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Strawberry Chia Pudding

| Breakfast, After School Snacks, No-bake Sweets

This Strawberry Chia Pudding recipe is a super simple, healthy, and delicious treat that’s perfect for breakfast, dessert or even an afternoon snack. Made with fresh strawberries, creamy coconut milk, and chia seeds, this recipe comes together in minutes and thickens beautifully in the fridge for a satisfying, naturally sweet pudding. It’s also the perfect no-prep, make ahead brekkie for those days where you need to get going quickly.

Health benefits

The strawberries are a delicious berry with a great antioxidant profile. The coconut milk contains fats which support the immune system, brain, and digestion. Read more about the health benefits of coconut here. The chia seeds are a fibre rich, high protein source of omega-3s and are responsible for the gelatinous consistency. This gluten-free, vegan pudding will keep you full and energised!

Ingredients

For this recipe, you’ll need fresh strawberries, canned coconut milk, chia seeds, and your choice of natural sweetener like honey, maple syrup, or rice malt syrup. A touch of vanilla extract and lime zest adds extra flavour, making this pudding both refreshing and satisfying.

How to make strawberry chia seed pudding

Making strawberry chia pudding is as easy as tossing everything into a blender and giving it a good blitz until smooth. Then, pop it in the fridge for at least 4 hours (or overnight) to let the chia seeds work their magic. If it gets too thick, just stir in a bit of coconut milk or water to loosen it up. With such a short prep time and easy method, anyone can make and enjoy this!

Serving suggestions and how to store

Serve this pudding in a glass, jar or bowl, topped with extra fresh strawberries (or banana), Greek yogurt or a sprinkle of your favourite granola for a bit of crunch. It stores well in an airtight container in the fridge for up to 4-5 days, making it a great make-ahead option for busy mornings or meal prepping. It can also be frozen.

Vary this to suit your dietary needs

If you’re avoiding coconut, swap the coconut milk for almond milk, oat milk, or any dairy alternative. You can also adjust the sweetness to your liking by using more or less syrup or even adding a touch of stevia for a sugar-free option. Feel free to add in vanilla protein powder or some hemp seeds to increase the protein in this chia pudding.

More Chia Pudding recipes HERE. 

Strawberry Chia pudding
Print Recipe
4.77 from 13 votes

Strawberry Chia Pudding

This zesty, delicious strawberry chia pudding has such lovely balance of flavours and it's so simple to make. 
Prep Time5 minutes
Total Time4 hours 5 minutes
Servings: 4

Ingredients

  • 400 g fresh strawberries (approx.) hulled
  • 400 ml canned coconut milk
  • 85 g rice malt syrup, honey or maple syrup (¼ cup) or more or less to taste
  • 1 tsp vanilla -powder, essence or paste
  • 100 g chia seeds (½ cup)
  • 1 lime/s -zest

Instructions

  • Throw it all in a blender and blend on a very high speed until well mixed. Thermomix 30 seconds, speed 6.
  • Refrigerate for 4-24 hours. The longer it is refrigerated, the thicker it becomes.
  • If you find it has become too thick, mix through a little more coconut milk or water to thin it out.
  • Serve in a glass garnished with fresh strawberries.

Tip

  • Some kids (or even adults), don't like the 'tapioca-like' texture of the chia seed. If this is the case just process it for longer or until it smoothes out.

Store

  • Store in an airtight container in the fridge.

Notes

Coconut-free

Replace the coconut milk with a nut milk or dairy milk.

Boost the protein

Stir through your favourite protein powder. I love using this collagen protein—it’s flavourless, so it works beautifully across all kinds of recipes without altering the taste. You can also add hemp seeds or the Power Booster recipe.
 
 

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

Homemade Hamburger (and why you need to avoid the rest)

| Foods to Avoid, Budget Friendly, Make-ahead Meals, Red Meat, Freezable Meals, Healthy Lunchbox

This healthy hamburger recipe is quick, easy, and a family favourite. I usually make my own patties because homemade burgers are a genuinely healthy meal, but only when you skip the takeout. The best part? These come together faster than ordering and picking up takeaway!

After seeing an intact McDonalds hamburger that was five years old and completely free of mould or any kind of decay, I can confirm the longevity of the McDonalds burger is no urban myth. I would never touch a fast food or frozen burger of any kind!

Even Jamie Oliver has been on the fast food giants back recently. In a graphic youtube video, he describes that when producing hamburger mince, “basically, we’re taking a product that would be sold in the cheapest ways for dogs” and after being washed with ammonium hydroxide (which is what forms the bulk of your household disinfectants) ‘is being given to human beings.’  Jamie goes on to ask “why would any sensible human being put meat filled with ammonia in the mouths of their children?”

So I regularly make up healthy homemade hamburgers in batches and freeze them to throw on the BBQ when the need arises. They are truly delicious, healthy and very simple to make.

Health benefits

Homemade hamburgers give you complete control over what goes into your meal, allowing you to use fresh, nutrient-rich ingredients. The inclusion of vegetables like carrots and zucchini not only boosts the flavour but also adds fibre and essential vitamins, making these burgers a more balanced option compared to typical fast food versions. There is nothing that you can buy that compares to these burger patties nutritionally!

Ingredients in this healthy burger recipe

This burger recipe calls for a blend of beef mince, fresh breadcrumbs, herbs like basil or parsley, and a mix of veggies, including red onion, carrots and zucchini, to create a juicy and delicious patty. Simple seasonings like garlic, mustard, oregano, sea salt and black pepper bring everything together, giving you a burger that’s both satisfying and nutritious.

How to make this healthy hamburger recipe

To make healthy burgers, start by preparing your fresh breadcrumbs, grating the vegetables and finely chopping the herbs. Place them into a mixing bowl. Mix everything together with the beef mince, egg, and seasonings until you can form firm patties. Cook them over a medium-high heat on the BBQ grill or in a skillet or pan until they’re perfectly done. Customise your burger with your favourite toppings, sauce and enjoy the homemade goodness!

Serving suggestions and how to store

Serve these homemade burger patties with your favourite accompaniments like your favourite salad, grated carrot, slices of cheddar cheese, avocado, tomato, fresh greens, and grilled onions. Go the extra mile by adding crispy bacon, fried egg, pickles or grilled pineapple. I also recommend to toast the buns on the BBQ for added flavour and texture. Leftover burgers can be stored in an airtight container in the fridge. You can also freeze the burgers either before or after cooking, making them perfect to prep ahead.

Vary this healthy hamburger recipe to suit your dietary needs

Make these burgers gluten-free by using gluten-free breadcrumbs or quinoa flakes. For a grain-free option, try binding the patties with nut meal and wrap in a lettuce cup. If you need an egg-free version, simply omit the egg; the patties might be a bit softer but will still taste great. You can even sub the ground beef for another ground meat like minced / ground turkey or chicken. For a fabulous Veggie burger take a look at THIS RECIPE.

