meal

Raw Vegetable Salad

August 17, 2019 | Vegetarian, Members only, Salads

This seriously versatile Raw Vegetable Salad is one of my kids favourite ways to eat their vegetables. If using a food processor it takes just minutes to make and it’s sure to become a firm favourite. Feel free to play with different combinations of veggies and nuts or seeds. I often make this when I…

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Healthy Pea and Ham Soup

August 7, 2019 | Budget Friendly, Vegetarian, Slow Cooked, Soups

This is my take on a Dutch style Healthy Pea and Ham soup. I can’t always source good quality ham hocks (or have leftover ham bones outside of Christmas ham season) so I’ve improvised to replicate the flavour combo of smoked meat and legumes that I grew up with, but using a pork chop and bacon instead of the hock.

The result is this tasty, hearty soup that’s more a complete meal than a starter. Whilst it has a long cooking time, it really is a no-fuss, set and forget type meal that my whole family loves. It’s also a very budget friendly meal which is always a bonus.

Health benefits

Split peas are a fantastic source of plant-based protein and dietary fibre, helping to support digestion and keep you full for longer. The addition of lean pork and bacon provides extra protein, while veggies like garlic cloves, sweet potato, carrot, and spinach or kale bring essential vitamins and antioxidants to the dish.

Ingredients

This recipe is built around split peas and a combination of pork chops and bacon for a rich, smoky flavour. The soup is bulked up with celery, carrot, potatoes, and leafy greens for added texture and nutrients.

How to make this Healthy Pea and Ham soup

To make this split pea soup, start by soaking the split peas overnight to soften them. Once ready, simmer the peas with pork, bacon and aromatic veggies like garlic, onion, and celery for 30 minutes. Add the diced carrots, potato, and sweet potato and continue cooking until the peas break down into a creamy base. Break apart the pork from the bone (it should fall away simply). Finally, stir in some spinach or kale and let it wilt before serving. If you want to make a very smooth soup you can also blend with an immersion blender.

Serving suggestions and how to store

Ladle the soup into a bowl and serve with a crusty slice of sourdough bread for dipping. Leftovers can be stored in an airtight container in the refrigerator for up to 5 days or frozen for longer. Reheat on the stove over low heat until warm.

Vary this Healthy Pea and Ham soup to suit

This delicious soup is already gluten-free and dairy-free. For a vegan version, omit the pork and bacon and replace them with smoked paprika for flavour. You can also swap the water for vegetable stock or chicken broth to enrich the taste. To make it onion and garlic-free, use diced fennel and add a pinch of cayenne pepper for a bit of heat. Feel free to add extra veggies like cauliflower and broccoli for more variety.

Take a look at the variations (below the main recipe) for suggestions to alter the recipe to suit your specific dietary requirements (including vegan, vegetarian, onion and garlic-free options).

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

This budget friendly Healthy Pea and Ham Soup is a no-fuss, set and forget type meal that my whole family loves. It's like a warm hug in a bowl.

Print Recipe

4.84 from 30 votes

Healthy Pea and Ham Soup

This Healthy Pea and Ham Soup is a nourishing and hearty dish, perfect for chilly days. Made with split peas, pork, and an array of veggies, it’s packed with protein, fibre, and essential nutrients. The simplicity of ingredients combined with the depth of flavour makes it a comforting and satisfying meal.

Prep Time1 10

Cook Time1 30

Total Time40

Course: Soup

Servings:

Author: Georgia Harding

Ingredients

200 g dried green split peas (1 cup)
1 pork chop -fat trimmed
3 rasher/s bacon
1 red onion/s (large) diced
2 clove/s garlic -diced
2 stick/s celery -finely diced
1.5 ltr water
Sea salt and freshly ground black pepper - to taste
1 carrot/s (large) finely diced
1 potato/s (large) peeled and finely diced
1 sweet potato/s (medium) peeled and finely diced
30 g baby spinach -or kale (optional) (aapprox. 1 handful)

Metric - US Customary

Instructions

Soak the split peas overnight in enough water to allow for them to expand. Strain and rinse them very well (in a sieve under running water).
Place the split peas, pork chops, bacon, onion, garlic, celery and water into a pot and bring to the boil. Reduce the heat to a simmer, cover and cook for 30 mins. Any scum that appears just skim it from the top.
Then add carrot, potato and sweet potato and simmer slowly with the lid on for another hour or until the split peas are mushy and the soup has thickened.
Remove the pork from the bone (it should just fall away). Break any solid bits up and mix through the soup.
Sir through the leafy greens (if including) and allow them to wilt.

Serve

Serve with crusty sourdough bread.

Make-ahead

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

Store

In an airtight container in the fridge or freezer

Slow Cooker

This can certainly cooked in a slow cooker. However, as the time and amount of liquid varies between brands of slow cookers, base both on thick soup like recipes in the guide book for your specific slow cooker.

Grab Bag Formula Method

If you've done the **Grab Bag Formula Short Course, this is the method to convert this recipe...
Rinse the green split peas really well in a sieve.
Place the split peas, pork chop, bacon, onion, garlic, celery, water, carrot, potato and sweet potato into the Grab Bag.
Carefully seal your Grab Bag. I close most of the seal then press out as much air as I can then complete the seal. Place the Grab Bag in the freezer.
To cook, remove the Grab Bag from the freezer, place on a baking tray and thaw in the fridge overnight.
Tip the contents of the Grab Bag into a large oven proof dish (with a tight fitting lid) or Dutch oven. It may still be a bit frozen; that’s okay.
Place the lid on the pot, set your oven to 150°C/300°F (fan-forced) and cook for 3 hours.
Remove the pork from the bone (it should just fall away). Break any solid bits up and mix through the soup. I mash with a potato masher to break it all apart, but if you want a smooth soup, feel free to puree it.
Sir through the leafy greens (if including) and allow them to wilt. Season to taste.
** The Grab Bag Formula Short Course is available to purchase for just AU$46 HERE.
OR
If you are a full-access Well Nourished Family member, the course is included in your membership and you can access in the members portal - HERE.

Notes

Onion and garlic-free

Substitute with a small bulb of fennel, diced finely and a pinch of cayenne.

Vegan

Omit the bacon and pork and add a tablespoon of smoked paprika and increase the salt to 1 tablespoon. You could also replace the water with vegetable stock if you like.

Add more veggies

Feel free to add in extra vegetables if you like. I sometimes add cauliflower and broccoli for the last 5 minutes of cooking.

I'd love to hear how you and your family enjoy this recipe. Leave a comment below or rate this recipe.

Crispy Roast Potatoes

July 24, 2019 | Members only, Side dishes

Once you’ve eaten perfectly Crispy Roast Potatoes you’ll accept nothing less….and this simple recipe will guarantee the perfect spud every-single-time. I’ve found little things like heating the fat makes a real difference to the outcome, so this is a recipe that whilst simple, will only yield a crunch if you follow the recipe closely. Crispy…

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Crispy Haloumi Chips with Lemon, Rosemary Honey

June 7, 2019 | 30 Minute Meals, Vegetarian, Savoury Snacks, Members only, Side dishes

These sensational Crispy Haloumi Chips with Lemon, Rosemary Honey are such a delicious starter, side dish, or even a light lunch (served with a salad). They are really quick and easy to make… but really hard to stop eating once you start. I have read that Cypriot farmers made haloumi with techniques and ingredients unique to…

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Sweet and Sour Chicken Adobo

June 5, 2019 | Make-ahead Meals, Chicken, Freezable Meals, Members only

This Sweet and Sour Chicken Adobo is my take on a traditional Filipino dish, ‘Chicken Adobo.’ But with a bit of a Chinese twist. The balance between sweet and sour is a delicate one, but if achieved it makes for an unforgettable meal. This is a meal I often make when my kids are snotty….

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Creamy Mussels with Garlic Bread

June 5, 2019 | 30 Minute Meals, Fish & Seafood, Members only

Creamy Mussels with Garlic Bread is a quick and healthy dish perfect for entertaining or a delicous family meal. With fresh mussels and a delicious creamy sauce, the garlic bread is perfect to soak it all up! I’m not a huge fan of seafood, but these Creamy Mussels with Garlic Bread are a definite exception….

