs

If you want to mix it up, try using different vegetables like grated beetroot. You can also switch up the seeds—flax seeds or poppy seeds work just as well. Just make sure the mixture is thin enough so the crisps turn out perfectly crunchy.

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

Rainbow cheese crisps - With just 3 ingredients, these Rainbow Cheese Crisps are super quick and really simple to make. They are a delicious snack for veggie reluctant kids too.

Print Recipe

5 from 4 votes

Rainbow Cheese Crisps

With just 3 ingredients, these Rainbow Cheese Crisps are super quick and really simple to make. They are a delicious snack for veggie reluctant kids too.

Prep Time5

Cook Time6

Total Time11

Course: Snack

Servings: crisps

Ingredients

150 g parmesan cheese (1 cup) grated
½ cup/s grated carrot and zucchini (in total not each)
1 tbsp chia or sesame seeds

Instructions

Preheat your oven grill to 150℃/300°F. Line a baking tray with non-stick, baking paper*.
Grate your cheese and vegetables.
In a muslin cloth or paper towel squeeze the grated vegetables to remove a bit of moisture.
Mix the cheese and veggies together and arrange very thin layers on your baking paper (I used an egg ring to shape them).
Sprinkle over the seeds and grill for 5-7 minutes keeping an eye on them so they don't burn (I find grills can vary in temperature so keep an eye on them the first time you make them).
They need to brown and bubble for a minute or two and you'll smell the parmesan cooking when they are ready.
Remove from the oven and allow to cool completely. They will crisp as they cool (pop them in the freezer to fast track them).

Store

In an airtight container in the fridge or freezer for a couple of days.

Notes

Tip

Make sure the mix is very thin and cooked for long enough or they won't be crisp (though still yummy). If they soften, pop them in the freezer for a few minutes to restore a crunch.

*I love the 'If you care' range of toxin free baking paper.

I'd love for you to rate this recipe, or post a comment.

Cumin Scrambled Eggs with Yoghurt, Green Olives and Flatbread

July 13, 2017 | 30 Minute Meals, Vegetarian, Breakfast

These Cumin Scrambled Eggs with Yoghurt, Green Olives and Flatbread is a breakfast that my hubby often makes on the weekend, at least the scrambled egg part. It’s become our new family favourite breakfast and is the next of my recipes to feature on JamieOliver.com – it’s my spin on Jamie’s Silky Masala Eggs.

I think the flavours of the cumin scrambled egg with the yoghurt (or labne), green olives and olive oil are a match made in heaven.

Health benefits

Eggs are packed with high-quality protein and essential vitamins. The addition of yoghurt provides gut-friendly probiotics, while green olives offer healthy fats and antioxidants. Cumin adds digestive benefits and anti-inflammatory properties, making this meal both nourishing and delicious.

Ingredients

To make this dish, you’ll need eggs, cumin, sea salt, black pepper, olive oil or butter, a dollop of thick yoghurt, green olives (sliced), and flatbread (store-bought or homemade). You can add extra herbs or spices to your eggs for an even more flavourful experience.

How to make Cumin Scrambled Eggs

Start by whisking the eggs with cumin powder, salt, and pepper in a small bowl. Heat olive oil or butter in a pan over low-medium heat, then pour in the egg mixture. Stir gently until the eggs are soft and creamy. While the eggs are cooking, warm the flatbread in the oven or on a skillet. Once the eggs are ready, serve them on a plate, topping with a generous spoonful of yoghurt, sliced green olives, and a side of warm flatbread.

Serving suggestions and how to store

Serve the cumin scrambled eggs with yoghurt, olives, and flatbread immediately, garnished with fresh herbs or a drizzle of olive oil if desired. For leftovers, store the scrambled eggs and yoghurt separately in airtight containers in the fridge for up to 2 days. Flatbread can be kept in a sealed bag or airtight container for a day or two and reheated when needed.

Vary this cumin scrambled eggs to suit your dietary needs

For a dairy-free option, replace the yoghurt with a plant-based alternative such as coconut yoghurt or cashew cream. You can also use gluten-free flatbread or substitute with rice cakes or other gluten-free bread if preferred. Adjust the spices according to your taste by adding paprika, coriander (cilantro) or a pinch of chilli flakes for heat.

My Cumin Scrambled Eggs, with Yoghurt, Green Olives and Flatbread is a delicious and nourishing breakfast or anytime meal.

Print Recipe

4.67 from 6 votes

Cumin Scrambled Eggs with Yoghurt, Green Olives and Flatbread

My Cumin Scrambled Eggs, with Yoghurt, Green Olives and Flatbread is a delicious and nourishing breakfast or anytime meal. My whole family adore this recipe

Prep Time20

Cook Time15

Total Time35

Course: Breakfast

Servings:

Ingredients

Spelt flatbread:

180 g wholemeal spelt flour (1½ cups)
1 tsp sea salt
1 tbsp extra virgin olive oil -or melted butter/ghee
60 ml water (¼ cup)
1 tbsp extra virgin olive oil -or melted butter or ghee to cook with

For the eggs:

8-10 egg/s (large)
60 ml milk (of choice) (¼ cup) of your choice
1 tsp ground cumin
¼ tsp ground turmeric
½ tsp sea salt - or to taste
ground black pepper -to taste
120 g labne (or natural yoghurt) (½ cup) or thickset full-fat natural or Greek yoghurt
8 Sicilian green olives
1 tbsp extra virgin olive oil -extra virgin, to serve
1 lemon/s -cut into quarters, to serve (optional)

Instructions

Start with the flatbread. Combine spelt flour and salt in a large bowl. Add the olive oil and mix with your fingers until it’s crumbly (you can also do this in a food processor or Thermomix, 10 sec speed 5). Slowly add water and mix until the dough just comes together (If using a Thermomix, 10 seconds, speed 3). If the dough doesn't come together easily, mix in a little more water, teaspoon by teaspoon.
Turn out the dough onto a lightly floured surface and knead until the dough is smooth and no longer sticks to your fingers, about 2 minutes. (If using a Thermomix, flour symbol, 2 minutes). Cover with a damp cloth and let it rest for 15 and up to 30 minutes.
Whilst your flat breads are resting - in a large bowl or jug whisk the eggs, milk, cumin, turmeric, sea salt and black pepper until the eggs are frothy. Set aside.
Plate up your labne or yoghurt, making a little well in the middle of it to hold a little olive oil. Add the Sicilian green olives and some leafy greens (dressed with olive oil, sea salt and pepper).
Divide the dough into 8 balls. Lightly flour a rolling pin and a clean work surface. Flatten and roll it out, picking it up and rotating it to make sure it isn't sticking, until quite thin and about 15cm in diameter. Repeat with the remaining dough, placing them on baking sheets so they don't touch.
Heat a large cast-iron skillet over medium-high heat and rub with a little butter or oil to coat the cooking surface. Add the flat bread and cook for about 30 seconds to 1 minute each side until slightly puffed. Wrap them in a clean tea-towel to keep warm. Repeat with the remaining breads, stacking and covering them as you go to keep them warm and pliable.
Once the flat bread is cooked, heat a little more oil or butter in the pan and pour in your eggs, folding the mixture over with a wooden spoon. Remove as soon a the egg is just set, taking care not to over cook.
Add the scrambled eggs and flat bread to the plates and serve immediately.
I love to serve with wedges of lemon.

Notes

Dairy-free

Sub the yogurt for coconut yoghurt,omit the milk in the scramble and choose olive oil to cook in/ for the flat bread.

Gluten-free

Sub the spelt for a good quality gluten-free ‘bread’ flour.

Mid-week 'fast' version

We often have this for breakfast mid week and obviously don't have the time to make the flat bread. So we just do the scramble with a dollop of yoghurt on top, drizzle of oil, handful of salad greens and toast. Not as pretty, but tastes as good and it's really quick to make too. We also love kim chi with this.

I can't wait to hear what you think. Post a comment below or rate this recipe.

Salmon and Vegetable Curry

July 5, 2017 | 30 Minute Meals, Make-ahead Meals, Fish & Seafood, Freezable Meals

This Salmon Vegetable Curry is a quick, easy to make delicious meal that even my fish-fussy kids adore. My daughter has become progressively fish fussy as she’s got older. Where she would happily eat all seafood, including slurping back a slimy oyster as a toddler, she now balks at a plain piece of grilled fish. It’s funny because I remember disliking anything fishy as a teenager too, so I can kind of sympathise.

