Well Nourished HomepageWell Nourished

Simple recipes, whole foods, inspired health

seafoodfree

Mango and Coconut Parfait (with Salted Pineapple)

| No-bake Sweets, Desserts

This refreshing mango and coconut parfait is the perfect tropical treat. It’s a layered dessert that combines the natural sweetness of mango with creamy coconut, topped with a salty, buttery pineapple for a delicious finish. Simple, yet impressive! It is refined sugar-free, gluten-free, dairy-free and grain-free (complete with a low-fructose option too).

Health benefits

I don’t need to tell you that store bought jelly, is loaded with sugar (or yuk artificial sweeteners), artificial flavours and colours. Basically a chemical cocktail of disease-causing nothing-ness.

Real, homemade jelly is the exact opposite – nourishing, healing and plain good for you. A simple combo of fruit or another whole food and gelatin.

Gelatin is made from the bone and connective tissue of animals that has been dried and turned into a powder. I have written about its benefits of gelatin in this post about bone broth.

The biggest benefit of eating gelatin, in my opinion, is that it is a gut healer, which means better nutrient absorption (so greater nourishment) all round.  Also, if your gut is well, then your nervous system is better supported too. It reduces inflammation, improves the joint integrity and for the vain amongst you – it improves the condition of your skin, hair, and nails.  In fact, it’s said to be better then botox (and erase wrinkles, stretch marks, and cellulite) – now I’ve got your attention!

I like using THIS GELATIN because gelatin is derived from animals, I like to know I am consuming the best quality product with the least chemical loading.

So now for a delicious way to enjoy gelatin…

Ingredients

The star ingredients of this recipe include ripe mango, creamy coconut milk, and grass-fed gelatin to give the parfait its smooth, jelly-like texture. It’s naturally sweetened with a touch of rice malt syrup or honey, making it both tasty and nourishing.

How to make this mango parfait

Start by puréeing the mango flesh in a high speed blender. Mix the mango puree with gelatin and boiling water to create the first layer. Once set in the fridge, make the coconut layer by warming half the coconut milk with vanilla and sweetener, then mixing with the remaining gelatin. Layer it over the mango and let it chill until ready to serve.

Serving suggestions and how to store the mango coconut parfait

Top your parfait with salted pineapple for an extra burst of flavour, or simply garnish it with toasted coconut flakes, mint leaves, passionfruit, or berries. Store covered in the fridge, and it will keep well for a few days—perfect for prepping ahead!

Vary this to suit your dietary needs

To make this low-fructose, swap out the mango for raspberries and use rice malt syrup as your sweetener. For a vegan option, try using agar-agar in place of gelatin (though it hasn’t been tested with this recipe yet). To make it coconut-free, replace the coconut milk with cream. If you’d like to make it into a slice, set the layers in a lined slice tin instead of glasses.

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

Mango coconut parfait
Print Recipe
4.75 from 8 votes

Mango and Coconut Parfait (with Salted Pineapple)

One of my most favourite desserts, this Mango and Coconut Parfait (with Salted Pineapple) is really very easy to make and such a lovely, light way to finish off a meal. 
Prep Time15 minutes
Cook Time15 minutes
Chill1 hour
Total Time1 hour 30 minutes
Course: Dessert
Servings: 4

Ingredients

Mango layer

  • 1 mango/s -peeled and flesh removed
  • 1 tbsp grass-fed or organic gelatin - I buy THIS brand
  • 250 ml boiling water (1 cup)

Coconut layer

  • 270 ml canned coconut milk (I like Ayam brand)
  • 1 tbsp grass-fed or organic gelatin
  • 1 tsp vanilla -powder, extract or essence
  • 2 tbsp rice malt syrup, honey or maple syrup -optional

Instructions

Mango layer

  • In a powerful blender or food processor purée the mango until smooth. Sprinkle over the gelatin and mix through.
  • Add the boiling water and mix well until the gelatine has dissolved.
  • Pour into 4-6 glasses and refrigerate to set.
  • Once set make your coconut layer.

Coconut layer

  • Place half the coconut milk in a small pot with the vanilla and sweetener and heat, stirring until the sweetener dissolves (only a minute or so) then remove from the heat immediately.
  • Sprinkle the gelatin over the unheated half of the coconut milk, mix together until dissolved and then add to the hot coconut milk, mixing until combined and the gelatin is dissolved.
  • Allow to cool a little and pour a layer on top of the mango jelly.
  • Return to the fridge to set.
  • Chill until you are ready to serve.

Serve

  • I've served this with salted pineapple (diced about half a cup of  pineapple into small cubes and cook over a high heat with a tablespoon of salted butter for a few minutes).  If you'd like a more caramelised pineapple, add a tablespoon of sweetener as well as the butter.
  • Toasted coconut flakes
  • Passionfruit or berries would be lovely too

Store

  • Covered in the fridge.

Notes

Low-fructose

Replace the mango with 1 cup of raspberries, pureed and pushed through a sieve (to remove the pips). Chose rice malt syrup as your sweetener and serve with more berries. This is a good option if mango is out of season or not available to you/

Vegan

You can replace the gelatin with agar-agar (I haven't recipe tested as yet).

Make a gummy slice

You can make a slice with one or both layers by setting it in a lined slice tin. 

Coconut-free

Replace the coconut milk with cream. 
 

I love, love, love creating delicious goodies with gelatin. I'd love to hear how you like this recipe. Post a comment or rate this recipe below!

Cabbage, Pea and Mint Salad

| Vegetarian, Salads

I love this light and super tasty Cabbage, Pea and Mint Salad. With the warmer weather in full swing (at least, it is here in QLD), one of my favourite past-times is creating the ultimate salad. This week I picked a beautiful green cabbage and the last of my sugar snap peas from my veggie patch which has inspired this creation. It is perfect for BBQ’s and entertaining as it can be prepared ahead. It’s vegetarian, grain, gluten-free and low-fructose with a variation for vegan and dairy-free.

Health benefits

This salad is full of nutrition. Like it’s other cruciferous cousins, cabbage is a rich source of many micronutrients (vitamins and mineral) and fibre (3.5g per serve). It also contains glucosinolates (sulphur containing plant chemicals) many of which have been researched for their promising anti-cancer properties. It also yields about 4g protein per serve.

Ingredients

Using simple ingredients like fresh white cabbage, peas, mint leaves, and a lemony dressing, this salad comes together effortlessly. It’s gluten-free and easy to adapt for different dietary needs. I think it’s better than a traditional slaw.

How to make this cabbage pea salad

In a large bowl, combine finely shredded cabbage, peas, mint leaves, and thinly sliced radish. Mix up the dressing ingredients… lemon-infused extra-virgin olive oil, red wine vinegar, lemon juice, and sea salt in a jar, and toss it through the salad. Finish by sprinkling over the grated parmesan and serve immediately.

Serving suggestions and how to store

This cabbage salad is best served fresh but can be made ahead by preparing the veggies and adding the dressing and parmesan just before serving. Store any leftovers in an airtight container in the fridge for up to two days.

Vary this to suit your dietary needs

For a dairy-free or vegan version, swap the parmesan for a mix of ground macadamia nuts, nutritional yeast, and a pinch of salt. Don’t like radishes? Soak them in lemon juice to mellow out the flavour, or replace them with red capsicum for extra crunch. 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 ËœWell 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.

Cabbage, mint pea salad
Print Recipe
4.67 from 9 votes

Cabbage, Pea and Mint Salad

This fresh and crunchy cabbage, pea, and mint salad is a light yet delicious side dish perfect for summer. With the sweetness of peas, the zing of radish, and the aromatic freshness of mint, it’s a quick salad that pairs well with almost any meal.
Prep Time15 minutes
Total Time15 minutes
Servings: 4

Ingredients

  • ½ green cabbage (I used a sugarloaf) or ¼ of a large, finely shredded
  • 75 g fresh peas (½ cup) you can use frozen blanched quickly in hot water or finely sliced snow peas
  • ¼ bunch/s fresh mint leaves -picked off the stems
  • 4 radish/s -halved and sliced thinly
  • 50 g parmesan cheese (½ cup) finely grated

Dressing

  • 2 tbsp lemon-infused olive oil (or extra virgin oilve oil)
  • 1 tsp red wine vinegar (or raspberry vinegar is lovely too)
  • 1 tsp lemon juice
  • ¼ tsp sea salt

Instructions

  • In a large salad bowl combine the cabbage, peas, mint and radish.
  • Mix the ingredients for the dressing in a small bowl or shake in a jar.
  • Toss through the salad to coat it evenly.
  • Then mix through the parmesan and serve immediately.

Tip

  • To make ahead, combine the vegetables in a bowl and mix with the dressing and parmesan at the last minute.