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Beef Massaman

June 5, 2019 | Make-ahead Meals, Red Meat, Freezable Meals, Slow Cooked, Members only

Beef Massaman is a rich and delicious Thai-inspired curry that’s perfect for lazy dinners or special occasions. With tender, slow-cooked beef, spices, and a creamy coconut sauce, this dish is hearty, comforting, and satisfying. Pair it with rice, quinoa, or cauliflower rice for a complete meal. This Beef Massaman curry is one of my family’s…

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Buckwheat Broccolini Bowl

June 5, 2019 | Vegetarian, Members only

This Buckwheat Broccolini Bowl is easy to make and super delicious. Plus, it’s easy to modify for various dietary preferences, making it a great addition to your meal rotation. If you haven’t tried cooking with buckwheat this is a great place to start. It’s inexpensive, very versatile, and super nourishing. I recently sent my mum…

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Chorizo Baked Sweet Potato

June 5, 2019 | Pork recipes, Red Meat, Members only

This Chorizo Baked Sweet Potato is a tasty tray-bake meal that’s super simple to make. Sometimes, we’ll go out for lunch (or have lunch at friends), and come dinner time, we aren’t overly hungry. I find this dish perfect for those nights when you feel like a light meal, but can’t be bothered with loads…

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Brekkie Burger

May 30, 2019 | 30 Minute Meals, Make-ahead Meals, Breakfast, Members only

This Brekkie Burger is an easy, nourishing breakfast that’s quick to assemble on busy mornings and full of flavour. With crispy bacon, fried eggs, and a mix of fresh ingredients like kimchi, avocado, and spinach, this burger is a satisfying start to your day. You can easily customise it to suit dietary needs, making it…

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Superfood Quinoa Pilau

May 20, 2019 | Budget Friendly, Make-ahead Meals, Vegetarian, Side dishes

This Superfood Quinoa Pilau is a wholesome, nourishing dish packed with nutrient-dense ingredients. With a perfect balance of flavors from quinoa, sweet potato, kale, and goji berries, this pilau can be enjoyed on its own or as a delicious side dish. It’s versatile and customisable, making it ideal for any meal.

By now you all know I love to put a healthy spin on classic recipes and make them as nourishing as possible (without any compromise on taste). This delicious Superfood Quinoa Pilau recipe is my twist on the classic, which is traditionally made with rice.

The ‘superfood’ tag is generally used to describe foods that are particularly high in essential nutrients, phytonutrients and antioxidants. They are especially immune supportive and provide a wide range of essential vitamins and minerals to your body.

This recipe is super given that it’s a combination of particularly nutrient dense superfood ingredients. I hope you love it.

Superfood health benefits

Quinoa (pronounced ‘kin-wah’) is a complete plant based protein which has an extraordinary nutrient profile.

Kale is a fibre rich, nutritional powerhouse. It’s a great source of antioxidant vitamins A and C, as well as protective isothiocyanates and indoles (phytonutrients).

Goji Berries are an immune supportive, anti-oxidant rich, very nutrient dense food. They are my number one choice when it comes to dried fruit.

Turmeric is a powerful anti-inflammatory herb. In a word where inflammation underpins so many disease, turmeric is an important part of a healthy diet.

For more practical info on ‘superfoods’ and how to include them in your diet, click HERE.

Ingredients

This pilau uses quinoa, sweet potato, kale, and pumpkin seeds, with cinnamon, cardamom, turmeric, black pepper, and topped with goji berries.

How to make this superfood pilau

Start by rinsing or soaking quinoa to remove bitterness, then cook it with onion, sea salt, cinnamon, and cardamom. While the quinoa cooks, roast diced sweet potato with cinnamon and olive oil, then add kale and pumpkin seeds for the last few minutes to crisp them. After the quinoa has cooked, fluff it and mix in the turmeric and black pepper. Combine it with the roasted veggies, and top with goji berries just before serving.

Serving suggestions and how to store

This dish can be served on its own or with grilled, baked, or BBQ’d protein like fish, chicken, or tofu. Store leftovers in an airtight container in the fridge. For make-ahead prep, keep the roasted kale and pumpkin seeds separate until serving to preserve their crunch.

Vary this to suit your dietary needs

To make this recipe vegan or vegetarian, use vegetable stock or water to cook the quinoa. For a quicker version, use leftover cooked quinoa and skip some of the preparation steps. You can also add more vegetables or swap them out based on what you have on hand—this dish is easily customisable to suit your preferences.

This Superfood Quinoa Pilau is a nutrient-dense meal or side dish. It contains a variety of superfoods to support & nourish your body.

Print Recipe

5 from 2 votes

Superfood Quinoa Pilau

This Superfood Quinoa Pilau is a nutrient dense meal or side dish. It contains a fabulous variety of superfoods to support and truely nourish your body.

Prep Time15

Cook Time25

Total Time40

Course: Main Course, Side Dish

Servings:

Author: Georgia Harding

Ingredients

170 g quinoa (1 cup)
1 red onion/s -finely diced
500 ml water (2 cups) or bone broth
1½ tsp sea salt - or to taste
1 cinnamon quill
4 cardamom pods -bruised
1 sweet potato/s -diced
2 tbsp extra virgin olive oil -extra virgin
½ tsp ground cinnamon
1 bunch/s kale -leaves torn off stems
30 g pumpkin seeds (¼ cup)
30 g goji berries
½ tsp ground turmeric
ground black pepper

Metric - US Customary

Instructions

Preheat your oven to 180°C/350°F (fan-forced).
Rinse the quinoa really well in a fine sieve or ideally soak it for 1-12 hours to remove the bitter tasting saponins.
Finely dice the red onion and put into a pot with the quinoa and 2 cups of water or broth. Add ½ teaspoon of sea salt, cinnamon quill and cardamon pods. Bring to the boil then reduce to a simmer for 20 minutes or until the water is all absorbed.
Whilst that is simmering, line a large oven tray with baking paper.
Dice the sweet potato into 2 cm pieces and place at one end of the tray leaving room for the kale and pumpkin seeds which you'll add later.
Drizzle with half tablespoon of the olive oil, toss and sprinkle with ½ teaspoon of the sea salt and the cinnamon. Bake for 20 minutes.
Now wash the kale leaves well and tear the soft leaves from the woody stem. Place them into your serving/ salad bowl and add the remaining one and half tablespoons of olive oil and ½ teaspoon of the sea salt. Massage the oil into the leaves.
After the sweet potato has cooked for 12 minutes, add half of the kale leaves, in a single layer. I choose the thicker outer leaves to roast and reserve the younger, more tender leaves for the salad.
Also add the pumpkin seeds to the tray. Cook along side the sweet potato for the remaining 8 minutes to crisp the kale leaves and toast the pumpkin seeds.
By now your quinoa will be close to being cooked. Stir it and make sure it has absorbed the water or broth. 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. Fluff with a fork and allow to cool a little. Add the turmeric and black pepper and mix well.
You can serve this dish either warm or cold. If serving cold allow the quinoa to cool completely.
Remove the cinnamon quill and add the quinoa to the salad or serving bowl.
Mix in the roasted sweet potato, pumpkin seeds and top with the crisp kale (add the pumpkin seeds and crispy kale right before serving or they lose their crunch).
Sprinkle over the goji berries and enjoy.

Serve

As is or with a simple piece of grilled, baked or BBQ'd protein like fish, chicken, red meat or a vegetarian protein.

Make-ahead

Just keep the kale chips and pumpkin seeds aside until serving.

Store

Store in an airtight container in the fridge.

Notes

Vegetarian and vegan

Choose water or vegetable stock to cook the quinoa.

Onion-free

Replace the onion with finely diced fennel.

Cheats version

Use leftover cooked quinoa. Fry the red onion in a little olive oil to soften it. Then add the pre-cooked quinoa, half teaspoon ground cardamon, half teaspoon ground cinnamon (these replace the quill and pods) and one teaspoon sea salt. Toss together and continue from step 5 in the method.

Add more/different vegetables

Yes, you can absolutely add in extra or different vegetables. It's a very versatile dish.

grains lemon chicken broth mushroom

Breakfast Hash Pie

May 8, 2019 | Budget Friendly, Make-ahead Meals, Pork recipes, Freezable Meals, Breakfast, Healthy Lunchbox

This Breakfast Hash Pie came about when my son was wanting me to make hash browns and I couldn’t be bothered frying them individually. So, I came up with this ‘lazy’ version of a brekkie hash.

We also have many mornings we have less than 20 minutes to eat and get out the door. So make ahead brekkie’s are an essential part of my ‘eating well’ routine. The best thing about my Breakfast Hash Pie, is I can make it the night before, portion and re-heat the next morning when we are short on time.

Why everyone needs a proper brekkie

In my many years consulting as a naturopath and assessing patients diets, the one meal where many people struggled (nutritionally), was breakfast. I found that so many people were searching for more energy, productivity and better general health; spending large sums of money on supplements and searching for the ‘magic bullet,’ but also neglecting the one meal that could improve both their short and long-term health.

Those patients that took my advice and changed their ways reported at follow-up consults that since eating a nourishing breakfast, they snacked less and found it easier to make healthier food choices right throughout the day. They had better concentration, a happier mood and more energy to exercise. They also had the motivation to prepare a healthy dinner in the evening.

In my professional opinion, if you want to improve your overall health and wellbeing, start the day right with a nourishing breakfast. If you’re after more make ahead breakfast inspiration you can’t go past my ebook ‘Rise and Shine – A Well Nourished Breakfast’ – 25 delicious, easy and versatile recipes that each take 5-10 minutes to make – yes, in the real world! Find out more HERE.

Health benefits of this breakfast pie

Packed with protein from eggs and bacon (approx. 26g per serve), this breakfast pie will keep you full and satisfied. The potatoes or sweet potatoes provide a good source of energy and fibre (approx. 6g per serve) while the spinach adds a boost of vitamins and antioxidants. You can even load it up with extra veggies for an extra nutrient hit.