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

Healthy Hamburger recipes including gluten and grain free options. Also why you really need to avoid anything but home made.
Print Recipe
4.74 from 15 votes

Homemade Hamburger

Looking for a healthier alternative to store-bought hamburgers? This Healthy Homemade Hamburger recipe is packed with fresh veggies, herbs, and quality beef, making it a nutritious and delicious choice. Say goodbye to unnecessary additives and preservatives, and hello to a burger that's as wholesome as it is tasty. These are perfect for picky eaters who love burgers!
Prep Time15 minutes
Cook Time15 minutes
Total Time30 minutes
Course: Main Course
Servings: 6

Ingredients

  • 500 g beef mince (approx.)
  • 25 g fresh bread crumbs (½ cup)
  • 1 red onion/s -quartered & grated
  • 1 clove/s garlic -crushed
  • 2 tbsp fresh basil or parsley -leaves picked
  • 1 carrot/s (small) quartered & grated
  • 1 zucchini/s (small) quartered & grated
  • 1 tbsp dried oregano
  • 1 tbsp dijon mustard
  • 1 egg/s
  • Sea salt and freshly ground black pepper
  • 6 burger buns (to serve)
  • Salad (to serve)

Instructions

  • If you want to make these burgers the good old fashioned way, then just throw all the ingredients into a bowl and mix with your hands, squeezing the mixture until it comes together.
  • I personally find it easier and quicker to make them in a food processor or Thermomix.
  • Start with processing your bread to make fresh crumbs and set aside. If using a Thermomix 30 seconds, speed 8.
  • Now process the onion, garlic, fresh herbs and vegetables and process until finely chopped. If using a Thermomix 10 seconds, speed 5.
  • Add back the breadcrumbs plus the mince, egg, oregano, dijon and seasoning and combine on reverse. If using a Thermomix 30 seconds reverse speed 4 (you may need to scrape the sides a few times).
  • If the mixture feels very wet, add more breadcrumbs until you are able to form firm patties. This is important for them to hold together.
  • Form you patties into the sizes you want (I do some big for adults, some small for the kids), throw on a preheated BBQ or in a pan over a high heat.
  • It's important to make sure the bottom is well cooked before flipping them so they hold together. Also don't try to move them about until the bottom half is very well cooked.

Serve

  • I always put all of my accompaniments in little bowls on the table and my kids build their own. Personally, I love grated carrot, grated cheese, lettuce or some type of greens, sprouts, grilled onions, grated fresh beetroot, pieces of fresh pineapple for a Hawaiian touch.

Tip

  • I also love to chargrill the cut side of my burger buns to crisp them up and add some char flavour.
  • I also melt the cheese on the burger patty too (by closing the BBQ hood for the last few minutes).

Store

  • Store in an airtight container in the fridge.
  • Can also be frozen either the raw patties or cooked. Fully de-frost before cooking/ re-heating.

Notes

Gluten-free

Use gluten-free breadcrumbs or quinoa flakes or chickpea flour to bind.

Grain-free

Use quinoa flakes or nut meal to bind them and serve in a lettuce cup with salad, San Choy Bow style.

Egg-free

You can certainly leave the egg out, the patty just won't be as firm (but it will still taste great).

Double-up

Double the batch to load the freezer with your own fast food.

Leftovers?

Great for tomorrow's lunch box. Sometimes I make four patties and roll the rest of the hamburger mince into meatballs. 
 
 

Hope it has inspired you to get in the kitchen or find another fast food alternative. Any comments or question, please leave them below. 

Carrot Cake Slice

| Healthy Lunchbox, Baked Sweets

This healthy Carrot Cake Slice recipe is a wholesome, nut-free treat that’s perfect for lunchboxes or an afternoon snack. Packed with grated carrot, mixed seeds, and just the right amount of sweetness, it’s a delicious way to sneak in some extra nutrition while still satisfying your sweet tooth. Guaranteed to delight even fussy little (and big) people.

Health benefits

This healthy carrot cake recipe is so nourishing and tastes so good. Carrots are full of beta-carotene, which is great for immune health, while the mixed seeds add a boost of fibre, healthy fats, and important minerals like zinc. Plus, using wholemeal spelt flour provides extra fibre and nutrients, making this slice a nutritious alternative to traditional carrot cake.  The orange zest is a great immune booster too.

Ingredients

The star of the show is, of course, the carrot, paired with currants or sultanas for natural sweetness. Wholemeal spelt flour and mixed seeds add texture and a healthy twist, while spices like cinnamon, nutmeg or ground ginger give it a warm, comforting flavour. This recipe keeps it simple with pantry staples, but it makes the best carrot cake.

How to make this Carrot Cake Slice

It’s as easy as mixing your grated carrot, dried fruit, and dry ingredients in one bowl, while beating your eggs, butter, and orange zest in another. Combine everything, pour the batter into a slice tin (lined with parchment paper), and bake until firm and golden. You’ll have a deliciously moist slice in no time. We’ve also included a Thermomix method if you use one.

Time saving tip

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

Carrot Cake Slice has gone ‘green’ (or flecked green)

You may have noticed that your seed containing cakes or cookies turn or fleck ‘green’. I can explain…Sunflower seeds contain chlorogenic acid which reacts with the baking powder and bicarb when it’s heated and turns various shades of green when cooled.

To reduce the ‘shrek-look’ you can reduce the baking powder or bicarb (by about a third) or add 2 tsp lemon juice or vinegar to the wet ingredients. But remember – even if they do turn green, they are completely safe to eat. You might even like to use this as a way to turn cakes green on purpose?

Serving suggestions and how to store

Enjoy this refined sugar free carrot cake slice plain or top it with a simple buttercream icing (or cream cheese frosting) and top with shredded coconut for an extra treat. It’s also lovely served with a dollop of Greek yogurt for dessert. Store any leftovers in an airtight container in the fridge for a few days, or freeze them for later. It’s a great make-ahead option for busy mornings or lunchbox fillers. I generally pack from frozen and let it thaw in the lunchbox (but I live in a very warm climate). 

Vary this Carrot Cake Slice to suit your needs

For a dairy-free version, swap the butter for macadamia oil or coconut oil. If you need a gluten-free carrot cake, replace the spelt with a mix of rice and buckwheat flour, or go grain-free with almond meal (or almond flour).  For carrot cake cupcakes, pour the batter into a lined muffin tin.