But instead of no longer serving fish to cater to her fussiness, we’ve worked together to find ways of serving it that she enjoys, and this light Salmon Curry is now my whole families favourite way to eat fish. You can certainly make it with any firm white fish, however there’s something about the oiliness of the salmon that sits particularly well with the spices in this mild curry sauce.

It literally takes 15 minutes to prepare and cook so it’s a win win all round.

Health benefits

Salmon is an excellent source of high-quality protein and omega-3 fatty acids, which support heart health and brain function. The vegetables add fiber and antioxidants, while the spices (like turmeric and ginger) provide anti-inflammatory benefits. The coconut milk adds a dose of healthy fats, making this a balanced and nourishing dish. This is one very nourishing meal.

Ingredients

This salmon vegetable curry features diced onions, cloves garlic, and ginger as the aromatic base. Spices like cumin, coriander, turmeric, and black pepper enhance the flavour, while chilli flakes add optional heat. Full-fat coconut milk creates a creamy sauce for the salmon fillet and veggies, with red capsicum (red bell pepper) and green beans adding colour and nutrition. Fresh coriander leaves are used for garnish.

How to make this salmon vegetable curry

To make this salmon curry, begin by heating your chosen fat (butter, ghee, or coconut oil) in a pan, then sauté the onions, garlic, and ginger until they soften. Add tomatoes and spices, cooking briefly to release their aroma. Stir in the coconut milk and simmer for a few minutes. Add the cubed salmon, capsicum, broccoli and green beans, cooking until the fish is done. Garnish with fresh coriander (fresh cilantro) leaves and serve with rice, quinoa, or cauliflower rice.

Serving suggestions and how to store

This gluten-free curry pairs beautifully with steamed brown or white rice, quinoa, or cauliflower rice for a low-carb option. Store any leftovers in an airtight container in the fridge for up to 3 days, or freeze for longer storage. Reheat gently on the stove over low heat until just hot.

Vary this salmon vegetable curry to suit your dietary needs

For a coconut-free version, replace the coconut milk with pouring cream or cashew nut cream. If you’re vegetarian or vegan, swap the salmon for tempeh, firm tofu, chickpeas, or extra vegetables. For an onion and garlic-free version, use finely diced fennel instead of onion and additional grated ginger in place of garlic.

Other variations

You can easily turn this into a chicken curry by substituting salmon with diced chicken, though you’ll need to extend the cooking time to ensure the chicken is fully cooked. You can also switch to a firm white fish like kingfish if you prefer a different seafood option.

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

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Salmon vegetable curry - This healthy Salmon Vegetable Curry takes 15 minutes to prepare & cook and is the most delicious way to eat salmon. It's a fast, nourishing family meal that caters to loads of dietary requirements.

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4.91 from 55 votes

Salmon Vegetable Curry

This healthy Salmon Vegetable Curry takes 15 minutes to prepare & cook and is the most delicious way to eat salmon. It's a fast, nourishing family meal.

Prep Time10

Cook Time8

Total Time18

Course: Main Course

Servings:

Ingredients

1 tbsp butter, ghee or coconut oil
1 onion/s (small) peeled and diced
2 clove/s garlic - crushed
1 tbsp ginger root - minced (on a microplane)
2 roma tomatoe/s - diced
1 tsp ground cumin
½ tsp ground coriander
½ tsp ground turmeric
½ tsp ground black pepper
chilli flakes - to taste
½ tsp sea salt - or to taste
400 ml canned coconut milk
500 g salmon filllet -skinless and cut into 2cm cubes (approx.)
1 red capsicum/s - sliced
100 g green beans - trimmed and halved
1 head/s broccoli - broken into small florets
½ bunch/s fresh coriander leaves - chopped, to serve

Serve

Rice, quinoa or cauliflower rice (to serve)
1 lime (juice to serve)

Instructions

In a pan over medium heat, heat the butter, ghee or olive oil. Add onions, garlic, ginger and cook until starting to soften but not brown.
Add tomatoes, cumin, coriander, turmeric, black pepper, chill flakes and sea salt and cook for about 1 to 2 mins until fragrant.
Add the coconut milk and bring to a simmer for 2-3 mins.
Add fish, capsicum, beans and broccoli and cook for about 5 mins or until cooked through.
Garnish with coriander leaves.

Tip

You can substitute the salmon for a firm white fish too (I love it with king fish).

Serve

Serve with steamed rice or cauliflower rice.
Squeeze over the lime juice.

Make-ahead

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

Store

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

Notes

Coconut-free

Substitute the coconut milk with regular pouring cream or cashew nut cream.

Vegetarian and vegan

Substitute the fish with tempeh, firm tofu, chickpeas or just extra vegetables.

Onion and garlic-free

Replace the onion with finely diced fennel and the garlic with a 2cm spices of finely grated ginger.

Chicken curry

I've had a few people say they love this as a chicken curry. Swap the fish for chicken (you'll need to cook for longer until the chicken is cooked through).

How do you like this recipe? Post a comment or rate it below to help me to reach more people with my recipes.

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Healthy Hot Chocolate

June 28, 2017 | Drinks & Smoothies

My approach to raising my kids to have a healthy, balanced relationship with food is firmly centred around education, enjoyment and finding the middle ground. Whether it’s encouraging them to experiment with vegetables in smoothies or letting them whip up their own version of a healthy hot chocolate on a chilly day, I’ve always looked for ways to make nourishing choices part of everyday life. When they were little I was very strict, controlling everything that passed their little lips. I just wanted what was best for them (in those early formative years) and to be honest I wouldn’t change a thing.

However, as they grew older and more autonomous, I realised I needed to loosened my control a little. I found they sought to try all kinds of foods including those I wouldn’t ordinarily buy (at playdates and parties mostly). I noticed, the more resistance I showed to them trying ‘junk’, the more they wanted it. After all I’d raised them to be adventurous eaters who just love food – and love food they do.

So once I could no longer control everything they ate, I took a big step back, focussing on feeding them as much good, wholesome food when I was in charge (99% of the time) and let them make their own decisions when they were socialising. They have often made not so great decisions and felt worse for wear after doing so, but I believe that’s how they learn to distinguish what feels good and what doesn’t. As they grow older, I can see they are very in-tune with their bodies and how food makes them feel because I’ve encouraged them over the years to recognise and name those feelings. This is an important skill that even adults sometimes struggle with.

Anyhow, back to the purpose of this post – making a healthy hot chocolate. On one of their first school camps, my kids got to try Milo for the first time. They were impressed, though they also admitted to finding it very ‘rich’ (the word they use for anything that doesn’t sit right other tummy – generally very sweet stuff).

We live in a hot climate so cold drinks are much more appealing most of the year round (my version of an iced chocolate is a favourite and a great way to include avocado). However this winter, we’ve had a few cold days and my kids have taken it upon themselves to invent their own healthy hot chocolate. They love spices and really crave them in the cooler months – it’s like they instinctively know what their body needs to stay well over winter. You can alter the spices to suit your own taste (so if you don’t like ginger, don’t add it), but this is the a nice blend if I do say so myself.

Health benefits

A really great way to move towards a healthier diet is to take foods you or your kids enjoy and add things to make them healthier. So whilst a simple hot chocolate could be just cacao, sweetener and milk, adding spices results in a more medicinal treat.

These spices are all wonderfully supportive to both digestion and the respiratory tract, so are perfect for winter sickness:
Cinnamon – antioxidant, anti-inflammatory, anti-microbial, improves circulation, balances blood-sugar levels
Cardamon – antioxidant, anti-inflammatory, anti-microbial, improves circulation, calming and soothing to the gut
Ginger – improves circulation, anti-inflammatory especially to the gut, respiratory and muscular-skeletal systems
Turmeric – contains powerful antioxidants, anti-inflammatory, anti-microbial and supports liver function (and therefore, digestion)
Vanilla – antioxidant and anti-inflammatory

Ingredients

This healthy hot chocolate recipe combines raw cacao powder or unsweetened cocoa powder with warming spices like cinnamon, ginger, turmeric, and cardamom. The sweetness comes from a natural sweetener like honey, pure maple syrup, or coconut sugar, while the milk can be tailored to your preference, whether it’s cow’s milk, coconut milk, or any nut-based milk.