Ingredients

This breakfast hash pie is made with simple ingredients like potatoes, large eggs, bacon, spinach, and cheddar cheese. The base of grated potatoes gives it a hearty texture, while the eggs hold everything together, creating a deliciously fluffy filling. You can also switch up the ingredients based on what you have on hand.

Instructions to make a healthy brekkie pie

To make this breakfast pie, start by grating the potatoes and stir them together with the diced onion in your pie dish (or a baking dish). Spread the mixture into a greased baking dish, then whisk together the eggs, salt, and pepper, and pour the egg mixture over the potato mixture. Top with slices bacon, spinach, and shredded cheddar cheese, then bake in a preheated oven until golden and set. It’s that easy!

Serving suggestions and how to store

Serve this breakfast hash pie with a simple green salad and a dollop of tomato chutney for a well-rounded meal. Leftovers can be stored in the refrigerator in an airtight container for a few days or frozen for longer storage. Simply reheat in a low oven when ready to eat.

Vary this to suit your dietary needs

For a dairy-free version, swap the cheese with a mix of ground macadamia nuts, nutritional yeast, and sea salt, and grease the dish with olive oil. If you’re vegetarian, skip the bacon and add strips of red capsicum and smoked paprika for a smoky flavor. You can also bulk it up with more veggies like broccoli, zucchini, or grated carrot for an extra boost.

Take a look at the variations (below the main recipe) for suggestions to alter the recipe to suit your specific dietary requirements (including vegetarian) and to bump up the veggies too.

This Breakfast Hash Pie is super versatile and makes for a healthy breakfast (or even a meal). It’s a great balance of plant based carbohydrate and protein and one of my go-to’s when I’m after a nourishing, easy to prepare meal.

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4.93 from 13 votes

Breakfast Hash Pie

This breakfast hash pie is a hearty and filling meal that combines grated potato, eggs, bacon, and spinach into a delicious and savoury bake. It’s perfect for a family breakfast or brunch, and with minimal prep, it’s a great option for busy mornings. Plus, it can be made ahead and easily reheated for an even quicker meal.

Prep Time10

Cook Time30

Total Time40

Course: Breakfast, Main Course

Servings:

Author: Georgia Harding

Ingredients

3 potato/s (large) or sweet potatoes, peeled and grated
1 tbsp butter or olive oil -for greasing dish
1 red onion/s (small) finely diced
10 egg/s
½ tsp sea salt - or to taste
ground black pepper -to taste
4 rasher/s bacon -short cut
30 g baby spinach -approx. (1 cup) or English spinach
125 g mature cheddar cheese (1 cup) grated

Serve

Salad (to serve)

Instructions

Preheat your oven to 200ºC /390ºF (fan-forced).
Grate the potato and wring it in a clean cloth to remove the moisture.
Grease a baking dish (26 x 18cm approx.) with butter or olive oil and place the grated potato and red onion in it, tossing to roughly combine.
In a jug or blender beat the eggs and seasoning.
Pour over the potato onion mix to cover.
Place the bacon on top, followed by the baby spinach and cheese.
Bake in the oven for 30-40 minutes or until the egg is set.
Slice and serve.

Thermomix method

Preheat your oven to 200ºC /390ºF (fan-forced).
Grease your baking dish.
Grate the cheese, 20 seconds, speed 6. Set aside.
Now roughly chop and then grate the potato, taking care not to over process it. 3 seconds, speed 8. Check the consistency and wring well (you can use the steamer basket for this).
Chop the onion, 3 seconds, speed 6.
Add the potato and onion to the baking dish and toss to mix.
Blend the eggs and seasoning 20 second, speed 4.
Assemble from point 5 in the regular method.

Serve

Serve with a leafy green salad and a nice tomato chutney.

Make-ahead

Re-heat in a low oven until just hot.

Store

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

Notes

Dairy-free

Replace the cheese with ¼ cup macadamia nuts ground up with ¼ cup nutritional yeast and a good pinch sea salt. Grease dish with olive oil.

Vegetarian

Simply omit the bacon. I like layering strips of red capsicum and a sprinkle of smoked paprika...it adds a lovely 'smokey' flavour.

Add more veggies

You can also add in florets of broccoli or grated carrot or zucchini (wring out the moisture) in with the egg/ potato layer.

Onion-free

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

Lunchbox slice

Leftovers are great in the lunchbox.

I'd love to hear how you enjoy this brekkie pie...post a comment and rate the recipe below.

Fish and Chorizo Stew

May 3, 2019 | 30 Minute Meals, Make-ahead Meals, Fish & Seafood, Freezable Meals, Vegetarian, Members only

This delicious Fish and Chorizo Stew is ridiculously easy to make and one of my fish fussy daughters favourite ways to eat white fish. One of the ways I’ve managed to raise two food loving kids is by continuing to find ways around foods they don’t enjoy so much. So in this case, my daughter…

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Mediterranean Chicken Bake

February 13, 2019 | 30 Minute Meals, Make-ahead Meals, Chicken, Healthy Lunchbox

This is one of my ultimate time saving meals that also doubles as a great lunchbox main. My Mediterranean Chicken Bake is prep to plate in 30 minutes and I strongly recommend you make a double batch for a few days of quick and simple lunches.

Last week we added to our family an adorable puppy – Bonnie. My teen also started at a new school so I now have two kids at two different schools. So between chasing after this tiny creature who feels like a cross between a new born (minus a nappy) and a toddler, and spending more time each day driving my kids about, meals like this one that require minimal effort have been my saviour. Plus, the kids are loving it in their lunchbox in my grain-free wraps (recipe in the Well Nourished Lunchbox ebook).

Health benefits

Chicken thighs are packed with protein and essential nutrients, while the sweet potato adds a healthy dose of fibre and antioxidants like beta-carotene. The red capsicum offers a boost of vitamin C, and the olive oil provides healthy fats.

Ingredients

You’ll need boneless skinless chicken thighs, red capsicums (bell peppers), sweet potato, red onion, olive oil, dried oregano, smoked paprika, and lemon zest. For the lemony mayo, mix whole egg mayonnaise, garlic, lemon juice, honey, and seasoning. These simple ingredients come together for a flavour-packed bake.

How to make Mediterranean Chicken Bake

Preheat your oven to 180℃/350℉ and prepare a baking dish or sheet pan. Slice the chicken, sweet potato, capsicum, and onion, then toss them with a couple tablespoon of olive oil, oregano, smoked paprika, lemon zest, and seasoning. Spread everything in a single layer on the tray and bake for 20-25 minutes until the chicken is cooked through. Mix the mayo ingredients together and serve with the chicken bake.

Serving suggestions and how to store

Serve this Mediterranean Chicken Bake in lettuce cups, tortillas, or wraps for a lighter meal, or over rice, quinoa, or couscous for something more filling. Leftovers are great in a salad or wrap for school lunches (or mum or dad lunches). Store in an airtight container in the fridge and enjoy cold or reheat in a low oven.

Vary this Mediterranean Chicken Bake to suit your needs

For an onion-free version, swap out the red onion for baby fennel. If you’re avoiding garlic, try using cumin and cayenne instead. For a fructose-friendly option, use rice malt syrup in place of honey. Vegetarians can substitute the chicken with mushrooms and nuts, while vegans can also use cashew cream instead of mayo. Also feel free to add in other vegetables (zucchini or cauliflower would be nice) or ingredients (kalamata olives or feta cheese would work well too). You can sub the thigh with chicken breast, just watch it closely as it is a lot less forgiving and can over cook (unlike thigh meat).

Save time and sanity packing school lunches

Do you spend a heap of time searching the internet for recipes which you lovingly cook, only to find your kids fuss and don’t enjoy what you’ve made?

The ‘Well Nourished Lunchbox’ ebook is here to help…and it’s SO much more than just another recipe book!

As Natasha wrote on facebook…

‘I feel like I am always looking for new recipes and ideas and I spend an inordinate amount of time doing so. I just said to my husband that this ebook is the only lunchbox resource I will need for the rest of my kids’ school lives!’

BUY NOW

Take a look at the variations (below the main recipe) for suggestions to alter the recipe to suit any specific dietary requirements (including making this dish vegetarian or vegan).

Mediterranean Chicken Bake (with lemony mayonnaise) - A super fast and easy to make, delicious and nutritious tray bake meal. Mid-week meals don't get a whole lot better.

Print Recipe

4.91 from 30 votes

Mediterranean Chicken Bake (with lemony mayonnaise)

This Mediterranean Chicken Bake is a one-tray wonder, full of vibrant colours and bold flavours. With chicken thighs, sweet potato, capsicum and a hint of smoky paprika, it's a delicious, wholesome meal perfect for weeknights. Serve it with a refreshing lemony mayo for an extra zing.