Store

  • Store in an airtight container in the fridge.

Notes

Dairy-free and vegan

Replace the parmesan with ¼ cup  ground macadamia nuts mixed with a tablespoon of nutritional yeast and a good pinch of sea salt.

Don't like the radish?

If you or your kids are not a fan of radish, slice them and then soak in lemon juice and a little sea salt for 10 minutes before adding to the salad.  No heat and a divine citrus flavour is the result.

Extra veggies

I often also add red capsicum to this salad.

Note about Lemon oil

I like the Cobram Estate brand of lemon olive oil  in most supermarkets. Otherwise just use regular olive oil.
 
 

This is one of my personal faves. Let me know how you enjoy it, post a comment or rate this recipe below. 

Healthy Satay Sauce (sans peanuts)

| Make-ahead Meals, Freezable Meals, Vegetarian, Sauces and Dressings

I love recipes that are versatile and I think this healthy Satay Sauce is just that. Like all of my recipes it is very simple to make and I really love the delicate balance of Asian flavours which are perfect for both a light summer-time meal and a warming winter meal.

This healthy satay sauce swaps out peanuts for creamy cashews, creating a deliciously rich and nutty sauce that pairs perfectly with grilled meats, veggies, or even rice paper rolls. It’s quick to make and packed with fresh flavours from ginger, garlic, and lemongrass. It’s perfect for those with allergies to peanuts.

Health benefits

I like to make this with cashew nuts. Cashews bring healthy fats, protein, and essential vitamins to the table, while the ginger, garlic, and lemongrass support digestion and boost immune health. Coconut milk adds creaminess without dairy, making this satay sauce lighter but still rich and satisfying.

My Satay recipe is of the whole food kind, unlike many of the store bought ‘simmer’ style sauces. These processed sauces are nowhere near as tasty and contain dangerous additives and massive amounts of sodium and sugar (about half a cup of the sweet stuff in most jars I looked at). Two of the concerning additives I came across repeatedly are Caramel 1, which according to Additive Alert by Julie Eady, is linked to ‘gastrointestinal problems and hypersensitivity’ and 407 which is ‘a suspected carcinogen, linked to ulcerative colitis, damaging to the immune system and there is a concern re- birth defects.’ They also warn ‘do not give to infants and young children.’

So let’s just nourish our bodies every which way and make our own with this fast, simple recipe!

Ingredients

Made with simple, whole food ingredients like cashews, coconut milk, garlic, ginger, lemongrass, and tamari, this sauce is naturally gluten-free and adaptable to different tastes and dietary preferences.

How to make peanut-free satay sauce

To make this satay sauce recipe, pulse the toasted cashews in a food processor or high speed blender, then add the onion, garlic, ginger, and lemongrass to make a rough paste. Cook this mixture in coconut oil until softened, then stir in the coconut milk, chopped cashews, and other seasonings. Simmer until the sauce thickens, then adjust the flavours to taste.

Serving suggestions and how to store

Serve this satay sauce drizzled over grilled meat (chicken satay anyone?) as a dipping sauce for fresh spring rolls, paired with steamed veggies or mixed through stir-fries or noodles. Leftovers can be stored in an airtight container in the fridge for up to a week, or frozen for future use.

Vary healthy satay sauce to suit

For a vegetarian option, serve this sauce with Gado Gado-style veggies and boiled eggs. For a vegan twist, pair it with tempeh and vegetables. You can also thin it out with more coconut milk for a lighter sauce or spice it up with extra chilli for added heat.

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

This healthy satay sauce is a really simple alternative to the awful, sugar & additive laden supermarket sauces. But it's made without peanuts
Print Recipe
5 from 1 vote

Healthy Satay Sauce (sans peanuts)

This is a quick, easy and delicious version of the classic, made with cashews rather than peanuts. 
Prep Time20 minutes
Cook Time15 minutes
Total Time35 minutes
Course: Main Course
Cuisine: Asian
Servings: 1 cups

Ingredients

  • 100 g raw cashew nuts (â…” cup) lightly toasted
  • 1 red onion/s -peeled and halved
  • 2 clove/s garlic -crushed or finely diced
  • 1 tsp ginger root -peeled
  • 2 stalk/s lemongrass -inner core only
  • 1 tbsp coconut oil (or ghee or butter)
  • 125 ml canned coconut milk (½ cup)
  • 1 tbsp rice malt syrup (optional)
  • 1 red chilli/s -finely diced  (optional)
  • 1 tbsp tamari
  • ½ lime/s -juice

Instructions

  • In a food processor, pulse the cashews until they are just chopped (I like a bit of texture or the Satay will be too creamy). Set aside.
  • Now add the red onion, garlic, ginger and lemongrass to the processor and process to a rough paste (if you don't have a processor you can finely grate them or pound in a mortar and pestle).
  • Over a low heat, melt your fat and add the onion mix. Saute for a few minutes until the onion starts to soften.
  • Then add the chopped cashews, coconut milk, optional chili, sweetener and 125ml (1/2 cup of water).
  • Simmer for 5-10 minutes or until the sauce thickens.
  • Stir in the tamari and lime juice and taste it. Adjust the heat (chilli), saltiness (tamari), sweetness (rice syrup or coconut sugar) and sour flavours (lime juice) to your taste, if necessary.
  • Delicious served one of the ways below and with lime cheeks and fresh coriander leaves.

Traditional

  • Thin the sauce with water or more coconut milk and drizzle it over satay sticks

Vegetarian

  • Indonesian Gado Gado style is a quick, healthy summertime meal (as pictured). I use a mix of steamed and raw vegetables and boiled eggs. Here we have raw red cabbage, celery, cucumber, and capsicum. Steamed cauliflower, broccoli, asparagus (I'd usually add green beans too). The nice thing about eating this way is that the whole family can share and pick and choose what they want

Vegan

  • This is delicious served with vegetables (as above) and tempeh

Wraps or rice paper rolls

  • Grill some meat, toss with the satay sauce and wrap in mountain bread or rice paper rolls with lots of  julienned vegetables

Lettuce cups

  • Grill some meat, toss with the satay sauce and serve with salad, Asian herbs, and vegetables in whole cos or iceberg lettuce cups

Store

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

Make-ahead

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

Notes

Cashew-free

Sub with peanuts.

Nut-free

Sub toasted sunflower seeds and 1 tablespoon of tahini.

Low-fructose

Use rice malt syrup as your sweetener.

Soy-free

Replace the tahini with liquid or coconut aminos.

No-spice (heat)

Leave out the chilli (and ginger if really sensitive).

Tropical Smoothie

| Drinks & Smoothies

With the weather warming up, and my kids up with the birds for swim squads, a quick 5am pre-training session go-to is often this tropical smoothie (or a big cup of bone broth). Yes, this little mix happens to be ‘green,’ however rather than jump on the ‘green smoothies are the bees-knees’ bandwagon, I’m going to buck the current trend and put it out there that you don’t have to drink green smoothies to be healthy.

Personally, I don’t fancy the taste of many ‘green smoothies’  and I also don’t always like the way they make me feel.  My gut is pretty cast-iron, but some ‘green smoothies’ leave me nauseous and upset in the tummy. I also find them often just too sweet with lots of fruit and flavours to ‘mask’ the bitter greens. Leafy greens are so good for you, but I really just prefer to eat my greens!

Interestingly enough, from an Ayurvedic and Traditional Chinese Medicine perspective, green smoothies are not always a good idea. There are a few reasons, one is that lots of raw vegetables can be harsh on digestion and difficult to digest (especially when you drink them, you’re not priming your gut to receive them by chewing first).  Also if you drink smoothies icy cold this also significantly weakens digestion (cold food and drink is really not good on digestion which needs heat to do it’s job). Also the oxalate content of green smoothies is often very irritating too. Also ‘drinking’ food dilutes gastric acids again slowing digestion down further.

Which leads me back to this tropical smoothie, which just happens to be a little green, but also delicious. Simple smoothies like this can be a good way to sneak in some extra greens for leaf-hating kids (if they can get their head around the fact that it’s green of course)! But I’d urge you to keep trying with the real deal too.

As always, I have a couple of variations for you, including changing the colour!

Health benefits

The fat from the avocado is very soothing and helps to enhance the absorption of fat-soluble vitamins. The pineapple is a fabulous source of vitamin C and bromelain which is a potent anti-inflammatory and supportive to digestion. The coconut water is hydrating and along with the banana, is a great source of minerals.

This tropical smoothie is a delicious and refreshing blend of pineapple, banana, and avocado, perfect for a quick snack or light breakfast. The coconut water adds natural hydration, making it an energizing pick-me-up for any time of day.

