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Potato Pea Spinach Curry

| Budget Friendly, Make-ahead Meals, Vegetarian, Side dishes

Potato Pea Spinach Curry is a comforting and versatile dish thatโ€™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 หœWell Nourished Sides and Saladsโ€™– where vegetables become the hero of the dish!ย Itโ€™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 sautรฉing 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, sautรฉ fennel instead of onion for a similar sweetness and texture.

For more delicious, healthy vegetarian recipes, click HERE

Potato, Pea and Spinach Curry - This Potato, Pea and Spinach Curry is a really easy to make, delicious curry side dish or main meal. It's gluten, dairy, grain free and vegan.
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4.72 from 7 votes

Potato Pea Spinach Curry

This Potato Pea Spinach Curry is a really easy to make, delicious curry side dish or main meal. It suits gluten, dairy, grain free and vegan.
Prep Time10 minutes
Cook Time20 minutes
Total Time30 minutes
Course: Side Dish
Cuisine: Indian
Servings: 4

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
  • ยผ 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 (ยผ cup) or bone broth if you'd like to make it a bit more nourishing
  • 1 cup/s baby spinach
  • 75 g frozen peas (ยฝ cup)
  • ยผ 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.ย 

Vegan

Replace the ghee/butter with coconut oil.

Onion-free

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

Quinoa Porridge

| Breakfast

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

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

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

Health benefits of quinoa porridge

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

Ingredients

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

How to make this quinoa breakfast porridge

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

Serving suggestions and how to store

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

Vary this quinoa porridge to suit your dietary needs

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

This delicious Quinoa Porridge is an easy to make and sustaining start to the day. It suits gluten, dairy & egg-free diets.
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5 from 7 votes

Quinoa Porridge

This delicious Quinoa Porridge is an easy to make and sustaining start to the day. It suits gluten, dairy & egg-free diets.
Prep Time10 minutes
Cook Time5 minutes
Total Time15 minutes
Course: Breakfast
Servings: 4

Ingredients

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

Optional extras

  • 1 tsp ground cinnamon
  • 1 tsp ground cardamom
  • 35 g nuts (ยผ cup) of your choice
Metric - US Customary

Instructions

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

Serve

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

Store

  • Store in an airtight container in the fridge.

To Cook Quinoa (if not suing leftovers)

  • Firstly rinse the quinoa in a fine sieve really well for at least 1 minute (this removes the bitter saponins from the quinoa). Cook the quinoa by placing it into a pot with 1ยฝ cups of water.
  • Bring the mixture to a boil over medium-high heat, then decrease the heat a bit to maintain a gentle simmer. Cook uncovered until the quinoa has absorbed all of the water, about 10 to 12 minutes.
  • Remove the pot from heat, cover, and let the quinoa steam for 5 minutes. This step gives the quinoa time to pop open and the little white spiral to appear. After 5 minutes, remove the lid and fluff the quinoa with a fork. Allow to cool.

Notes

Dairy-free

Make with your favourite dairy free milk.

Up the Protein

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

Nut-free

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

Low-fructose

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

Vegan

Choose rice malt or maple syrup as your sweetener.

Time Saving Tip

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

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

Avocado Blueberry Pancakes

| Breakfast, After School Snacks

These Avocado Blueberry Pancakesย are my latest recipe to feature on JamieOliver.com.ย I was asked to put a twist on Jamieโ€™s simple One Cup Blueberry Pancakesย โ€“ something simple to whip up for a fast, healthy breakfast or snack.

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

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

Health benefits

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

Ingredients

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

How to make avocado blueberry pancakes

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

Serving suggestions and how to store

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

Vary these avocado blueberry pancakes to suit your needs

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

For more healthy pancake recipes, click HERE.

Avocado Blueberry Pancakes are a healthy and delicious twist on classic pancakes, perfect for breakfast or a snack.
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4.67 from 15 votes

Avocado Blueberry Pancakes

A delicious, highly nutritious breakfast or snack that the whole family will enjoy. 
Prep Time10 minutes
Cook Time10 minutes
Total Time20 minutes
Course: Breakfast, Snack
Servings: 4

Ingredients

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

Serve

  • 80 ml maple syrup

Instructions

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

Store

  • Store in an airtight container in the fridge.

Notes

Gluten-free

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

Dairy-free

Choose coconut milk and macadamia oil for your fat.

Egg-free

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

Fructose friendly

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

Vegan

Combine the dairy and egg-free variations.

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

Rainbow Cheese Crisps

| Savoury Snacks

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

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

Health benefits

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

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

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

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

Ingredients

Youโ€™ll need grated parmesan, some carrot and zucchini, and a sprinkle of chia or sesame seeds. Thatโ€™s it! These simple ingredients come together to create a crispy, cheesy snack thatโ€™s loaded with flavour and texture.

How to make rainbow cheese crisps

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

Serving suggestions and how to store

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

Vary rainbow cheese crisp to suit your dietary needs

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

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

Rainbow cheese crisps - With just 3 ingredients, these Rainbow Cheese Crisps are super quick and really simple to make. They are a delicious snack for veggie reluctant kids too.
Print Recipe
5 from 4 votes

Rainbow Cheese Crisps

With just 3 ingredients, these Rainbow Cheese Crisps are super quick and really simple to make. They are a delicious snack for veggie reluctant kids too.
Prep Time5 minutes
Cook Time6 minutes
Total Time11 minutes
Course: Snack
Servings: 15 crisps

Ingredients

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

Instructions

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

Store

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

Notes

Tip
Make sure the mix is very thin and cooked for long enough or they won't be crisp (though still yummy). If they soften, pop them in the freezer for a few minutes to restore a crunch.
*I love the 'If you care' range of toxin free baking paper.
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I'd love for you to rate this recipe, or post a comment.

Cumin Scrambled Eggs with Yoghurt, Green Olives and Flatbread

| 30 Minute Meals, Vegetarian, Breakfast

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

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

Health benefits

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

Ingredients

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

How to make Cumin Scrambled Eggs

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

Serving suggestions and how to store

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

Vary this cumin scrambled eggs to suit your dietary needs

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

My Cumin Scrambled Eggs, with Yoghurt, Green Olives and Flatbread is a delicious and nourishing breakfast or anytime meal.
Print Recipe
4.67 from 6 votes

Cumin Scrambled Eggs with Yoghurt, Green Olives and Flatbread

My Cumin Scrambled Eggs, with Yoghurt, Green Olives and Flatbread is a delicious and nourishing breakfast or anytime meal. My whole family adore this recipe
Prep Time20 minutes
Cook Time15 minutes
Total Time35 minutes
Course: Breakfast
Servings: 4

Ingredients

Spelt flatbread:

  • 180 g wholemealย speltย flour (1ยฝ cups)
  • 1 tsp sea salt
  • 1 tbsp extra virgin olive oil -or melted butter/ghee
  • 60 ml water (ยผ cup)
  • 1 tbsp extra virgin olive oil -or melted butter or ghee to cook with

For the eggs:

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

Instructions

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

Notes

Dairy-free

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

Gluten-free

Sub the spelt for a good quality gluten-free โ€˜breadโ€™ flour.

Mid-week 'fast' versionย 

We often have this for breakfast mid week and obviously don't have the time to make the flat bread. So we just do the scramble with a dollop of yoghurt on top, drizzle of oil, handful of salad greens and toast. Not as pretty, but tastes as good and it's really quick to make too. We also love kim chi with this.
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I can't wait to hear what you think. Post a comment below or rate this recipe.ย 

Salmon and Vegetable Curry

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

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

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

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

Health benefits

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

Ingredients

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

How to make this salmon vegetable curry

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

Serving suggestions and how to store

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

Vary this salmon vegetable curry to suit your dietary needs

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

Other variations

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

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

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Salmon vegetable curry - This healthy Salmon Vegetable Curry takes 15 minutes to prepare & cook and is the most delicious way to eat salmon. It's a fast, nourishing family meal that caters to loads of dietary requirements.
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4.91 from 55 votes

Salmon Vegetable Curry

This healthy Salmon Vegetable Curry takes 15 minutes to prepare & cook and is the most delicious way to eat salmon. It's a fast, nourishing family meal.
Prep Time10 minutes
Cook Time8 minutes
Total Time18 minutes
Course: Main Course
Servings: 4

Ingredients

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

Serve

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

Instructions

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

Tip

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

Serve

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

Make-ahead

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

Store

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

Notes

Coconut-free

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

Vegetarian and vegan

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

Onion and garlic-free

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

Chicken curry

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

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Healthy Hot Chocolate

| Drinks & Smoothies

My approach to raising my kids to have a healthy, balanced relationship with food is firmly centred around education, enjoyment and finding the middle ground. Whether itโ€™s encouraging them to experiment with vegetables in smoothies or letting them whip up their own version of a healthy hot chocolate on a chilly day, Iโ€™ve always looked for ways to make nourishing choices part of everyday life. When they were little I was very strict, controlling everything that passed their little lips. I just wanted what was best for them (in those early formative years) and to be honest I wouldnโ€™t change a thing.