Instructions to make this healthy hot chocolate

To make this healthy hot cocoa, start by mixing the cacao powder and spices in a mug. Add the sweetener of choice and vanilla extract. Heat milk in a small saucepan over a medium heat. Or use a frother. Pour in a little heated milk, whisk to dissolve the any lumps. Top it off with the remaining milk and serve immediately.

Tip

If you’re looking to reduce sweetness, gradually decrease the sweetener over time, or omit it entirely if you prefer a more intense cacao flavour.

Serving suggestions and how to store

Enjoy this hot chocolate as a cozy drink. You can add a sprinkle of cinnamon to serve or serve with honey sweetened marshmallows. It’s best consumed right away, but if you need to store it, keep it in the fridge and reheat gently before serving.

Vary this healthy hot chocolate to suit your dietary needs

This recipe is already gluten-free. For a dairy-free version, choose a dairy-free milk like unsweetened almond milk, coconut milk, oat milk or your preferred plant based milk. To make it vegan chose a plant based milk and maple syrup or rice malt syrup as your sweetener. To add a little heat, include a pinch of cayenne powder.

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

Healthy Hot chocolate - This immune supportive, healthy hot chocolate is easy to make and a really delicious hot drink, that the whole family will love.

Print Recipe

4.91 from 20 votes

Healthy Hot Chocolate

This immune supportive, healthy hot chocolate is easy to make and a really delicious hot drink, that the whole family will love.

Prep Time5

Cook Time5

Total Time10

Course: Drinks

Servings:

Ingredients

2 tbsp cacao powder (unsweetened Dutch process or raw)
1 tsp ground cinnamon
¼ tsp ground ginger
¼ tsp ground turmeric
¼ tsp ground cardamom
¼ tsp vanilla -powder, extract or essence
1 tsp rice malt syrup, honey or maple syrup *to taste (or coconut sugar or rapadura)
4-500 ml milk (of choice) (2 cups)

Instructions

Mix the cacao and spices together into a mug or cup.
Mix to combined then divide between the two cups.
Add the sweetener to each cup (if required).
Heat the milk of your choice (I generally use the frother on my coffee machine).
Add a little hot milk to each cup and mix to dissolve the cacao, spices and sweetener. Top with the rest of the milk and enjoy immediately.

Notes

Vegan

To make it vegan chose a plant based milk and maple syrup or rice malt syrup as your sweetener.

Spiced cacao

Add a pinch of cayenne pepper.

Add protein

Add unflavoured collagen protein powder.

Mexican Tortilla Cups

June 7, 2017 | Make-ahead Meals, Freezable Meals, Vegetarian, Breakfast

Mexican Tortilla Cups are a fun, all-in-one delicious meal. Perfect for breakfast, lunch, or dinner, these cups combine black beans, eggs, and a melty cheese topping, all nestled in a crispy tortilla base.

This is one of my favourite recipes to feature on JamieOliver.com. This recipe is my twist on Jamie’s Mexican Omelette wrap and it’s a dish that certainly transcends meals – have it for breakfast, lunch or a fast, healthy dinner.

Do your best to find an additive-free tortilla, as many tend to be a haven for nasty additives, preservatives and vegetable oil. Look for tortillas made from just corn and sea salt.

Health benefits

Packed with protein from eggs and black beans, these tortilla cups provide essential nutrients like iron, fibre, and healthy fats. Adding fresh salsa boosts the dish with vitamin C and antioxidants, supporting a balanced, nourishing meal.

Ingredients

The recipe includes tortillas, black beans, fresh coriander (cilantro), cumin, smoked paprika, eggs, Manchego or cheddar cheese, and a vibrant salsa made from tomatoes, red onion, lime juice, and seasoning.

How to make Mexican tortilla cups

Start by warming the corn tortillas (if they are flour tortilla you don’t need to warm) in the oven or microwave to make them pliable. Then, mash the black beans with coriander and spices and layer them into greased pie dishes (or a muffin tin) lined with the tortillas. Crack two eggs into each cup, sprinkle with cheese, and bake until puffed and golden. While the cups are baking, prepare the salsa by combining diced tomatoes, red onion, coriander, lime juice, and seasoning. Once baked, serve the tortilla cups hot with a generous spoonful of fresh salsa on top.

Serving suggestions and how to store

Serve immediately with salsa, sour cream, guacamole, a side salad or any of your favourite toppings. Store leftovers in an airtight container in the fridge for up to three days. Reheat in a low oven to restore crispness or freeze for longer storage.

Vary Mexican tortilla cups to suit your dietary needs

For a dairy-free option, simply skip the cheese or replace it with nutritional yeast or crushed cashews. If you prefer to avoid legumes, swap the black beans for cooked quinoa or red rice. If you want to make the salsa onion-free, replace the onion with extra cumin and chilli powder. For added flavour and nutrition, top the cups with guacamole. If you want more spice, serve with jalapeños or a smoky chipotle sauce. If you don’t have corn tortillas or need them to be corn-free, any other type of wrap will work as a substitute.

Mexican egg cups - These Mexican Tortilla Cups are my next recipe to feature on JamieOliver.com. They are a healthy simple and delicious breakfast, lunch or dinner.

Print Recipe

4.67 from 3 votes

Mexican Tortilla Cups

These Mexican Tortilla cups are a really tasty, nutritious start to the day and super simple to make. Have them for brekkie, lunch or dinner!

Prep Time10

Cook Time25

Total Time35

Course: Breakfast, Main Course

Servings:

Ingredients

4 corn tortillas (additive-free)
400 g can black beans - drained and rinsed
¼ bunch/s fresh coriander leaves - finely chopped
1 tsp ground cumin
1 tsp smoked paprika
chilli flakes (optional) to taste
Sea salt and freshly ground black pepper - to taste
8 egg/s
25 g Manchego cheese (¼ cup) grated (or cheddar cheese)

Salsa

3 roma tomatoe/s - seeds removed and finely diced
½ red onion/s - finely diced
2 tbsp fresh coriander leaves - finely chopped
1 tbsp lime juice
Sea salt and freshly ground black pepper

Instructions

Pre-heat your oven to 180℃/ 350℉ (fan-forced).
Grease 4 small pie dishes (or large ramekins).
Wrap the tortillas in foil and pop in the oven for 3-5 minutes (you just want to warm them to make them more pliable). Alternatively you could microwave them uncovered for 20 seconds.
In a bowl, roughly mash the black beans with the coriander, cumin, smoked paprika, optional chilli flakes, sea salt and black pepper.
Once the tortillas are warm and pliable, carefully push them into the pie tins.
Divide the bean mix between the tortillas and then crack two eggs into each.
Top with a little grated cheese and bake for 25 minutes or until they puff up in the middle.
Whilst they are baking make your salsa by combining all of the salsa ingredients together in a small bowl.

Serve

Serve hot out of the oven with the delicious salsa on top.
Add optional sour cream or guacamole.

Make-ahead

Re-heat in a low oven until just hot.

Store

Store in an airtight container in the fridge.
Can also be frozen (the tortilla will crisp up only if re-heated)

Notes

Dairy-free

Omit the cheese or replace with nutritional yeast and crushed cashew nuts.

Onion-free

Replace the onion with a pinch of cumin and chilli powder.

Legume-free

Replace the black beans with quinoa or red rice.

Add guacamole

This is delicious with a blob of guacamole which packs even more of a nutritional punch (good fats, fibre, phytonutrients).

Spice it up

Serve with Jalepenos or Chipotle Tabasco sauce.

Don't have tortillas or need it to be corn-free?

You can use any kind of wrap to replace them.

For lunch or dinner

I serve it with a salad of baby spinach leaves, shredded red cabbage, sliced red capsicum and spring onion. Dress with extra virgin olive oil, lime juice (ratio of 2:1), sea salt and pepper.

I'd love to hear how you liked this Mexican inspired recipe, post your comment below?

Healthy Loaded Fries

May 24, 2017 | Budget Friendly, Vegetarian, After School Snacks, Side dishes

The cooler weather definitely lends itself to craving comfort food. A few weeks ago my kids were requesting ‘hot chips’ for lunch and as it happened, they weren’t the only ones feeling like crunchy spuds! As chips in our house is a side (not a meal) and because I didn’t want to go to too much effort, I thought I’d build on their craving for chips and create a one pan meal of these healthy loaded fries.

One of the ways that I have taught my kids to love a variety of foods is to take their favourites (in this case chips) and add in other healthy stuff (avo, nuts, tomato, coriander). Avocado on its own doesn’t overly appeal to my kids, but mashed into a dip and blobbed on these fries, they argue over it being divided equally – go figure!