Ingredients

This simple smoothie uses a handful of ingredients: fresh pineapple or orange, banana, avocado, and coconut water. It’s naturally sweet and creamy, with no need for added sugars.

How to make this Tropical Smoothie

Blend the diced pineapple or orange, banana, avocado, and coconut water in a high-speed blender until smooth and creamy. Add ice if needed to reach your preferred consistency.

Serving suggestions and how to store

This smoothie is best enjoyed fresh, but any leftovers can be frozen into little cups or ice-block molds for a quick, healthy snack on another day.

Vary this to suit your dietary needs

For a green boost, throw in a handful of baby spinach, kale or fresh mint. Want to switch up the flavour? Add raspberries to turn it pink. You can also boost the protein by adding a scoop of wholefood protein powder or replace the coconut water with nut milk if you’re avoiding coconut.

Take a look at the variations below for all the details as well as suggestions to alter the recipe to suit your specific dietary requirements.

Tropical smoothie
Print Recipe
5 from 5 votes

Tropical Smoothie

A simple, delicious, nourishing smoothie. The avocado adds a beautiful silky texture as well as filling good fats and loads of nutrition.
Prep Time5 minutes
Total Time5 minutes
Servings: 2

Ingredients

  • 1 cup/s pineapple (approx) or orange, diced
  • 1 banana/s
  • ½ avocado/s
  • 250 ml coconut water (1 cup)
  • Ice (if required)

Instructions

  • Blend together in a high speed blender until smooth and creamy. 

Store

  • Leftovers can be frozen into little cups or ice-block moulds for a fast, healthy snack another day.

Notes

Green boost

If you want a green boost, add in a handful of baby spinach (the smoothie in the photo has this).  Spinach is pretty flavourless so it hides very well behind most flavours in a smoothie.  Fresh mint is also lovely with this flavour combo.

Change the colour

Add raspberries to turn it pink.

Boost the protein

Stir through your favourite protein powder. I love using this collagen protein—it’s flavourless, so it works beautifully across all kinds of recipes without altering the taste.

Coconut-free

Replace the coconut water with a nut milk.

Cinnamon Peaches

| No-bake Sweets, Desserts

Sometimes the simple things in life are the best. Maybe I love these Cinnamon Peaches because my mum often made this when I was a child, as a dinner party dessert or as a special treat. One of many fond food memories!

In my opinion, this is an exquisite flavour combination. Traditionally I think of cinnamon as being combined with apple or even banana. But my favourite cinnamon flavoured fruity dessert, is this simple fresh Cinnamon Peaches recipe. With new seasons peaches just appearing and blowing my mind with their divine flavour, I thought I should share it, even though its simplicity makes me second guess doing so.

Because this is so simple, there is no hiding and the hero’s need to be tasty. So I urge you to seek out lovely fresh ground cinnamon (or even better, grind it yourself) and flavoursome ripe peaches. Floury or flavourless peaches just won’t do!

Often grilled or baked peaches are used for dessert and they are good also, especially if your peaches are not at their best. To bake peach halves, simply place in a baking dish and roast in a moderate (180C/360F oven) until fork tender, about 20 minutes. To grill them, place cut side down on the grill until they soften. If your peaches are not so sweet, you might like to drizzle over some maple syrup before cooking.

Health benefits

Cinnamon is a fabulous culinary  and medicinal herb. Its traditional uses include treating poor digestion, colds and to improve energy, vitality and circulation. Many studies have confirmed it benefits, especially in balancing blood sugar levels which are important for diabetics, weight loss and stable energy levels. It has also been found to be anti-fungal and antibacterial amongst many other benefits. The fresh peach is obviously also a great source of micronutrients and fibre. The yoghurt or (cultured) sour cream is great for digestive health. The fat from all of the optional creams below helps with the absorption of fat-soluble vitamins and also sustains the release of energy.

Ingredients

You’ll only need three simple ingredients for this healthy dessert recipe—ripe, juicy peaches, ground cinnamon, and a spoonful of sour cream or creme fraiche. Simplicity at its finest, but it’s all about choosing the freshest peaches and a quality cultured cream like Barambah Organics.

How to make fresh Cinnamon Peaches

Making cinnamon peaches is as easy as it gets, it has to be the quickest prep time of any dessert! Simply wash and slice peaches, then top with a dollop of labne, sour cream, creme fraiche or even Greek yogurt. Sprinkle a little cinnamon over the top, and serve immediately. It’s a five-minute recipe that feels like a dessert.

Serving suggestions and how to store

This dish is best served fresh and enjoyed right away, but if you have leftover peaches, store them in an airtight container in the refrigerator for up to a day. These cinnamon peaches also make a great topping for pancakes or porridge.

Vary Cinnamon Peaches to suit your dietary needs

For a dairy-free or vegan option, swap the sour cream for coconut yogurt or cashew nut cream. Both are creamy and delicious, making them the perfect alternatives to enjoy with this simple, spiced peach treat. You could also sub the peaches for plums or nectarines.

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

Cinnamon Peaches - this simple dessert just doesn't get any easier. It was my favourite as a child & destined to become my kids too.
Print Recipe
5 from 1 vote

Cinnamon Peaches

Cinnamon peaches are one of those simple but seriously delicious treats that make the most of fresh, in-season peaches. With just a sprinkle of cinnamon and a dollop of sour cream or creme fraiche, this easy recipe turns everyday fruit into something a little more special.
Prep Time5 minutes
Total Time5 minutes
Course: Dessert
Servings: 1

Ingredients

  • 1 peach/s -the freshest in-season delights you can find
  • ½ tsp ground cinnamon
  • 1 tbsp sour cream or creme fraiche (I just can't go past the Barambah Organics Sour Cream - it's simply cultured cream and divine)

Instructions

  • Now here's the hard part (ha ha) - wash and slice your lovely fresh peaches and top with a dollop of labne or sour cream.  
  • Sprinkle with cinnamon and serve immediately. Heaven!

Notes

Dairy-free and vegan

I would substitute the labne or sour cream with coconut yoghurt or cashew nut cream
 
 

Try it and let me know what you and your family think.  It's so simple, but SO good. Post a comment or rate this recipe in the comments below.

Quinoa Stuffed Mushrooms

| Make-ahead Meals, Vegetarian

These Quinoa Stuffed Mushrooms are a delicious, gluten-free and grain-free, vegetarian meal and a real family favourite. Friends have touted this a ‘restaurant quality’ meal, but they couldn’t be simpler to make. Line up flat mushrooms on a baking sheet or dish, stuffing with a flavoursome mix of onion, spinach and feta and topping with crunchy walnuts and chia seeds. Bake in the oven for 20 minutes and you have an impressive result with very little effort. 

Health benefits

Mushrooms are a nutritious vegetable and one of the few sources of vitamin D. The garlic and red onion are wonderful immune building, detoxifying vegetables. The quinoa is a complete protein and fibre rich seed. More plant-based fibre and nutrition are provided by the spinach and walnuts. The chia is another excellent source of fibre, protein and essential fatty acids.

Ingredients

The key ingredients in this recipe are of course quinoa and mushrooms! Portobello or field mushrooms are used as a large, flat base and filled with a flavoursome mixture of the stems, onion, spinach, thyme and feta. This is then topped with walnuts which roast in the oven as it is baked, giving an extra flavoursome and crunchy topping. To complete the meal, the stuffed mushrooms are dressed with a zesty garlic and lemon dressing.

How to make Quinoa Stuffed Mushrooms

While your oven is preheating, rinse and cook the quinoa. Rinsing is important to wash off any saponins that can otherwise make the quinoa taste bitter. Drain well then transfer to a saucepan, cover with water and bring to a simmer. When the water has been absorbed, place a lid on the saucepan and turn off the heat. This traps the steam, completing the cooking without risking burning the quinoa. While the quinoa is cooking, you can de-stem the mushrooms and chop the stems finely, dice the onion and chop the spinach and fresh thyme. Once the quinoa is cooked, this can be added to the chopped vegetables as well as the feta cheese. Stir together well then press firmly onto the mushrooms on the baking sheet or dish lined with parchment paper. Top with the chopped walnuts and chia if you like, then bake. While baking, prepare the dressing if you are including this. I love the flavours of the dressing to add a bit of fresh zesty lemon to the dish.

Vary Quinoa Stuffed Mushrooms to suit

This recipe lends itself to many variations! I’ve included nut-free for school lunches, dairy-free, vegan and garlic-free. If you’re out of quinoa, that’s okay too! Rice or buckwheat also work for this stuffing. For green-avoiding people, there’s an easy substitute for the fresh spinach and if mushrooms really aren’t your thing, you can even swap them to make stuffed tomatoes or capsicums. The instructions are easy to follow with these variations so have a good look to suit your needs.

