salad

Spiced Cauliflower Hazelnut Salad

April 26, 2021 | Members only, Salads, Side dishes

This Spiced Cauliflower Hazelnut Salad recipe was designed to use the whole of the cauliflower so there’s no waste. It makes for a delicious tray bake meal (for two) or side dish (for four). Roasted cauliflower is just delightful and combined with crunchy hazelnuts, salty feta and zesty lemon, this is a dish that will…

Get instant access to this recipe, done for you and customisable meal plans, shopping lists and much more when you join the Well Nourished Family. We open the doors again very soon and would love to welcome you in. Click HERE to join the waitlist.

Already a member? Login here

Vegan Potato Salad

April 19, 2021 | Members only, Salads, Side dishes

This Vegan Potato Salad is quick and easy and full of fresh flavours! Toasted cashews, pureed with lemon juice, water and oil give a creamy ‘mayonnaise’. Spring onions, parsley and capers top this off for the perfect plant-based side dish. Take a look at the variations (below the main recipe) for suggestions to alter the recipe…

Already a member? Login here

Char grilled Zucchini Salad

February 1, 2021 | Members only, Salads, Side dishes

This Char grilled Zucchini Salad is stunning side to prepare if you have the BBQ on. My kids aren’t fans of the ‘spewkini’. But chargrill it with feta and top with a cracking dressing and I’ve found a winner. This makes a great side to go with any kind or meat, fish, tempeh or as…

Already a member? Login here

Jerk Chicken Salad

January 25, 2021 | 30 Minute Meals, Chicken, Members only, Vegetarian

This is a fresh, summery salad that combines all the flavours of Jamaica in one bowl. The Jerk Chicken is classic Jamaican cuisine. The combination of fruits, vegetables, herbs and peanuts in the salad and dressing makes this one wholesome bowl of goodness. This is a crowd-pleaser of a recipe so scale up the serves…

Already a member? Login here

Roast Eggplant Salad

December 28, 2020 | Members only, Salads, Side dishes

This fresh and tasty Roast Eggplant Salad is a delicious plant based side dish to compliment any meal or even for a light lunch or dinner on its own. Eggplants- or aubergines- are a severely underrated vegetable and so it is my pleasure to provide this salad to highlight how delicious they really can be!…

Already a member? Login here

Basic Potato Salad

December 21, 2020 | Members only, Salads, Side dishes

This is such a quick and easy Basic Potato Salad and a recipe I make very often. The simple flavours in this recipe mean that your main protein that you serve it with can really shine. Resistant starch from cold potatoes has prebiotic properties and boosts the symbiotic relationship between you and your gut microbes….

Already a member? Login here

Spiced Rice Salad

December 14, 2020 | Members only, Salads, Side dishes, Vegetarian

This is a really tasty, lightly Spiced Rice Salad that would make a beautiful addition to your Christmas table. It’s also fabulous to prepare ahead and then simply assemble and serve. The colours and the combination of sweet, sour and spices will impress everyone’s taste buds! Take a look at the variations (below the main…

Already a member? Login here

Orange, Kale and Quinoa Salad

December 7, 2020 | Members only, Salads, Vegetarian

This Orange Kale and Quinoa Salad is a substantial side and so tasty and super nourishing. My kids declared this hands-down the most delicious way to eat kale! Having a quick and easy salad to whip up in less than 30 minutes is going to be a sanity saver and with multiple fruit options, it…

Already a member? Login here

Mexicola Salad

November 30, 2020 | Members only, Salads, Vegetarian

This Mexicola Salad (from the Sides and Salads ebook) is a delicious Mexican-inspired rainbow salad and is almost a meal unto itself. Bursting with flavour and goodness, it is sure to become a firm family favourite. It is full of typical Mexican food ingredients such as corn, avocado and lime, combined into a light fresh…

Already a member? Login here

Mojo Chicken Quinoa Bowl

November 23, 2020 | Chicken, Members only, Salads

This Mojo Chicken Quinoa Bowl is an incredibly tasty bowl of wholefood goodness. The beautiful spices in the chicken and the smokey char flavours make this Cuban inspired meal sing. While the multiple components may seem complicated, it is actually deceptively easy! This is also a perfect meal to serve to guests – it will…

Already a member? Login here

Spring Green Salad with Smokey Yoghurt Dressing

September 28, 2020 | Members only, Salads

This Spring Green Salad with Smokey Yoghurt Dressing is a lovely combination of flavours and textures. There’s something about the lengthening days and warm, brighter weather that tells the body to choose fresh, raw vegetables to eat. It’s perfect paired with a simple piece of grilled or barbequed protein for a fast, delicious and nourishing…