Prep Time10

Cook Time20

Total Time30

Course: Main Course

Cuisine: Mediterranean

Servings:

Author: Georgia Harding

Ingredients

500 g chicken thighs
2 red capsicum/s (large)
1 sweet potato/s (kumara)
1 red onion/s
2 tbsp extra virgin olive oil -extra virgin
1 tsp dried oregano
1 tsp smoked paprika
1 lemon/s -zest
Sea salt and freshly ground black pepper -to taste

Lemony mayo

115 g whole egg mayonnaise (½ cup)
1 clove/s garlic -minced
½ lemon/s – juice
1 tsp honey
Sea salt and freshly ground black pepper -to taste

Instructions

Pre-heat the oven to 180℃/350℉ (fan-forced).
Finely slice the chicken, capsicums, sweet potato and red onion. Place on a large baking tray and drizzle over the olive oil. Add the oregano, smoked paprika, lemon zest, sea salt and pepper.
Toss together until the chicken and vegetables are evenly coated and arrange in a single layer on the tray.
Place the tray into the oven and bake for 20-25 mins until browned and the chicken is cooked through.
Now make the lemony mayo by mixing all of the ingredients together in a small bowl.

Serve

For a light meal, serve in a lettuce cup, tortilla or wrap with the lemony mayo and leafy greens
Or tossed through mixed greens (dressed with olive oil and lemon juice) for a delicious salad. I also like to add in olives and cherry tomatoes.
For a bulked up meal, it’s lovely over rice, quinoa or cous cous.
Leftovers are fabulous in a wrap or as a salad for lunch.

Make-ahead

Re-heat in a low oven until just hot.

Store

Store in an airtight container in the fridge.

Notes

Onion-free

Replace the red onion with baby fennel.

Garlic-free

Replace the garlic with a pinch of cumin and cayenne.

Fructose friendly

Replace the honey with rice malt syrup.

Egg-free

Replace the mayo with natural yoghurt or Cashew Nut Cream.

Vegetarian

Replace the chicken with 300g of brown or field mushrooms. Plus 1 cup of cashew nuts or almonds (throw on the tray for the last 10 minutes of baking).

Vegan

See vegetarian variation. Replace the honey with rice malt syrup and and the mayo with cashew cream.

I hope you and your family love this recipe. Help me to reach more people with simple, nourishing whole foods. Leave a comment, rate this recipe or share it on socials.

One Pan Chicken Fajitas

January 3, 2019 | Make-ahead Meals, Chicken

These One Pan Chicken Fajitas are a quick, healthy, and flavour-packed meal that’s perfect for busy weeknights. With minimal prep, one baking tray, and customisable toppings, they’re sure to become a family favourite.

This week’s recipe, One Pan Chicken Fajitas, is one of many fabulous recipes in this years incredible Healthy Meal Planning bundle (along with 28 of my own recipes). I made it for my family during the holidays and they just loved it so I thought I’d better share it. Thanks to Heather from Passion For Savings for agreeing to let me feature it. It’s super quick and easy to make, with just one pan to wash (always a bonus) and it’s really, really tasty. It can also be easily customised to suit your tastes and food goals.

Health benefits

Chicken is a great source of lean protein, while the capsicums and onions provide a boost of vitamins and antioxidants. The homemade fajita seasoning adds a smoky flavour without the additives found in store-bought mixes.

Ingredients

This healthy Mexican recipe uses boneless chicken breasts or thighs, capsicums, and red onion. To make the fajita seasoning, mix Mexican chilli powder, smoked paprika, onion and garlic powder, cayenne powder and ground cumin. Extra virgin olive oil brings everything together for a simple, satisfying bake that’s loaded with flavour.

How to make sheet pan chicken fajitas

Preheat your oven and start preparing the fajita seasoning by mixing all the spices together. Slice the chicken, capsicums, and onion into thin strips, then arrange them on a baking tray. Drizzle with olive oil and sprinkle over the seasoning blend. Toss everything well to coat evenly, then bake in the oven for 25 to 30 minutes, stirring halfway through to ensure even cooking.

Serving suggestions and how to store

Serve the One Pan Chicken Fajitas in lettuce wraps topped with cheddar, coriander, radish, and lime wedges. For added creaminess, pair them with guacamole, diced avocado or even sour cream. Leftovers can be stored in an airtight container in the refrigerator and reheated gently in a low oven until warmed through.

Vary this One Pan Chicken Fajitas to suit your needs

If you need an onion and garlic-free version, simply omit these ingredients as the other spices will still provide plenty of flavour. To make this dish vegetarian or vegan, replace the chicken with mushrooms and reduce the cooking time to 20 minutes. For extra protein, toss black beans in the reserved spice mix and add them to the tray during the final five minutes of cooking. For a low-carb option, serve the fajitas with cauliflower rice or in lettuce wraps. Add Mexican Salsa for a special twist or even Guacamole.

These One Pan Chicken Fajitas are a delicious, quick, easy and healthy dish to add to your meal plan. It's fast family food at it's best.

Print Recipe

4.93 from 14 votes

One Pan Chicken Fajitas

These One Pan Chicken Fajitas are a delicious, quick, easy and healthy dish to add to your meal plan. It's fast family food at it's best.

Prep Time10

Cook Time25

Total Time35

Course: Main Course

Servings:

Author: Georgia Harding

Ingredients

500 g boneless, skinless chicken breasts (I've also used thigh meat)
2 red capsicum/s
1 red onion/s -peeled
2 tbsp extra virgin olive oil -extra virgin

Fajita seasoning

2 tsp Mexican spice mix (my spice blend recipe here)
1 tsp sea salt
1 tsp smoked paprika
½ tsp onion powder
½ tsp garlic powder
¼ tsp cayenne pepper
½ tsp ground cumin

Instructions

Pre-heat your oven to 350°F/180°C (fan-forced).
Prepare fajita seasoning by mixing all of the spices together. Set aside
Cut the chicken, onion and bell peppers into thin strips and place on a sheet pan or baking dish.
Drizzle with olive oil.
Sprinkle with homemade fajita seasoning.
Toss with tongs or spatula to get everything evenly coated.
Bake for about 25-30 minutes (stir halfway through).

Serve

Serve in lettuce wraps with cheese and your favourite toppings!
I've served it here with cheddar, coriander (cilantro) leaves, radish and fresh lime juice. But you can tailor this to suit your families needs and tastes.
I love it with Guacomole or diced avocado too.

Make-ahead

Re-heat in a low oven until just hot.

Store

Store in an airtight container in the fridge.

Notes

Onion and garlic-free

You can omit them all, the other spices add loads of flavour.

Vegetarian and vegan

Replace the chicken with 300g of brown or field mushrooms and reduce the cooking time to 20 minutes. Reserve 1 tsp of spice mix and toss through 1 drained and rinsed can of black beans. Add these to the baking tray 5 minutes before the vegetables are ready to warm them.

I'd love to hear how you enjoy this simple, delicious meal. Let me know by posting a comment below.

Smoked Salmon Roulade

December 12, 2018 | Make-ahead Meals, Fish & Seafood, Holidays & Entertaining

There are many wonderful things about the festive season. The creation of family traditions, especially those involving delicious food are one of my favourites. My brother in-law made this Smoked Salmon Roulade many years ago for our ‘Melbourne family’ Christmas Day. Since then, I have given it a bit of a Well Nourished make-over, as I do! It’s been a starter for of our Christmas Day feasts ever since.

It makes for a great entertainer, especially as you can make it a day or two ahead and simply slice to serve. It’s quite rich so one or two slices is very satisfying!

It looks quite fussy, but making it to photograph and share with you, I was reminded how very simple it is. It suits gluten-free and grain-free peeps and I’ve included an equally delicious dairy-free variation.

Health benefits

Zucchini is rich in antioxidants and fibre, while salmon provides protein and essential omega-3 fatty acids. The eggs add more quality protein. The combination of fresh herbs boosts the dish’s anti-inflammatory properties, and the crème fraîche or quark offers a source of probiotics and calcium.

Ingredients

This roulade features a zucchini base, lightened with whipped egg whites for an airy texture, and a rich, savoury filling made from hot smoked salmon, crème fraiche, capers, and lemon juice. Fresh herbs, parmesan, and capers add vibrant flavour to balance the creaminess of the filling.

What is ‘Hot’ smoked salmon?

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

How to make this Salmon Roulade recipe

Begin by grating and salting the zucchini, allowing the moisture to drain for about 30 minutes. After squeezing out the excess water, mix it with egg yolks, herbs, and parmesan. Fold in whipped egg whites and bake in a thin layer (in a tin lined with parchment paper). While the roulade is baking, prepare the salmon filling by combining hot smoked salmon with crème fraîche, lemon zest and juice, and capers. Once the roulade has cooled, spread the filling evenly and roll it up like a Swiss roll. The video below demonstrates how simple it is to make. If you own a Thermomix, we’ve also included Thermomix instructions for this recipe.

Serving suggestions and how to store

Serve this roulade sliced into 2cm rounds and topped with toasted flaked almonds and micro-herbs for extra texture and flavour. It can be made ahead and stored in an airtight container in the fridge for up to two days, making it a convenient dish for entertaining.

Vary this Smoked Salmon Roulade to suit your needs

To make this dairy-free, substitute the parmesan with nutritional yeast and use a thick cashew cream instead of crème fraîche. For a nut-free version, simply omit the almonds. If you’re avoiding onions, leave out the spring onions and enjoy the fresh herb flavours on their own.