Serving suggestions and how to store

Serve your quinoa stuffed mushrooms warm with a sprinkle of fresh rocket and a drizzle of zesty dressing. If you have leftovers, they store beautifully in an airtight container in the fridge—just reheat them in a low oven until they’re warmed through. 

More delicious, easy to make vegetarian meals HERE.

Quinoa Stuffed Mushrooms -a simple, delicious vegetarian meal & a real family favourite. It's gluten-free with variations for dairy-free
Print Recipe
4.86 from 7 votes

Quinoa Stuffed Mushrooms

One of my favourite meatless Monday meals, these Quinoa Stuffed Mushrooms are really tasty and quite simple to make. Plant powered nourishment!
Prep Time25 minutes
Cook Time20 minutes
Total Time45 minutes
Course: Appetizer, Main Course
Servings: 4

Ingredients

For the stuffed mushrooms:

  • 135 g quinoa (¾ cups)
  • 8 large portobello or field mushrooms -stalks removed and set aside
  • ½ red onion/s (small) finely diced
  • 30 g baby spinach - or kale leaves, finely chopped (approx. handful)
  • 1 tbsp fresh thyme leaves -picked off the stalks (or 1 teaspoon of dried)
  • 100 g feta cheese -or goats curd, crumbled
  • 60 g walnuts (½ cup) roughly chopped
  • 1 tbsp chia seeds (optional)

For the dressing (optional):

  • 1 clove/s garlic -unpeeled (roasted with the mushrooms)
  • 1 lemon/s -(small) zest and 2 tablespoons of juice
  • 60 ml extra virgin olive oil -extra virgin (4 tbsp)
Metric - US Customary

Instructions

  • Preheat your oven to 180º C/350°F (fan-forced).
  • Rinse the quinoa in a fine sieve really well for at least 1 minute (this removes the bitter saponins from the quinoa). If you have time to soak the quinoa in water with a splash of apple cider vinegar (for up to 12 hours) this will improve its digestibility.
    Cook the quinoa by placing it into a pot with 1½ 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.
  • Chop the mushrooms stalks up and combine in a bowl with the quinoa, onion, spinach or kale and thyme leaves.
  • Now mix through the feta or goats curd. Taste and season with sea salt and freshly ground black pepper.
  • Spoon onto the mushrooms, pressing it into place and then top with the walnuts and sprinkle with the chia seeds.
  • Place them in a baking tray with the whole clove of garlic and roast for 20 minutes.
  • For the dressing mix together the zest, lemon juice and olive oil, and once cooked, squeeze out the soft centre of the roasted garlic and mix into the dressing.

Serve

  • With rocket and a drizzle of dressing.

Make-ahead

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

Store

  • Store in an airtight container in the fridge.

Notes

Nut-free

Leftovers are great for school lunches. To make them nut-free substitute the walnuts with sunflower seeds or just omit altogether.

Dairy-free and vegan

Replace the feta or goat cheese with a thick cashew nut cream. Recipe here.

Garlic-free

Omit the garlic in the dressing.

No quinoa

No worries, you can replace it with brown rice or buckwheat.

Kids hate green

Replace the spinach with grated carrot.

Don't do mushrooms?

Then you may not have read this far - but, you could substitute with half a tomato or capsicum with the centre scooped out.
 
 
 

Hope you like this recipe?  I love to receive your feedback, write a comment below to show your support!

Self-saucing Chocolate Pudding

| Baked Sweets, Desserts

This low sugar self-saucing chocolate pudding is a perfect winter dessert – so I thought I’d better sneak it onto the blog before the weather starts to warm up! It is so easy to make and the result is a moist, gooey chocolate centre and a light, fluffy cake on top. Certainly not an everyday food, but a lovely refined sugar-free chocolate hit. I’ve also included variations for gluten, grain, dairy-free and low-fructose. My kids go crazy for this simple dessert!

Health benefits

While this pudding is definitely a treat, using wholemeal spelt flour and natural sweeteners like rice malt syrup or honey makes it a healthier option compared to traditional chocolate puddings. Cacao is rich in antioxidants and can give your mood a boost, so there’s a little extra goodness packed into every bite.

Ingredients in 

You’ll need butter, milk, an egg, baking powder, coconut sugar or rapadura, cacao powder (or cocoa powder), and wholemeal spelt flour for the cake. The sauce comes together with rice malt syrup, cacao, and boiling water for that signature self-saucing effect. It’s a simple ingredient list that creates something magical.

How to make this healthier chocolate self-saucing pudding

Start by preheating your oven and greasing your ovenproof baking dish or ramekins. Blend or whisk together the wet ingredients in a medium bowl with the sugar and cacao, fold in the spelt flour and gently stir until combined. Pour the pudding batter into your prepared dish or ramekins and carefully pour the sauce mixture over the top of the batter using the back of a spoon to slow the flow. Bake for 20-30 minutes until the top is set and the sauce is bubbling underneath.

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

Serving suggestions and how to store

This pudding is best served fresh out of the oven while the chocolate sauce is still hot and gooey. Pair it with double cream, coconut cream or vanilla ice cream and add some fresh berries for a refreshing contrast. If you have leftovers (unlikely!), store them in an airtight container in the fridge and reheat gently.

Vary this low sugar self-saucing chocolate pudding to suit 

To make this self-saucing chocolate pudding dairy-free, use coconut milk and replace butter with macadamia nut oil or coconut oil. For a gluten-free version, swap the spelt flour for a blend of almond meal and buckwheat flour. Low-fructose? Try pure stevia instead of coconut sugar. 

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

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

Low Sugar Self-Saucing Chocolate Pudding, a delicious refined sugar free gooey chocolate treat with variations for fructose, gluten, grain & dairy free
Print Recipe
4.70 from 30 votes

Self-saucing Chocolate Pudding

This self-saucing chocolate pudding is the ultimate indulgence, with a rich, gooey chocolate centre and a light, fluffy cake on top. It’s perfect for a cozy dessert that’s easy to throw together but feels like a special treat. Serve it hot out of the oven with cream or berries for a delicious dessert.
Prep Time15 minutes
Cook Time20 minutes
Total Time35 minutes
Course: Dessert
Servings: 4

Ingredients

  • 80 g butter -melted
  • 120 ml milk (of choice) (½ cup)
  • 1 large egg/s
  • 2 tsp baking powder
  • 2 tbsp coconut sugar or rapadura
  • 2 tbsp cacao powder -unsweetened Dutch process or raw
  • 115 g wholemeal spelt flour (1 cup) see gluten-free below

For the sauce

  • 170 g rice malt syrup, honey or maple syrup (½ cup)
  • 2 tbsp cacao powder -unsweetened Dutch process or raw
  • 250 ml boiling water (1 cup)

Instructions

  • Preheat your oven to 180º C/350°F (fan forced). Grease an 8 cup capacity ovenproof dish or four large ramekins.
  • In a food processor or blender mix together the melted butter, milk, egg, baking powder, coconut sugar and cacao until frothy and very well combined. 
  • If using a Thermomix, melt the butter 1 minute, temp 80, speed 3. Add the milk, egg, baking powder, sugar, and cacao and mix 30 seconds, speed 5.
  • Fold through the spelt flour gently until just combined (don't over-mix or it will become rubbery).
  • If using a Thermomix, mix 10 seconds, interval speed, fold in flour from side
  • In a large jug, dissolve the rice malt syrup and cacao in the boiling water.
  • Place the cake batter into the oven proof dish or divide between the ramekins.
  • Slowly pour the sauce over the back of a large metal spoon to cover the cake mix.
  • Place your dish or ramekin on a tray in case the sauce bubbles over and bake for approximately 20 minutes (for the ramekins) and 30 minutes if using a large dish.
  • Serve hot out of the oven with double cream and berries.

Store

  • Best hot and fresh out of the oven but can also be stored airtight in the fridge and reheated in a low oven.

Notes

Dairy-free

Use coconut milk and swap the butter for 80ml of macadamia nut oil or coconut oil. Serve with coconut cream.

Grain and gluten-free

Swap the spelt for half a cup of almond meal and half a cup of buckwheat flour.

Low-fructose

Exchange the coconut sugar for pure stevia (to taste).

Coconut-free

Choose rapadura as your sweetener.
 

I'd love to hear how you like this scrumptious pudding. Post a comment or rate the recipe below. 

Char-grilled Brussels Sprouts

| Vegetarian, Side dishes

These Char-grilled Brussels Sprouts have become a favourite in our household. So much so my kids ask me to buy them every time I’m grocery shopping. As much as they eat most vegetables – they would rarely actually request them for dinner!