Already a member? Login here

Japanese Salad

September 7, 2020 | Members only, Salads

Some salads are all about a cracking dressing and this Japanese Salad is one such salad! Japanese cuisine is known for its freshness and clean tastes – this is a delightful combination of crunchy vegetables that are dressed in iconic Japanese flavours. My family just loves this salad dressing so I use that to my…

Already a member? Login here

Cauliflower Almond Lemon Tahini Salad

July 27, 2020 | Members only, Salads, Side dishes, Vegetarian

This Cauliflower Almond Lemon Tahini Salad is a lovely side dish or salad to accompany a simple meal of grilled protein. In the cooler months I love to combine roasted or cooked vegetables with leafy greens…to me it’s the perfect combination of essential nutrients and flavour. The cooked vegetables and spices ‘warm’ the dish up…

Already a member? Login here

Pumpkin Almond Hummus Salad

February 19, 2020 | Members only, Salads, Side dishes, Vegetarian

This delicious Pumpkin Almond Hummus Salad is one of my latest addictions. I’m a bit fussy when it comes to eating pumpkin…it has to be combined with the right flavours for me to enjoy it (and my kids are exactly the same). This recipe could be used for a light and fresh meal or a…

Already a member? Login here

Pork and Quinoa Larb

February 10, 2020 | Budget Friendly, Freezable Meals, Make-ahead Meals, Members only, Pork

I’ve always loved Larb. So much so that I’ll always order it whenever we eat at a Thai restaurant. This Pork & Quinoa Larb is my healthy take on the traditional dish and a lovely flavour combination with lots of nutritional variety in the mix. I always make it with a combination of meat and…

Already a member? Login here

Baked Vegetables with Hummus

January 22, 2020 | Budget Friendly, Make-ahead Meals, Members only, Side dishes, Vegetarian

This Baked Vegetables with Hummus recipe is a really versatile meal of plant powered, rainbow goodness. You can choose some or all of the vegetables I have used and you can serve this hot, warm or at room temperature. Health benefits Eating a variety of vegetables is one of the best ways to improve and maintain a…

Already a member? Login here

Breakfast Salsa

January 8, 2020 | 30 Minute Meals, Breakfast, Make-ahead Meals, Members only

This Breakfast Salsa is a simple, healthy start to the day. It can also be prepared the night before for a super fast, easy brekkie. My perfect breakfast always includes protein, good fats and carbohydrate in the form of vegetables and nuts. I find this kind of meal sets me up for a productive and…

Already a member? Login here

Christmas Leftovers Salad

December 18, 2019 | Chicken, Members only, Pork, Salads, Vegetarian

I always over cater, especially the protein portion of the meal. We have a lot of meat lovers in our family and friend circle, so I wouldn’t live it down if what I served was shy. After the feast I always have leftovers, and so the Christmas Leftovers Salad was born. This salad is one…

Already a member? Login here

Charred Broccolini Salad

November 20, 2019 | Members only, Salads, Vegetarian

I love to char grill broccolini on the BBQ, I think it really brings out the flavour. Combined with the saltiness of the haloumi and the citrus salad dressing, this Charred Broccolini Salad makes for a delicious and very nourishing meal or side. Take a look at the variations (below the main recipe) for suggestions…

Already a member? Login here

Raw Vegetable Salad

August 17, 2019 | Members only, Salads, Vegetarian

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

Already a member? Login here

Mediterranean Chicken Bake

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

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

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

Save time and sanity packing school lunches

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

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

As Natasha wrote on facebook…

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

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

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

Print Recipe

4.96 from 21 votes

Mediterranean Chicken Bake (with lemony mayonnaise)

A super fast and easy to make, delicious and nutritious tray bake meal. Mid-week meals don't get a whole lot better.

Prep Time10 mins

Cook Time20 mins

Total Time30 mins

Course: Main Course

Cuisine: Mediterranean

Servings:

Author: Georgia Harding

Ingredients

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

Lemony mayo

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

Instructions

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

Serve

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

Make-ahead

Re-heat in a low oven until just hot.

Store

Store in an airtight container in the fridge.

Notes

Onion-free

Replace the red onion with baby fennel.

Garlic-free

Replace the garlic with a pinch of cumin and cayenne.

Fructose friendly

Replace the honey with rice malt syrup.