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

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

Healthy carrot cake slice with shredded carrots, nuts, and warm spices—a moist, wholesome treat.
Print Recipe
4.88 from 31 votes

Carrot Cake Slice

This delicious Carrot Cake Slice is easy to make and with a serve of vegetables, is a great edition to the kids lunchbox. 
Prep Time10 minutes
Cook Time25 minutes
Total Time35 minutes
Course: Snack
Servings: 8

Ingredients

  • 1 carrot/s -large (about 140g) grated
  • 70 g currants (½ cup) or sultanas or raisins
  • 115 g wholemeal spelt flour (1 cup)
  • 70 g mixed seeds (½ cup) ground. I grind sunflower, sesame, linseeds and pumpkin seeds but any combo will work. Can also use a nut meal, but no longer nut-free.
  • 60 g coconut sugar or rapadura (¼ cup)
  • 1 tsp bicarbonate of soda (please measure carefully)
  • 1 tsp baking powder
  • 1-2 tsp ground spices (whatever you like eg; cinnamon, nutmeg, cardamom, ginger, mixed spice)
  • 120 g butter (½ cup) melted (or macadamia oil)
  • 3 egg/s
  • 1 orange/s - zest (take care not to include the white pith which can be bitter)

Instructions

  • Preheat your oven to 150℃/300°F (fan forced). Line a small 20 x 30cm tin with greaseproof paper.
  • Grate the carrots.
  • In a mixing bowl mix the carrot, dried fruit, and all dry ingredients.
  • In a small bowl or jug beat the eggs, butter or oil and zest together.
  • Add to the dry ingredients and mix until just combined.
  • Pour into the tin and bake for 20 - 25 minutes or until firm to touch in the middle.

Thermomix method

  • Grind your seeds, 30 sec, speed 8. Set aside. If you are grinding your own gluten or grain-free flour do this now also.
  • Weigh and grate your chopped carrot, 5 seconds, speed 5. Set aside.
  • Melt the butter, 1 minute, 80 degrees, speed 4.
  • Add the eggs and zest and mix 30 seconds, speed 5.
  • Add the carrot and dried fruit and mix, 30 seconds, reverse speed 3.
  • Add the flour, seeds, sugar, spices, bicarb and baking soda. Mix 5-10 seconds until just combined (scraping the sides), speed 4. Don't over-mix as it will become tough.

Ice it

  • You can add any icing - I love a simple buttercream with 70 g butter (at room temperature, 20 ml lemon juice (no more or it may split) 3 tbsp rice malt syrup or honey plus 3 tbsp tapioca flour (or arrowroot).

Store

  • In an airtight container or it can be frozen in an airtight container or bag.

Notes

Make it nutty

If you want to add half a cup of walnut halves or pecans to this cake, feel free though obviously it wouldn't be nut-free or suitable for school lunches.

Dairy-free

Replace the butter with macadamia oil, though now not nut free.

Gluten-free

Replace the spelt with half rice, half buckwheat flour (or another GF flour).

Grain-free

Replace the spelt flour with 100 gram (1 cup) almond meal (now not nut-free).

Don't want to grind the seeds

Replace with almond or hazelnut meal or LSA, though now not nut free.

Low-fructose

Replace the rapadura with 80 -100gram brown rice syrup. Replace the dried fruit with coconut.

Chocolate version

Omit the dried fruit and zest and add 30 gram of cacao powder at stage 6 of the method.

After more healthy lunchbox inspiration?

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

 

Do you like this recipe? Let me know, or post a question in the comments below or rate the recipe.

Fruit Whip – with a little hidden goodness

| Breakfast, Healthy Lunchbox, After School Snacks

A healthy breakfast, after school or weekend snack or dessert for kids and adults alike…this filling, delicious Fruit Whip is just the thing. Just don’t tell them about the secret creamy ingredient – avocado!

The first time my daughter saw me put the avocado in the Thermomix,  she went into protest mode. She had no where to go though when I told her that it was the way I had made it for many years! She had to get over it because she just loves the taste and creamy texture! But for very fussy kids, you may want to distract your kids when the avocado goes in to begin with!

Health benefits

This Fruit Whip is so much more nourishing than a banana smoothie. Avocado is a fibre rich source of potassium, healthy fats and many essential vitamins and minerals. It’s anti-inflammatory and supports heart, brain and eye health. There’s more potassium and plant given goodness from the banana and anti-oxidant rich berries. The natural yoghurt is important for digestive health. For more on the health benefits of yoghurt and my favourite brands, click here. This Fruit Whip is a nutrient-dense, energy-boosting snack that kids (and adults) will love.

Ingredients

You’ll need an avocado, banana, frozen berries, plain yoghurt (or Greek yogurt) , a touch of honey or rice malt syrup for sweetness (if needed), and a dash of vanilla. Super simple and wholesome!

How to make this fruity, avocado smoothie

Toss everything into a blender and blend until smooth and creamy. If it’s too thick, just add a splash of milk or coconut milk to reach your desired consistency. Serve it in a cup, and you’re good to go! If you have a Thermomix we have also included instructions.

Serving suggestions and how to store

Serve it as is or freeze it into popsicle moulds or ice blocks for a fun, healthy treat. You can store leftovers in the fridge or freezer, and it’s perfect for lunchboxes as a frozen yogurt cup that softens by morning tea time.

Vary this carrot cake slice to suit

For a dairy-free version, swap out the yogurt for coconut yogurt or cream. Add a handful of spinach or kale for extra greens. Or give it a protein boost it with a scoop of vanilla protein powder. It’s super versatile!

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

Fruit whip made with fresh fruit and hidden nutritious ingredients—light, creamy, and healthy.
Print Recipe
4.84 from 18 votes

Fruit whip - with a little hidden goodness

Fruit Whip is the ultimate quick and easy treat that’s perfect for breakfast, a snack, or even a healthy dessert. This creamy blend of avocado, banana, and berries comes together in no time, and I promise, no one will ever guess there’s avocado in there!
Prep Time5 minutes
Total Time5 minutes
Course: Breakfast, Dessert, Snack
Servings: 2

Ingredients

  • 1 avocado/s (medium-large) flesh
  • 1 banana/s
  • 100 g frozen raspberries (1 cup) or blueberries or mixed berries
  • 7 tbsp natural, Greek or coconut yoghurt
  • 1 tbsp rice malt syrup, honey or maple syrup -optional
  • 1 tsp vanilla -extract, paste or powder
Metric - US Customary

Instructions

  • Throw all of the ingredients into a high speed blender or food processor and blend until smooth and creamy (If using a Thermomix, blend for 30 seconds, speed 6-7).
  • Serve it in a cup with a spoon. You can add a little milk, coconut or almond milk if it is too thick or to turn this into a smoothie.
  • Trust me, they will NEVER know this has avocado in it!

Store

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

Notes

Protein boost

I often add a wholefoods protein powder, especially when my kids have sport. GoodnessMe have a fabulous selection of clean protein powders, you can take a look HERE. Or add a tablespoon of chia seeds or hemp seeds or my Power Booster recipe.

Add some green

A few baby spinach leaves or kale leaves will increase the nutrition (but may make the colour a little unappealing). Your call.