These Healthy Loaded Fries are the perfect combination of crispy, seasoned potatoes and fresh, delicious toppings. Baked until golden and topped with cheeses, avocado, spring onion and fresh herbs, they’re a nourishing take on comfort food. Serve them as a satisfying side dish or a light meal with your favourite protein.

Health benefits

These fries are not only delicious but nutrient-packed. Potatoes provide fibre and antioxidants, while the addition of avocado offers healthy fats. Flaked almonds add a dose of plant-based protein and magnesium, supporting overall health. The cheeses are a great source of protein and calcium. And the spring onion (green onion) tomatoes, coriander (cilantro) and lime contribute more vitamins, antioxidants and fibre.

Ingredients

These gluten free fries feature potato seasoned with smoked paprika and oregano. They’re topped with a blend of parmesan and feta cheeses, along with flaked almonds, diced tomatoes, and mashed avocado, adding layers of texture, flavour and nutrition.

How to make Healthy Loaded Fries

Start by tossing the fries in olive oil or ghee with seasonings, then bake them until crispy. Add the toppings—almonds, spring onions, parmesan (or cheddar cheese) and feta—and return to the oven for a few minutes. Once done, garnish with tomatoes, avocado, coriander, and lime juice for a burst of freshness. Also remember to season with sea salt and pepper!

Serving suggestions and how to store

Serve these loaded fries immediately alongside your choice of protein, like grilled chicken or fish. To store, keep any leftovers in an airtight container in the fridge for up to 2 days, but note that the fries may lose some crispness.

Vary healthy loaded fries to suit your needs

For a dairy-free or vegan version, bake the fries in coconut oil and replace the cheese with a homemade cashew-based alternative. You can also swap the almonds with seeds for a nut-free option, or omit the spring onions if needed for an onion-free dish. For healthy loaded sweet potato fries, sub the potato for sweet potato!

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

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

Print Recipe

4.91 from 21 votes

Healthy Loaded Fries

So here we have it – my take on ‘heathy loaded fries’. A quick, easy, oh-so delicious snack or meal that the whole family will love.

Prep Time20

Cook Time45

Total Time1 5

Course: Main Course, Side Dish

Cuisine: American

Servings: small serves

Ingredients

4 tbsp butter, ghee or olive oil
1.5 kg potato/s (and/or sweet potatoes)
1 tsp sea salt - or to taste
½ tsp dried oregano
1 tsp smoked paprika
30 g flaked almonds (¼ cup)
4 spring onion/s -white part sliced
40 g parmesan cheese (¼ cup) grated
40 g feta cheese (¼ cup) crumbled
2 roma tomatoe/s -seeds removed and diced
1 avocado/s (large) mashed
½ bunch/s fresh coriander leaves -picked from stems
1 lime/s cut into wedges, to serve

Instructions

Pre-heat your oven to 220℃/430℉ (fan-forced).
In a large baking dish heat the ghee or oil for 5 minutes or until the fat is hot.
Make sure to potatoes are scrubbed clean and cut into 'fries'.
Add the potatoes to the baking tray and toss to coat in the hot fat. Add the salt, oregano and smoked paprika and toss well again.
Try to make sure they are in a single layer so they crisp up nicely. If your baking tray is too small you can divide them across two baking trays.
Bake for 30 minutes or until they are starting to crisp up.
Meanwhile, slice the spring onions and chop the tomatoes. Grate the parmesan.
Roughly mash the avocado in a small bowl with a good pinch of sea salt.
Once the potatoes are ready, top with the almonds, spring onion, parmesan and feta and pop back in the oven for another 5-10minutes.
Remove from the oven, scatter over the tomatoes, blobs of the mashed avocado, coriander and lime wedges
Enjoy immediately.

Serve

with your choice of simply prepared protein.

Notes

Dairy-free and vegan

Bake the fries in coconut oil and replace the cheese with ¼ cup toasted cashews (processed to a meal), then mixed with 1 tablespoon nutritional yeast, a good pinch of sea salt and a pinch of garlic powder. You can also replace the feta with a vegan (cashew) cream cheese.

Nut-free

Replace the almonds with pumpkin or sunflower seeds (or omit).

Onion-free

Omit the spring onion.

I'd love to hear how you like my loaded fries? Post a comment below, I love receiving your feedback.

Healthy Breakfast Tart

May 10, 2017 | Breakfast, Desserts

With Mother’s Day approaching I thought I’d share a gorgeous little recipe that my whole family adores – a healthy, yet easy to make Healthy Breakfast Tart. This recipe also features on JamieOliver.com as my spin on the great man’s Mini super-fruit breakfast wraps.

This healthy breakfast tart is a delicious, wholesome way to start your day. With a crunchy, nutty base and a creamy yoghurt filling, it’s both satisfying and nutritious. Topped with your favourite fresh or stewed fruits, it’s as versatile as it is tasty.

I know this tart might look a bit complicated and decadent but it really is neither. It’s also extremely versatile and intolerance friendly and you can alter the toppings to suit your tastes or to what ever is in season.

So Happy Mothers Day to each and every amazing mumma. I hope your family spoil you rotten!

Health benefits

Packed with healthy fats from nuts and seeds, this breakfast tart also provides fibre from chia seeds and oats (or quinoa flakes for a gluten-free option). Topping it with Greek or coconut yogurt adds a dose of probiotics for gut health, while fresh fruit offers antioxidants and natural sweetness.

Ingredients

This tart recipe couldn’t be easier to make. The granola like base is made from a mix of chia seeds, nuts or seeds, rolled oats (or quinoa flakes), coconut oil, rice malt syrup or honey, vanilla extract and warming spices like cinnamon, cardamom, and ginger. The filling is simply thick Greek or coconut yogurt, topped with fresh or stewed fruit of your choice for a naturally sweet finish.

How to make this healthy breakfast tart

To make the crust of this fruit tart, blend chia seeds and nuts or seeds in a food processor until fine. Add oats, coconut oil, sweetener, spices, and a bit of water, then pulse until the mixture forms a dough. Press the dough into a greased springform tart pan and bake for 15 minutes. Let it cool, then top with yogurt and your favourite fresh fruit like berries or kiwi or banana.

Serving suggestions and how to store

This tart is best served fresh with a generous topping of fresh fruit (or stewed fruit if you prefer). It’s perfect for breakfast or brunch, and slices neatly for easy serving. You can store leftovers in an airtight container in the fridge for up to two days, but it’s best enjoyed the same day for optimal freshness.

Vary this healthy breakfast tart to suit your needs

For a gluten-free or grain-free version, use quinoa flakes instead of oats. To make it dairy-free or vegan, swap the Greek yogurt for coconut yogurt. If you’re avoiding nuts, replace them with seeds like sunflower or pumpkin seeds, and for a coconut-free option, use macadamia nut oil in the base.

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

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

Healthy Breakfast fruit tart - This Healthy Breakfast Tart is a versatile, nourishing start to the day. It suits grain, gluten, dairy, fructose, egg & nut-free. Thermomix method included.

Print Recipe

4.94 from 15 votes

Healthy Breakfast Tart

This quick and easy to prepare tart is super nourishing so good enough for breakfast but pretty enough for dessert (or just dessert for breakfast)!

Prep Time10

Cook Time15

Total Time25

Course: Breakfast, Dessert

Servings:

Ingredients

Base

1 tbsp chia seeds
120 g mixed nuts or seeds (¾ cup)
65 g rolled oats (⅔ cup) or rolled quinoa flakes
60 g coconut oil (¼ cup) melted if solid
85 g rice malt syrup or honey ¼ cup approx.) taste the batter and alter the sweetness to taste
1 tsp vanilla -paste or powder
1 tsp ground cinnamon
1 tsp ground cardamom
½ tsp ground ginger
1 tbsp water

Filling

natural, Greek or coconut yoghurt
Fresh or stewed fruit of your choice

Instructions

Preheat your oven to 180℃/ 350℉. Grease a spring form round or rectangle tin.
In a food processor grind the chia to a fine meal. If using a Thermomix, blend 10 seconds, speed 8.
Add the nuts and/or seeds and grind to a meal. If using a Thermomix, grind 7-8 seconds, speed 8.
Now add the rest of the base ingredients and pulse to just combine and break up the oats. If using a Thermomix, turbo x 3-4 pulses.
It should form a dough that sticks together when pressed.
Press into your spring form tin with wet finger tips and bake for 15 minutes.
Remove from the oven, allow to cool until warm, then remove from the tin.
Top with unsweetened Greek or thick-set natural yoghurt and top with fresh fruit (fig, blueberries, strawberries, kiwi-fruit, mint) or even stewed fruit.