My husband and I both reminisce how much we hated Brussels Sprouts as kids. So why do my kids absolutely love them? We were eating out on holiday one year and I took a punt and ordered a side serve of this much-maligned vegetable; I just like the way it read on the menu (char-grilled, mustard, lemon…flavours we all like).

The rest they say is history and here, I share my kids favourite brussels sprouts recipe (which we now have to count onto plates to make sure everyone has an equal amount).

Heath benefits or char-grilled brussels sprouts

Brussels Sprouts are from the Brassica family of vegetables – the same family as the cruciferous vegetable broccoli, kale and cabbage. They are a great source of dietary fibre, vitamins c and vitamin K making them great for gut health and immunity. Cruciferous vegetables contain cancer-fighting antioxidants called glucosinolates, but Brussels sprouts top them all when it comes to the total content. Brussels sprouts provide essential nutrient support for the body’s detox, antioxidant and anti-inflammatory pathways, all of which are important for fighting cancer. In Traditional Chinese Medicine, they are prescribed to help with digestion.

By serving with a fat (like olive oil), it assists the absorption of the fat soluble vitamins.

Ingredients

You’ll need fresh Brussels sprouts, dijon mustard, lemon-infused olive oil, red wine vinegar, and seasonings like sea salt and black pepper. If you don’t have lemon infused olive oil, replace it with regular olive oil and a tablespoon of lemon juice. These simple ingredients come together for a delicious, nutrient-rich side dish that’s easy to whip up.

How to make Char-grilled Brussels Sprouts

Start by trimming and halving your Brussels sprouts. Heat your BBQ or chargrill to high and cook the sprouts quickly on the hot grill until the outer leaves start to blacken. In a small bowl, mix the mustard, lemon extra virgin olive oil, and vinegar, then toss it with the hot sprouts. Serve them immediately for the best flavour and texture.

Serving suggestions and how to store

These char-grilled Brussels sprouts are best served fresh and hot right off the grill. They make a great side dish for grilled meats or as part of a vegetarian meal. If you have leftovers, store them in an airtight container in the refrigerator for up to two days, and reheat them on the stove or in the oven to keep the crispiness.

Other ways to enjoy Brussels sprouts

The best way to cook Brussels – first and foremost is QUICKLY. Overcooking them results in the releases of the stinky (though very healthy) glucosinolates which has most likely turned you off this vegetables in the past. Other ways I like to enjoy them include stir-fried, roasted and lightly steamed.
 
Other flavours that work well with Brussels Sprouts:
  • Toss through with crispy bacon or pancetta
  • Mix with caramelised onion and balsamic vinegar
  • Nice with grated parmesan or another strong flavoured cheese
  • A drizzle of any acidic dressing is lovely too
Char-grilled Brussels Sprouts with a lemon oil & mustard dressing are my kids favourite vegetable. It's all in the flavour combos, so yummy
Print Recipe
5 from 2 votes

Char-grilled Brussels Sprouts

Char-grilled Brussels sprouts are a quick and tasty way to enjoy this often underrated vegetable. They develop a smoky, crispy exterior that pairs perfectly with a tangy mustard dressing. This recipe is perfect for a BBQ side dish or a light, healthy snack. Once you’ve tried Brussels sprouts cooked this way, they’ll become a regular feature in your meal rotation!
Prep Time10 minutes
Cook Time5 minutes
Total Time15 minutes
Course: Side Dish
Servings: 4 sides

Ingredients

  • 12-15 brussels sprouts
  • 1 tsp dijon mustard
  • 3 tbsp lemon-infused olive oil (I like Cobram Estate brand from all supermarkets)
  • 2 tsp red wine vinegar
  • Sea salt and freshly ground black pepper - to taste

Instructions

  • Prepare you Brussels Sprouts by trimming the stalks and stripping the outer leaves. Cut lengthways in half.
  • Heat the chargrill on your BBQ to high.
  • Cook the sprouts very quickly, just until the outer leaves are blackening.
  • In a small bowl mix the mustard, lemon infused olive oil and vinegar.
  • Toss through the Brussels Sprouts to coat and serve immediately.

Notes

No lemon infused oil

No problem. Use olive oil with a tablespoon of lemon juice instead. 
 
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.
 

Is this a vegetable you like, or not?  How else do you like your sprouts or if you try this and would like to let me know how it was received, post your comment below?

 

Poached Eggs in Bone Broth

| 30 Minute Meals, Breakfast

Unless you are new to Well Nourished, you would have heard me bang on about breakfast and my new ebook over the past week. It’s a meal time that I clearly feel pretty passionate about.

However, to tell you the truth, I’m actually not all to fussed over eating breakfast myself. Ask my mum; as a teenager, we used to argue over my poor appetite at breakfast all the time. But as I’ve grown older and wiser, I’ve come to put two and two together and I have to admit she was right! I notice a huge difference in my energy levels, productivity and weight management when I make an effort to eat a good quality breakfast.

I believe this is one of the reasons why many people feel so much better on many of the better quality, whole food oriented ‘diets’ out there. When people following the diet are made to drop their usual processed breakfast and eat real food, they always feel SO much better, regardless of the other dietary changes they’ve made.

It has been the greatest windfall of the food processing industry to have us all programmed to believe that breakfast has to be cereal, toast or more recently a boxed breakfast drink.  None of these foods are foods at all. They are heavily processed, nutritionally void, pseudo-foods that are damaging to your health (including the health food varieties too).

Which brings me to this weeks recipe. Although this is not a recipe in my new ebook Rise and Shine – A Well Nourished Breakfast, I have suggested this type of breakfast in the section about bone broth. This Poached Eggs in Bone Broth is my families absolute all time favourite breakfast at the moment. My kids aren’t too keen on kale at all, but for some reason, when I serve it like this I don’t hear one moan. Go figure!

Soup for breakfast just feels SO right – instantly nourishing and healing. I hope you enjoy it too!

Health Benefits

This gluten-free dish is brimming with nutrients! The bone broth I’ve raved and raved about here. The stuff is as close to a cure-all as you will get. The garlic is a wonderful detoxifier and vitamin rich food. The kale is another nutrient dense food with a host of healing phytochemicals (plant-based nutrients), especially when cooked. The eggs are protein-rich nutrient bombs.

Bonus points – doubles as a fantastic lunch or dinner.

Ingredients

The main ingredients are bone broth (or chicken stock), mushrooms (preferably shiitake for their immune-boosting properties), kale, and free-range eggs. For an extra digestive boost, serve with sauerkraut or kimchi, and pair it with a slice of sourdough or grain-free bread.

How to make Poached Eggs in Bone Broth

Simmer garlic cloves in the chicken broth over a medium heat, then add the mushrooms and let them cook briefly. You can either poach your eggs separately or crack them directly into the broth, spooning the liquid over the yolk. Add the kale just before serving to allow it to wilt, and season with salt and pepper. It’s ready to enjoy in minutes!

Serving suggestions and how to store

Serve this dish hot with a side of sourdough or grain-free bread, and for an extra probiotic punch, add a spoonful of sauerkraut or kimchi. This dish is best eaten fresh, but you can store leftovers in an airtight container in the fridge for up to 2 days. Simply reheat gently before serving.

Vary poached eggs in bone broth to suit

To make it egg-free and vegan, replace the eggs with organic tofu or tempeh for added protein, and swap the bone broth for vegetable broth. You can also add a variety of vegetables or give it an anti-inflammatory boost by incorporating ginger and turmeric. For a garlic-free option, substitute garlic with grated ginger. Adding noodles is another great way to make this meal heartier!

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

Poached eggs in bone broth
Print Recipe
5 from 2 votes

Poached Eggs in Bone Broth

Poached eggs in bone broth is a nourishing and simple dish that's perfect for breakfast, lunch, or even a light dinner. It combines protein-packed eggs with the immune-supporting benefits of bone broth, mushrooms, and kale, making it a delicious way to boost your health. Plus, it's versatile enough to suit a variety of dietary needs and preferences.
Prep Time10 minutes
Cook Time10 minutes
Total Time20 minutes
Course: Breakfast, Main Course
Servings: 1

Ingredients

  • 250 ml chicken broth or stock (1 cup)
  • 1 clove/s garlic -peeled and sliced
  • 3 stem/s kale -(approx.) washed and shredded
  • 80 g mushrooms -my preference is shitake (very immune boosting), oyster or Swiss brown mushrooms (approx. 6)
  • 2 egg/s

Instructions

  • Place the garlic and broth in a small pan.
  • Heat until just simmering, add the mushrooms and cook for a minute.
  • To poach the eggs you can do one of two things:
  • Poach them in a separate pot as you would normally (I use this method when cooking for the family)
  • Push the mushrooms to the sides of the pan and crack your egg into the middle of the pan. I spoon the broth over the yolk as it simmers (this works best for a single serve).
  • Add the kale just prior to serving to wilt it quickly.
  • Season with sea salt and ground pepper and serve immediately.
  • I love this served with sauerkraut or Kim chi (for more digestive support).