Dairy-free and vegan

Replace the yogurt with coconut yogurt or coconut cream.

Popsicles

Freeze it into popsicle moulds for a super healthy frozen treat.

Frozen yogurt cups

This is great for the the lunch box.  Freeze in little cups and by morning tea time it will be soft enough to eat.  Remember to pack a spoon.

Fill a re-usable food pouch

Also a great food pouch filler (no spoon required).  

Breakfast

I generally serve this with something like cheese and tomato on toast or boiled eggs as my kids enjoy a big breakfast. 

 

 

My kids love this fruit whip. Try it and let me know the verdict by commenting below.

Hummus – much more than a dip!

| Healthy Lunchbox, After School Snacks, Savoury Snacks, Dips

This is my deliciously healthy Hummus recipe, of course with some interesting variations and colours too. There’s more to hummus than just a dip or a snack, so check out the variations below. I like my hummus to have a creamy consistency, but if you prefer it a little course, then just process it less.

Health benefits

The chickpeas are a high fibre, protein rich legume with a decent mineral profile (including good amounts of iron). The tahini is also a good source of protein and very rich in calcium. The lemon, garlic, and spices will strengthen your immune responses and the olive oil is a rich source of monounsaturated fat. Why wouldn’t you eat it?

WARNING!  Most shop bought hummus, contain dangerous vegetable oils, so please make your own, it’s so very simple to do so. For more about why you must avoid vegetable oils, click here.

Ingredients

To make this gluten-free hummus you’ll need a can of chickpeas, garlic clove, tahini, lemon juice, extra virgin olive oil, and spices like cumin and cinnamon to bring it all together. Aquafaba (the liquid from the can) makes it extra creamy!

How to make this healthy homemade Hummus

Simply throw all the ingredients into a food processor and blend until smooth and creamy. You might need to scrape the sides a couple of times to get the perfect consistency. Sea salt and pepper really brings out the flavour so don’t forget to season it well. Drizzle with olive oil and top with dukkah or sesame seeds before serving. Or a sprinkle of paprika adds lovely colour prior to serving too. If you use a Thermomix, we’ve also included the Thermomix method.

Serving suggestions and how to store

Serve this healthy hummus recipe with veggies (like carrot, red peppers, cucumber, cherry tomatoes, radish etc) , pita bread, corn chips or use it as a spread on sandwiches, wraps or rolls. It’s a perfect accompaniment to falafel (To store, cover with a layer of olive oil and refrigerate in an airtight container for up to a week. It can also be frozen for later!

Vary this healthy hummus recipe to suit your needs

For a sesame-free version, swap the tahini for natural yogurt. You can also get creative with flavours by adding roasted vegetables like beetroot, carrots, or pumpkin for a colourful twist! Or mix hummus with yogurt for a tasty sauce over meats or salads. Take a look at the variations below the recipe to suit your tastes and supplies best.

Homemade hummus made with chickpeas, tahini, and lemon—versatile and perfect for dips, spreads, and more.
Print Recipe
5 from 5 votes

Hummus - much more than a dip!

Hummus is so much more than just a dip! This creamy, delicious spread made with chickpeas, tahini, and a hint of garlic and cumin is super versatile. Whether you're scooping it with veggies, spreading it on toast, or using it as a sauce, hummus is a must-have in any kitchen.
Prep Time15 minutes
Total Time15 minutes
Course: Snack
Servings: 1 cup

Ingredients

  • 425 g can chickpeas - drained and rinsed
  • 1 clove/s garlic - finely diced or crushed
  • 4 tbsp hulled tahini  - halve if using unhulled
  • 1 lemon/s - juice (zest optional)
  • 2 tbsp water - or the liquid from the can (aquafaba) makes it extra creamy
  • 2 tbsp extra virgin olive oil - extra virgin
  • ½ tsp ground cumin
  • ½ tsp ground cinnamon
  • ½ tsp sea salt - to taste
  • ground black pepper - to taste

Instructions

  • Add all of the ingredients into your food processor and process until smooth and creamy. You may have to scrape down the sides a few times to get an even consistency.
  • Serve drizzled with more olive oil and sprinkle with sesame seeds or dukkah.
  • Alternatively, try one of my variations below.

Thermomix

  • Add the garlic and chop, 5 sec, speed 6.
  • Add the chickpeas and process 5 sec, speed 5. 
  • Add the rest of the ingredients and process, 10 seconds, speed 4 scraping down the sides a few times.

Store

  • Drizzle a layer of olive oil over the hummus to seal it. Store in an airtight container in the fridge.
  • Can also be frozen.

Notes

Sesame-free

Replace the tahini with natural yoghurt. This also makes it a lot more creamy (and more like a store bought hummus according to my recipe testers).

Garlic-free

Simply omit (the cumin and chilli will do for flavour).

Roast beetroot hummus

Add a small roasted beetroot and a tablespoon of yogurt to your processor for a pretty pink, very nourishing dip.  This is lovely with coriander leaves too.

Carrot or pumpkin hummus

Add steamed or roasted carrot or pumpkin and process through with the other ingredients.

Green supreme

Blend through some greens, either herbs like coriander or basil, or even kale or spinach.

Make a sauce or dressing

Mix equal parts hummus to yogurt and use as a sauce over lamb, chicken, fish, vegetables or salad.  You may also like to add a little extra lemon or some lime.  Add a teaspoon of cumin for a lovely Moroccan or Indian accent.

On toast

Spread on toast with slices of tomato and /or a mound of leafy greens, is delicious and a very healthy breakfast, lunch or snack.  You can even add a poached egg for extra protein.

 

 

How do you eat your hummus?  Add your suggestions below, I'd love to hear from you.

Rice Paper Rolls (fresh spring rolls)

| Healthy Lunchbox

I often make Rice Paper Rolls, also known as fresh spring rolls. Mainly because my kids absolutely love them and they are a quick, easy and healthy gluten-free lunch box filler or snack. I also  find them a great way to use up leftovers. They often replace the humble sandwich which is great for moderating the amount of wheat consumed and they also offer a little lunch box variety. The best thing is that they wrap up salads and other bits and pieces into very convenient little packages that kids just love.

The rice paper ‘sheets’ are available to buy in the Asian section of most supermarkets and are very simple to roll. I normally set up a bit of a production line with the meat cut into smallish pieces in one bowl and the salad mix in another, dressed and ready to place on the rice paper as it softens.

Health benefits

Rice paper rolls are a fantastic gluten-free, easy to make option for those looking to incorporate more fresh ingredients into their meals. The combination of colourful veggies and protein options means you can enjoy a wholesome meal that feels light yet satisfying.