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

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

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

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

Health benefits

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

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

Ingredients

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

Instructions to make this healthy hot chocolate

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

Tip

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

Serving suggestions and how to store

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

Vary this healthy hot chocolate to suit your dietary needs

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

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

Healthy Hot chocolate - This immune supportive, healthy hot chocolate is easy to make and a really delicious hot drink, that the whole family will love.
Print Recipe
4.91 from 20 votes

Healthy Hot Chocolate

This immune supportive, healthy hot chocolate is easy to make and a really delicious hot drink, that the whole family will love.
Prep Time5 minutes
Cook Time5 minutes
Total Time10 minutes
Course: Drinks
Servings: 2

Ingredients

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

Instructions

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

Notes

Vegan

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

Spiced cacao

Add a pinch of cayenne pepper.

Add protein

Add unflavoured collagen protein powder.

Mexican Tortilla Cups

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

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

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

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

Health benefits

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

Ingredients

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

How to make Mexican tortilla cups

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

Serving suggestions and how to store

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

Vary Mexican tortilla cups to suit your dietary needs

For a dairy-free option, simply skip the cheese or replace it with nutritional yeast or crushed cashews. If you prefer to avoid legumes, swap the black beans for cooked quinoa or red rice. If you want to make the salsa onion-free, replace the onion with extra cumin and chilli powder. For added flavour and nutrition, top the cups with guacamole. If you want more spice, serve with jalapeรฑos or a smoky chipotle sauce. If you donโ€™t have corn tortillas or need them to be corn-free, any other type of wrap will work as a substitute.

Mexican egg cups - These Mexican Tortilla Cups are my next recipe to feature on JamieOliver.com. They are a healthy simple and delicious breakfast, lunch or dinner.
Print Recipe
4.67 from 3 votes

Mexican Tortilla Cups

These Mexican Tortilla cups are a really tasty, nutritious start to the day and super simple to make. Have them for brekkie, lunch or dinner!
Prep Time10 minutes
Cook Time25 minutes
Total Time35 minutes
Course: Breakfast, Main Course
Servings: 4

Ingredients

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

Salsa

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

Instructions

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

Serve

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

Make-ahead

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

Store

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

Notes

Dairy-free

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

Onion-free

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

Legume-free

Replace the black beans with quinoa or red rice.ย 

Add guacamole

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

Spice it up

Serve with Jalepenos or Chipotle Tabasco sauce.

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

You can use any kind of wrap to replace them.

For lunch or dinner

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

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

Healthy Loaded Fries

| 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 โ€˜hot chipsโ€™ for lunch and as it happened, they werenโ€™t the only ones feeling like crunchy spuds! As chips in our house is a side (not a meal) and because I didnโ€™t want to go to too much effort, I thought Iโ€™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 doesnโ€™t overly appeal to my kids, but mashed into a dip and blobbed on these fries, they argue over it being divided equally โ€“ 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, theyโ€™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. Theyโ€™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 toppingsโ€”almonds, spring onions, parmesan (or cheddar cheese) and fetaโ€”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 หœWell Nourished Sides and Saladsโ€™– where vegetables become the hero of the dish! The ebook also includes ways to get your kids involved and loving their veggies.ย Itโ€™s great value at just $9.95, click HERE to take a look.

Healthy loaded fries
Print Recipe
4.91 from 21 votes

Healthy Loaded Fries

So here we have it โ€“ my take on โ€˜heathy loaded friesโ€™. A quick, easy, oh-so delicious snack or meal that the whole family will love.
Prep Time20 minutes
Cook Time45 minutes
Total Time1 hour 5 minutes
Course: Main Course, Side Dish
Cuisine: American
Servings: 4 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
  • ยฝ tsp dried oregano
  • 1 tsp smoked paprika
  • 30 g flaked almonds (ยผ cup)
  • 4 spring onion/s -white part sliced
  • 40 g parmesan cheese (ยผ cup) grated
  • 40 g feta cheese (ยผ cup) crumbled
  • 2 roma tomatoe/s -seeds removed and diced
  • 1 avocado/s (large) mashed
  • ยฝ bunch/s fresh coriander leaves -picked from stems
  • 1 lime/s cut into wedges, to serve

Instructions

  • Pre-heat your oven to 220โ„ƒ/430โ„‰ (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 intoย '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 theย 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 ยผ 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).ย 

Onion-free

Omit the spring onion.ย 
ย 

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

Healthy Breakfast Tart

| Breakfast, Desserts

With Motherโ€™s Day approaching I thought Iโ€™d share a gorgeous little recipe that my whole family adores โ€“ a healthy, yet easy to make Healthy Breakfast Tart. This recipe also features on JamieOliver.com as my spin on the great manโ€™s Mini super-fruit breakfast wraps.

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

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

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

Health benefits

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

Ingredients

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

How to make this healthy breakfast tart

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

Serving suggestions and how to store

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

Vary this healthy breakfast tart to suit your needs

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

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

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

Healthy Breakfast fruit tart - This Healthy Breakfast Tart is a versatile, nourishing start to the day. It suits grain, gluten, dairy, fructose, egg & nut-free. Thermomix method included.
Print Recipe
4.94 from 15 votes

Healthy Breakfast Tart

This quick and easy to prepare tart is super nourishing so good enough for breakfast but pretty enough for dessert (or just dessert for breakfast)!
Prep Time10 minutes
Cook Time15 minutes
Total Time25 minutes
Course: Breakfast, Dessert
Servings: 4

Ingredients

Base

  • 1 tbsp chia seeds
  • 120 g mixed nuts or seeds (ยพ cup)
  • 65 g rolled oats (โ…” cup) or rolled quinoa flakes
  • 60 g coconut oil (ยผ cup) melted if solid
  • 85 g rice malt syrup or honey ยผ cup approx.)ย taste the batter and alter the sweetness to taste
  • 1 tsp vanilla -paste or powder
  • 1 tsp ground cinnamon
  • 1 tsp ground cardamom
  • ยฝ tsp ground ginger
  • 1 tbsp water

Filling

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

Instructions

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

Store

  • Store in an airtight container in the fridge.

Easter Inspired Breakfast Tart

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

Notes

Gluten and grain-free

Choose rolled quinoa flakes instead of oats.

Dairy-free and vegan

Replace the Greek yoghurt with coconut yoghurt.

Nut-free

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

Coconut-free

Choose the macadamia nut oil for the base.

Tip

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

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

6 Vegetables to Hide in a Smoothie (including recipes)

| Drinks & Smoothies

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

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

Start small

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

Don’t rely on only ‘hiding’ vegetables

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

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

Which vegetables to hide in a smoothie…

1. Avocado

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

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

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

2. Cauliflower

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

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

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

3. Zucchini (courgette)

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

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

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

4. Baby Spinach

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

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

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

5. Sweet potato

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

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

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

6. Beetroot

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

Why?ย Beetroot is an anti-inflammatory, antioxidant, detoxifying and extremely nutrient rich vegetable. Research suggests it improves stamina and sports performance (this fact alone appeals to my sport loving kids).

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

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

Anzac Cream Popsicles

| Ice-blocks

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

Thereโ€™s a reason why some flavour combos are so popular โ€“ because they just work and taste good! As a kid I loved dunking biscuits in creamy milk โ€“ I wasnโ€™t allowed to do it too often, except at my Nans house. Generally, it was an Anzac Bikkie straight out of the oven that I lovingly dunked until the last part dissolved between my fingers (Iโ€™m one for trying to make good things last as long as possible). Anyhow, Iโ€™m sure this is how the popular ice-cream flavour โ€˜cookies and creamโ€™ was born?