Remember to take a look at the variations (below the main recipe). Here, you’ll find suggestions to alter the recipe to suit your dietary goals (dairy-free, nut-free, onion-free).

This healthy Smoked Salmon Roulade is a divine starter or entree. It's perfect for a celebration or special occasion & is quite simple to make. Gluten-free.

Print Recipe

4.70 from 23 votes

Smoked Salmon Roulade

This Smoked Salmon Roulade is an elegant and nutritious dish perfect for entertaining or serving as a light lunch. The zucchini-based roulade is filled with a delicious mixture of hot smoked salmon, crème fraîche, and herbs, making it both light and satisfying. The toasted almonds and micro-herbs on top add a lovely crunch and freshness.

Prep Time30

Cook Time15

Total Time45

Course: Appetizer

Servings:

Author: Georgia Harding

Ingredients

400 g zucchini/s - grated
1 tbsp sea salt
4 egg/s - separated
3 tbsp herbs - I love a combination thyme, parsley, chives, dill
3 tbsp parmesan cheese - freshly grated
Sea salt and freshly ground black pepper - to taste
Pinch cream of tartar
200 g hot smoked salmon fillet/s (approx.) **
1 lemon/s (small) zest and 2 tbsp juice
3 tbsp capers
4 spring onion/s -white part finely chopped
50 g crème fraîche
150 g quark - or mascarpone
Sea salt and freshly ground black pepper - to taste
40 g flaked almonds (¼ cup) toasted to serve
¼ cup/s micro-herbs - to serve

** Hot smoked salmon is a whole salmon fillet smoked with heat (cold smoked salmon is the thinly slice/ cured slices of salmon). Hot smoked salmon is available in major supermarkets.

Instructions

Preheat your oven to 200℃/395℉ (fan-forced).
Line a 24 x 33cm slice tin with non-stick baking paper. It's important the tin is this size otherwise the roulade will be too thick and won't roll without splitting.
Grate the zucchini. Toss with the sea salt in a colander and leave 30 minutes. Rinse and squeeze dry in the sieve and then in a clean cloth or tea-towel.
In a mixing bowl, beat in the egg yolks, herbs and Parmesan and season with sea salt and pepper. Once the zucchini is ready, add this and mix well.
In a separate clean bowl, whisk the egg whites with the cream of tartare until peaks just form. If using a Thermomix, beat butterfly inserted, 1 min 30 sec, speed 4.
Gently fold the egg white into the courgette/ egg yolk mixture using a large spoon. You are aiming to just combine the ingredients without over working the mixture.
Pour into prepared tin and quickly level the mixture, spreading it out into the corners. Bake for 13-15 minutes until set and light golden brown.
Whilst that's baking, crumble the salmon into a bowl with the finely grated lemon zest, 2 tbsp lemon juice, capers, spring onion and crème fraîche, and quark / mascarpone. Season with sea salt and pepper. Mix until almost smooth. If using a Thermomix mix 20 seconds, speed 3.
Taste the mixture and season with salt, pepper and more lemon juice if you feel it's needed.
Store the salmon mixture in the fridge until required.
When the roulade is cooked, invert it onto a clean tea towel. To do this easily, I wrap the tea-towel around the baking tin then tip it over.
Peel away the baking paper carefully and loosely roll it up from the short side (so it's like a Swiss roll). Allow it to cool fully.
When its cooled completely, carefully un-roll the roulade and spread it with the salmon cream filling. Roll-up again from the short side, then carefully transfer to a serving plate with the seam-side down.
Chill and store in an air-tight container until ready to serve.

Serve

Carefully toast the almond flakes, watching carefully so they don't burn.
Cut into 2cm slices and top with toasted almonds and micro-herbs to serve.

Make-ahead

Either store the filling and the zucchini roll separately (up to 2 days) and assemble the day you plan to serve it. Or you can make one day ahead.
Store in an airtight container in the fridge and serve at room temperature.

Notes

Dairy-free

Replace the parmesan cheese with the same amount of nutritional yeast. Replace the crème fraîche and quark with approx. one and half cups of cashew nut cream (thickish blend).

Nut-free

Simply omit the almonds.

Onion-free

Just leave the spring onions out.

I'd love to hear how you love this recipe. Post a comment below if you make it or if you have any questions!

Kimchi Fried Brown Rice

September 26, 2018 | Budget Friendly, 30 Minute Meals, Pork recipes, Vegetarian

This Kimchi Fried Brown Rice is such a versatile meal that my family loves for dinner, breakfast or as leftovers (cold) in their school lunches…aka fried rice salad. It’s so quick and easy to make and the addition of the kim chi balances out the flavours beautifully.

Sometimes, if I’m cooking brown rice, say for a curry for dinner, I’ll cook extra so I can make this for breakfast the next morning.

Health benefits

Did you know that half of the daily calories for half of the world’s population come from rice? For many of the oldest living people in the world, brown rice is a dietary staple being a low allergenic, high fibre and nutrient rich food. Combined with protein from the eggs and more plant based goodness from the veggies and kim chi, this is one nourishing meal.

Ingredients

The base includes cooked brown rice, kimchi, and a mix of vegetables such as carrots, broccoli, and snow peas, with a delicious sauce made from tamari (soy sauce), sesame oil, and a touch of natural sweetness from coconut sugar or rapadura. Bacon and eggs add protein, but the recipe offers vegetarian and vegan alternatives.

How to make this kimchi fried rice

Start by scrambling the eggs in a wok or pan with a little oil and set them aside. Sauté diced bacon and red onion until the onion softens, then add garlic, ginger, carrots, and broccoli. Stir-fry the mixture briefly before incorporating the cooked rice, sauce, scrambled egg, and snow peas. Continue to stir-fry until the vegetables are tender and everything is well combined. Serve with a generous dollop of kimchi and a sprinkle of spring onions for garnish.

Serving suggestions and how to store

Serve immediately as a main meal or side dish. Leftovers can be stored in an airtight container in the fridge for up to three days or frozen for later. Reheat in a pan or microwave until heated through.

Vary this kimchi fried brown rice to suit your dietary needs

For a vegetarian option, omit the bacon and substitute with tempeh or firm tofu. Egg-free? Use soft tofu as a scramble substitute. To make it vegan, combine both the vegetarian and egg-free variations. If you need to avoid onion and garlic, replace them with fennel and chilli for a different flavour profile. Adjust oils and sweeteners for nut, sesame, or fructose-free preferences. Tailor the recipe with your favourite proteins or vegetables to suit your taste and dietary goals.

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

Print Recipe

4.87 from 15 votes

Kimchi Fried Brown Rice

Fried Rice is such a quick and easy meal that my whole family loves. The kimchi adds a really nice acidity and is great for supporting digestive health.

Prep Time15

Cook Time15

Total Time30

Course: Main Course

Cuisine: Asian

Servings:

Author: Georgia Harding

Ingredients

1 tbsp peanut oil or olive oil
3 egg/s -beaten
2 rasher/s bacon -diced (see vegetarian variation below)
1 red onion/s -peeled and finely diced
2 clove/s garlic -crushed
3 cm ginger root -finely grated
2 carrot/s -peeled and diced
½ broccoli -cut into small pieces
3 cup/s leftover cooked brown rice -which works out approx. 1 cup raw
12 snow peas -trimmed and sliced
4 tbsp kim chi
2 spring onion/s -white part sliced thinly

Sauce (mix these 3 ingredients together)

2 tbsp tamari -or coconut aminos
1 tbsp sesame oil
1 tbsp coconut sugar or rapadura

Instructions

In a non-stick or cast iron pan or wok, add a splash of oil. Heat over a low to moderate heat and add your eggs, stirring to scramble them. Set aside once firm.
Add your bacon and red onion to the pan and stir until the onion just starts to soften. Add the garlic, ginger, carrots and broccoli and stir-fry for another 2 mins.
Next add the rice, sauce, egg and snow peas. Stir-fry for another 5 minutes until the vegetables start to soften.
Divide between four bowls and top each with a tablespoon of kim chi.
Garnish with spring onions and enjoy.

Store

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

Notes

Vegetarian

Omit the bacon. You might like to add in slices of tempeh or firm tofu.

Egg-free

Replace the eggs with ½ cup soft tofu and scramble this as you do the eggs.

Vegan

Combine the vegetarian and egg-free variations.

Onion and garlic-free

Replace the onion, garlic and sprinkle onion with a small bulb of fennel, finely diced and a small red chilli.

Nut and sesame-free

Replace the peanut oil and sesame oil with macadamia nut oil or ghee.

Fructose friendly

Replace the coconut sugar with rice malt or stevia.

Tailor made

Change up the protein and/or vegetables to suit your taste or dietary goals.

I'd love to hear how you enjoy this delicious, family friendly meal. Let me know, post a comment and rate the recipe below!

gluten-free sodium flavor

Lamb Coconut Curry

September 5, 2018 | Make-ahead Meals, Red Meat, Freezable Meals, Vegetarian, Slow Cooked

This weeks cracking Lamb Coconut Curry recipe is thanks to the lovely Irena Macri from Irena Macri | Food Fit For Life. I don’t often share other peoples recipes, but Irena is a friend and I really love her cooking style.