Serve

  • With a slice of sourdough or grain free bread like my Breakfast Bread (pictured here).

Notes

Egg-free and vegetarian

I would add sliced organic tofu or tempeh for protein. Use vegetable broth instead of chicken.

More or different veggies

Go ahead, the limit is your imagination.

Anti-inflammatory boost

Add finely grated ginger and turmeric root early in the cooking process.

Garlic-free

Replace the garlic with finely grated ginger (a 2cm piece approx.)

Add noodles

I often add red rice noodles (or your preferred noodle).
 

I know you are going to love this flavour combination.  As always I love to receive your feedback, post a comment below. Have you ever poached eggs in the broth?

 

Rhubarb Raspberry Roly-Poly

| Baked Sweets, Desserts

This Rhubarb Raspberry Roly-Poly is one of my favourite winter weekend or dinner party desserts. I love the combination of raspberries and fresh rhubarb rolled in a soft pie-like dough. Serve with double cream or coconut yoghurt (my preference), though the rest of my family say vanilla bean ice-cream is ‘a must.’

Health benefits

This is a healthier version of the sugar and jam drenched traditional roly-poly in one of my nana’s old cookbooks (actually, it is a book filled with cuttings from magazines and lots of handwritten recipes that no doubt a neighbour or friend had shared). It’s still certainly not an everyday food, rather seriously good comfort food for those times when a little deliciousness in life is called for.

Ingredients

Using wholesome ingredients like wholemeal spelt flour, fresh rhubarb, and raspberries, this recipe is both nourishing and delicious. With just a few pantry staples like butter, cinnamon, and coconut sugar, you can whip up this easy dessert in no time.

How to make a Rhubarb Raspberry Roly-poly

Start by making a simple dough, roll it out, then spread your sweet filling of rhubarb and raspberries across it before rolling it up. Slice it into rounds, place on a tray, and drizzle with a sweet syrup before baking to golden perfection. The result? Soft, flaky dough and juicy fruit in every bite.

Serving suggestions and how to store

Serve this rhubarb and raspberry roly-poly fresh from the oven with a generous dollop of double cream, coconut cream, or your favourite vanilla ice cream. Leftovers (if there are any!) can be stored in an airtight container in the fridge and reheated for a cozy snack the next day.

Vary Rhubarb Raspberry Roly-Poly to suit

For a dairy-free version, swap the butter for macadamia nut oil and the milk for coconut milk. If you need a gluten-free option, substitute the spelt flour with gluten-free bread flour. You can also get creative with the filling – try pears and ginger for a seasonal twist! Take a look at the variations (below the main recipe) for suggestions to alter the recipe to suit your specific dietary requirements.

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

This rhubarb raspberry roly-poly is a healthier version of the sugar and jam drenched traditional dessert. It's easy to make & so delicious!
Print Recipe
5 from 1 vote

Rhubarb Raspberry Roly-Poly

This Rhubarb Raspberry Roly-poly is a deliciously nostalgic dessert that’s easy to make and perfect for those who love a fruity, comforting treat. With a light, buttery dough wrapped around a sweet-tart filling of rhubarb and raspberries, it's a gorgeous twist on the classic roly-poly that’s sure to impress both kids and adults alike. Serve it warm with cream or ice cream for a dessert that feels like a big hug in a bowl.
Prep Time20 minutes
Cook Time40 minutes
Total Time1 hour
Course: Dessert
Servings: 8

Ingredients

For the dough

  • 480 g wholemeal spelt flour
  • 4 tsp baking powder
  • ½ tsp sea salt
  • 180 g butter -chilled and cubed
  • 250 ml milk (of choice) (1 cup)

For the filling

  • 100 g raspberries (1 cup) fresh or frozen
  • 1 bunch/s rhubarb -1cm dice
  • 2 tsp ground cinnamon
  • 2 tbsp coconut sugar or rapadura

For the syrup

  • 170 g rice malt syrup, honey or maple syrup (½ cup)
  • 250 ml boiling water (1 cup)

Instructions

  • Preheat the oven to 180ºC/350°F (fan forced).
  • To make the dough: combine the flour, baking powder and sea salt. Add the butter and either rub into the flour by hand or process until well combined with the flour (to form a crumb). Add the milk and mix until a firm, slightly sticky dough is formed.  If it is too sticky, add more flour or to dry, add a little more milk.
  • Roll out between two pieces of baking paper into a 1cm thick (roughly) rectangle.
  • Remove the top piece of baking paper and scatter the filling evenly over the dough then roll it up into a cylinder. Trim the outer doughy edges and cut into approx. 2cm wide slices, carefully placing each slice onto a baking tray, leaving a little room between each one (they will expand).
  • For the syrup: combine the sweetener and hot water and mix until the sweetener has dissolved. Drizzle over each roly-poly.
  • Bake for 40 minutes or until the dough has risen and browned slightly (and most of the syrup has reduced).

Serve

  • Hot out of the oven with double cream, coconut cream or dare I say it (my kids and hubby are cheering me on)…a good quality vanilla ice-cream.

Note

  • Making a good dough, especially gluten free requires TLC and a keen eye to achieve the right consistency in the dough. Once you've got the knack, you'll not look back.

Store

  • Store in an airtight container in the fridge.

Notes

Dairy-free and vegan

Replace the butter with 100ml of macadamia nut oil and milk with the approx. the same quantity of coconut milk.  (Sorry I have run out of time and I have not recipe tested this yet). I'd recommend adding the coconut milk gradually to form the right consistency in the dough.

Gluten-free

Replace the spelt flour with a good quality gluten-free bread flour.

Low-fructose

Replace the coconut sugar with a pinch of stevia powder and chose the rice malt syrup as your sweetener for the syrup (and definitely skip the ice-cream)!

A different filling

Absolutely possible, the limit is your imagination. I love playing with various spices in the syrup too like ginger, cardamom, cloves etc; Pear and ginger are divine and in season now.

Lighter dough

You can substitute white spelt or half/half for a lighter consistency.
 

I'd love to hear how you like this recipe. Please post a comment or rate it now. 

Sticky Drumsticks (with a Simple Tahini Yoghurt Dipping Sauce)

| Budget Friendly, Make-ahead Meals, Chicken, Healthy Lunchbox

Today, I have for you, a delicious sticky drumsticks recipe – perfect for picnics, a meal, and leftovers are great for school lunches too. They’re budget friendly (even organic drumsticks are quite affordable), super quick to make and something I’m sure the whole family will love.

Health benefits

Most stores bought marinades are a combination of unhealthy ingredients such as sugar, vegetable oils, additives, and preservatives. This homemade marinade demonstrates that healthy doesn’t necessarily mean hours in the kitchen. The marinade is gluten-free, dairy-free and has a fructose-free option. The chicken is obviously a great source of protein and the yoghurt full of gut loving probiotics.

Ingredients

You only need a few simple ingredients like clove garlic, tamari, and lemon zest & juice to whip up this tasty marinade, while the tahini yogurt sauce is made from whisking together full-fat natural yoghurt (or plain greek yogurt), tahini, and a pinch of spices. With these pantry staples, you’ll have a delicious dish that’s easy to prepare and sure to impress.

Instructions for making Sticky Drumsticks with yogurt tahini sauce

Making these sticky drumsticks is super easy. Mix up the marinade, pour it over the drumsticks in a roasting dish, and bake them in the oven for about 40 minutes. While they’re cooking, quickly whip up the tahini yoghurt dipping sauce and you’re ready to serve a delicious meal.

Serving suggestions and how to store

Serve these sticky drumsticks with the dipping sauce on the side for a satisfying finger food dish. They’re great with a simple salad, some roast veggies or pita chips. Leftovers can be stored in an airtight container in the fridge for up to three days, and you can reheat them in a low oven or enjoy them cold.

Vary this sticky drumsticks recipe to suit

To make this dish dairy-free, swap out the yoghurt for coconut yoghurt in the dipping sauce. If you’re avoiding soy, use coconut aminos instead of tamari. For a sesame-free version, replace the tahini with almond butter, and if you’re garlic-free, just use extra cumin and a pinch of chilli flakes for added flavour.