Egg-free

Replace the mayo with natural yoghurt or Cashew Nut Cream.

Vegetarian

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

Vegan

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

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

Beetroot, Maple Pecan Salad

November 28, 2018 | Salads, Vegetarian

I always make this Beetroot, Maple Pecan Salad when I see beautiful beets with the tops attached. The stems and leaves are all part of this delicious and super nourishing salad. It truely is, food-as-medicine.

The flavours in this delicious dish are perfect to accompany Christmas meats this festive season. Enjoy!

Health benefits

Beetroot is a rich source of fibre and many valuable and protective nutrients. It is a unique source of betaine, a nutrient that is known to help protect against inflammation. It also supports liver detoxification, improves vascular risk factors, enhances energy and is likely to help prevent numerous chronic diseases. The watercress is another very nutrient dense food. With a high antioxidant content it is protective across a wide range of health conditions.

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

For lots more sides and salad inspo, take a look at my hugely popular ebook ˜Well Nourished Sides and Salads’– where vegetables become the hero of the dish! It’s great value at just $9.95, click HERE to take a look.

Print Recipe

4.5 from 2 votes

Beetroot, Maple Pecan Salad

Beetroot is my favourite vegetable to use root to stem. The whole plant is bursting with so much nourishment and it’s super delicious when combined with a tasty dressing and the sweet, protein-rich pecans.

Prep Time10 mins

Cook Time20 mins

Total Time30 mins

Course: Salad

Servings:

Author: Georgia Harding

Ingredients

Dressing

2 tbsp sherry vinegar (can sub red wine vinegar and a teaspoon of maple syrup)
90 ml olive oil -extra virgin (⅓ cup)
40 g currants (¼ cup)

Salad

4 raw beetroot (medium) washed & leaves trimmed
50 g beetroot leaves & stems (the inner, younger leaves are best) **
125 g pecan nuts (1 cup)
2 tbsp maple syrup
100 g watercress See note below **
100 g feta cheese

Instructions

Begin by making the dressing. Combine all of the ingredients together in a jar and set aside for at least 1 hour (you could also make this a day ahead).
Preheat your oven to 150℃/380°F (fan-forced).
For the salad, cut the beetroot into quarters and steam for 15-20 mins or until tender enough for a knife or fork to slide in easily. Once cooked, remove from the basket and allow them to cool before removing the skin by rubbing with a cloth or peeling.
Set aside the young leaves (with the watercress) and finely dice the stems. Add them to the steamer basket to cook for 3-5 mins (or until just tender). Allow to cool fully.
Whilst the beetroot is cooking, toss the pecans with the maple syrup and put into the pre-heated oven to roast for 10 mins.
Just before serving, assemble the salad by placing all the ingredients in a serving bowl and tossing through the dressing.
Enjoy immediately.
** feel free to substitute the watercress or beet leaves with any other leafy green (like rocket, baby spinach or cos).

Notes

Dairy-free and vegan

Replace the feta with a good quality vegan cheese or blobs of cashew cream.

Fructose friendly

Replace the maple syrup with rice malt syrup. Omit the currants.

Nut-free

Replace the pecans with pumpkin seeds. They are also very delicious roasted with the maple syrup.

Time-saving Tip

You can always make the dressing and steam the beetroot and stems the day before. Also roast the pecans and store each part separately in airtight containers. Then simply allow to return to room temperature and assemble the salad before serving.

I hope you love this root to tip salad. Let me know if you try it by posting a comment below!

Red Cabbage Dukkah Slaw (or braise)

July 25, 2018 | Salads, Side dishes, Vegetarian

This Red Cabbage Dukkah Slaw (or braise) is a recipe I often turn to in the cooler months. I think it is the perfect accompaniment to the heavy stews, slow cooked casseroles and roasts that we often enjoy at this time of the year.

For those of you who have been following me for a while now, you’ll know that I believe that dietary variety is really important for maintaining good health. Eating lots of different foods not only keeps cooking and eating interesting, but it’s also essential to ensure that our nutritional requirements are met and also that our gut microbiome thrives (more on why variety is so important for gut health here).

Red cabbage is in season right now (so nutritionally at it’s peak) and it’s one vegetable that many people struggle knowing how to prepare it into a delicious dish. So in the name of expanding upon the variety of foods you eat in your household, here is a delicious, easy to make recipe that you can enjoy as a fresh slaw (I generally have a raw plant based component to every meal I eat) or you can braise the cabbage and enjoy it as a warm side.