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

Health benefits

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

Ingredients

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

How to make these Anzac cream popsicles

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

Serving suggestions and how to store

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

Vary these Anzac cream popsicles to suit your dietary needs

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

Anzac cream popsicles - These Anzac Cream Popsicles are a super simple to make Anzac inspired treat. Think a healthy take on Cookies and Cream. Recipe includes thermomix method.
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5 from 1 vote

Anzac Cream Popsicles

My Aussie twist on 'Cookies and Cream' Ice cream - a delicious, guilt-free sweet treat the whole family will love.
Prep Time10 minutes
Freeze4 hours
Total Time4 hours 10 minutes
Course: Dessert
Servings: 6 popsicles

Ingredients

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

Instructions

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

Notes

Dairy-free and vegan

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

Gluten and Grain-free

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

Add strawberries

Next batch Iโ€™m adding chopped strawberries to the mix.
ย 

I'd love to hear how you enjoy thisย icyย treat - post a commentย below.ย 

Creamy Lemon Thyme Dip

| Healthy Lunchbox, After School Snacks, Dips

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

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

Health benefits

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

Ingredients

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

How to make this creamy lemon thyme dip

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

Serving suggestions and how to store

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

Vary this creamy lemon thyme dip to suit your needs

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

For more delicious, healthy dip recipes, click HERE.

This Creamy Lemon Thyme Dip is a deliciously healthy and versatile option, perfect for serving with veggies, crackers, or sourdough. Packed with cauliflower, cannellini beans, and fresh herbs, it's a flavourful addition to any snack or meal.
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5 from 2 votes

Creamy Lemon Thyme Dip

This Creamy Lemon Thyme Dip is especially good because it has a boost from one of natures most protective and nourishing vegetables โ€“ cauliflower. This is one delicious, nutritious dip!
Prep Time10 minutes
Total Time10 minutes
Course: Appetizer
Servings: 4

Ingredients

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

Instructions

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

Thermomix Method:

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

Serve

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

Store

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

Notes

Garlic-free

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

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

Sweet Potato, Caramelised Onion, Feta Tart

| Vegetarian

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

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

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

Health benefits

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

Ingredients

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

How to make this sweet potato caramalised onion feta tart

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

Serving suggestions and how to store

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

Vary this sweet potato caramalised onion feta tart to suit

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

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

This Sweet Potato, Caramelised Onion, and Feta Tart is a flavour-packed dish combining sweet, savoury, and tangy elements. Made with wholesome ingredients, it's perfect for family meals or entertaining.
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4.75 from 4 votes

Sweet Potato, Caramelised Onion and Feta Tart

This Sweet Potato, Caramelised Onion and Feta Tart is a tasty yet simple meal to make. One of my go-to's when I'm short on time and inspiration!
Prep Time15 minutes
Cook Time40 minutes
Total Time45 minutes
Course: Appetizer, Main Course
Servings: 4

Ingredients

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

Dressing

  • 2 tbsp extra virgin olive oil
  • 1 tbsp aged balsamic vinegar

Instructions

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

Babies meal

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

Family meal

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

Serve

  • Serve immediately with a leafy green salad.

Store

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

Notes

Dairy-free

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

Coconut-free

Choose ghee or butter as your fat.

Vegan

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

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

Healthy Instant Noodles

| Pasta and Noodles, After School Snacks, Savoury Snacks, Soups

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

Instant noodles are a perfect example of not what to eat โ€“ heavily processed, nutritionally void, packagedโ€ฆI canโ€™t even call it โ€˜foodโ€™. ย As I wrote last week, every time you feed your kids, itโ€™s an opportunity to nourish them and improve their health and wellbeing!

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

Dangers of kids eating packet 2-minute noodles

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

Health benefits of these homemade instant noodles

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

Ingredients

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

How to make healthy 2 minute noodles

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

Serving suggestions and how to store

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

Vary these healthy instant noodles to suit your dietary needs

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

Time saving tip

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

Anyhow, now for my polar opposite version ofย instantย noodles. Iโ€™ve shared the basic recipe, but as a well likedย food, itโ€™s a great opportunity to increaseย itโ€™s nutritional value by adding a few nutrient and flavour โ€˜boostersโ€™ (for which Iโ€™ve also made suggestions).

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

Healthy Instant noodles - These Healthy Instant Noodles are so easy to make and a whole lot more nourishing than anything out of a packet. Add your favourite flavours.
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5 from 7 votes

Healthy Instant Noodles

These Healthy Instant Noodles are a quick, nourishing alternative to traditional instant noodles, which are often loaded with unhealthy additives that arenโ€™t ideal for growing kids. This homemade version uses nutrient-rich broth and quality noodles to ensure your family gets a wholesome, balanced meal that supports their health.
Prep Time5 minutes
Cook Time5 minutes
Total Time10 minutes
Course: Soup, Snack
Servings: 1

Ingredients

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

Instructions

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

Notes

Boost withโ€ฆ

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

Vegetarian and vegan

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

In the Thermos

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

ย 

Enjoy โ€“ what do you suggest to โ€˜boostโ€™ the nourishmentย in this snack?

Fish Tacos

| Fish & Seafood

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

Health benefits

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

Ingredients

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

How to make this simple fish tacos recipe

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

Serving suggestions and how to store

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

Vary these fish tacos to suit your dietary needs

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

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

These Fish Tacos are an easy to make, healthy and delicious meal that the whole family will love. They are gluten and grain free.
Print Recipe
5 from 1 vote

Fish Tacos

Quick, easy and kid approved Fish Tacos thanks to Naturopath Jessica Donovan. Try this tasty combo of spiced fish with a delicious salsa and yoghurt sauce.
Prep Time10 minutes
Cook Time10 minutes
Total Time20 minutes
Course: Main Course
Servings: 4
Author: Georgia Harding

Ingredients

Fish

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

Salsa

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

Yoghurt

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

Instructions

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

Notes

Vegetarianย 

Replace the fish with diced firm organic tofu.ย 

Jessica Donovan

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

Fruit Crumble Muesli Bar

| Healthy Lunchbox, After School Snacks, Baked Sweets

This Fruit Crumble Muesli Bar is the perfect balance of wholesome ingredients and natural sweetness, making it a go-to snack for busy days or a treat in the kids’ lunchboxes. Itโ€™s a versatile recipe thatโ€™s easy to adapt with your favorite seasonal fruits, and the base doubles as both a crunchy foundation and a crumbly topping. Plus, itโ€™s super easy to make and packed with nutrients from oats, seeds, and fruit.

I love to make this slice if I need to use up over ripe fruit. Iโ€™m not a fan of using dried fruit (like dates/sultanas etc) in baking as I find it gives me a big sugar rush (followed by brain fog and energy slump) and Iโ€™ve also noticed my kids desire for sugar increases if they eat dried fruit. So I prefer to use fresh fruit in my baking and this Fruit Crumble Muesli Bar is one of my families favourite whole food treats.

Health benefits

Packed with oats, mixed seeds, and seasonal fruit, these muesli bars provide a great source of fibre, healthy fats, and vitamins. Oats in herbal medicine are known for supporting nervous system health while seeds like sunflower and pepitas are rich in essential fatty acids and minerals. The fruit filling offers a natural sweetness, full of antioxidants and fibre, making this a healthy, nut-free snack.

Ingredients

This recipe includes simple, wholesome ingredients like rolled oats, mixed seeds, coconut, and your favourite seasonal fruit. You can easily adapt it with gluten-free or dairy-free substitutions, depending on your dietary needs.

How to make Fruit Crumble Muesli Bar

Start by prepping the crumble mixture and pressing two-thirds of it into the base of your lined baking tin. While it bakes for 10 minutes, soften your fruit filling on the stove. Then, layer the fruit over the baked base, top with the remaining crumble, and bake until golden brown. Let it cool before slicing for the perfect, non-crumbly bars.

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

Serving suggestions and how to store

These bars are perfect for an on-the-go snack or as a dessert. Store them in an airtight container in the fridge, or freeze them to pack in lunchboxes straight from the freezer. You can also serve them warmed up with a little cream for an indulgent treat.