This Lamb Coconut Curry is a rich, delicious dish with tender lamb, warming spices, and a creamy coconut milk base. It’s perfect for a hearty, comforting meal, with a balanced combination of protein, healthy fats, and vibrant flavours from the herbs and spices.

Health benefits

Lamb is a great source of high-quality protein, rich in vitamins like B12, which supports red blood cell production. The spices used, like turmeric and fennel seeds, offer anti-inflammatory benefits, while coconut milk provides healthy fats to nourish and satisfy.

Ingredients

This recipe combines diced lamb shoulder, onions, cloves garlic, and celery with fragrant spices such as garam masala and turmeric. Coconut milk forms the rich base, while vegetables like carrots and fresh coriander add texture and freshness. Optional variations make it adaptable to different dietary preferences.

How to make this lamb coconut curry

Start by browning the lamb in your choice of fat, then soften the onions, celery, and garlic with spices. Add coconut milk, tomato paste, water, and sea salt, then slow-simmer for an hour. Add the diced carrots and continue cooking until tender. A final touch of lime juice and fresh coriander brings everything together.

Serving suggestions and how to store

Serve this curry with cauliflower rice, basmati rice or your favourite vegetables for a nourishing meal. It can be stored in the fridge for up to 3 days or frozen for longer-term storage. Reheat gently on the stovetop before serving.

Vary this lamb coconut curry to suit your needs

To make it dairy-free, use coconut oil instead of ghee. For a no-heat version, simply omit the red chili. For a vegetarian option, swap the lamb for chickpeas and serve with rice or quinoa for a complete protein.

I’ve made this several times for my family and they always devour it. So here we have it, I know you are going to love this delicious Lamb Curry…

For more healthy curry recipes, click HERE.

Coconut Lamb Curry - a delicious, easy to make recipe that the whole family will just love.

Print Recipe

4.80 from 25 votes

Lamb Coconut Curry

This Lamb Coconut Curry is an easy to make, nourishing curry that the whole family will love.

Prep Time15

Cook Time1 50

Total Time2 5

Course: Main Course

Cuisine: Indian

Servings:

Author: Georgia Harding

Ingredients

1 tbsp butter, ghee or coconut oil
700 g lamb shoulder - diced
1 onion/s (large) sliced
1 red chilli/s - finely diced
2 stick/s celery - diced
3 clove/s garlic - diced
2 ½ tsp garam masala
1¼ tsp ground turmeric
1 tsp fennel seeds
1½ tsp ghee (or extra coconut oil)
400 ml canned coconut milk (1½ cups)
1½ tbsp tomato paste (omit for AIP)
250 ml water (1 cup)
1 tsp sea salt - or to taste
2 carrot/s - diced

Serve

½ lime/s - juice (to serve)
Fresh coriander or parsley - to garnish
Rice, quinoa or cauliflower rice (to serve)

Metric - US Customary

Instructions

Heat a tablespoon of butter, ghee or coconut oil in a casserole dish or a large saucepan.
Add the lamb and stir on a high heat until slightly browned, about 3-4 minutes.
Add the onion, chilli and celery and cook for about a minute or two, until slightly softened. Bring the heat down to medium.
Add the garlic, garam masala, turmeric, fennel seeds and ghee (or extra coconut oil if avoiding dairy). Stir through and cook for a minute to let the spices release their aromas.
Add the coconut milk, tomato paste, water and sea salt. Stir and bring to boil.
Turn the heat down to slow simmer and cook for 1 hour, covered with a lid. Stir a couple of times.
After an hour, add the diced carrot and cook for a further 30-40 minutes, covered with a lid. Stir a few times.
Sprinkle with some fresh coriander or parsley and a little drizzle of lemon or lime juice before serving.

Serve

Serve with your favourite vegetables or rice, cauliflower rice or quinoa.

Slow cooker

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

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.

Grab Bag Formula Method

If you've done the **Grab Bag Formula Short Course, this is the method to convert this recipe...
Place all your prepared ingredients into the Grab Bag.
Carefully seal your Grab Bag. I close most of the seal then press out as much air as I can then complete the seal. Place the Grab Bag in the freezer.
To cook, remove the Grab Bag from the freezer, place on a baking tray and thaw in the fridge overnight.
Tip the contents of the Grab Bag into a large oven proof dish (with a tight fitting lid) or Dutch oven. It may still be a bit frozen; that’s okay. Place the lid on the pot, set your oven to 150°C/300°F (fan-forced) and cook for 4½ hours.
Taste and adjust the seasoning and spiciness. Sprinkle with some fresh coriander or parsley and a little drizzle of lemon or lime juice before serving.
** The Grab Bag Formula Short Course is available to purchase for just AU$46 HERE.
OR
If you are a full-access Well Nourished Family member, the course is included in your membership and you can access in the members portal - HERE.

Notes

No-heat

Remove the red chilli to make it less spicy if cooking for the kids - although it’s not very spicy anyway.

Dairy-free

Choose coconut oil as the fat.

Onion and garlic-free

Replace them with a small bulb of fennel (diced) and a teaspoon of ground cumin.

Vegetarian

Replace the lamb with 2 cans of drained and rinsed chickpeas. Serve with rice or quinoa to ensure you have a complete protein.

Let me know if this is a winner in your household. Post a comment and rate the recipe below.

Vietnamese Meatball Soup

August 22, 2018 | Budget Friendly, 30 Minute Meals, Make-ahead Meals, Pork recipes, Chicken, Freezable Meals, Vegetarian, Soups

This Vietnamese Meatball Soup recipe has become a bit of a staple this winter. Mainly because it’s delicious, easy and quick to make (and it can be customised to include what ever vegetables you have in your fridge). It’s also jam packed with immune supportive ingredients which is so handy at this time of the year.

My 14 year old daughter is a budding singer/ songwriter (you can hear her sing on Instagram). I was talking to her the other day about her inspirations for the lyrics in her songs (which for her age are often very deep). She said she wrote lyrics based on stories or experiences she’s heard about or perhaps a feeling or emotion she’s felt. It got me thinking about how I come up with recipes and I discovered how similar our origins for creativity are. For me a recipe comes to pass based on flavours I’ve enjoyed (generally eating out or when travelling far away places) or based on what I feel like eating (often something my body craves).

In the case of this recipe it was a bit of both – I’ve traveled a lot of Asia (hubby and I backpacked South East Asia, India and Nepal for a year before kids) and I have memories of eating a soup like this in Vietnam. Also, through these colder months, my body has been craving the warming, immune supportive spices in this dish. Creativity comes in so many shapes and forms, for me cooking is one of my favourite creative releases.

Health benefits

This soup is a nourishing powerhouse. The ginger and garlic help support your immune system, while chicken bone broth adds gut-healing properties. The coconut milk brings in healthy fats, and all those veggies pack in antioxidants and essential nutrients to keep you feeling your best. Plus, there’s lots of protein in the meatballs.

Ingredients

You’ll need chicken mince, coconut oil, ginger, garlic, chicken broth, coconut milk, turmeric, kaffir lime leaves, and fresh coriander, along with your choice of veggies. These ingredients not only add layers of flavour but also bring a variety of health benefits like anti-inflammatory properties from turmeric and a boost of protein from the meatballs.

How to make Vietnamese Meatball Soup

Start by making the delicious broth with coconut oil, fresh ginger, garlic cloves, chicken broth, and coconut milk. While it simmers over a medium heat, prepare the meatballs by mixing chicken mince (ground chicken) with grated carrot, ginger, coriander, and a hint of lime zest. Once the broth is ready, add the meatballs and let them cook through. Blanch your veggies at the end, add lime juice, and serve it all up with a sprinkle of coriander (cilantro) and chilli flakes.

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

Serving suggestions and how to store

Serve this soup hot with added rice noodles or rice vermicelli if you’re feeling extra hungry. Store any leftovers in an airtight container in the fridge for up to 3 days, or in the freezer for up to 3 months—just reheat gently on the stovetop to keep everything tender and flavourful.

Vary this Vietnamese Meatball Soup to suit your dietary needs

For a vegetarian option, swap the chicken broth for veggie broth and use tofu instead of meatballs. You can also substitute chicken mince with pork or turkey, or add noodles if you need a heartier meal. Need it to be garlic-free? Skip it and add a pinch of chilli flakes for extra heat.

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

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

This Vietnamese Meatball Soup is delicious, nourishing and so quick and easy to make. It really is 'food as medicine' and a supurb family meal.

Print Recipe

4.95 from 35 votes

Vietnamese Meatball Soup

This Vietnamese Meatball Soup is one of my winter go-to's. It’s easy to whip up, packed with flavour, and you can add whatever veggies are in your fridge. Plus, it's loaded with immune-boosting ingredients—perfect for staying healthy through the colder months.