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

This sticky drumsticks recipe is delicious, budget friendly & super quick to make. The family will love them especially with the creamy sauce
Print Recipe
5 from 4 votes

Sticky Drumsticks (with a simple tahini yoghurt dipping sauce)

These sticky drumsticks are the perfect mix of sweet, savoury, and just a little tangy, making them a family favourite for dinner or a casual BBQ. Paired with a creamy tahini yoghurt dipping sauce, this easy-to-make dish is a guaranteed hit that’s both healthy and delicious. Whether served hot or cold, it’s a versatile recipe you’ll want to keep on repeat.
Prep Time5 minutes
Cook Time40 minutes
Total Time45 minutes
Course: Main Course
Servings: 12 drumsticks

Ingredients

  • 12 chicken drumsticks (approx.)

Marinade

  • 1 clove/s garlic -crushed
  • 60 ml tamari (¼ cup)
  • 85 g rice malt syrup or honey (¼ cup)
  • 1 lemon/s -zest and juice

Simple tahini yoghurt dipping sauce

  • 250 g natural, Greek or coconut yoghurt (1 cup)
  • 2 tbsp hulled tahini 
  • ¼ tsp sea salt - or to taste
  • ½ tsp ground cumin
  • ½ tsp ground cinnamon
Metric - US Customary

Instructions

  • Preheat the oven to 180°C/350°F (fan-forced).
  • In a small bowl or jug mix all the marinade ingredients together.
  • Place the drumsticks in a small roasting dish in a single layer.
  • Pour the marinade over the top to toss and coat the chicken evenly and place in the oven for about 40 minutes or until the chicken is cooked through. If they are not brown enough, you can always place them under the grill for a few minutes at the end of the cooking process.
  • While they are baking make the dipping sauce. Mix all of the ingredients until well combined and serve with the drumsticks.

BBQ tip

  • If you wanted to BBQ these you could. Just score the meat of each of the drumsticks three times, to allow the marinated to penetrate and to help them to cook through without burning.

Serve

  • Serve with a napkin or wrap foil around the 'handles' .
    Enjoy hot or cold with the tahini yogurt dipping sauce (recipe below).

Make-ahead

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

Store

  • Store leftovers in an airtight container in the fridge.

Notes

Fructose-friendly

Choose rice malt as your sweetener.

Dairy-free

Choose coconut yoghurt for the dipping sauce.

Sesame-free

Replace the tahini with almond butter.

Garlic-free

Replace the garlic with a teaspoon of cumin and a pinch of chilli flakes.

Soy-free

Replace the tamari with liquid or coconut aminos.

After more healthy lunchbox inspiration?

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

Healthy Salad Dressings – 3 Recipes to Jazz Up Salads & Vegetables

| Sauces and Dressings

A few months ago we went to a sailing club with a group of friends and family for lunch. I ordered fish and salad, a safe bet, but when it came I struggled to eat it.  Not because it wasn’t a nice piece of fish, the salad was lovely and fresh, but the cheap, processed salad dressing just killed it for me. I realised it had been SO long since I’d eaten anything but a homemade (vegetable oil and sugar-free) salad dressing, that this one was a real insult to my senses. My husband said I should have stuck to the Parmigiana!

Okay, I’m sure at this point you’re thinking, get over your fussy self and just eat the and bloody meal! I did just that, but it really made me realise just how a good dressing can make or break a meal. I also resolved that I might have to become a ‘dressing on the side’ kinda girl from now on.

Why you should always avoid shop bought dressings

Looking at the ingredients list, even the ‘natural’ dressings are a nutritional disaster and need to be avoided. Most are a combination of highly processed vegetable oils, sugar (many of the dressings on the market list it as the third ingredient), sulphites and other damaging and allergenic additives. To read more about the dangers of vegetable oils and why we need to avoid them, click HERE.

Why homemade dressings are healthy

Where processed salad dressings are so bad, homemade dressings are really good for you and super simple to make. The monounsaturated fats in extra virgin olive oil are beneficial to your health and when served with salad and vegetables, actually enhance the absorption of the fat-soluble vitamins found in them. The acid half (vinegar or citrus juice), assists in the digestion of vitamins and minerals, most of which are more efficiently absorbed in an acidic environment. Plus, vinegar is a source of acetic acid, and acetate is fabulous for modulating immune responses via the gut.

Plus they taste incredible and make eating a salad, steamed or roasted vegetables, so much more enticing and interesting. Salads and vegetables will never be boring again and you may just win over veggie/salad fussy little ones with a really tasty dressing!

Rule of thumb

The rule of thumb with any dressing is approximately 3 parts oil to 1 part acid (vinegar or citrus juice). Always taste your dressing before pouring, it should be on the acidic side as once dressed the salad and veggies will balance this out. Dress your salad or veggies just prior to serving and be careful not to overdo it, less is more (you can always add more if you need to).

I like to make my dressings in small jars. It’s a quick no mess way to make dressings and you can throw any leftover in the fridge for another day. I also mark jars so that my kids can make dressing for me without even measuring the oil/vinegar.

Ingredients

Using just a handful of fresh ingredients like olive oil, vinegars, and lemon juice, these dressings are quick to make and versatile. You can even customise them with fresh herbs or dried herbs, clove garlic, or mustard for extra depth of flavour, making them as simple or as fancy as you’d like.

How to make homemade salad dressings

To make these salad dressing recipes, all you need to do is mix the ingredients in a small jar and give it a good shake. Whether it’s the creamy French dressing with mustard and garlic, or the bright lemon dressing with zest, they come together in under five minutes and are ready to serve.

Serving suggestions and how to store

Drizzle these healthy homemade salad dressings over fresh salads, use them as a marinade, or toss with roasted vegetables for extra flavour. Leftover dressing can be stored in an airtight container in the fridge for up to a week—just give it a quick shake before using again.

Vary healthy salad dressings suit your dietary needs

To make these dressings gluten-free, simply ensure your vinegar is gluten-free. If you prefer a garlic-free option, just skip the garlic—it won’t compromise the flavour. They’re already dairy-free so there’s no adjustment there. You can also experiment with infused oils or swap balsamic vinegar for raspberry vinegar for a low-fructose alternative!

For more quick, easy healthy salad dressing recipes, click HERE.

Healthy Salad Dressings
Print Recipe
5 from 3 votes

Healthy salad dressings - 3 recipes to jazz up salads and vegetables:

Whip up these healthy salad dressings to elevate any meal with a burst of flavour. From a creamy French dressing to a zesty lemon option, these simple and wholesome dressings come together in minutes and can transform a basic salad into something special.
Prep Time5 minutes
Total Time5 minutes

Ingredients

Creamy French dressing

  • 6 tbsp extra virgin olive oil -extra virgin
  • 2 tbsp red wine vinegar -or white wine or apple cider vinegar
  • 1 tsp dijon mustard
  • ¼ clove/s garlic -crushed (optional)
  • Sea salt and freshly ground black pepper -to taste

Balsamic vinegar dressing

  • 6 tbsp extra virgin olive oil -extra virgin (this is also lovely with lemon infused EVOO)
  • 2 tbsp balsamic vinegar (for fructose free, choose a sugar-free raspberry vinegar instead - I love Young's Already Famous Raspberry Vinegar)
  • Sea salt and freshly ground black pepper -to taste

Lemon dressing

  • 6 tbsp extra virgin olive oil -extra virgin
  • 2 tbsp lemon juice
  • 1 lemon/s -zest finely grated
  • Sea salt and freshly ground black pepper -to taste

Instructions

  • Place all ingredients in a small jar and shake until well combined.
  • You can use these bases to add in other flavours like herbs and spices too if you like.

Store

  • Store leftover dressing in an airtight container (jar) in the fridge.

Notes

Gluten-free

Ensure the vinegar you choose is gluten-free.

Garlic-free

Simply omit the garlic. 

 

How easy is that?  Hopefully, I've given you enough inspiration and direction to make your own dressing.  If you're feeling lazy, you can just pour the dressing ingredients directly over your salad.  You'll just get a better consistency if you premix them first.
 

I'd love to receive your comments or questions.  Post yours below...

Homemade Hot Chips with Salt & Vinegar Aioli

| Savoury Snacks, Side dishes

Today’s recipe is a simple one, but a goodie – it’s my take on healthy homemade hot chips with a little twist. Nothing beats the crispy, golden goodness of homemade hot chips especially when paired with a salt & vinegar aioli! Whether you’re making them as a snack or a side, this recipe turns simple potatoes into something special, with the perfect balance of crunch and flavour. It is one of my kids favourite treats and I often cook up a batch for a snack on the weekend or to accompany the main meal mid week.

Health benefits

Homemade hot chips (or french fries depending where you’re from) are a healthier alternative to store-bought or fast-food versions with their many additives and damaging vegetable oils. By oven roasting in ghee or coconut oil (rather than deep frying), you’re cooking with stable fats that won’t oxidise at high heat. Plus, pairing these chips with a homemade aioli allows you to skip the additives in store-bought versions, Apple cider vinegar offers gut health benefits and the garlic supports immune health.