Vary fruit crumble muesli bar to suit your needs

For a gluten-free version, swap the spelt flour for gluten-free flour and use quinoa flakes instead of oats. If you’re dairy-free or vegan, coconut oil makes an excellent substitute for butter, and maple syrup or rice malt syrup works as a sweetener. You can even switch out the seeds for chopped nuts if you want a nutty twist! Take a look at the variations (below the main recipe) for suggestions to alter the recipe to suit many specific dietary requirements.

My favourite fruits in the fruit crumble muesli bar

I tend to choose fruits that have seen better days to make this recipe – like over ripe plums, pears, strawberries, raspberries or blueberries. Or floury apples often end up in this bar (I love them combined with rhubarb or berries to make berry crumble bars).

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

This delicious Fruit Crumble Muesli Bar is great for school lunches & can be frozen for a hassle free snack. Nut, gluten, dairy-free options.
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4.95 from 50 votes

Fruit Crumble Muesli Bar

Nut and dried fruit-free, this Fruit Crumble Muesli Bar is a delicious, nourishing edition to any lunchbox. It freezes well also, so it's great to batch-bake.
Prep Time15 minutes
Cook Time30 minutes
Total Time40 minutes
Course: Dessert, Snack
Servings: 12

Ingredients

Base / crumble

  • 125 g butter or coconut oil -cubed
  • 170 g rice malt syrup, honey or maple syrup (ยฝ cup)
  • ยฝ tsp bicarbonate of soda
  • 120 g mixed seeds (1 cup approx.) I used sunflower seeds and pepitas
  • 120 g wholemealย speltย flour (1 cup)
  • 200 g rolled oats (2 cups) or quinoa flakes (or a mixture)
  • 50 g desiccated coconut (ยฝ cup)
  • 1 tsp ground cinnamon

Filling

  • 1 cup/s your choice of seasonal fruit (fresh plum, apricot, nectarine, peach, berries, apple, pear, cherries) -finely diced or sliced
  • 2 tbsp rice malt syrup, honey or maple syrup (optional)
  • 1 tbsp butter
  • 1 tbsp chia seeds

Instructions

  • Pre-heat the oven to 180โ„ƒ / 350โ„‰ (fan-forced).
  • In a small pot melt the butter and sweetener, mixing to combine. Add the bicarb and stir well.
  • I pulse the seeds in a food processor to break them up and make a finer slice (but you donโ€™t have to).ย Mix the seeds, flour, oats (or quinoa), coconut and cinnamon in a bowl.
  • Add the butter/ sweetener mix and stirย to combine.
  • Line a small tin (27cm x 18cm) with baking paper. Press โ…” of the mixture into the base of the tin and press down firmly with wet hands and bake for 10 minutes. The remaining โ…“ will formย the crumble top (so set aside until after the fruit is ready).
  • Whilst this is baking, put all the filling ingredients into the small pot (that you used in the first stage, no need to wash). Iโ€™ve used cherries and plums in this photograph as they are in season right now
  • Simmer until the fruit starts to soften, stirring occasionally.
  • Once the base is cooked, top with the fruit mixture and with wet hands, place with the rest of the crumble over the fruit.
  • Bake for approximately 20 minutes or until just golden brown.
  • Allow to cool in the pan, refrigerate until firm and then cut into slices (cooling it allows for it to be sliced without crumbling).

Thermomix Method

  • Melt the butter and sweetener 1 minute, temp 90, speed 3ย or until melted and combined.ย Add the bicarb and mix 5 seconds speed 3. Set aside.
  • Pulse the seeds, turbo button 3-4 times (check through the lid after each pulse to chop as required). Add the rest of the crumble ingredients and the butter/sweetener and mix 15 seconds, speed 3. You may need to scrape the sides to fully combine.
  • The fillingย can also be cooked in the TMX, all of the ingredients into the bowl, temp 90, 100, reverse speed 1. The time depends upon the fruit (softer fruit needs less time), approx 3-5 minutes.
  • Assemble as above.

Store

  • Airtight in the fridge or freezer. You can pack in school lunch boxes from frozen. I also love this heated up with fresh cream โ€“ very indulgent!!

Slice gone 'green' (or flecked green)

  • You may have noticed that your seed containing cakes, slices 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 โ€˜shrek-lookโ€™ 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.

Notes

Gluten and grain-free

Substitute the spelt for gluten free flour and the oats with quinoa flakes (rolled quinoa).

Dairy-freeย 

Substitute the butter with coconut oil.

Vegan

Choose rice malt or maple syrup as your sweetener. Substitute the butter with coconut oil.

Nutty

The seeds can be substituted with any nuts. I love this with chopped almonds and pecans or walnuts.

Fructose friendly

Choose rice malt syrup for your sweetener and low fructose fruits for the filling (raspberries, rhubarb is my fave).

Coconut-free

Replace the coconut with ยผ cup of ground seeds or nut meal (if nut free isn't important).ย 

After more healthy lunchbox inspiration?

My best selling ebook The Well Nourished Lunchboxย 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).
ย 

I think this is one of my favourite snacks - would love to hear how you and your kids like it? Comment and rate this recipe below.ย 

Lime Coconut Popsicles

| Ice-blocks

The summer swelter is in full swing here in Australia. With many days this week too hot to even contemplate turning the oven on, Iโ€™ve been experimenting with icy treats so I thought Iโ€™d share my favourite so far โ€“ย  Lime Coconut Popsicles.

These Lime Coconut Popsicles are a refreshing and creamy treat perfect for warm days! With a blend of coconut milk, lime, and avocado, they deliver a tropical flavour with a delightful hint of tartness. And you don’t need an ice cream maker to make them.

Iโ€™ve frozen half of this batch into little cups for the kids to take to school when they are back. I pack them from frozen and by morning tea time they are soft ice cups that they just love (they eat them with a small spoon).

Health benefits

Limes are high in vitamin C for immune support, while avocado provides healthy fats, creating a satisfying creaminess. Coconut milk adds a dose of fibre and the coconut water essential electrolytes, making these popsicles as nourishing as they are refreshing.

Ingredients

Combine canned full-fat coconut milk, fresh lime juice and lime zest, rice malt syrup or honey, coconut water, and avocado. Toasted shredded coconut adds extra texture at the base of each popsicle.

How to make coconut lime ice cream

In a blender, blend the coconut milk, lime juice, sweetener, coconut water, and avocado until smooth. Adjust sweetness if needed. Sprinkle toasted coconut at the bottom of popsicle moulds, pour in the blended mixture, insert sticks, and freeze until solid.

Serving suggestions and how to store

Enjoy these popsicles straight from the freezer. Store any extras in the freezer for up to a month in an airtight container for easy access to a refreshing snack.

Vary these lime coconut popsicles to suit your needs

These popsicles are dairy-free, gluten-free, egg-free and nut-free. For a fructose-friendly option, use rice malt syrup or stevia. For a coconut-free version, replace coconut milk with a nut or cow’s milk. To keep it vegan, opt for rice malt syrup or maple syrup as your sweetener.

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

If you are after more lunchbox inspiration, my โ€˜Well Nourished Lunchboxโ€™ ebook has a 150 pages of inspiration and information. Find out more or shopย HERE.

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

Lime coconut ice blocks - These Lime Coconut Popsicles are a creamy-tangy treat that the whole family will love. Easy to make, nourishing and really delicious. Dairy & gluten-free.
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Lime Coconut Popsicles

Slightly sweet. slightly sour - these Lime Coconut Popsicles are a refreshing, yet nourishing treat for a hot day.
Prep Time5 minutes
Total Time1 hour
Course: Dessert, Snack
Servings: 6 popsicles

Ingredients

  • 270 ml canned coconut milk (I used the Ayam brand)
  • 4 lime/s (ยฝ cup or 120ml) plus zest one lime
  • 60 ml rice malt syrup, honey or maple syrup (ยผ cup)
  • 60 ml coconut water (ยผ cup) or plain water
  • 1 avocado/s -peeled and stone removed
  • 25 g shredded coconut -toasted

Instructions

  • In a powerful blender or food processor, blend all of the ingredients (except the shredded coconut) together until smooth and creamy. TMX 30 sec, speed 9.
  • Taste and adjust the sweetest to suit your taste (I like a lot of tang, but you can add more sweetener if you find them too tart).
  • Sprinkle a little toasted coconut into the base of your popsicleย moulds, followed by theย blended mixture. Add a popsicle stick and freeze until solid.
  • Remove from the moulds to enjoy.

