Well Nourished HomepageWell Nourished

Simple recipes, whole foods, inspired health

raspberries

Homemade Raspberry Lemonade

| Drinks & Smoothies, Members only, Uncategorized

This homemade raspberry lemonade is a delicious, hydrating, and naturally sweetened drink that’s sure to quench your thirst. With tangy lemons, juicy raspberries, and a hint of coconut water, it’s a refreshing treat for any occasion. Health benefits This is a whole lot healthier than any store bought raspberry lemonade soda or syrup. Raspberries are…

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

Claim your discount now!

Already a member? Log in here

Raspberry Chocolate Slice

| After School Snacks, Baked Sweets, Desserts

This Raspberry Chocolate Slice is quick and easy to make. Even my ‘not fussed on fruit baked into things’ son loves this delicious snack – probably because the raspberries reduce down to a jam-like layer. Including almond meal (or seed meal) with the wholegrains in this slice adds sustenance and long-lasting energy.

Health benefits

The almond meal adds protein and healthy fats, while the oats provide fibre and keep you fuller for longer. Raspberries are a great source of antioxidants, particularly vitamin C, and the chocolate offers flavonoids, which are known to support immune health. The use of natural sweeteners like honey or maple syrup keeps the sugar content lower compared to processed treats.

Ingredients

The base of this slice is made from a mix of almond meal, wholemeal spelt flour, and oats, held together by butter or coconut oil. A layer of raspberry filling gives it a fruity zing, while dark chocolate chunks provide a rich, indulgent flavour throughout. For those with dietary restrictions, there are variations for gluten-free, vegan, and nut-free options.

How to make Raspberry Chocolate Slice

Start by preparing the crumble base by melting the butter (or coconut oil) and sweetener in a saucepan over a medium heat, then combining with the dry ingredients. Press two-thirds of the mixture with a spatula into a lined tin to form the base. Mix the defrosted raspberries with arrowroot and vanilla, then spread over the base to form the raspberry layer. Add half the chocolate pieces, and the top layer is simply the remaining crumble mixture, and the rest of the chocolate on top. Bake for about 20 minutes until golden brown, then cool completely before slicing. If you own a Thermomix, we’ve also included Thermomix instructions for this recipe. You can also use a food processor.

Serving suggestions and how to store

This raspberry slice is delicious on its own (or packed into the lunchbox) or served warm with a dollop of cream or yoghurt. It’s best stored in an airtight container in the fridge to keep it firm, or you can freeze it for a longer shelf life.

Vary this Raspberry Chocolate Slice to suit your dietary needs

For a gluten-free version, use gluten-free flour and substitute the oats with quinoa flakes. For a dairy-free or vegan option, replace butter with coconut oil and use a plant-based sweetener like maple syrup. Nut allergies? Swap the almond meal with ground seeds to keep it nut-free.

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

For more delicious, healthy sweet recipes, click HERE.

This Raspberry Chocolate Slice is a quick and easy to make, delicious snack that even my 'not fussed on fruit baked into things' son loves.
Print Recipe
5 from 9 votes

Raspberry Chocolate Slice

This Raspberry Chocolate Slice is quick and easy to make. The raspberries reduce down to a jam-like layer and pair so well with the chocolate.
Prep Time20 minutes
Cook Time20 minutes
Total Time40 minutes
Course: Dessert, Snack
Servings: 12 pieces
Author: Georgia Harding

Ingredients

Base / Crumble

  • 125 g butter or coconut oil
  • 170 g rice malt syrup, honey or maple syrup (½ cup)
  • ½ tsp bicarbonate of soda
  • 120 g almond meal (1 cup) approx
  • 120 g wholemeal spelt flour (1 cup)
  • 200 g rolled oats (2 cups) or quinoa flakes (or a mixture)
  • 1 tsp vanilla

Raspberry filling

  • 120 g frozen raspberries (1 cup) defrosted and most of the liquid strained
  • 1 tsp true arrowroot flour  – or tapioca
  • 1 tsp vanilla – essence
  • 100 g chocolate – broken into pieces (or buttons)