Prep Time15

Cook Time15

Total Time30

Course: Soup, Main Course

Cuisine: Asian

Servings:

Author: Georgia Harding

Ingredients

1 tbsp coconut oil
1 tbsp ginger root - finely grated
3 clove/s garlic - finely grated or crushed
750 ml chicken broth or stock (3 cups)
400 ml canned coconut milk
1 tbsp ground turmeric
2 tbsp fish sauce
1 tbsp coconut sugar or rapadura
4 kaffir lime leaves - vein removed and thinly sliced
6-8 spring onion/s - white part sliced
Vegetables (of choice to add to soup) (optional) sliced very small is best so they cook quickly. I generally add whatever I have at the time, often broccoli, carrot, snow peas, shiitake mushrooms, and a handful of kale or baby spinach added right at the end.
Sea salt and freshly ground black pepper - to taste
¼ bunch/s fresh coriander leaves - to serve
chilli flakes - to serve

Meatballs

1 cm ginger root - finely grated
2 tbsp fresh coriander leaves - finely chopped
1 carrot/s - finely grated
500 g chicken mince
1 tbsp coconut flour
1 tsp sea salt
ground black pepper - to taste
1 lime/s (large) zest only (add juice to soup to finish)

Instructions

In a large pot, heat the coconut oil. Add the ginger and garlic and sauté for a minute until the garlic just starts softening.
Now add the chicken broth, coconut milk, turmeric, fish sauce, coconut sugar, kaffir lime leaves and spring onion and bring to a rolling simmer.
Whilst that's heating, make your meatballs by putting the ginger, coriander, grated carrot, chicken mince, coconut flour, sea salt, black pepper, lime zest, into a large bowl. Mix together until well combined and form into golf sized balls.
When the soup comes to a rolling simmer, add the meatballs and allow to cook for 5 minutes or so until cooked through (the larger the meatballs the longer they will need).
If you are adding vegetables, carefully remove the meatballs and divide between the serving bowls and add the vegetables to the soup to blanch them for a couple of minutes (take care not to over cook them). Divide the vegetables between the bowls.
Lastly, add the lime juice to the soup, taste and add more seasoning if needed (salt and black pepper).
Divide the soup between the bowls, garnish with the coriander and serve with chilli flakes.

Thermomix

Start with the meatballs. If you are going to make your own chicken mince, do this first and set aside.
Chop the ginger and coriander, 5 seconds, speed 8. Add the carrot 10 seconds, speed 8.
Add the chicken mince, coconut flour, sea salt, black pepper, lime zest, mix 30 seconds, reverse speed 2 (you may need to scrape the sides during the mixing) - make sure it is well combined and form into golf sized balls. Set aside.
Now start the soup. Mince the ginger and garlic, 5 seconds, speed 8.
At this point I transfer it to a pot as the blades will break up the meatballs when cooking them. Continue from step 4 in the method above.

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

Garlic-free

Omit and replace with a pinch of chilli flakes.

Onion-free

Omit the spring onions.

Seafood-free

Replace the fish sauce with a teaspoon of sea salt.

Home made Chicken Bone Broth

Recipe HERE

Different meatball

You can also sub the chicken for pork or turkey.

Vegetarian

Sub the chicken broth for vegetable broth and the meatballs for cubes of firm organic tofu.

Add noodles

If my tribe are extra hungry, I cook up brown rice noodles, strain and divide between bowls. Then just add the above to it when ready (it heats the noodles).

I'd love to hear how you enjoy this delicious, nourishing meal - post a comment or help it to reach more people by rating the recipe.

Ramadan and Fatteh (pita with chickpeas and yoghurt)

May 16, 2018 | Budget Friendly, 30 Minute Meals, Red Meat

This week I’m sharing a recipe for a delicious Middle Eastern Fatteh. Food and food culture really fascinates me. I believe the very best thing about traveling or meeting people from different cultures is becoming more informed about their way of life and of course, exploring their traditional food.

Every country or community’s unique cuisine reflects its distinct history, lifestyle, values, and beliefs. I just love how traditional cuisine is passed down from one generation to the next and how it operates as an expression of cultural identity.

So with Ramadan beginning today, I’ve asked my friend Souad to share what Ramadan is, as well as a recipe for Fatteh (pita with chickpeas and yoghurt) – a divine meal that features on her table regularly. Trust me, Fatteh is so delicious and will absolutely become a regular on my own table – my whole family loved it, it’s SO easy to make and definitely proves that the simple things in life, are often he best.

What is Ramadan?

Fasting during the month of ‘Ramadan’ is one of the five pillars of the Islamic faith. Ramadan is in the ninth and most sacred month of the Islamic Lunar Calendar. The fasting of Ramadan is obligatory for every healthy person and takes place from sunrise until sunset. However young children, the elderly, travellers, pregnant women and people in poor health are amongst those that are exempted from fasting.

The foods of fasting and Ramadan

During Ramadan, Muslims fast by waking up very early (known as the ‘Suhoor’) and eating a pre-dawn meal to help sustain their mind and body throughout the day. Suhoor should be nutrient dense, yet not too heavy and contain a combination of high quality protein, fibre-rich food, hydrating vegetables and good sources of fat; in addition they also consume water and or tea (preferably herbal). Food choices do vary from culture to culture. Foods eaten can include dates, eggs, traditional soups with choice of protein, oatmeal, a variety of homemade dairy products (labne, shanglish) with bread, olives, cucumber and tomatoes. Once the sun rises, the fasting Muslim is not allowed to consume any food or water until sunset.

‘Iftar’ time (breaking of the fast) occurs at sunset, where it is customary to break the fast with dates and water as this helps to restore sugar and salt levels and rehydrates the body. Then Muslims pray the ‘Megreb prayer’ and then return to the dinner table to have their meal.

The types of food served vary by region. However mostly, families start with a simple soup, then move onto grazing the table with a variety of dishes ranging from casseroles, rice and legumes, salads and vegetables and of course meat/chicken/seafood. The fasting Muslim can continue to eat and drink until sun rise. It is highly encouraged to be more conscious and wary of what and how much you eat, focusing more on eating small amounts of healthy, wholesome, hearty foods and abstaining from processed and sugary foods, maintaining control and not over indulging. And to importantly, stay hydrated!

More than just fasting…

Throughout this month, a Muslim must do his utmost to refrain from negative behaviour, like swearing, lying etc and increase good behaviours. This is to help the Muslim build spiritual character and personal awareness by increasing charitable deeds, attending congregational prayers and maintaining ties with family, friends and neighbours.

End of fasting…

Ramadan comes to an end at the sighting of the crescent moon which indicates a new month. It is then, Muslims celebrate with a feast called ‘Eid-al-Fitr.’ This lasts for three days and is filled with family and community activities, gifts for the children and plenty of eating.

I really enjoyed putting this post together, thanks so much to Souad for sharing this valuable insight into Ramadan and her recipe for Fatteh, such a fabulous, delicious meal.

Health benefits

This dish combines protein-rich chickpeas and lamb with gut-friendly yoghurt, offering a nutritious balance of macronutrients. The pine nuts and tahini provide healthy fats, while garlic, parsley, and lemon juice contribute immune-boosting properties and antioxidants.

Ingredients

Crispy Lebanese pita bread forms the base, layered with chickpeas, a garlicky yoghurt-tahini sauce, spiced lamb mince, and a garnish of toasted pine nuts and fresh parsley.

How to make this delicious fatteh

Begin by crisping Lebanese bread in the oven to make crispy pita chips. Cook chickpeas until tender, then prepare the garlicky yogurt sauce by whisking together garlic, yoghurt, tahini, lemon juice, and salt. Sauté lamb mince with butter or ghee and optional spices until browned and seasoned. Assemble the dish by layering bread, warm chickpeas, yoghurt sauce, and lamb in a serving dish. Finish with a sprinkle of pine nuts and parsley.

Serving suggestions and how to store fatteh

Serve Fatteh immediately, accompanied by traditional sides like olives, pickled vegetables, sauerkraut, or fresh spring onions. Leftover mince and chickpeas can be stored separately in the fridge or frozen, though the bread will lose its crispness if stored after assembly.

Vary this fatteh to suit your dietary needs

For a dairy-free option, use coconut yoghurt and replace ghee with olive oil. Substitute the Lebanese bread with gluten-free wraps for a gluten-free version. Vegetarians and vegans can swap lamb for finely chopped mushrooms and follow the dairy-free variation. Toasted sunflower seeds are a great alternative to pine nuts for a nut-free option. For a garlic-free version, replace garlic with cumin and smoked paprika in the yoghurt sauce. Add ground cumin or coriander to the lamb mince for a spiced twist.

This delicious Fatteh recipe (Pita with Chickpeas & Yoghurt) is a Middle Eastern meal which is often enjoyed during the month of Ramadan.

Print Recipe

4.89 from 9 votes

Fatteh (pita with chickpeas and yoghurt)

This is a traditional Middle Eastern dish with many variations depending on each cultural preference. It's always served in one big serving plate amongst family and friends.