Notes

Fructose friendly

Choose rice malt syrup as your sweetener or sweeten with stevia.

Coconut-free

Replace the coconut milk with full-fat cow or nut milk.

Vegan

Choose rice malt or maple syrup as your sweetener.
ย 
ย 

Love to hear how you like these zesty ice blocks. Post a comment below.ย 

Healthy Choc-Hazelnut Truffles

| After School Snacks, Holidays & Entertaining, No-bake Sweets

These Healthy Choc-Hazelnut Truffles are a delicious, no-bake treat thatโ€™s perfect for satisfying chocolate cravings. Made with wholesome ingredients like hazelnut meal, coconut, and cacao powder, theyโ€™re easy to prepare and ideal for a quick dessert or snack.

I’m always looking for shortcuts in the kitchen so many of my ‘bliss ball’ types of recipes often become slices (and my cup cakes often become big cakes)! I don’t do fiddly so well but at Christmas time, I am happy to put in just a little extra effort. So whilst with this recipe you definitely can use store bought hazelnut meal, I personally love to roast raw hazelnuts then grind them myself – it just lends an incredible flavour to this treat.

Health benefits

Hazelnuts offer a good source of protein and healthy fats, while cacao powder provides antioxidants for a healthy boost. Coconut oil adds a creamy texture and medium-chain fatty acids, making these truffles a satisfying, nutrient-rich indulgence.

Ingredients

To make these vegan chocolate hazelnut truffles, combine hazelnut meal, rice malt syrup or honey, shredded coconut, melted coconut oil, cacao powder, and vanilla extract. For the coating, use additional cacao powder and desiccated coconut.

How to make these healthy choc-hazelnut truffles

These chocolate truffels have the shortest prep time. In a food processor, blend the hazelnut meal, sweetener, coconut, coconut oil, cacao powder, and vanilla until the mixture comes together. Roll into small balls, then using two forks, coat each truffle in a mixture of cacao powder and desiccated coconut. Place them on a lined baking sheet in the freezer to set.

Serving suggestions and how to store

Serve these chocolate hazelnut truffles directly from the fridge or freezer for a firm, chilled treat. Store in an airtight container in the freezer to keep them fresh.

Vary these healthy choc-hazelnut truffles to suit your needs

These are already a grain-free, gluten-free, egg-free, dairy-free truffle. For a nut-free option, replace hazelnuts with ground sunflower seeds. If coconut isnโ€™t suitable, use extra ground nuts instead. For a fructose-friendly or vegan version, choose rice malt syrup or maple syrup as the sweetener.

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

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

Chocolate hazelnut truffle - These easy to make but deliciously decadent Healthy Choc-Hazelnut Truffles are a wonderful Christmas sweet treat because they can be made ahead and frozen.
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4.56 from 9 votes

Choc-Hazelnut Truffles

A decadent, easy to make treat - these Choc-Hazelnut Truffles are sure to become a firm favourite. Gluten, grain and dairy-free.ย 
Prep Time15 minutes
Total Time15 minutes
Course: Dessert, Snack
Servings: 30 truffles (approx.)

Ingredients

  • 200 g hazelnut meal (2 cups) hazelnuts roasted or dehydrated, skins rubbed off and then ground to a meal, taking care not to over grind it so it becomes oily or nut butter!
  • 80 g rice malt syrup, honey or maple syrup (ยผ cup)
  • 100 g shredded coconut (1ยฝ cup)
  • 100 g coconut oil (ยฝ cup) melted
  • 20 g cacao powder -unsweetened Dutch process or raw
  • 1 tbsp vanilla -powder, extract or essence
  • 15 g cacao powder -to coatย them (1 tbsp)
  • 3 tbsp desiccated coconut -to coat them

Instructions

  • In a food processor combine on low speed the hazelnutย meal, sweetener, coconut, coconut oil, cocoa and vanilla until just combined. If using a Thermomix 5 seconds. You can also mix by hand, just make sure the coconut oil is in its liquid form.
  • You are aiming for a mixture that rolls into small balls easily, so if it's too dry add a little more coconut oil or sweetener, if too wet, add more hazelnut meal.
  • Mix the extra cacao and coconut together in a small bowl and using two forks, roll each of the balls to coat.
  • Place on a tray (lined with parchment paper) and pop in the freezer to set.
  • They can be made weeks ahead in preparation for Christmas Day.

Tip

  • These must be kept chilled or they will melt on a warm day.ย  I often double this recipe to make a bigger batch (trust me, youโ€™ll be wanting more)!

Store

  • Store airtight in the freezer until ready to serve.

Notes

Fructose friendly

Choose rice malt syrup as your sweetener.

Nut-free

Replace the hazelnuts with toasted sunflower seeds, ground.

Coconut-free

Replace the coconut with more ground nuts.ย 

Vegan

Choose rice malt or maple syrup as your sweetener.
ย 

I LOVE these โ€“ how about you?ย ย For 10 Healthy Chocolate recipes, get your free ebook here!

Orange Fennel Mint Salad

| Vegetarian, Salads

This Orange Fennel Mint Salad is a delicious dish perfect for any season. The crisp fennel, sweet orange, and fresh mint come together with a creamy yoghurt-based dressing for a light, nutritious side salad.

Christmas day for us is a day of grazing. My whole family are food lovers, so as much as there is excitement around presents, there is also a lot of anticipation for the feast ahead. Christmas lunch generally starts around mid-day with some simply prepared seafood – fresh prawns, oysters, and half shell scallops (this is my favourite way to eat them, recipe here). The main fare happens mid arvo with traditional meats but most of my time and effort in the kitchen goes into preparing beautiful sides, salads and sauces.

This fresh, flavour packed salad is a delicious accompaniment toย Christmas meats. The fennel and mint as well as adding amazing flavour, are both brilliant digestive herbs so very helpful as part of a feast!!

Health benefits

Fennel is rich in fibre and vitamin C, promoting gut health and immune support, while the fresh mint aids digestion. The yoghurt in the dressing adds a creamy texture and calcium content, with an option for coconut yogurt to keep it dairy-free.

Ingredients

For the salad: thinly sliced red onion, large fennel bulb, fresh mint leaves, and a large orange with a sharp knife. The vinaigrette requires full-fat natural yogurt (or coconut yogurt), orange juice, olive oil, red wine vinegar, sea salt, and a pinch of paprika. Baby spinach can be added as an optional leafy green.

How to make Orange Fennel Mint Salad

Whisk all dressing ingredients until smooth. Toss the sliced onion and fennel with half the dressing and let rest for 30 minutes. Arrange orange slices and mint leaves on top of the fennel mixture, drizzle with remaining dressing, and serve immediately.

Serving suggestions and how to store

This orange salad is best served fresh, but you can prepare the fennel and onion mixture ahead of time. Store leftovers in an airtight container in the fridge for up to a day.

Vary this Orange Fennel Mint Salad to suit your needs

For a dairy-free or vegan version, use coconut yoghurt or cashew nut cream in the dressing. Replace red onion with thinly sliced radish if preferred.

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

For lots more sides and salad inspo, take a look at my hugely popular ebook หœWell Nourished Sides and Saladsโ€™– where vegetables become the hero of the dish!ย Itโ€™s great value at just $9.95, click HERE to take a look.

Orange fennel and mint - This Orange, Fennel and Mint Salad is a fresh, delicious accompaniment to rich meats or a heavy meal. Mint and fennel are fabulous digestive herbs.
Print Recipe
4.75 from 4 votes

Orange, Fennel and Mint Salad

Simple, clean flavours that compliment many meals and meats, this Orange, Fennel and Mint Salad is easy to make and super delicious.
Prep Time15 minutes
Total Time15 minutes
Course: Salad
Servings: 4

Ingredients

  • 1 red onion/s (small) halved & thinly sliced
  • 2 bulb/s fennel -halved & thinly sliced
  • ยฝ bunch/s fresh mint leaves - leaves picked from stems
  • 1 orange/s -peeled, halved & thinly sliced

Dressing

  • 1 tbsp natural, Greek or coconut yoghurt
  • 2 tbsp orange juice
  • 1 tbsp extra virgin olive oil -extra virgin
  • 1 tbsp red wine vinegar
  • Pinch sea salt
  • ยผ tsp sweet paprika

Optional:

  • 100 g baby spinach (approx. or any leafy green)

Instructions

  • Make your dressing by combining all of the ingredients together in a bowl and whisking to combine.
  • Place the onion and fennel in a bowl and toss through half of the dressing. Allow to rest for 30 minutes (or more).
  • Prepare your orange and mint leaves, arrange on top of the fennel and onion, drizzle with the remaining dressing and serve immediately.