Store

Store in an airtight container in the fridge.

Easter Inspired Breakfast Tart

To make this Easter inspired breakfast tart, I made a mould for the biscuit base from tin foil by folding strips and stapling together then forming into an 'egg' shape.
This is the side on view of this cute little Breakfast Tart. It slices beautifully into neat portions too so it's easy to serve.

Notes

Gluten and grain-free

Choose rolled quinoa flakes instead of oats.

Dairy-free and vegan

Replace the Greek yoghurt with coconut yoghurt.

Nut-free

Choose seeds (mix of sunflower and pumpkin seeds is lovely) and coconut oil.

Coconut-free

Choose the macadamia nut oil for the base.

Tip

You can prepare the base and store it airtight until ready to serve.

How yum is this? I'd love to hear what your favourite topping is - post your twists in the comments below.

6 Vegetables to Hide in a Smoothie (including recipes)

May 3, 2017 | Drinks & Smoothies

No matter what I’m cooking, I’m always thinking about how I can inject more nourishment, especially when it comes to feeding my kids. Because children are growing so rapidly, they have higher nutritional needs but much smaller stomachs, which means every mouthful has to count. One of my favourite ways to make this happen is by finding vegetables to hide in a smoothie – it’s a simple way to sneak in extra nutrients without a fuss.

One tip I always share with parents of finicky eaters is to work with what their kids already enjoy. If they love noodle soup, add a few extra vegetables next time. And if smoothies are their thing, fruit is a great start, but vegetables can give them a real nutrient boost. That’s why today I’m sharing my six favourite veggies that disappear beautifully in a smoothie.

Start small

When adding vegetables, start with a small amount and increase the quantity over time. If you happen to overdo it and the kids don’t like the taste of the smoothie, you can always add more fruit, re-blend (and freeze any leftover smoothie into ice blocks/ popsicle moulds).

Don’t rely on only ‘hiding’ vegetables

Whilst I am a huge fan of ‘boosting’ nutrition, I’m not a fan of always having to ‘hide’ vegetables for fussy eaters (in the long term at least) and you can read my views on hiding food and tips for veggie fussy kids here. Having said that, I do generally choose to ‘boost’ my kids smoothies with veggies they generally don’t enjoy eating in their whole form, just to increase their nutritional variety. I figure if they can’t taste it, why not add it?

My kids now know that vegetables belong in smoothies, so when they make their own, they generally add at least one. My 8yr old son who loves to experiment in the kitchen recently added rocket leaves to a blueberry smoothie he made for the family for breakfast – lets just say rocket is not on the following list of veggies to add to a smoothie!!

Which vegetables to hide in a smoothie…

1. Avocado

Okay, technically a fruit, but seeing as it doesn’t add any sweetness, I’m adding it to my list of nutrient boosters.

Why? Avocado is a rich source of mono-unsaturated fatty acids and one extremely nutrient dense fruit containing a wide variety of vitamins, minerals and antioxidants. It really helps a smoothie to be more sustaining and its potassium content makes is great to add to a smoothie before kids sport.

How? Avocado adds a lovely creamy, mousse like texture to smoothies so add it to your favourite combo. It is a secret ingredient in my Fruit Whip and Chocolate Breakfast Smoothie recipes.

2. Cauliflower

Raw cauliflower is pretty much undetectable in a smoothie. You will just need a good, high powered blender to process it smooth though.

Why? Cauliflower contains a rich supply of health-promoting phytochemicals, especially protective antioxidants and anti-inflammatory compounds. It supports digestion and liver detoxification and is a rich source of vitamin C.

How? Break it up into florets, wash and keep in a container to add to your morning smoothie. Because it is white it won’t effect the colour of the smoothie which is a real bonus. Start with one floret and build up to more if you like. Here’s a recipe for my Strawberry Shortcake Smoothie.

3. Zucchini (courgette)

Zucchini is one of my kids least favourite vegetables, especially cooked. But adding it raw into their smoothie, they are none the wiser.

Why? Zucchini (also know as courgette), is extremely low in calories and loaded with fibre. It is also a great source of potassium and vitamin C.

How? Zucchini is very tasteless and also doesn’t effect the colour of a smoothie much so is perfect to add a fibre and nutrient boost to your favourite smoothie. I add about the size of a quarter cup of zucchini to most smoothies.

4. Baby Spinach

Baby spinach is also rather tasteless but it does turn smoothies green. So for kids that aren’t keen on ‘green’ – it’s best to blend it with a chocolate smoothie so the colour is disguised.

Why? Spinach is host to a huge variety of vitamins, minerals, fibre and protective plant compounds. It’s just good!

How? As long as the colour isn’t a problem, add a handful to any smoothie. It is lovely in this Tropical Smoothie (which also contains avocado) and I love to add it to my Pine-Lime Splice (often with a handful of mint, it’s so good).

5. Sweet potato

Sweet potato can be added to smoothies either raw or cooked. For raw sweet potato you’ll need a powerful blender to ensure it is able to be processed smooth

Why? Sweet potato is a fibre and beta carotene rich veggie. It is host to good amounts of vitamin C, B vitamins and essential minerals.

How? Add a small piece of raw sweet potato or left over cooked sweet potato to any smoothie. I love raw sweet potato combined with orange and ginger.

6. Beetroot

Raw beetroot in a smoothie needs to be peeled and you also need a powerful blender to ensure it is able to be processed smooth.

Why? 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).

How? Depending on the size of your beet, you will only need to include a small amount of beetroot. I love it with berries and chocolate so this Coco-beet Berry Smoothie is a delish combo that my whole family loves.

Well that’s it for my favourite vegetables to hide in a smoothie. What are your favourites and are there any I missed? Post your comments and questions below.

Anzac Cream Popsicles

April 24, 2017 | Ice-blocks

These Anzac Cream Popsicles are a nostalgic twist on a classic Australian treat. Combining the buttery, oat goodness of Anzac biscuits with creamy milk and a hint of vanilla, they’re the ultimate treat for a hot summer day with simple ingredients and easy customisations.

There’s a reason why some flavour combos are so popular – because they just work and taste good! As a kid I loved dunking biscuits in creamy milk – I wasn’t allowed to do it too often, except at my Nans house. Generally, it was an Anzac Bikkie straight out of the oven that I lovingly dunked until the last part dissolved between my fingers (I’m one for trying to make good things last as long as possible). Anyhow, I’m sure this is how the popular ice-cream flavour ‘cookies and cream’ was born?

So as I took a batch of Anzacs out of the oven yesterday, I had an urge to road test my new stainless steel Onyx popsicle moulds and these Anzac Cream Popsicles were born. My kids are bursting at the seams to tuck into one, hope you enjoy this Anzac come nostalgic inspired treat.

Health benefits

This low sugar recipe offers a fun way to enjoy homemade treats with control over ingredients. Coconut cream is a great dairy-free alternative, and the sweetness can be adjusted to suit your preference.

Ingredients

The recipe features Anzac biscuits, milk or nut milk, cream or coconut cream, sweetener (like maple syrup or honey), and vanilla. These ingredients come together to create a creamy, flavour-packed frozen treat.

How to make these Anzac cream popsicles

To make these frozen treats, start by breaking one Anzac biscuit into small pieces and placing them into popsicle moulds. In a blender, combine the remaining biscuit with milk, cream, sweetener, and vanilla extract until smooth. Pour the mixture into the moulds over the biscuit pieces and freeze until set. If using a Thermomix, blend for 20 seconds at speed 6 for a perfectly smooth consistency.

Serving suggestions and how to store

Enjoy these popsicles straight from the freezer on a warm day. Store them in the moulds or transfer them to an airtight container to avoid freezer burn.

Vary these Anzac cream popsicles to suit your dietary needs

For a dairy-free and vegan option, opt for nut milk and coconut cream, and use a dairy-free version of the Anzac biscuit. Gluten or grain-free versions are easily achieved by using the corresponding Anzac biscuit recipe. To add a fruity twist, mix in chopped strawberries before freezing.