How to easily make Rice Paper Rolls (fresh spring rolls)

To create a really nourishing meal or snack, you need to build a rice paper roll with a little protein and some sort of vegetable or salad. It’s best to grate, shred or thinly slice (julienne) the salad and vegetables. I suggest things like cucumber, carrots, cabbage, capsicum (peppers), bean sprouts, coriander (cilantro) or any soft fresh herbs.  I also always mix in a little juice of  a lemon or lime to keep the salad fresh and also this adds a lovely flavour so they don’t need a dipping sauce.

  1. Start by running cold water or slightly warm water over both sides of the rice paper wrappers. You can also soak in a large bowl of water. As you feel it start to soften, place it on a wet cutting board or bench top, add the filling and roll.
  2. The paper goes sticky as it sits so get rolling quickly. There are rolling instructions on the packet, but I generally place the filling towards the top of the paper (2 good heaped tablespoons), fold down the top edge, followed by the sides and then roll it downwards towards me. You may have some funny shaped ones to start with but you’ll soon get the knack.

So many rice paper roll filling ideas here…

So I thought I’d share some of the ways I fill them, especially for a lunch box where dipping sauces aren’t practical. As much as I absolutely LOVE traditional combinations with lots of Vietnamese mint and Thai basil in the mix, you don’t necessarily need to follow tradition. You can fill them with…

  • Leftover Asian lettuce cup mince with extra sprouts, shredded cabbage or lettuce and the juice of a lime.
  • Tuna, diced chicken or chopped up boiled eggs or tofu mixed with pesto and grated carrot (or any other vegetable or salad). Try it with my Coriander, lime pesto.
  • Diced chicken or tuna, shredded nori (sushi) paper and salad or sprouts tossed in a little mayonnaise and lemon juice.
  • Diced leftover sausage or meat patties and shredded or grated salad dressed in a little lemon juice.
  • Leftover potato salad or coleslaw with diced chicken or tuna.
  • Any leftover quinoa, rice or noodle dish, salad and lemon juice.
  • Leftover omelette or frittata with salad and lemon juice (obviously no good for egg-free peeps).
  • Haloumi and salad dressed with lemon juice (a good vegetarian option).
  • Chickpeas or cannellini beans marinated in lime juice and a little cumin and cinnamon powder, with salad, sprouts or coleslaw (obviously no good for legume-free).
  • Vermicelli noodles or rice noodles in the mix are always a great filler.

Serving suggestions and how to store

These rolls are perfect for dipping, so whip up a tasty peanut sauce or a zesty vinaigrette to serve alongside. Or something simple like tamari, soy sauce, sweet chili sauce or sriracha works too. They’re best enjoyed fresh, but if you need to store them, wrap them in damp paper towel and keep them in an airtight container in the fridge for a day or two.

When placed side by side in a lunchbox, they can stick together a little.  My kids don’t have too much problem prying them apart.  But if your kids do, you can wedge a slice of apple or a piece of baking paper between them to stop them sticking together.

Vary this to suit your dietary needs

Don’t be shy about mixing things up! Whether you’re gluten-free, vegan, or just looking to switch things up, these rolls can accommodate any dietary preference. Swap in gluten-free rice paper, load up on your favorite veggies, or add in some grains for extra texture—make them your own!

For more delicious, nourishing recipes to pack a healthy school lunchbox, check out my ebook ‘The Well Nourished Lunchbox’ – 150 pages of lunchbox inspiration.

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Rice Paper Rolls (fresh spring rolls)

Prep Time5 minutes
Course: Appetizer
Servings: 1
Author: Georgia Harding

Ingredients

  • 1 sheet/s rice paper
  • 2 tbsp filling of your choice

Serve

  • 1 tbsp tamari

Instructions

  • Start by running slightly warm water over both sides of the rice paper. As you feel it start to soften, place it on a wet chopping board or bench top, add the filling and roll.
  • The paper goes sticky as it sits so get rolling quickly. There are rolling instructions on the packet, but I generally place the filling towards the top of the paper (2 good heaped tablespoons).
  • Fold down the top edge, followed by the sides and then roll it downwards towards me. You may have some funny shaped ones to start with but you’ll soon get the knack and they'll be picture perfect with practice.

Notes

Fillings

The limit really is your imagination. See above for lots of ideas. 
 
 
Have you made rice paper rolls before?  What flavour combinations do you like?

No bake, Nut-free Muesli Bar

| Healthy Lunchbox, No-bake Sweets

This healthy no bake muesli bars is nut-free and a quick and easy snack that’s perfect for lunchboxes or as an on-the-go treat. Packed with wholesome ingredients like oats, seeds, and coconut, it’s a great option when you want something nutritious that doesn’t require turning on the oven.

These fast treats came about one morning when I opened the freezer and alas, no lunch box fillers. No time to bake, what could I do but invent a nut-free, healthy no bake muesli bars? QUICKLY!

Health benefits

Well, the oats are a nourishing, high fibre, nerve supporting food. The seeds and coconut provide good fats, protein, and energy (of the slow release kind). The cinnamon further stabilises blood sugars. If you use brown rice syrup, they are also fructose friendly. These simple treats are full of nutrition and will sustain, satisfy and nourish your body – they are the perfect healthy snack. They are also great for kids with nut allergies.

Why these homemade granola bars are SO much better than any supermarket breakfast or muesli bar…

Here I go, getting on my high horse again. But the health claims on these bars just make me shudder. A warning would be more appropriate in many cases. Many commercial bars have almost as much sugar as a chocolate bar, alarming amounts of highly processed vegetable or seed oils (find out why you need to avoid these here) and ‘fruit’ that is more a product of chemistry than nature. These homemade muesli bars are whole and nourishing in ways that any supermarket or even health food brands could never be. For my detailed analysis of why there’s nothing good or healthy about processed muesli bars, click here.

These nut free granola bars are just too easy to make, so no excuses for processed bars anymore;)

Ingredients

You’ll need rolled oats, a variety of seeds (sesame, pumpkin, sunflower, and chia), desiccated coconut, ground cinnamon, butter, and your choice of sweetener—rice malt syrup or raw honey. For a bit of extra flavour or texture, add dried fruit (like sultanas or cranberries) or cacao nibs.

How to make these healthy no bake muesli bars

Start by combining the butter, sweetener, and cinnamon in a small pot over low heat until melted. You can either toast the oats, seeds, and coconut for a richer flavour or use them raw for a quicker option. Mix the dry ingredients with the melted butter mixture in a bowl and press it all firmly into a lined slice tin. Pop it into the freezer for 10 minutes to set, then slice into bars. We’ve also included a Thermomix method too!

Serving suggestions and how to store

These muesli bars are perfect for lunchboxes or a quick snack at home. Store them in the fridge or freezer to keep them firm. For lunchboxes, freeze the bars and pack them from frozen to keep them fresh until snack time. In warmers climates, pack against an ice brick to keep them well chilled.