TIP-

  • You can bulk this salad out with shredded lettuce or baby spinach to make a bigger salad.
  • If oranges are out of season, replace with nectarines or peaches. Pomegranate pearls are also beautiful in this salad.

Notes

Onion-free

Replace the onion with four radishes, sliced thinly.

Dairy-free and vegan

Replace the natural yoghurt with coconut yoghurt (or cashew nut cream).
ย 

I'd love to hear how you enjoy this salad. Post a comment and rate this recipe below.ย 

Matcha Yoghurt Panna Cotta with Raspberry Ice

| No-bake Sweets, Desserts

This Matcha Yoghurt Panna Cotta with Raspberry Ice is a beautiful dessert that combines the creamy richness of panna cotta with a hint of earthy matcha and the bright, tangy flavour of raspberry ice. It not only tastes fabulous, but will also help to protect and support your body through the festive season. You have a choice of making it with dairy or dairy-free. Perfect for a light yet indulgent treat.

Health benefits

Either way it is a delicious, nourishing, gluten-free dessert because not only is it a fabulous source of antioxidants (via the Matcha and berries), but it also supports your digestion too (via the organic gelatin and probiotics in the yoghurt). The raspberries are also rich in vitamin C. Itโ€™s a light, refined-sugar-free treat that can be made dairy-free or vegan. Food as medicine!

Ingredients

For the raspberry ice, youโ€™ll need raspberries, water, rice malt syrup (or maple syrup), and lime juice. The matcha green tea panna cotta base includes coconut milk (or cream), vanilla extract, sweetener, matcha (green tea powder), gelatin, and natural yogurt (or Greek yogurt).

How to make this matcha yoghurt panna cotta

This gluten-free, low-sugar matcha panna cotta has a really short prep time. For the raspberry ice, blend raspberries, water, sweetener, and lime juice, then freeze until solid. For the panna cotta, warm coconut milk or cream in a small saucepan with vanilla, sweetener, and matcha, then whisk in gelatin. Blend with yoghurt until smooth, then pour into ramekins and chill for 4 hours. When ready to serve, scrape the raspberry ice and top each panna cotta.

Serving suggestions and how to store

Serve garnished with fresh mint leaves and a sprinkle of matcha powder. Store leftovers in an airtight container in the fridge for up to 3 days.

Vary this matcha yoghurt panna cotta to suit your needs

For a dairy-free matcha panna cotta, use coconut milk and coconut yogurt (such a great dairy-free dessert). If you prefer a coconut-free dessert, use regular cream and yoghurt.

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 goalsย  (dairy-free and fructose friendly).

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

Matcha panna cotta
Print Recipe
5 from 1 vote

Matcha Yoghurt Panna Cotta with Raspberry Ice

A beautiful, delicious and nourishing dessert - this Matcha Yoghurt Panna Cotta with Raspberry Ice is really easy to make and surprisingly good for you.
Prep Time15 minutes
Cook Time10 minutes
Chill4 hours
Total Time4 hours 25 minutes
Course: Dessert
Cuisine: Asian
Servings: 2 people

Ingredients

Raspberry Ice

  • 125 g raspberries (1 cup) fresh or frozen (defrosted)
  • 80 g water (โ…“ cup)
  • 2 tbsp rice malt syrup or maple syrup
  • 1 tbsp lime juice

Matcha Yoghurt Panna Cotta

  • 270 ml canned coconut milk -or regular pouring cream
  • 1 tsp vanilla -powder, extract or essence
  • 2 tbsp rice malt syrup or maple syrup
  • 2 tsp matcha (I use Matcha Tea Haus everyday blend)
  • 2 tsp grass-fed or organic gelatin
  • 250 g natural, Greek or coconut yoghurt (1 cup) or coconut yoghurt

Instructions

Raspberry Ice

  • In a powerful food processor or blender, blend all of the ingredients together to a puree. If using a Thermomix 10 seconds, speed 7.
  • Line a small tray with baking paper and pour the puree (through a sieve, optional) into the lined tin. Freeze until solid (you can make this ahead).

Matcha Yoghurt Panna Cotta

  • Place the coconut milk or cream into a medium sized pot over a low heat.
  • Add the vanilla, sweetener and matcha and stir well until the mixture just starts to warm (it needs to be only luke warm, so don't overheat). If using a Thermomix 1 minute, temp 70, speed 2.
  • Sprinkle over the gelatin, let it sit for a minute and then whiskย in. If using a Thermomix 30 seconds, speed 3.
  • Add this mixture andย the yoghurt into a blender and mix at a medium speed to ensure it is super smooth. If using a Thermomix 30 seconds, speed 5-6.
  • Taste the mixture to ensure it is sweet enough. I personally love this unsweetened, but if you feel you need more sweetness, add more rice malt or maple syrup and blend to combine.
  • Divide the mixture between 2 ramekins. Pop in the fridge for about 4 hours (or more) to set.
  • To invert your pannacotta from the mould, sit in a bowl of hot water for 3 seconds, run a knife just around the rim of the mould and carefully invert onto a serving plate. You could also set itย in a glass (and don't invert).
  • Scrape the raspberry ice with a fork and place on top of the panna cotta.
  • Garnishย with mint leaves and a sprinkle of matcha powder and serve immediately.
  • Enjoy!

Store

  • Airtight in the fridge.

Notes

Dairy-free

Choose the coconut milk and coconut yoghurt.ย 

Coconut-free

Choose the cream and regular yoghurt.
Please note, this is a sponsored post. Know that I will only ever share products or services on this website that I believe will add value or benefit the health of the Wellย Nourishedย community.ย 
ย 

I'd love to hear how you enjoy this delicious Panna Cotta? Post a comment below.ย 

Lamb Shoulder with Mint Chutney

| Make-ahead Meals, Red Meat, Slow Cooked

This is the last of the series of recipes I have developed for JamieOliver.com and his series of ’10 recipes to save your life’. Slow cooked Lamb Shoulder with a mint chutney is probably one of my most cooked meals when entertaining a crowd as it can be prepared ahead and requires littleย time of me in the kitchen once the guests arrive (I hate missing out). This makes it a timely recipe ahead of the festive season and one I know you are just going to love.

The chutney is optional but highly recommended. We make it spicy, but you can always leave out the chilli if spice isn’t your thing. It does seem to loose some of it’s spiciness when combined with the lamb (my kids handle a two chilli chutney fyi).

Health benefits

Lamb is a great source of protein, zinc, and vitamin B12, which supports energy levels and immunity. Unlike store-bought marinades, this homemade version uses fresh herbs and minimal salt, making it a healthier choice. The fresh mint sauce not only adds a burst of flavour but also aids digestion, making this meal as nutritious as it is delicious.

Ingredients

For this recipe, youโ€™ll need a bone-in lamb shoulder, which gives the best flavour and texture. Fresh rosemary, garlic cloves, and lemon infuse the lamb with rich, savoury notes, while the mint chutney adds brightness. The ingredients are simple but deliver big on taste.

How to make this slow-roasted lamb shoulder

To make this dish, youโ€™ll slow-cook the lamb shoulder over lemon halves, which act like a natural rack and infuse the meat with subtle citrus notes. After cooking the lamb for 4 hours, blend up the mint chutney in a food processor. Once the lamb is tender, remove the foil, grill the top for a crispy finish, and serve with the chutney.

Serving suggestions and how to store

Serve this lamb shoulder with a simple side salad or steamed veggies dressed with olive oil, lemon juice, and seasoning. Store any leftover meat in an airtight container in the fridge, and reheat it in the oven, covered, for 15 minutes at 150โ„ƒ. This lamb is perfect for making ahead for a stress-free gathering.