Anzac cream popsicles - These Anzac Cream Popsicles are a super simple to make Anzac inspired treat. Think a healthy take on Cookies and Cream. Recipe includes thermomix method.

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5 from 1 vote

Anzac Cream Popsicles

My Aussie twist on 'Cookies and Cream' Ice cream - a delicious, guilt-free sweet treat the whole family will love.

Prep Time10

Freeze4

Total Time4 10

Course: Dessert

Servings: popsicles

Ingredients

2 Anzac biscuits
370 ml milk (of choice) (1½ cups)
60 ml cream or coconut cream (½ cup)
1-3 tbsp maple syrup (or rice malt or honey) amount depends upon the level of sweetness required
1 tsp vanilla -powder, extract or essence

Instructions

Break pieces off one of the Anzac biscuits and divide between six popsicle moulds.
Blend together the remaining Anzac biscuit with the milk, cream, sweetener and vanilla (If using a Thermomix 20 seconds, speed 6).
Top with the blended mixture and freeze immediately.

Notes

Dairy-free and vegan

Choose nut milk/ coconut cream and the dairy-free version of my Anzac biscuit.

Gluten and Grain-free

Bake the gluten/grain-free version of my Anzac biscuit.

Add strawberries

Next batch I’m adding chopped strawberries to the mix.

I'd love to hear how you enjoy this icy treat - post a comment below.

Creamy Lemon Thyme Dip

April 19, 2017 | Healthy Lunchbox, After School Snacks, Dips

This Creamy Lemon Thyme Dip combines roasted cauliflower, creamy cannellini beans, and aromatic herbs for a fresh and zesty dip. It’s a healthy alternative to store-bought cream cheese dips (or hummus), bursting with flavour and perfect for entertaining or as an everyday snack.

So we’re coming into winter here in Australia and it’s a time to optimise immune function and avoid seasonal bugs. Food is always the best medicine and prevention is way better than cure – so it’s certainly a good time for me to share this immune boosting Creamy Lemon Thyme Dip. It’s delicious, creamy texture often appeals to kids, so it’s sure to be popular with the whole family.

Health benefits

This dip is especially good because it has a boost from one of natures most protective and nourishing vegetables – cauliflower. Move over oranges, cauliflower is a rich source of Vitamin C and contains many detoxifying, anti inflammatory, antioxidants to protect the body against disease. The garlic, thyme and rosemary are all immune boosting herbs and the cannellini beans are a fabulous source of fibre, antioxidants and protein (which is so essential for a healthy immune system).

Ingredients

This dairy-free, healthy dip features roasted cauliflower, cannellini beans, fresh garlic, thyme, rosemary, lemon zest and juice, olive oil, and seasoning. These simple ingredients blend into a creamy, flavour-packed spread.

How to make this creamy lemon thyme dip

Begin by roasting cauliflower florets until tender, as roasting enhances their natural sweetness and adds depth of flavour. Once cooled, combine the cauliflower with cannellini beans, minced garlic, fresh herbs, lemon zest and juice, olive oil, and seasoning in a food processor. Blend until smooth and creamy. For a Thermomix, simply follow the chopping and blending instructions for quick preparation.

Serving suggestions and how to store

Serve this dairy-free dip in a bowl drizzled with olive oil alongside raw or steamed vegetables, crackers, sourdough, or crispy baked pita chips. Feel free to sprinkle with chives or your favourite fresh herbs too. Store in an airtight container in the fridge, with a thin layer of olive oil to preserve freshness. It can also be frozen for later use.

Vary this creamy lemon thyme dip to suit your needs

For a garlic-free option, swap the garlic for a pinch of cumin powder and chilli powder to maintain a savoury depth.

For more delicious, healthy dip recipes, click HERE.

This Creamy Lemon Thyme Dip is a deliciously healthy and versatile option, perfect for serving with veggies, crackers, or sourdough. Packed with cauliflower, cannellini beans, and fresh herbs, it's a flavourful addition to any snack or meal.

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5 from 2 votes

Creamy Lemon Thyme Dip

This Creamy Lemon Thyme Dip is especially good because it has a boost from one of natures most protective and nourishing vegetables – cauliflower. This is one delicious, nutritious dip!

Prep Time10

Total Time10

Course: Appetizer

Servings:

Ingredients

250 g cauliflower (approx. 2 cups) broken into florets
425 g can cannellini beans -drained and rinsed
1 clove/s garlic -minced
1 tsp fresh thyme leaves -picked off stems
½ tsp fresh rosemary leaves -finely chopped
1 lemon/s -zest
2 tbsp lemon juice
1 tbsp extra virgin olive oil -extra virgin
Sea salt and freshly ground black pepper -to taste

Instructions

Preheat the oven to 180℃/350℉.
Bake the cauliflower until just tender (approx 15 minutes) and allow to cool. You could also steam it if you prefer (I think baking gives it a better flavour though).
Place all of the ingredients into a food processor and blend until creamy.
It can be made ahead and the lovely flavours develop with time.

Thermomix Method:

Bake your cauliflower as above.
Mince the garlic, 2 seconds, speed 7 (you may need to scrape the sides and repeat).
Add the thyme and rosemary and chop, 5 seconds, speed 7 (until finely chopped).
Add the rest of the ingredients and blend 30 seconds, speed 5.

Serve

with a drizzle of olive oil
with raw or lightly steamed vegetables
with crackers or crusty sourdough (I have an awesome selection of easy to make home made savoury crackers in my ebook ‘The Well Nourished Lunch Box’ – one of them is pictured here)
with crispy baked pita or mountain bread

Store

Drizzle with olive oil to seal it. Store in in airtight container in the fridge.
Can also be frozen.

Notes

Garlic-free

Substitute the garlic with a pinch each of cumin powder and chilli powder.

I'd love to hear how you like this recipe. Post a comment and/or rate his recipe below.

Sweet Potato, Caramelised Onion, Feta Tart

March 15, 2017 | Vegetarian

This savoury tart is a delicious combination of roasted sweet potato, caramelised onion, and creamy feta, all nestled on a flaky puff pastry base. It’s simple to prepare yet delivers impressive flavours that make it a favourite for a light dinner, easy lunch, or special occasions.

As much as I love cooking, I’m a busy lady and I just don’t have time to spend hours in the kitchen each day. So I’m always trying to create cooking shortcuts, either by making more than I need (so I get more than one meal from the effort) or by cooking extra of one part of the meal and then reworking it into another meal.

This Sweet Potato, Caramelised Onion and Feta Tart is an example of the latter. When my kids were babies I would bake a heap of spiced sweet potato – so I wasn’t just cooking for them, I’d mash some of it for them and the rest was made into this tart or tossed into a salad or curry for dinner.

Health benefits

Sweet potatoes are rich in beta-carotene, which supports vision and immune health. Onions contain antioxidants and compounds that promote heart health, while feta cheese adds a boost of protein and calcium.

Ingredients

This recipe features roasted sweet potatoes seasoned with cinnamon, caramelised onions cooked with balsamic vinegar, crumbled feta cheese, and a buttery puff pastry base. Rocket leaves and a balsamic dressing add a fresh finish.

How to make this sweet potato caramalised onion feta tart

Begin by roasting sweet potato cubes seasoned with cinnamon until tender. While they roast, caramelise onions in butter or olive oil, adding a touch of rice malt syrup and balsamic vinegar for sweetness. Assemble the tart by layering caramelised onions, roasted sweet potato, and crumbled feta on puff pastry sheets, leaving a border for the crust. Bake until golden brown and top with dressed rocket leaves before serving.

Serving suggestions and how to store

Serve this delicious tart warm with a leafy green salad for a complete meal. Leftovers can be stored in an airtight container in the fridge for up to three days and reheated in the oven to maintain the pastry’s crispness.

Vary this sweet potato caramalised onion feta tart to suit

For a dairy-free version, opt for coconut oil and vegan cheese, and ensure the pastry is free of dairy. Vegans can use olive oil, vegan puff pastry, and cashew cheese. For a coconut-free variation, stick with butter or ghee as your cooking fat. Another option is to swap the sweet potato with roast pumpkin.

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

This Sweet Potato, Caramelised Onion, and Feta Tart is a flavour-packed dish combining sweet, savoury, and tangy elements. Made with wholesome ingredients, it's perfect for family meals or entertaining.

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4.75 from 4 votes

Sweet Potato, Caramelised Onion and Feta Tart

This Sweet Potato, Caramelised Onion and Feta Tart is a tasty yet simple meal to make. One of my go-to's when I'm short on time and inspiration!