Instructions

  • Pre-heat the oven to 180℃ / 350℉ (fan-forced).
  • In a small pot melt the butter (or coconut oil) and sweetener, mixing to combine. Add the bicarb and stir well.
  • Mix the almond meal, flour, oats (or quinoa) and vanilla in a bowl.
  • Add the butter/ sweetener mix and stir to combine well.
  • Line a small tin (approx. 17 x 27cm) with baking paper. Press ⅔ of the mixture into the base of the tin and press down firmly with wet hands (the remaining ⅓ will form the crumble top, so set aside until after the fruit is ready).
  • Put the raspberries, arrowroot and vanilla into the small bowl and mix well, mushing up the raspberries.
  • Top the base with the raspberry mixture and half the chocolate and with wet hands, place with the rest of the crumble over the raspberries. Top with the remaining chocolate pieces.
  • 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 3 or until melted and combined. Add the bicarb and mix 5 seconds speed 3.
  • Add the rest of the crumble ingredients to the butter/sweetener and mix 15 seconds, speed 3. You may need to scrape the sides to fully combine.
  • Assemble as above.

Serve

  • I also love this heated up with fresh cream, very indulgent!

Store

  • Airtight in the fridge or freezer.

Notes

Gluten and grain-free

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

Dairy-free

Substitute the butter with coconut oil.

Vegan

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

Nut-free

The almond meal can be substituted with any ground seed mix.

Fructose friendly

Choose rice malt syrup for your sweetener.
 
 
 
 
 

This is one of my favourite slices, let me know if you loved this recipe in the comments below…

Raspberry Honey Pistachio Semifreddo

| Holidays & Entertaining, Ice-blocks, Desserts

I love creating special desserts for the festive season… something that’s delicious and visually beautiful. It also has to be able to be made in advance. Because I certainly don’t want to be stuck in the kitchen once the fun starts! This Raspberry Honey Pistachio Semifreddo ticks all these boxes and it’s actually very easy to make. I’ve included both regular and Thermomix methods too.

I don’t own an ice-cream maker. It’s not something we eat a lot so I can’t justify the purchase of another piece of kitchen equipment. So, for a while now I’ve been working on ways to make ice-cream that doesn’t require churning, but also doesn’t end up very hard and icy. I’ve come up with a few strategies to get the texture right and using gelatin is the one I thought I’d share.

I’ve also realised that egg-free families don’t have many options in the ice-cream / dessert department. So this ones for you and I hope you really love it!

I only use Changing Habits Organic Gelatin.  Because gelatin is derived from animals, I like to know I am consuming the best quality product with the least chemical loading.

Health benefits

Packed with healthy fats from coconut milk and pistachios, this semifreddo offers a boost of protein and antioxidants. Raspberries are full of vitamins and fibre, supporting good digestion and skin health. Honey, is a natural sweetener, making this dessert both delicious and nutritious.

Ingredients

The main ingredients for this gluten-free, dairy-free recipe include coconut milk, raw honey, vanilla extract, tapioca flour or arrowroot powder, and gelatin. You’ll also need pistachios for a crunchy topping, frozen raspberries, and fresh raspberries to serve. Because there are only a handful of ingredients in this dessert, it’s important to use a creamy, delicious coconut milk (I like Ayam brand), quality honey and flavoursome raspberries as these are the stars of this dish!

How to make this Raspberry Honey Pistachio Semifreddo

To make this healthy semifreddo start by chilling one 400 g can of coconut milk in the fridge. Blend the remaining 400 g can of coconut milk with honey, vanilla, and tapioca flour, then heat until thickened. Combine this mixture with the other ingredients and blend in gelatin. Pour into a loaf tin and freeze until set. Toast the pistachios and blend the semifreddo mixture until smooth, folding in raspberries and pistachios. Freeze overnight, then serve topped with fresh raspberries and a drizzle of honey.

Serving suggestions and how to store

Serve by inverting the semifreddo onto a platter and garnishing with fresh raspberries and pistachios. Drizzle with honey for extra sweetness. Store leftovers in the freezer, covered tightly, for up to a week. To serve, allow it to thaw slightly before slicing with a warm knife.