Vary this to suit your dietary needs

For a garlic-free version, replace garlic with cumin powder and a pinch of chilli flakes in the baste. You can also swap the garlic inserted into the lamb with anchovy fillets, and omit the garlic in the mint chutney.

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

For moreeasy to make, delicious meal recipes, click HERE.

Lamb shoulder with mint chutney - My Lamb Shoulder with Mint Chutney is so quick easy to make & is a great dish to entertain with. The lamb melts in your mouth & the mint chutney is divine.
Print Recipe
4.92 from 12 votes

Lamb shoulder with Mint Chutney

This lamb shoulder with mint chutney is a tender, fall-apart roast thatโ€™s easy to prepare and perfect for feeding a crowd. The slow-cooked lamb is infused with garlic and rosemary, while the fresh mint chutney adds a zesty kick. Itโ€™s a hearty, delicious meal that pairs beautifully with simple salads or roasted veggies.
Prep Time15 minutes
Cook Time4 hours
Total Time4 hours 15 minutes
Course: Main Course
Servings: 4

Ingredients

  • 1 lamb shoulder (1.5-2kg approx.) bone in (if it has the shank attached, have your butcher cut the tendon at the base so it doesn't pop up when it is cooking and pierce the foil)
  • 1 lemon/s -halved and bases trimmedย so they can sit flat, flesh side up
  • 6ย  clove/s garlic -peeled and halved (or quartered if large)
  • 160 ml water (โ…” cup)

Baste

  • 2 tbsp fresh rosemary leaves - chopped finely
  • 1 clove/s garlic - peeled and crushed
  • 1 tbsp extra virgin olive oil - extra virgin
  • 1 tsp sea salt - or to taste
  • ground black pepper - to taste

Mint Chutney

  • 1 bunch/s fresh mint leaves - large (1 cup firm packed), leaves picked off the stems
  • 1 clove/s garlic - crushed
  • 1 red chilli/s - whole
  • ยฝ tsp sea salt - or to taste
  • 1 lemon/s - juice
  • 1 tsp red wine vinegar

Instructions

  • Preheat theย oven to 250โ„ƒ/480โ„‰ (fan-forced).
  • Prepare the basteย by mixing all of the ingredients together in a small bowl.
  • Place the lemon halves in a large roasting tray, flesh side up. ย Sit the lamb on top of the lemons (so the lemon acts like a rack).
  • Pierce the flesh of the lamb with a pairing knife 12-14 times. Push the slivers of garlic into the holes.
  • Rub the lamb with the marinade and add the water to the bottom of the tray.
  • Now cover with foil making sure the edges are sealed well. I use at least 3 pieces of foil and tuck it under the tray so it is firmly sealed. The lamb needs to steam to make it fall apart when it's done. Any gaps in the foil it can dry out so take your time and seal it carefully.
  • Put it in the oven and immediately turn it down to 150โ„ƒ/ 290โ„‰. Cook for 4 hours.
  • Whilst that's cooking make the chutney by combining the mint, garlic, chilli and salt in a food processor and processing to a paste. Mix in the lemon juice and vinegar and store in the an airtight container in the fridge until the lamb is ready to serve.
  • When the lamb is ready, remove the foil and put it under the grill for 5-10 minutes or until the top is crispy.
  • Rest the lamb for a few minutesย before serving with the mint chutney and tongs to pull apart the meat.

Make-ahead

  • If you want to make this ahead, cook it for the full 4 hours, but don't remove the foil until you are ready to serve.
  • Reheat it in a 150โ„ƒ oven (still covered) for 15 minutes, then remove the foil and put it under the grill for 5-10 minutes or until the top is crispy.

Store

  • Any leftover meat in an airtight container in the fridge.

Notes

Serve

I love this with a big fresh salad or steamed veggies simply dressed with lemon juice, olive oil, salt and pepper. My ebook 'Well Nourished - Sides and Salads' has plenty of fabulous accompaniments to this delicious meal - it's a bargain at $9.95. Check it out HERE.

Garlic-free

Replace the garlic in the baste with 1 tsp of cumin powder and a good pinch of chilli flakes. Replace the garlic (that's inserted into the meat) with pieces of anchovy fillets. Omit the garlic in the mint chutney.
ย 

I'd love to hear how you like this, one of my families all time favourite meals. Post a comment below or rate this recipe.

Indian Spiced Mince and Peas

| Budget Friendly, 30 Minute Meals, Make-ahead Meals, Red Meat, Freezable Meals, Vegetarian

I love Indian cuisine, especially this Indian Spiced Mince and Peas recipe โ€“ Iโ€™d go so far to say it is my favourite kind of food. So I was especially thrilled to see a curry on Jamie Oliverโ€™s list of โ€™10 recipes to save your lifeโ€™. In case you hadnโ€™t heard, as part of Jamie Oliverโ€™s Food Revolution, I was one of 10 people selected world-wide to put my spin on 10 of Jamieโ€™s favourite staple recipes.

Iโ€™ve shared quite a few of my favourite Indian style curries already here on the website (Quick and Easy Dhal, Simple Vegetable Curry and my very popular Chicken and Almond curry) so I thought for this part of the challenge Iโ€™d share this really quick, budget friendly family favourite โ€“ my Indian Spiced Mince and Peas.

This Indian Spiced Mince and Peas dish is a quick, delicious meal that combines aromatic spices with juicy tomatoes, tender beef mince and sweet peas. Itโ€™s perfect for busy weeknights and can easily be served with rice, quinoa, or a low-carb alternative like cauliflower rice.

Health benefits

Beef mince provides a great source of high-quality protein and essential vitamins like B12, which is crucial for energy production and brain function. The spices (turmeric powder, ginger, coriander powder, garam masala) in this dish add anti-inflammatory benefits, while the coriander (cilantro) and peas boost its fibre and vitamin content.

Ingredients

This recipe calls for simple ingredients like beef mince (ground beef), garlic cloves, fresh ginger, onions, tomatoes, and fresh or frozen peas. A variety of spices such as cumin powder, garam masala, and coriander powder add rich, Indian-inspired flavours to the dish. The recipe also provides flexibility with add-ins like vegetables or different grains.

How to make Indian Spiced Mince and Peas

Start by sautรฉing onions in your choice of fat, then add garlic, ginger, and spices to bloom the flavours. Stir in the beef mince and tomatoes, cooking until the mince is browned. Add peas in the final minute to keep them fresh and vibrant, then garnish with fresh coriander before serving.

Serving suggestions and how to store

Serve with rice, quinoa, or cauliflower rice. It’s also delicious paired with a fresh leafy salad or steamed vegetables, and a dollop of natural yoghurt. A side of nann bread never goes astray too. Store leftovers in an airtight container in the fridge for up to 3 days, or freeze for longer storage.

Vary Indian Spiced Mince and Peas to suit your dietary needs

To make it vegetarian, replace the beef mince with canned brown lentils. For an onion and garlic-free version, use extra ginger to enhance the flavour. You can also add more vegetables to boost the nutritional value.

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

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4.92 from 12 votes

Indian Spiced Mince with Peas

Dinner won't get any more budget friendly, easier or tastier then my Indian Spiced Mince with Peas. This is one meal sure to go on regular rotation. Gluten, grain and dairy-free.  
Prep Time5 minutes
Cook Time10 minutes
Total Time15 minutes
Course: Main Course
Cuisine: Indian
Servings: 4

Ingredients

  • 30 g butter, ghee or coconut oil (2 tbsp)
  • 1 onion/s (large) chopped
  • 2 clove/s garlic - chopped
  • 1 tbsp ginger root - peeled and finely grated
  • 2 tsp ground coriander
  • ยฝ tsp ground turmeric
  • 1 tsp ground cumin
  • 1 tsp garam masala
  • 1 tsp sweet paprika
  • 1 tsp sea salt - or to taste
  • chilli flakes - to taste (optional)
  • 500 g beef mince
  • 4-5 roma tomatoe/s - roughly chopped
  • 150 g peas (1 cup) fresh or frozen
  • ยผ bunch/s fresh coriander leaves - to serve

Serve

  • Rice, quinoa or cauliflower rice (to serve)

Instructions

  • In a large frypan or wok, heat the butter, ghee or coconut oil and sautรฉ the onion over a medium heat for a few minutes to soften.
  • Add the garlic, ginger and spices and fry, stirring well for about a minute.
  • Now add the mince and tomatoes and stir-fryย until the mince is cooked.
  • Add the peas and cook for a minute or two. Stir through the coriander and serve immediately.
  • Taste and adjust the seasoning if necessary.