Prep Time15

Cook Time40

Total Time45

Course: Appetizer, Main Course

Servings:

Ingredients

1 sweet potato/s (large) peeled and diced into approx. 1.5cm cubes
2 tbsp butter, ghee or olive oil -melted
1 tsp ground cinnamon
375 g Carême All Butter Puff Pastry (contains no vegetable oil or nasty additives). The new wholemeal spelt is delicious too.
1 red onion/s (large) peeled and sliced
1 tsp rice malt syrup
1 tbsp aged balsamic vinegar
100 g feta cheese -or goat feta, crumbled
Sea salt and freshly ground black pepper -to taste
Handful rocket leaves - to serve (optional)

Dressing

2 tbsp extra virgin olive oil
1 tbsp aged balsamic vinegar

Instructions

Preheat your oven to 200℃/395℉ (fan-forced).
Toss your diced sweet potato in 1 tablespoon of the fat or your choice and cinnamon.
Arrange in a single layer on a baking tray and bake for approx. 15-20 minutes or until cooked through.
Whilst the sweet potato is baking, cook your onion slices in the remaining tablespoon of fat over a low heat for 10 minutes (or until they become opaque). Add the sugar and 1 tablespoon of balsamic vinegar and cook for another 10 minutes or until the onion starts to caramelise.
Once the sweet potato is cooked through, remove from the oven, set aside enough sweet potato for baby and season the rest.

Babies meal

You can mash or puree the sweet potato with a little bone broth mixed though or serve as is if you are baby-led-weaning. Store in an airtight glass container or jar in the fridge.

Family meal

Assemble your tart by spreading the middle of the puffed pastry (leave a 2cm border) with the onion, then top with the sweet potato and feta. Bake for 15-20 minutes or until your puff pastry is golden brown.
Mix the dressing ingredients together in a small jar or bowl.
Remove the tart from the oven, top with the rocket and drizzle with the dressing.

Serve

Serve immediately with a leafy green salad.

Store

Store in an airtight container in the fridge. Re-heat in the oven to crisp the pastry.

Notes

Dairy-free

Choose coconut oil for your fat and replace the feta with a vegan cheese. You'll also need a dairy-free puff pastry.

Coconut-free

Choose ghee or butter as your fat.

Vegan

Choose the olive oil to caramelise your onion. Choose a vegan pastry and replace the feta with a cashew cheese.

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

Almond Berry Scone Cake

March 8, 2017 | After School Snacks, Baked Sweets

This Almond Berry Scone Cake is a healthy twist on a classic scone, combining the rich flavour of almond meal with bursts of juicy berries. It’s simple to make, naturally sweetened, and adaptable to various dietary needs, making it a crowd-pleaser for any occasion.

Because my kids go to a nut-free school, we often use after school as a time to include the beneficial fats and phytonutrients found in nuts. This Almond Berry Scone Cake is one of my kids favourite after school or weekend snacks. I love it too because it’s easy and quick to make and I have to say, I’m a bit partial to this delicious treat!

It also make a fabulous dessert served with cream or vanilla bean ice-cream.

Health benefits

Almond meal is a fantastic source of healthy fats, protein, and vitamin E, while berries add a boost of antioxidants and natural sweetness. With the option to use natural sweeteners, this cake is a nutritious alternative to traditional baked treats.

Ingredients

The batter in this scone recipe combines a wholesome blend of almond meal, arrowroot or tapioca flour, shredded coconut, lemon zest, and a choice of natural sweeteners like honey or maple syrup. Fresh or frozen berries add a fruity burst to every bite, while vanilla extract and baking powder bring balance and lift to the cake.

How to make almond berry scone cake

Start by combining the wet ingredients, including the melted coconut oil, your chosen sweetener, and an egg, until smooth. Mix in the dry ingredients – almond meal, arrowroot, coconut, lemon zest, vanilla, and baking powder until well combined, then gently fold in the berries. Once the batter is ready, transfer it to a baking tin lined with parchment paper (baking paper), smoothing the surface with a wet spoon. Bake in a preheated oven until golden and cooked through, allowing the cake to cool slightly before serving.

Serving suggestions and how to store

This almond scone cake is best served warm or at room temperature, either on its own or accompanied by a dollop of coconut yoghurt, Greek yogurt or cultured cream (creme fraiche). For added crunch, you can top the batter with slivered almonds (or sliced almonds) before baking. Leftovers should be stored in an airtight container in the fridge, where they will keep for a few days, or in the freezer for longer storage.

Vary this almond berry scone cake to suit your dietary needs

For a fructose-friendly version, use rice malt syrup as the sweetener. If you prefer a coconut-free option, replace the coconut oil with melted butter and omit the shredded coconut in favour of more almond meal. Egg-free adaptations can be made by substituting the egg with a chia egg or aquafaba, and a vegan version is achieved by using both a plant-based sweetener and the egg-free adjustment. This recipe is not suitable for nut-free diets, but my Well Nourished Lunchbox ebook offers plenty of nut-free options. Hazelnut meal works beautifully in place of almond meal for a richer flavour, and sliced stone fruits are a delicious alternative to berries, offering a seasonal twist to this versatile cake.

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

A delicious Almond Berry Scone Cake that's naturally sweetened, gluten-free, and perfect for a healthy treat. Try it with coconut yoghurt or cultured cream for an extra indulgence.

Print Recipe

4.93 from 14 votes

Almond Berry Scone Cake

This moist, grain, gluten and dairy-free Almond Berry Scone Cake is so easy to make (just blend and bake) and really delicious. It's sure to become a firm favourite.

Prep Time10

Cook Time30

Total Time40

Course: Dessert, Snack

Servings:

Ingredients

50 g coconut oil (¼ cup) melted
85 g rice malt syrup, honey or maple syrup (¼ cup)
1 egg/s
150 g almond meal (1½ cups)
2 tbsp true arrowroot flour (or tapioca flour)
20 g shredded coconut (¼ cup)
1 lemon/s -zest
1 tsp vanilla -powder, extract or essence
1 tsp baking powder
60 g berries (¼ cup) of your choice, fresh or frozen

Instructions

Preheat the oven to 180℃/350℉ (fan-forced).
In a food processor or with a hand mixer combine the coconut oil, sweetener and egg. If using a Thermomix 10 seconds, speed 4.
Add the almond meal, arrowroot, coconut, lemon zest, vanilla and baking powder and mix until well combined. If using a Thermomix 20 seconds, speed 4 (scraping the sides)
Fold the berries into the batter. If using a Thermomix 10 seconds, reverse speed 1-2.
Line a small round cake tin (I used 16cm tin) with baking paper and scrape the thick batter into the tin.
Using a wet spoon, gently shape the batter into the base of the tin.
Bake for 30-40 minutes (until cooked in the middle).

Serve

Serve as is or with a little coconut yoghurt or cultured cream on the side.
You can also top with slivered or flaked almonds for a nice crunchy top.

Store

Store in an airtight container in the fridge or freezer.

Notes

Fructose friendly

Choose rice malt as your sweetener.

Coconut-free

Replace the coconut oil with melted butter and replace the shredded coconut with more nut meal.

Egg-free

Substitute the egg with a chia egg or aquafaba.

Vegan

Choose the dairy-free version and rice malt or maple 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.

Hazelnut

This is lovely with hazelnut meal too.

Another fruit

I love this with sliced stone fruit too.

Let me know how you like it – post a comment below (I'd be extra appreciative if you rate it too) !

Healthy Instant Noodles

March 1, 2017 | Pasta and Noodles, After School Snacks, Savoury Snacks, Soups

Last week I wrote about snacking and listed some of my kids favourite after school snacks. You can catch up here. So this week I thought it appropriate that I share their absolute favourite snack – my healthy version of those awful, fake instant noodles (or noodle cups or 2 minute noodles as they are known).

Instant noodles are a perfect example of not what to eat – heavily processed, nutritionally void, packaged…I can’t even call it ‘food’. As I wrote last week, every time you feed your kids, it’s an opportunity to nourish them and improve their health and wellbeing!

Just today my hairdresser told me that she educates her young children about good and not so good food choices by explaining that some food is ‘tricky’ – that is, it tastes good and tricks you into feeling like eating more (that your brain convinces you it’s ‘not so bad’). I thought this was just a brilliant analogy and a great way to explain and educate kids about widely available, well marketed processed foods.