Vary this Raspberry Honey Pistachio Semifreddo to suit your needs

For a nut-free version, simply omit the pistachios. To make it fructose-friendly, swap the honey for rice malt syrup and adjust the sweetness to your liking. If you want to avoid coconut, replace the coconut milk with a combination of cream and full-fat milk for a rich and creamy texture.

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

This Raspberry, Honey, Pistachio Semifreddo is an easy to make dessert that's so great to end a feast. It's dairy-free, gluten-free, egg-free, low sugar.
Print Recipe
4.31 from 13 votes

Raspberry, Honey, Pistachio Semifreddo

Prep Time15 minutes
Freezing4 hours
Total Time4 hours 15 minutes
Course: Dessert
Servings: 12 people
Author: Georgia Harding

Ingredients

  • 800 ml canned coconut milk -preferably full-fat (2 large cans) - I love the taste of Ayam brand
  • 115 g honey (⅓ cup) good quality, tasty raw
  • 2 tsp vanilla -powder, extract or essence
  • 2 tsp tapioca flour -or arrowroot powder
  • 1½ tbsp grass-fed or organic gelatin
  • 1 tsp sea salt -I use Maldon sea salt
  • 75 g pistachio nuts (¾ cup) raw and shelled
  • 125 g frozen raspberries (1 cup)
  • 1 punnet fresh raspberries
  • 1-2 tbsp honey -good quality, tasty raw

Instructions

  • Place one can of coconut milk into the fridge to chill.
  • Add half of the other can of coconut milk, the honey, vanilla and tapioca or arrowroot to a blender or food processor and mix on high to combine. Pour into a small pan and bring to a slow boil for about 2-3 minutes so the mixture thickens and coats the back of a spoon.
  • Place the remaining half can of coconut milk in the blender with the sea salt and add the mixture from the pot. Blend to combine.
  • Add the gelatin and blend for 2 minutes or so to dissolve the gelatin.
  • Pour the mixture into a loaf tin (lined with baking paper) and place in the freezer for approx. 1-2 hours to set the mix to a jelly.
  • Meanwhile, toast the pistachios nuts under a low grill watching them carefully so they don't burn. Set aside in the fridge to cool.
  • Once the mixture in the freezer is set and wobbly. Place it back into the blender or food processor with the chilled can of coconut milk. Blend until a smooth, thick mixture forms.
  • Fold in the frozen raspberries and ½ cup of chilled pistachio nuts (reserving ¼ cup of the nuts for garnish). Fold the mixture until the raspberries release a little of their colour.
  • Re-line your loaf tin with baking paper and pour in the mixture. Cover and freeze over night or until ready to serve. 
  • Serve by inverting the tin onto a plate or platter. Top with the fresh raspberries and the remaining pistachio nuts. 
  • Drizzle over the honey and serve immediately.
  • Use a large, sharp knife to cut the slices and run it under warm water between each slice. 

Thermomix

  • Place one can of coconut milk into the fridge to chill.
  • Add half of the other can of coconut milk, the honey, vanilla and tapioca or arrowroot to the thermomix bowl and heat 5 minutes, 100, speed 3.
  • Now add the remaining half can of coconut milk and sea salt. Blend, 30 seconds, speed 4.
  • Add the gelatin to the bowl and blend, 2 minutes, speed 4.
  • Pour the mixture into a loaf tin (lined with baking paper) and place in the freezer for approx. 1-2 hours to set to a jelly.
  • Meanwhile, toast the pistachios nuts under a low grill watching them carefully so they don't burn. Set aside in the fridge to cool.
  • Once the mixture in the freezer is set and wobbly. Place it back into the Thermomix with the chilled can of coconut milk. Blend 30 seconds, speed 4.
  • Using your spatula, gently fold in the frozen raspberries and ½ cup of chilled pistachio nuts (reserving ¼ cup of the nuts for garnish). Fold the mixture until the raspberries release a little of their colour.
  • Re-line your loaf tin with baking paper and pour in the mixture. Cover and freeze over night or until ready to serve.
  • Serve by inverting the tin onto a plate or platter and top with the fresh raspberries and the remaining pistachio nuts. 
  • Drizzle over the honey and serve immediately.
  • Use a large, sharp knife to cut the slices and run it under warm water between each slice. 