Vary this healthy no bake muesli bars recipe

For a dairy-free version, use coconut oil or ghee. To make it gluten-free, swap the oats for quinoa flakes. If you’re avoiding fructose, use rice malt syrup instead of honey, and for a vegan option, use rice malt syrup and coconut oil. You can also adjust the seeds based on preference or leave out the ones your kids don’t like! Or add chocolate chips (or a chocolate drizzle) for a special treat. 

For a crispy baked Choc Chip Muesli Bar click HERE.

Or browse our whole range of Muesli Bars HERE.

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

No-bake nut-free muesli bar with oats, seeds, and dried fruit—healthy and easy to make.
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4.54 from 30 votes

No bake, nut free muesli bar

An easy to make, nutritious snack these  No bake, nut free muesli bars are really delicious and so much better than anything store bought. Keep them in the freezer for a snack on the go. 
Prep Time10 minutes
Freeze10 minutes
Total Time20 minutes
Course: Snack
Servings: 12

Ingredients

  • 100 g rolled oats (1 cup) see gluten-free below
  • 60 g sesame seeds (½ cup)
  • 60 g pumpkin seeds (½ cup)
  • 60 g sunflower seeds (½ cup)
  • 1 tbsp chia seeds ground is best, or flax seeds
  • 60 g desiccated coconut (1 cup) or shredded
  • 1 tsp ground cinnamon
  • 125 g butter
  • 170 g rice malt syrup or honey (½ cup) you can play around with the amount of sweetener - as my families palate has become less sweet over time, I generally only add ¼ cup of RMS and even less if using honey these days

Optional

  • 80 g dried fruit (½ cup) organic or additive-free preferably
  • 30 g cacao nibs (¼ cup)

Instructions

  • In a small pot, combine the butter, sweetener and cinnamon over a low heat, stirring until combined. If using a Thermomix, heat 2mins, temp 90, speed 3.
  • You have a couple of options here. For a tastier slice, throw the oats, seeds, and coconut into a large pan and toast over a low heat for 5-10 minutes, stirring often (the coconut will colour and the pepitas will start to pop).

OR

  • Combine the dried ingredients raw.
  • Add the dried mix to the butter / sweetener mix, (plus dried fruit or cacao nibs if using) and mix until combined. If using a Thermomix, blend 30sec, reverse, speed 3 (you may need to scrape the sides). See my lunch box tip below.
  • Press into a small slice tin lined with baking paper (I use a wet stainless steel serving spoon). Put it in the freezer for 10 minutes or until set.
  • Remove from the tin and cut into squares.

Store

  • It is best to keep refrigerated or frozen.

Notes

Dairy-free

Use coconut oil or ghee instead of butter. If using coconut oil, you will just need to make sure it is kept cold or it will fall apart more quickly than the butter version.

Gluten and grain-free

Use quinoa flakes (may just need to increase the quantity slightly).

Low-fructose

Use brown rice syrup instead of honey.

Vegan

Choose rice malt as your sweetener. Use coconut oil instead of butter (it will need to be kept chilled).

Sesame-free

Replace them with another seed or nut.

Coconut-free

Replace the coconut with ground seeds or nuts. 

Do kids fuss over the seeds or consistency?

Either leave the ones they dislike out and increase those they do like, or grind them up. You can even process the whole mix of dried ingredients to make a finer, less chunky slice.

Lunchbox Tip

For a slice that holds together better, use butter or ghee (coconut oil melts more rapidly) and process the mixture so it is fine and sticks together better (TMX 10sec, speed 5). Use the back of a big wet spoon to really compact it into the tray. My kids prefer this to a chunky consistency and it is definitely better for holding together in the lunch box. Also, store it in the freezer and pack from frozen in an insulated lunch box (with a cold pack). It will be defrosted and ready to eat come morning tea.
There are over 50 delicious, easy to make nut-free recipes in my best selling ebook “The Well Nourished Lunchbox” – more details and a video of what’s inside HERE. Whilst your there, check out the amazing reviews for the ebook. 
 
 

Have a play with this recipe. Please let me know if you discover any interesting variations and I'd love to receive your comments below.

 

Coriander & Lime Pesto

| After School Snacks, Savoury Snacks, Dips

This coriander lime pesto is the best I’ve ever made, so I just had to share the recipe. I found myself with a lot of coriander in the garden and my lime tree heavy with fruit. So here’s what I made… a very seasonal, extremely healthy coriander and lime pesto.

Whilst coriander pesto is a delicious, nutritious dip or salad dressing, you can also think about it as an accompaniment to grilled or BBQ’d fish or chicken. I also make Asian inspired omelettes and serve them with a dollop of this pesto. Even a fried rice or a stir fry would taste better and offer more nutrition with this pesto on top.

But a word of warning. This makes the shop bought stuff taste like baby food!

Health benefits

Well, let’s start with the amazing healing herb coriander (also called cilantro in some cultures and clinical research). Coriander is a classic example of food as medicine. It is extremely anti-inflammatory, anti-bacterial and also an amazing detoxifier and heavy metal chelator. Medicinally, it is used frequently for arthritis, inflammatory digestive disorders and to bind and excrete heavy metals in the blood. Needless to say, it is a very beneficial addition to any diet.

The cashew nuts and cheese add good fats and protein. The lime juice, zest and also the garlic further support immune function. So really, this pesto is just what the doctor ordered this winter.

The most delicious flavour combination, my Coriander and lime pesto is a lovely change from the traditional basil variety.

Ingredients

The ingredients in this coriander pesto are only a short list. Choose a good bunch of fresh coriander (fresh cilantro) and a clove of garlic that suits the amount of garlic flavour you like – I always opt for a large clove! Toasted Cashew nuts give the texture for the pesto and parmesan cheese adds a taste of cheese and salt to the mix. Lime juice lifts the freshness of the pesto and the macadamia nut oil makes sure the coriander is nice and smooth to the taste. A red chilli is optional- depending on who will be eating this or what sort of dish you will use it with, include the chilli with or without seeds according to the heat you like.

How to make coriander lime pesto

This coriander lime pesto can be made a variety of ways according to what equipment you have in your kitchen. The simplest and quickest way is to use a food processor (or Thermomix) – grate the parmesan cheese together with the garlic and set this mixture aside in a medium sized mixing bowl. Then the fresh coriander and toasted cashews go into the food processor and are chopped small – not too small as you want the cashews to give texture. Tip this mixture in with the parmesan cheese and garlic, add the lime juice and zest and macadamia nut oil. Give this all a food stir with a spatula until combined! I always give mine a little taste to check the balance of flavours. Add more lime juice or a pinch of salt (or more parmesan) to adjust as needed.

If you don’t have a food processor or blender, then the next best way is the traditional way with a mortar and pestle (where the name ‘pesto’ comes from!). Use the mortar and pestle to crush the cashews, coriander and garlic then add to a mixing bowl with the grated parmesan, lime juice and zest and macadamia nut oil (or extra virgin olive oil), stirring well to combine.