Dangers of kids eating packet 2-minute noodles

It’s important to highlight that store-bought instant noodles, while convenient, are far from nutritious. Many popular 2-minute noodle brands are packed with high amounts of sodium, which can lead to dehydration and put strain on a child’s developing kidneys. They also tend to contain artificial flavours, preservatives, and unhealthy fats that can contribute to poor digestion, weight gain, and even increase the risk of chronic diseases later in life. Regular consumption of these noodles can create poor dietary habits that are hard to break, making homemade, nutrient-dense options like this recipe a far better choice.

Health benefits of these homemade instant noodles

Chicken bone broth is packed with essential nutrients like collagen, protein, minerals, and amino acids that aid digestion, support joint health, and strengthen the immune system. In this recipe you have complete control over the type of noodles that suits your own dietary preferences. Adding optional vegetables and protein sources such as chicken, tofu, or eggs boosts the nutritional profile, making it a satisfying and nourishing meal for both kids and adults.

Ingredients

To make this healthy version of instant noodles, you’ll need 250 ml of chicken bone broth or homemade meat stock, which provides the base of the dish and is full of nutrients. Choose 100 g of your preferred noodles, such as gluten-free brown rice noodles, or zoodles if you want a grain-free option. A pinch of sea salt will help to season the broth and bring out the flavours.

How to make healthy 2 minute noodles

Start by cooking your noodles according to the package directions until they are just tender. Drain them well and give them a quick rinse. Place the cooked noodles in a bowl or thermos, ready to add the broth. In the same pot, heat the chicken stock or bone broth until it is hot, seasoning it with a pinch of sea salt. Once it’s ready, pour the hot broth over the noodles and enjoy immediately or store in a thermos for later.

Serving suggestions and how to store

Serve the noodles right away or store them in a thermos for an easy meal on the go. If storing in a thermos, consider undercooking the noodles slightly, as they will continue to soften while sitting in the hot broth. You can add extra toppings like grated parmesan, spring onions, or herbs to enhance the flavour and goodness. For added nutrition, toss in some leafy greens, mushrooms, or even an egg for a boost of protein.

Vary these healthy instant noodles to suit your dietary needs

If you follow a vegetarian or vegan diet, simply swap out the chicken stock for homemade vegetable broth (or miso). For added flavour and nutrition, you can also mix in garlic or ginger, which provide a natural immune boost, and feel free to include any protein sources like leftover chicken or tofu. This customisable recipe allows you to create a dish that suits your family’s preferences while avoiding the unhealthy pitfalls of processed packet noodles.

Time saving tip

I make big pots of bone broth and freeze it in recycled jars to defrost and enjoy as needed. Get my recipe HERE.

Anyhow, now for my polar opposite version of instant noodles. I’ve shared the basic recipe, but as a well liked food, it’s a great opportunity to increase it’s nutritional value by adding a few nutrient and flavour ‘boosters’ (for which I’ve also made suggestions).

For more quick, easy and healthy savoury snack recipes, click HERE.

Healthy Instant noodles - These Healthy Instant Noodles are so easy to make and a whole lot more nourishing than anything out of a packet. Add your favourite flavours.

Print Recipe

5 from 7 votes

Healthy Instant Noodles

These Healthy Instant Noodles are a quick, nourishing alternative to traditional instant noodles, which are often loaded with unhealthy additives that aren’t ideal for growing kids. This homemade version uses nutrient-rich broth and quality noodles to ensure your family gets a wholesome, balanced meal that supports their health.

Prep Time5

Cook Time5

Total Time10

Course: Soup, Snack

Servings:

Ingredients

250 ml chicken broth or stock (1 cup)
100 g noodles (I've used gluten-free brown rice noodles here, but you could use any type of good quality noodle or zoodles for grain-free)
Pinch sea salt

Instructions

In a small pot bring about 4 cups of water to the boil. Add the noodles and cook until just cooked. How long you cook (or soak) for will depend on the type of noodle you choose (follow the directions on the pack).
Drain and rinse well. Add to a bowl or thermos.
Now heat your broth (recipe and more info about its goodness here) in the pot until hot, season and pour over the noodles.

Notes

Boost with…

We love adding grated parmesan (or cheddar) to ours, so yum (for dairy-free use nutritional yeast).
Spring onion is delicious (unless you are onion-free)!
Herbs or leafy greens like baby spinach or kale can be added to the broth at the very end of cooking to wilt.
If there’s a vegetable your kids like, add it. I often add sliced mushrooms, broccoli or carrot (into the broth to cook).
Add an egg beaten and drizzled through the hot broth to form egg ribbons (to add protein).
Add any leftover chicken meat, tofu, legumes etc (also to add protein).
Add garlic and/or ginger for an immune boost (or just ginger if you are garlic-free).

Vegetarian and vegan

Replace the bone broth with a home made vegetable stock (or use miso paste).

In the Thermos

If keeping in a thermos or setting aside to be eaten later, remember the noodles will continue cooking (and gluten free noodles will go very soggy). So if this is your plan, under cook the noodles or add them to the broth uncooked and by the time the thermos is opened they will be cooked.

Enjoy – what do you suggest to ‘boost’ the nourishment in this snack?

Fish Tacos

February 14, 2017 | Fish & Seafood

These healthy fish tacos are a fresh and simple meal featuring juicy white fish or salmon, cabbage and capsicum salsa, and a creamy dill-yogurt sauce. Perfect for a quick and very satisfying dinner!

Health benefits

These fish tacos provide lean protein from the fish, fibre from the cabbage and capsicum, and healthy fats from the avocado. Dill, a nutrient-rich herb, adds flavour while aiding digestion, and using lettuce wraps instead of tortillas keeps this meal light and low-carb.

Ingredients

Each taco is loaded with tender, marinated fish, crisp cabbage, sweet capsicum, creamy avocado, and a hint of cumin and dried apricots in the salsa for a unique twist. Topped with a simple dill yogurt sauce, this dish is bursting with fresh flavour.

How to make this simple fish tacos recipe

Start by marinating the fish in lemon juice and dill for 5-10 minutes. Pan-fry the fish in coconut oil until just cooked through. While the fish cooks, prepare the salsa by mixing all salsa ingredients in a bowl and the yogurt sauce in another. Assemble by layering the fish and salsa into cos lettuce leaves, topping with the dill yogurt.

Serving suggestions and how to store

Serve these tacos with extra lemon wedges and a side of fresh salad for a complete meal. Store leftover salsa and yogurt in separate airtight containers in the fridge for up to two days, and cook the fish fresh for the best flavour.

Vary these fish tacos to suit your dietary needs

For a vegetarian version, swap the fish for diced firm organic tofu marinated and cooked in the same way.

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

These Fish Tacos are an easy to make, healthy and delicious meal that the whole family will love. They are gluten and grain free.

Print Recipe

5 from 1 vote

Fish Tacos

Quick, easy and kid approved Fish Tacos thanks to Naturopath Jessica Donovan. Try this tasty combo of spiced fish with a delicious salsa and yoghurt sauce.

Prep Time10

Cook Time10

Total Time20

Course: Main Course

Servings:

Author: Georgia Harding

Ingredients

Fish

4 fillets white fish or salmon -cubed (snapper or ling work well)
2 tbsp fresh dill -chopped
1 lemon/s -juice
coconut oil -for cooking

Salsa

1 cup/s shredded cabbage
1 red capsicum/s -chopped
1 avocado/s (large) chopped
2 tbsp fresh dill -chopped
½ red onion/s -chopped
2 dried apricots -chopped (use sulphur free dried apricots if fresh apricots are not in season)
½ tsp ground cumin
½ tsp sea salt

Yoghurt

125 g natural, Greek or coconut yoghurt (½ cup)
½ clove/s garlic -crushed
2 tbsp fresh dill -chopped
1 Cos lettuce -to serve

Instructions

Marinade the fish in the dill and lemon for 5-10 minutes. Then pan fry the fish in coconut oil for a couple of minutes until cooked.
Mix together all salsa ingredients in a bowl and yoghurt ingredients in another bowl.
Assemble ‘tacos’ in cos lettuce leaves, salmon, salsa, top with yoghurt wrap and enjoy.

Notes

Vegetarian

Replace the fish with diced firm organic tofu.

Jessica Donovan

This Fish Tacos recipe is thanks to my friend and fellow Naturopath Jessica Donovan from Natural Super Kids.