Tip

  • Other vegetables can be added to the mix when stir frying. Cut them small so they cook quickly with the mince.

Serve

  • With rice or cauliflower rice (pictured here).
  • I alsoย serve with a leafy salad or steamed vegetables.
  • It's lovely with a dollop of natural yoghurt too.

Make-ahead

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

Store

  • Leftovers are great for school lunches (in the thermos) or even wrapped in a fresh spring roll.
  • Store in an airtight container in the fridge.
  • Can also be frozen.

Notes

Different or more vegetables

Go ahead - it's a great base to add to.ย 

Onion and Garlic-free

Replace the onions and garlic with and extra 2cm's of ginger.

Vegetarian

Replace the mince with two cans of brown lentils (drained and rinsed). Serve with rice or quinoa to ensure you have a complete protein.
ย 

I'd love for you to share how you like this delicious, super simple recipe. Post a comment below or rate this recipe.

Creamy Mexican Chicken

| Make-ahead Meals, Chicken, Freezable Meals

This Creamy Mexican Chicken recipe combines tender chicken with rich flavours from chipotle, tomatoes, and almonds. The dish is finished with a zesty guacamole and fresh coriander, making it perfect for a hearty family meal thatโ€™s loaded with flavour and nourishment whilst being easy to prepare.

I love to cook โ€“ itโ€™s almost a kind of creative release when I step into the kitchen. I rarely plan too far beyond a core ingredient (generally protein) and never really know whatโ€™s going to happen until I check out what veggies and flavour boosters are in the fridge.

This is basically how I bring recipes together to share with you. I put together a combination of flavours in a first run and if I think it is up to a โ€˜Well Nourishedโ€™ standard, I scribble it on a piece of paper and come back to it another day for a formal trial run (and hope I can find that piece of paper โ€“ I really need a better system).

My aim with every recipe is obviously to make it as delicious and nourishing as possible (and also simple to make). In my household, it doesnโ€™t matter how โ€˜healthyโ€™ a meal is, if it doesnโ€™t taste good, then no ones happy (kids because they donโ€™t like it, hubby and I because they are complaining, foodโ€™s going to waste and we donโ€™t want it for the lunch the next day because we arenโ€™t really enjoying it also)!!

But I digress โ€“ back to this recipe for Creamy Mexican Chicken which simply ticks all the boxes. Delicious, nutritious, tasty as anything and SO quick and easy to make. There are no complaints when this is on the menu!

Health benefits

This gluten-free dish offers protein from chicken and black beans, which also add fibre for a filling and balanced meal. Almonds provide healthy fats and vitamin E, while chipotle adds a smoky spice rich in antioxidants. With the avocado in guacamole, youโ€™ll also get a boost of healthy monounsaturated fats.

Ingredients

To make this creamy Mexican chicken, youโ€™ll need boneless chicken thighs, garlic, canned tomatoes, chipotle in adobo sauce, raw almonds, celery, chicken broth or stock, black beans, fresh coriander (fresh cilantro), avocados, lime juice, and seasoning. These ingredients come together to create a smoky, creamy, and satisfying meal.

How to make creamy Mexican chicken

In a blender, combine the garlic, tomatoes, chipotle, almonds, celery, stock, and salt to create a smooth sauce. Pour the sauce over the chicken and black beans in a large pot, then simmer on low heat for about 30 minutes. For guacamole, mash the avocado with lime juice and season to taste. When the chicken is tender, stir in the fresh coriander, and serve with guacamole on the side.

Serving suggestions and how to store

Serve this dish with a slaw, rice, or as a filling for tacos, corn tortillas or flour tortillas. Leftovers can be stored in an airtight container in the refrigerator and it freezes well too. Reheat gently over low heat to preserve the creaminess of the sauce.

Vary this creamy Mexican chicken to suit your needs

For a vegan version, substitute the chicken with tempeh and use vegetable stock. Make it nut-free by swapping almonds for sunflower seeds. If youโ€™re cooking gluten-free, check that your chipotle is certified gluten-free. For a slow-cooked option, bake in a cast iron pan at 150ยฐC for 90 minutes for a melt-in-your-mouth result. 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.

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

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

Creamy Mexican Chicken - This Creamy Mexican Chicken is super quick and easy to make and a delicious, healthy meal. It is dairy-free, gluten-free and family friendly.
Print Recipe
4.95 from 20 votes

Creamy Mexican Chicken

Seriously simple to make, but SO delicious to eat. This Creamy Mexican Chicken is just divine and gluten, grain and dairy-free.
Prep Time10 minutes
Cook Time30 minutes
Total Time40 minutes
Course: Main Course
Cuisine: Mexican
Servings: 4

Ingredients

  • 500 g boneless and skinless chicken thighs -roughly diced (or drumsticks)
  • 2 clove/s garlic -finely chopped
  • 400 g diced tinned tomatoes
  • 1-2 chipotle in adobe sauce *see note below
  • 70 g raw almonds (ยฝ cup)
  • 3 stick/s celery -roughly chopped
  • 120 ml chicken broth or stock (ยฝ cup)
  • 1 tsp sea salt - or to taste
  • 400 g canย black beans -drained and rinsed (or 1 cup cooked black beans)
  • 1 bunch/s fresh coriander leaves -finely chopped

Quick guacamole

  • 2 avocado/s -peeled and flesh removed
  • 1 lime/s (small) - juice
  • Sea salt and freshly ground black pepper -to taste

Instructions

  • * Note - Chipotle in Adobe sauce are available in most big supermarkets or gourmet delis. They are the flavour hero of this dish and give it a little heat and a beautiful smokey flavour (obviously the more you add the spicierย it becomes - 1 chili pepper is still mild, 2 chili peppers add a tiny amount of heat). Once you've opened the can, store leftovers in an airtight glass jar in the fridge. They last forever this way and trust me, you will make this meal again! If you happen to have the paste (so no visible chili peppers), then 1tsp is about the same as 1 chipotle chilli.
  • If you don't have chipotle you can sub with a heaped teaspoon of cumin and smokey paprika. This option will have no heat at all. If you only use just one chipotle, perhaps add ยฝ teaspoon of cumin and smokey paprika too.
  • Placeย the garlic, tomatoes, chipotle, almonds, celery, stock and sea salt in a food processor or high speed blender and process until smooth. If using a Thermomix, 1 minute, speed 7.
  • Put yourย chicken thighs into a large pot with the black beans and sauce, cover and simmerย over a low to moderate heat for approx. 30 minutes. If using a Thermomix, add the chicken and black beans to the sauce and cook 30 minutes, temp 90, reverse lowest speed.
  • To make the guacamole, mash the avocadoย and mix with the lime juice and seasoning.
  • Once the chicken is cooked, mix through the coriander and serve with the guacamole (and anyย of the suggestions below).

Serve

  • with a slaw or simple salad (here I've served it with shredded cabbage, mint, shallots and grated carrot tossed in the juice of one lime) 
  • with rice or quinoa (a good choice for corn-free)
  • as a sauce for nachos in tacos or tortilla wraps if your not dairy-free, my family love a dollop of sour cream too 

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 the garlic, tomatoes, chipotle, almonds, celery, stock and sea salt in a food processor or high speed blender and process until smooth.
  • Into your Grab Bag, place the chicken thighs, sauce and black beans. 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; thatโ€™s okay. Place the lid on the pot, set your oven to 150ยฐC/300ยฐF (fan-forced) and cook for 2 hours.
  • ** 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

Vegan

Replace the chicken with slices of tempeh and the broth with vegetable stock.ย 

Nut-free

Replace the almonds with toasted sunflower seeds.

Slow cooked

I have also slow cooked this in a cast iron pan in the oven 150โ„ƒ for 90 minutes.

Garlic-free

Replace the garlic with a tsp of cumin powder.

Legume-free

Simply omit the beans.

Gluten-free

Just make sure the Chipotles are gluten-free (generally they are but please check if you are coeliac).
ย 

Hope you enjoy it and I'd love to hear how you enjoy it? Post a comment below.