Vary this coriander lime pesto to suit your dietary needs

Coriander or cilantro pesto lends itself to MANY variations. You can of course make this a basil pesto by substituting the fresh coriander for fresh basil. To make this dairy-free, the parmesan cheese can be omitted and a few good tablespoons of nutritional yeast flakes used with a pinch of salt instead. Using ground macadamia nuts can also be a way to mimic the texture of the parmesan cheese if desired.

If you need to avoid nuts, you can choose toasted sunflower seeds instead- they have a very similar texture to cashew nuts. If you’d like to just use a different nut, then pine nuts are a popular choice, as well as macadamia nuts or almonds.

If you’re out of limes, then lemon juice and zest can work too for the zesty finish!

Serving suggestions and how to store

This pesto is fantastic over pasta, stirred into quinoa, or used as a dressing for roasted veggies. I love it over eggs or with chicken or fish fro dinner. You can even use it as a spread for sandwiches or wraps.

Because this pesto is made from fresh ingredients without any additives, it will only last a few days in the fridge. I flatten out the surface of the pesto and drizzle over a little bit of olive oil to seal the top and slow down the discolouration. Make sure it is in an airtight container as well. Pesto can also be frozen and used through warm dishes such as pasta when thawed- either freeze in an airtight container or freeze in ice cube trays then transfer to a container when solid.

If you don’t like coriander – try this Basil Pesto.

Coriander and lime pesto with fresh herbs, nuts, and a zesty citrus twist—perfect for adding flavor to any dish.
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4.63 from 29 votes

Coriander and lime pesto

This Coriander & Lime Pesto is a zesty twist on the classic pesto, packed with fresh herbs, citrus, and crunchy toasted cashews. It’s a quick and versatile sauce that can brighten up just about any dish, from salads to sandwiches, and everything in between.
Prep Time10 minutes
Total Time10 minutes
Course: Appetizer
Servings: 1 cup

Ingredients

  • 1 bunch/s fresh coriander leaves
  • 1 clove/s garlic -crushed (if not using a processor)
  • 60 g raw cashew nuts (¼ cup) toasted
  • 30 g parmesan cheese (2 tablespoons) finely grated
  • 1 lime/s juice and zest
  • 20 ml macadamia nut oil (1 tablespoon) or olive oil

Optional

  • 1 red chilli/s

Instructions

  • In a food processor grate the parmesan and garlic and set aside. Thermomix 10 seconds, speed 6.
  • Place the coriander and cashews in the processor and pulse until just chopped. Thermomix pulse 2-3 times or until chopped when you look through the lid.
  • Mix in the parmesan, lime juice and zest and macadamia oil (and optional chill) until combined and serve. Thermomix 10 seconds reverse speed 3.

Store

  • Drizzle with a little olive oil to seal it and prevent it discolouring.
  • Store in an airtight container in the fridge.
  • Can also be frozen in a airtight container or even in ice-cube trays (and then cubes put into an airtight container once frozen).

Notes

Dairy-free and vegan

Omit the parmesan. I'd suggest adding a couple of tablespoons of nutritional yeast for cheese flavour and even a handful of ground macadamia nuts to replace the parmesan, but that's optional too.

Nut-free

Replace the cashews with the same amount of sunflower seeds.

Different nut

I love this with macadamia nuts too. 

Variations (for the kids)

One of my blog readers recently shared how she got her children to eat leafy greens. She makes pesto and not just the basil variety. She also adds in kale, spinach or whatever else the market has on offer. Spinach is very mild tasting, so you could easily add this to any type of pesto, without the kids noticing.

Tip

Seek out a really good, flavoursome coriander and fresh lime. I've made coriander pesto in the past and it's been good, but not this good. Your farmers market will have the freshest, most seasonal produce for the most delicious and nutritious pesto.

 

Do you have any pesto combinations that you just love? Please share them by commenting below.

Cheese & Seed Crackers

| Healthy Lunchbox, Savoury Snacks

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

Health benefits

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

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

Ingredients

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

How to make this healthy cheese cracker recipe

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

Serving suggestions and storage

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

Vary this healthy cheese cracker recipe to suit your dietary needs

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

Tip

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

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

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

Cheese and Seed Crackers

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

Ingredients

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

Optional extras

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

Instructions

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

Store

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

Notes

Gluten and grain-free

Substitute the spelt flour with buckwheat flour.

Garlic-free

Omit the garlic.

Sesame-free

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

No grinder

Substitute for LSA (but now not nut free)
 

Tip

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

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

 

Vanilla Bean Cupcakes

| Healthy Lunchbox, Baked Sweets

These grain-free, gluten-free, nut-free and sugar-free Vanilla Bean Cupcakes are a classic favourite in our house. They are SO easy to make and with their light, fluffy texture and delicate vanilla flavour, they’re perfect for birthdays, special occasions, or simply a sweet treat to brighten your day. I often bake these with my kids—they love helping mix the ingredients and, of course, enjoying the delicious results.

Healthier Vanilla Bean Cupcakes

While cupcakes are typically considered a treat, this vanilla cupcake recipe is made with a few healthier twists. Cannellini beans, a key ingredient, are a great source of fibre and protein and are naturally gluten-free, making them a great option for those with dietary restrictions. Free-range or organic eggs add more quality protein and essential nutrients, while coconut flour offers a gluten-free alternative rich in fibre and healthy fats. The use of rice malt syrup, honey, or maple syrup instead of refined sugars provides a more natural sweetness with a lower glycemic index, helping to stabilise blood sugar levels.

Light moist texture

These Vanilla Bean Cupcakes stand out for their light and fluffy texture. Unlike many gluten-free muffins that can be dense and heavy, these cupcakes achieve a soft, airy crumb thanks to the precise combination of ingredients.

Step-by-Step Instructions

Making these Vanilla Bean Cupcakes is straightforward. Start by creaming the butter and sugar until light and fluffy in a medium mixing bowl (you may need to scrape the sides of the bowl). Then, add the eggs one at a time, mixing well after each addition. Incorporate the vanilla extract or vanilla bean paste and then gradually add the dry ingredients to the wet ingredients. Pour the batter into cupcake liners in a cupcake pan and bake until golden brown. Allow them to cool before frosting. We have also included a Thermomix method too.

Great to make a day ahead

I usually like baked goodies straight out of the oven, but these are actually best eaten the next day, especially if you think you can taste the beans or egg. This makes them perfect for birthdays or celebrations because they are even more delicious the next day.

Customising your vanilla bean cupcakes

Feel free to get creative with these easy vanilla cupcakes. You can add mix-ins like chocolate chips or fresh berries to the batter for a fun twist. For a decorative touch, frost with your favourite icing or decorate with edible flowers. You can also experiment with different flavours (check out the variations below the recipe for some ideas).