Health benefits

Red cabbage is a powerhouse of micronutrients (vitamins and minerals) and protective antioxidants such as anthocyanins and indoles (studies indicate they are important to protect against various cancers).

The dukkah spices are wonderful warming antioxidants and also have anti inflammatory properties. The nuts and seeds add a little protein and good fats.

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

This Red Cabbage Dukkah Slaw (or braise) is a delicious recipe that you can enjoy as a fresh slaw or you can braise the cabbage & enjoy this as a warm side.

Print Recipe

4.75 from 4 votes

Red Cabbage Dukkah Slaw (or braise)

This Red Cabbage Dukkah Slaw (or braise) is a delicious recipe that you can enjoy as a fresh slaw or you can braise the cabbage & enjoy this as a warm side. It's two recipes in one!

Prep Time10 mins

Cook Time10 mins

Total Time20 mins

Course: Salad, Side Dish

Servings:

Author: Georgia Harding

Ingredients

40 g currants - (¼ cup)
1 lime/s - juice and zest
60 ml olive oil - extra virgin (¼ cup)
¼ tsp sea salt
Ground black pepper - to taste
½ red cabbage - finely shredded
40 g feta cheese - goat or cow feta, crumbled (¼ cup)
¼ bunch/s fresh parsley leaves - roughly chopped
2 tbsp dukkah - (recipe linked below or a good store bought dukkah)

Instructions

Slaw

Combine the currants, lime, olive oil and seasoning in a small bowl and allow to rest for 10 minutes (or longer).
Shred the red cabbage and then toss through the dressing.
Top with the feta, parsley and dukkah.

Braise

Combine the currants, lime and olive oil in a small bowl with a good pinch of sea salt and allow to rest for 10 minutes (or longer).
Shred the red cabbage.
Heat a drizzle of olive oil in a pan over a low to moderate heat. Add the cabbage and wilt it whilst stirring often. Try not to brown it, just heat it gently until it has softened (approx. 10 minutes).
Toss through the dressing.
Top with the feta, parsley and dukkah.
Enjoy warm.

Store

Store in an airtight container in the fridge.

Notes

My home made dukkah recipe HERE.

Nut-free

Make a nut-free dukkah or replace with toasted sunflower seeds.

Fructose friendly

Omit the currants.

Dairy-free and vegan

Omit the cheese (you can replace with a vegan cheese or the savoury version of my cashew cream).

Sesame-free

Ensure there are no sesame seeds in the dukkah mix (you may need to make your own, recipe here).

I hope you add this recipe to your repertoire. If you try it, I'd love for you to post a comment.

Lemon Mustard Lentils, Cauliflower, Carrots & Kale

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

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

Health benefits

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

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

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

If you’re looking to save money across pantry items such as nuts, seeds, flours and meals, I personally shop at The Wholefood Collective – great whole foods at heavily discounted prices (and home delivered), click HERE to take a look.

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

Print Recipe

5 from 4 votes

Lemon Mustard Lentils, Cauliflower, Carrots and Kale

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

Prep Time15 mins

Cook Time40 mins

Total Time55 mins

Course: Main Course, Side Dish

Servings:

Author: Georgia Harding

Ingredients

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

Mustard marinade

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

Dressing

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

Instructions

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

Store

Store in an airtight container in the fridge.

Notes

Legume-free

Replace the lentils with quinoa, rice or buckwheat.

Garlic-free

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

salad

Mediterranean Chicken Bake (with lemony mayonnaise)

Ingredients

Lemony mayo

Instructions

Serve

Make-ahead

Store

Notes

Onion-free

Garlic-free

Fructose friendly

Egg-free

Vegetarian

Vegan

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

Health benefits

Beetroot, Maple Pecan Salad

Ingredients

Dressing

Salad

Instructions

Notes

Dairy-free and vegan

Fructose friendly

Nut-free

Time-saving Tip

I hope you love this root to tip salad. Let me know if you try it by posting a comment below!

Health benefits

Red Cabbage Dukkah Slaw (or braise)

Ingredients

Instructions

Slaw

Braise

Store

Notes

Nut-free

Fructose friendly

Dairy-free and vegan

Sesame-free

I hope you add this recipe to your repertoire. If you try it, I'd love for you to post a comment.

Health benefits

Lemon Mustard Lentils, Cauliflower, Carrots and Kale

Ingredients

Mustard marinade

Dressing

Instructions

Store

Notes

Legume-free

Garlic-free

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