Notes

Nut-free

Simply omit the pistachios. It will still be delicious.

Fructose friendly

Replace the honey with rice malt syrup. I've also made this to appeal to sweet lovers, so you can reduce the amount of sweetener to suit your taste.

Coconut-free

I haven't tested it, but I would replace the coconut milk with 400ml of cream (used for the first gelatin stage) and 400ml of full-fat milk. 
 

I'd love to hear how you enjoy this recipe. Write a comment or better still, rate the recipe so more people can discover how delicious a whole foods way of life is. 

peak blueberries almons mint leaves stir

Summer Berry Spritz

| Drinks & Smoothies

This Summer Berry Spritz is a refreshing, hydrating drink perfect for hot days. Packed with the natural sweetness of berries and the subtle citrusy kick from lemongrass, it’s a light and delicious way to stay cool. Whether you’re enjoying a picnic or just need a quick refreshment, this spritz is your summer go-to.

Health benefits

The coconut water is nature’s power-ade, naturally hydrating and rich in electrolytes and I’ve written about its wonderful benefits here.  The berries are fabulous antioxidants and the lemongrass is antimicrobial.

Ingredients

You’ll need chilled coconut water, frozen mixed berries, fresh mint leaves, and some lemongrass stalks. These simple ingredients come together to create a delicious, hydrating beverage with minimal effort.

How to make Summer Berry Spritz

Divide the coconut water, fresh berries or frozen, mint, and lemongrass stalks between glasses. Once the berries start to soften, use the bruised end of the lemongrass to prod and release their flavours. Add more ice if needed and serve immediately for a cooling summer drink.

Serving suggestions and how to store

This spritz is best served fresh to enjoy the full flavour of the berries and herbs. If you have leftovers, you can store the mixture in the fridge for a few hours, but give it a good stir before serving. This spritz is perfect for outdoor gatherings or as a quick pick-me-up on a hot day.

Vary this to suit your dietary needs

If you don’t have lemongrass, lime wedges work just as well for a zesty twist. You can also recycle the lemongrass by steeping it in hot water to make a fragrant tea. Looking for a cocktail? Just add a shot of vodka for an instant summer-ready beverage!

Summer berry spritzer
Print Recipe
5 from 1 vote

Summer Berry Spritz

A refreshing, rehydrating summer mocktail or even cocktail, this Summer Berry Spritz is really delicious. 
Prep Time5 minutes
Total Time5 minutes
Course: Drinks
Servings: 4

Ingredients

  • 700 ml coconut water -chilled
  • 50 g frozen mixed berries (½ cup)
  • 4 sprigs fresh mint leaves
  • 4 stick/s lemongrass -washed and the fat end crushed and bruised (I just bash it with the rolling pin)

Instructions

  • Divide your ingredients between the glasses.
  • As the berries start to soften, prod them with the bruised end of the  lemongrass stalk. This realises the lovely flavours of both the berries and the lemongrass.
  • Add more ice if required and serve immediately.

Notes

No lemon grass?

You could substitute with quarters of lime.

Recycle

Waste not! Recycle the lemon grass by folding it up and placing in a plunger and cover with boiling water to make lemongrass tea.

Make a Cocktail

Add a shot of vodka for a refreshing, sugar-free summer cocktail.
 

Love your feedback on this refreshing little number! Post a comment. 

Fruit Whip – with a little hidden goodness

| Breakfast, Healthy Lunchbox, After School Snacks

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

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

Health benefits

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

Ingredients

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

How to make this fruity, avocado smoothie

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

Serving suggestions and how to store

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

Vary this carrot cake slice to suit

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

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

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

Fruit whip - with a little hidden goodness

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

Ingredients

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

Instructions

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

Store

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

Notes

Protein boost

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

Add some green

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

Dairy-free and vegan

Replace the yogurt with coconut yogurt or coconut cream.

Popsicles

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

Frozen yogurt cups

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

Fill a re-usable food pouch

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

Breakfast

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

 

 

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