Make one big cake

This recipe also makes a fabulous ‘big’ vanilla cake too. Perfect for birthday parties (it’s been my kids cake every year since they were little). One batch makes one cake. I generally make a double batch and bake two cakes and layer with cream or ganache in between.

Personal experience with vanilla bean cupcakes

These cupcakes have become a family favourite, especially for birthday celebrations and special events. Baking them together is a cherished tradition in our home, and they always receive rave reviews from friends and family. I love how versatile they are—whether dressed up with fancy frosting or enjoyed plain, they’re always a hit.

Serving suggestions and how to store

Top these cupcakes with your favourite icing (lots of suggestions below the recipe), whether it’s a rich vanilla buttercream or a light dusting of icing sugar. They store best in the fridge in an airtight container for up to 3 days. Or store in the freezer in an airtight container for a few months. These are so great for meal prep or packing fast nut-free school lunches.

Vary this to suit your dietary needs (and taste)

Check out the variations below the main recipe for tips on how to adapt it to your specific dietary needs. For a low-fructose option, use rice malt syrup, and for a coconut-free version, swap the coconut flour for almond meal. You can also go dairy-free by using ghee or coconut oil instead of butter. Mix up the flavours by adding lemon, lime, or orange zest, fresh blueberries, or even a square of dark chocolate in the centre for a fun twist!

For a delicious, easy to make vegan vanilla cupcake – use THIS recipe.

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

Vanilla bean cupcakes with a light, fluffy texture and natural vanilla flavor—perfect for any occasion.
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4.92 from 23 votes

Vanilla bean cupcakes

One of my most popular recipes, these Vanilla bean cupcakes are just delicious and you'd never guess they are made with beans. 
Prep Time10 minutes
Cook Time20 minutes
Total Time30 minutes
Course: Snack
Servings: 8 cupcakes

Ingredients

  • 425 g can cannellini beans -drained and rinsed well
  • 5 egg/s -large (or 6 small eggs, see note below)
  • 1 tbsp vanilla -powder, extract or essence
  • 50 g butter -softened at room temperature
  • 85 g rice malt syrup, honey or maple syrup (¼ cup)
  • 40 g coconut flour please weigh this, as it really needs to be exact
  • ¼  tsp sea salt
  • ½ tsp bicarbonate of soda
  • 1 tsp baking powder (gluten free)

Instructions

  • Preheat the oven to 180℃/350°F(fan forced).
  • In a powerful blender or food processor, puree the rinsed beans, eggs, and vanilla until very smooth and set aside.
  • Without rinsing your food processor, mix together the butter and honey or brown rice syrup until very well combined.
  • Add back the pureed bean/egg mix and mix until well combined.
  • Now add the coconut flour, sea salt, bicarbonate of soda and baking powder.  Mix until combined and spoon into paper-lined cupcake moulds immediately. The batter does have a slightly thick but airy consistency that is unusual if you've never worked with coconut flour before.
  • Bake for 20 minutes for large and 15 minutes for mini cupcakes, or until lightly brown on top and springy to touch (like a regular cake).
  • Cool and top with your preferred icing (recommendations below).

Thermomix Method

  • Preheat the oven to 180℃.
  • Mix the beans, eggs, vanilla, butter and sweetener for 1 minute, speed 7.
  • Add the coconut flour, sea salt, bicarbonate of soda and baking powder and mix 10 seconds, speed 4.
  • As per above method.

Note

  • Don't scrimp on the eggs or let the batter sit for too long. Not enough eggs and delaying getting it in the oven will result in a much heavier batter and cake.
  • I usually like baked goodies straight out of the oven, but these are actually best eaten the next day, especially if you think you can taste the beans or egg. 

Store

  • They are best stored in the fridge and can also be frozen in an airtight container or snap-lock bag.

Notes

Low-fructose

Choose rice malt syrup as your sweetener (optional pinch of stevia if you like also).

Coconut-free

Substitute the coconut flour for 100 grams of almond meal (though now obviously not nut free). I have also substituted for 40 grams of wholemeal spelt flour with success (no longer gluten-free if you substitute with spelt).

Dairy-free

Substitute the butter with ghee or coconut oil.

Lemon or lime cupcakes

Add the zest of one large lemon or lime to the egg/bean mix.

Orange cupcakes

Add the zest of one large orange to the egg/bean mix.

Blueberry cupcakes

Add ¼ cup of fresh or defrosted blueberries, mixed through the batter very gently at the very end.

Chocolate chip

Add a ¼ cup of dark chocolate chips (I love the Green and Blacks 85% cacao chocolate). As I'm a bit of a stooge when it comes to my kids eating chocolate, I often just push a square of chocolate into the middle or place on top of the cupcake (this also saves me the effort of icing)!

Icing suggestions

Remember to make sure the cupcakes are completely cold before icing.

Fructose-free vanilla icing (gluten free too)

50grams of butter, softened at room temperature
A pinch of pure stevia powder
1 tablespoon brown rice syrup
1 tablespoon vanilla bean powder
Beat together until light and fluffy.

Cream cheese icing

50 grams cream cheese or quark
20 grams butter, softened at room temperature
1 tablespoon brown rice syrup
1 teaspoon vanilla
Beat together until light and fluffy.

Cashew nut cream (dairy and gluten free)

½ cup raw cashew nuts
¼ cup water
1 teaspoon vanilla
1 tablespoon brown rice syrup or maple syrup (optional)
Soak the cashews in water for 3-4 hours. Strain and then process with the rest of the ingredients until smooth. You can add more or less water to the nuts to achieve the desired consistency. If you aren't organised enough to soak the cashews, then boil them gently for 5 minutes, then process.

Vanilla cream

Carton cream whipped until light and fluffy
1 teaspoon vanilla
Beat ingredients together and place on top of the cupcake. You can also slice the top of the cake off, top with cream and replace the cake top with a slice of strawberry (like a butterfly cake).
 

Nourishing Anzac Biscuit

| Healthy Lunchbox, After School Snacks, Baked Sweets

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

Health benefits

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

Ingredients

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

How to make this healthy Anzac biscuit recipe

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

Make sure they’re sweet enough

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

Time-saving Tip

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

Serving suggestions and how to store

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

This healthy Anzac biscuit recipe is a great postpartum snack

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

Vary this healthy Anzac biscuit recipe to suit 

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

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

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

Nourishing Anzac biscuit

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

Ingredients

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

Optional extras

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

Instructions

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

Thermomix Method

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

Store

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

Notes

Gluten and grain-free

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

Dairy-free

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

Vegan

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

Coconut-free

Replace the coconut with more ground seeds.

Sesame-free

Replace the sesame seeds with sunflower seeds.

Fructose friendly

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

Make an Anzac slice

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

Chocolate chip Anzacs

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

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

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