Prep Time15

Cook Time15

Total Time30

Course: Main Course

Servings:

Author: Georgia Harding

Ingredients

2 Lebanese wrap breads
2 cup/s cooked chickpeas -fresh soaked overnight and then boiled until soft or you can use 2 cans

Yoghurt Sauce

375 g natural, Greek or coconut yoghurt (1½ cups)
3 clove/s garlic -crushed (raw)
1 tsp sea salt
1 tbsp hulled tahini
½ lemon/s -juice
2 tbsp water (optional if the yoghurt is very thick)

Mince

250 g lamb mince
1 tbsp butter, ghee or coconut oil
Sea salt and freshly ground black pepper -to taste
½ tsp ground cumin (optional)

Garnish

70 g pine nuts (½ cup) toasted (to serve)
¼ bunch/s fresh parsley leaves -chopped for garnish

Instructions

Preheat the oven to 160℃/320℉.
Place the Lebanese bread on a tray and bake for 10 mins, turning half way, until browned and crispy. Remove from the oven and set aside. Alternatively, cut the bread into small wedges and fry them on the stove in 1 teaspoon ghee.
Cook the soaked chickpeas by boiling until soft and cooked through (approx 10 minutes if they are well soaked). Drain them prior to serving, season and set aside. If using a can, drain and rinse them and then heat in a pot with a little water and sea salt until warm.

Yoghurt Sauce

This sauce is super important to the tastiness of this dish, it adds SO much flavour. Don't scrimp on the garlic.
Meanwhile, place the yoghurt, raw garlic, salt, tahini, lemon juice in a bowl and whisk together until well combined. If using a Thermomix - chop the garlic, 3 seconds, speed 8. Add the rest of the sauce ingredients and blend, 30 second, speed 5.
If necessary, add more water (plain or from the chickpea water) slowly to the yoghurt until desired consistency is obtained. You want the yogurt to sit on the chickpeas (unlike in the pic - I over thinned it, Souad tells me it should sit on top of the chickpeas instead of sinking through doh!)

Mince

In a small fry pan, melt the butter, ghee or coconut oil and cook the minced lamb (plus optional cumin)over a high heat for about cook 3-5mins or until it's cooked through. Season with sea salt and pepper to taste.

Assemble

Break up the Lebanese bread into small bite size and arrange them in an even layer on the bottom of a deep serving platter bowl (or casserole).
Top with the warm, drained chickpeas.
Top the chickpeas with the yogurt sauce and then spread the lamb and ghee evenly over the yogurt.
Sprinkle with pine nuts and parsley and enjoy immediately.

Serve

Traditionally, Souad tells me she would serve the Fatteh with various sides including olives, pickled vegetables, sauerkraut and spring onion (though this can vary depending on personal preferences)

Store

The mince and chickpeas can be stored in an airtight container in the fridge. Obviously the pita will go soggy if stored.
The mince and chickpeas can be frozen.

Notes

Dairy-free

Replace the yoghurt with coconut yogurt. Can also replace the ghee with olive oil.

Gluten-free

Replace the Lebanese bread with a gluten-free wrap.

Vegetarian and Vegan

Replace the lamb with finely chopped mushrooms (Thermomix 5 seconds, speed 4). Plus the dairy-free option for vegan.

Nut-free

Replace the pine nuts with toasted sunflower seeds.

Garlic-Free

I would replace the garlic with a half teaspoon of cumin and smoked paprika (in the yoghurt sauce).

Spice it up

I love this with a teaspoon of ground cumin and coriander (ground or fresh) cooked into the mince.

I'd like to thank Souad so much for this fabulous insight into Ramadan and the food that features on her table during this sacred month. Souad has three beautiful boys and is passionate about whole foods and raising happy healthy kids. She has contributed so much to the Well Nourished community over the years and I can't wait to meet her in person one day.

I'd love to learn more about cultural food experiences so if food is part of a religious or sacred celebration in your culture, I'd love to explore it in future posts. Feel free to email me (via the contact form in the footer of this page) if you'd like to share an insight and/or a recipe. Cheers Georgia x

I'd love to hear how you enjoyed this post and recipe - post a comment below and rate the recipe if you love it too.

yogurt sauce flavors layers bowl toast taste pita chips baking toasted pita middle eastern eggplant almonds crumbs

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.

Print Recipe

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.

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.

Meatballs & Kale In Lemony Garlic Broth

June 26, 2016 | Budget Friendly, Make-ahead Meals, Chicken, Freezable Meals

This comforting meatballs and kale in lemony garlic broth recipe is perfect for a nourishing, warming meal with rich flavours from herbs, tender meatballs, and a zesty, savoury broth.

This cracking recipe is thanks to my lovely friend Irena from Irena Macri | Food Fit For Life. I’m a huge fan of Irena’s work – her recipes are delicious, nutritionally balanced, easy to make.

This recipe is super popular for very good reason!

Health benefits

Packed with protein from the meatballs and chicken broth and loaded with antioxidants from the kale and garlic, this soup is a great immunity booster. The fresh lemon juice adds vitamin C and enhances digestion, making it a wholesome, healthy option.

Ingredients

This recipe uses ground turkey, chicken, or pork mince for the meatballs, seasoned with fresh herbs and cloves garlic. The chicken broth includes nutrient-rich kale, leek, garlic, carrot, potato, and a splash of lemon and lime juice for a refreshing tang.

How to make Meatballs & Kale In Lemony Garlic Broth

Start by blending leeks, herbs, garlic, and lime zest for the meatballs, then mix with mince and seasoning. Form into meatballs and fry until golden. For the broth, sauté leek, lemon peel, carrot, and potato, then add garlic, cumin, star anise, chicken stock, and fish sauce. Combine everything, add kale, and finish with a squeeze of lemon and lime juice for an added burst of flavour. If you own a Thermomix, we’ve also included Thermomix instructions for this recipe.

Serving suggestions and how to store

Serve hot with crusty bread or a side salad for a balanced meal. This soup can be stored in an airtight container in the fridge and reheated gently on the stovetop until warmed through.

Vary this to suit your dietary needs

Try swapping the herbs with sage or oregano, or use basil instead of parsley for a fresh twist. For a different protein source, fish mince works well too, adding a unique flavour to the broth.

These Meatballs & Kale In Lemony Garlic Broth is a delicious, healing meal that's gluten, grain & dairy-free. It is such a wonderful combination of flavours

Print Recipe

4.86 from 7 votes

Meatballs and Kale in a Lemony Broth

This delicious, zesty soup come meal is so nourishing - truely food as medicine!

Prep Time20

Cook Time20

Total Time40

Course: Main Course

Servings:

Ingredients

For the meatballs

½ leek (pale part), roughly cut (or 2 spring onions)
¼ bunch/s fresh parsley leaves (about 10 g)
¼ bunch/s fresh mint leaves (optional)
4-5 sprig/s fresh thyme leaves (1 tablespoon approx.)
1 clove/s garlic
1 lime/s -zest
600 g ground mince (turkey, chicken or pork mince)
1 tsp sea salt - or to taste
½ tsp ground black pepper
1 tsp butter, ghee or coconut oil

For the soup

2 tbsp extra virgin olive oil - extra virgin
½ leek (green and pale part)
1 lemon/s (5 peels of the skin)
1 carrot/s (large) peeled and diced into halves
1 potato/s (large) peeled and diced into small cubes
3 clove/s garlic - sliced
1 tsp ground cumin
2 star anise
750 ml chicken broth or stock (3 cups)
1½ tbsp fish sauce
Sea salt and freshly ground black pepper - to taste
10-12 stem/s kale - torn off the stem and into smaller pieces
½ lime/s - juice
½ lemon/s - juice (approx. 2 tablespoons)

Instructions

If you have a food processor, place leeks, parsley, mint, thyme, garlic, and lime zest inside with an S-blade on. Blitz a few times, until the ingredients are finely ground up. If using a Thermomix 10 seconds, speed 5. Alternatively, chop everything very finely using a knife.
Transfer to a large mixing bowl together with the mince, salt and pepper. Mix really well, until well incorporated. If using a Thermomix, 40 seconds reverse speed 3 (you may need to use the spatula to help mix it through).
Heat coconut oil in a large skillet over medium-high heat. Roll the mixture into small meatballs, about 20g each, smaller than a Ping-Pong ball. Fry the meatballs for 7-8 minutes, turning them throughout so they go golden-brown on all sides.
In the meantime, add the olive oil, the other part of the leek, lemon peel, carrot and potato to a medium saucepan. Sauté for a few minutes, then add the garlic, cumin, star anise, chicken stock and fish sauce. Season with some salt and pepper and bring to boil.
Add the meatballs and cook over medium heat, covered, for 3-4 minutes. Prepare the kale and add to the soup, stir through and cook for a further 5 minutes, covered. Test the potato and once soft, remove from the heat and add the lime and lemon juice.
Stir and taste for salt. Let it sit for 5 minutes off the heat before serving.

Make-ahead

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

Store

Store in an airtight container in the fridge.

Notes

Herbs

Other herbs like sage and oregano can be used instead of thyme and coriander or basil will work well instead of parsley.

Let us know how you like this delicious, nourishing meal. Please post a comment and rate this recipe below!

Fish – simple ways to enjoy it

June 11, 2016 | 30 Minute Meals, Fish & Seafood, Members only

Fish is not only a really healthy source of protein and essential fats, it’s also super quick to cook so it’s a great choice for your weekly meal plan if you are time poor. It is best to obviously source a sustainably caught, local fish. If you are after a variety that is only farmed,…

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