Ingredients

You’ll need just a few simple ingredients starting with the hero of the dish, potatoes. The best varieties for chips include Sebago, Russet potatoes, Maris Piper or King Edward. Also a quality fat like ghee or coconut oil, garlic cloves, sea salt, homemade or good-quality mayonnaise, and apple cider vinegar to give that aioli its classic tang.

How to make homemade potato chips

Preheat your oven to a hot 220°C/430°F (fan-forced), and heat your roasting fat on a tray. Chop your potatoes into your preferred thickness (or use a Mandoline slicer for evenness) and toss them in the hot oil, then season with sea salt and add a garlic clove for extra flavour. Roast them in a single layer until crispy, about 30-40 minutes. If you have an air fryer you could toss the potatoes in a large bowl with the melted fat of your choice and fry until crisp. For the aioli, mix the soft roasted garlic with mayo and apple cider vinegar in a small bowl for a zesty dipping sauce.

Serving suggestions and how to store

These chips are best served hot and crispy, straight from the oven with the salt & vinegar aioli on the side. They’re great as a side with simply prepared protein. You can store leftovers in an airtight container in the fridge, but be sure to reheat them in the oven to bring back that crunch.

Vary this to suit your dietary needs

For a garlic-free version, simply omit the garlic or add a pinch of smoked paprika for a smokey flavour twist. If you’re vegan or egg-free, sub in a vegan mayo and use coconut oil as the roasting fat. Alternatively, skip the aioli altogether and just sprinkle your chips with apple cider vinegar and sea salt!

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

These healthy homemade hot chips with salt and vinegar aioli are nutritious and so very delicious - the kids will love them
Print Recipe
5 from 4 votes

Homemade hot chips with salt and vinegar aioli

Hot chips can be healthy if you make them my way. Add in the salt and vinegar aioli and you have one delicious side.
Prep Time15 minutes
Cook Time40 minutes
Total Time55 minutes
Course: Side Dish
Servings: 4

Ingredients

  • 5 potato/s (approx.) washed but unpeeled
  • 1 sweet potato/s (large) washed but unpeeled
  • 2 tbsp ghee, lard or coconut oil -melted if solid (I think ghee makes the crunchiest chips)
  • 1 tbsp sea salt -to taste
  • 1 clove/s garlic -unpeeled
  • ¼ cup/s whole egg mayonnaise -homemade recipe link below (or a good quality whole egg mayo)
  • 1 tbsp apple cider vinegar (I like Braggs brand)

Instructions

For the hot chips

  • Preheat your oven to 220℃/430℉ (fan-forced). Heat a large tray with the ghee, lard or coconut oil until the fat is piping hot.
  • Cut your potatoes into chips, as thick or thin as you like.
  • Place onto the baking tray and toss in the hot fat until they are well coated, season well with sea salt. Add the clove of garlic.
  • Arrange in a single layer if possible (this helps to achieve the perfect crispy chip).
  • Cook until the chips are crispy and brown (approx. 30-40 minutes).
  • Remove the clove of garlic after about 20 minutes (or once it's softened).

Salt and vinegar Aioli

  • To make the aioli; Push the flesh from the cooked garlic clove into the mayonnaise. Add the apple cider vinegar and a little sea salt and mix until well combined.

Serve

  • Immediately, with the salt and vinegar aioli!

Notes

Home-made mayo

Click here for my recipe.

Lemon aioli

Adding lemon zest to the mayonnaise instead of the apple cider vinegar is also delicious.

Garlic-free

Omit the garlic or sub with a teaspoon of smoked paprika.

Egg-free and vegan

Swap the mayo with savoury cashew cream. Choose the coconut oil as the roasting fat.

No Mayo

These are delicious simply sprinkled with the apple cider vinegar and sea salt.
 
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.
 

Are hot chips a favourite in your house?  What do you think of my little salt and vinegar aioli twist?

Chargrilled Caesar Salad with Maple Bacon

| Pork recipes, Vegetarian, Salads

My husband used to work as a waiter in Melbourne many years ago. It’s where he developed his passion for good food. Since I first met him, he has reminisced and raved about a chargrilled Caesar Salad that one of the restaurants used to serve. With my lettuce patch in full yield, this is the perfect time of year for me to have a go at recreating this delicious salad.

The end result was well received and my 6-year-old son rated it as his new ‘favourite’ – so I guess I’ll be making this again over winter.

Whilst the processes in this recipe are a little more fiddly than my standard fare, it is anything but tricky to make. As usual, I’ve accommodated various dietary requirements including a vegetarian variation.

Until then… A chargrilled Caesar Salad with Maple Bacon

Health benefits

Packed with protein from the bacon and optional boiled eggs, this Caesar salad is more than just a side dish. The cos lettuce provides plenty of fibre and vitamins, while the homemade dressing lets you control the ingredients, ensuring a healthier option compared to store-bought versions.

Ingredients

For this recipe, you’ll need bacon, maple syrup, sourdough bread, cos lettuce, parmesan cheese and a homemade Caesar dressing featuring whole egg mayo, lemon juice, garlic cloves, dijon mustard, and anchovies. If you’re not a fan of anchovies, don’t worry—they melt into the dressing and just add a nice salty kick!

How to make this Caesar Salad recipe

Start by candied your bacon in maple syrup and baking it until crispy. Char the sourdough and lettuce on a hot grill for added depth of flavour. Whisk together the dressing, then assemble the salad with grilled cos, maple bacon, sourdough croutons, parmesan, and a drizzle of dressing. Add extras like boiled egg or avocado if you like.

Serving suggestions and how to store

Serve this Caesar salad with a sharp knife to slice through the charred lettuce and crunchy bacon. It pairs beautifully with grilled meats, or you can bulk it up with extra veggies for a meal in itself. Leftovers should be stored in the fridge and eaten within a day to keep the ingredients fresh.

Vary this chargrilled Caesar Salad to suit

This chargrilled Caesar salad is easily adaptable. Use gluten-free bread and omit Worcestershire sauce for a gluten-free option, or swap parmesan for ground macadamia nuts to make it dairy-free. Vegetarians can replace the bacon with grilled tempeh, and anchovies with a pinch of sea salt. For an egg-free version, just use egg-free mayo and skip the boiled egg! Or add chicken for a chicken Caesar salad.

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

Char grilled caesar salad - This char grilled caesar salad with maple bacon recipe is a delicious creation. I've included variations for gluten, dairy, fructose and egg free too.
Print Recipe
5 from 2 votes

Chargrilled Caesar Salad with maple bacon

This chargrilled Caesar salad with maple bacon is a delicious twist on the classic Caesar. With crisp lettuce, smoky grilled sourdough, and sweet maple-glazed bacon, it’s full of bold flavours and textures. It’s perfect as a hearty side or a light main, especially if you add grilled chicken or salmon.
Prep Time20 minutes
Cook Time25 minutes
Total Time30 minutes
Course: Salad
Servings: 4

Ingredients

  • 8 rasher/s bacon
  • 85 g maple syrup (¼ cup)
  • 2 slice/s sourdough
  • 55 g butter or olive oil (¼ cup approx.)
  • 1 clove/s garlic -peeled and left whole
  • 2 baby cos lettuce
  • 40 g parmesan cheese (¼ cup) shaved
  • ¼ bunch/s fresh parsley leaves -to serve
  • 2 egg/s -hard boiled to serve (optional)

Dressing

  • 115 g whole egg mayonnaise (½ cup)
  • 2 tbsp lemon juice
  • 1 clove/s garlic -crushed
  • 1 tsp Worcestershire sauce
  • 1 tsp dijon mustard
  • 3 anchovy fillets -finely diced (see notes below if you don't like them)
  • ground black pepper -to taste

Instructions

  • Preheat your oven to 220ºC/430°F.
  • Line a baking tray with baking paper. Place the maple syrup in a bowl and coat each rasher of bacon in the syrup and lay them in the tray so that the don't overlap. Bake in the oven for 20-25 minutes, turning after 15 minutes. Keep an eye on the bacon to make sure it crisps but does not burn. Once cooked carefully remove the bacon onto a plate and pop in the fridge to harden.
  • Meanwhile, preheat a chargrill pan or BBQ plate. Butter the sourdough on both sides. Wash and shake dry the cos lettuce removing any brown or damaged outer leaves. Cut the cos lengthways in half and brush the cut side with a little olive oil.
  • Prepare your dressing by mixing all of the ingredients together well. I'm not overly fond of anchovies, but in this dressing, they just add a wonderful hit of saltiness and no fishiness at all. If you just can't bring yourself to use them, add some sea salt instead.
  • Once you grill is heated begin by charing the sourdough until toasted and then rub with the peeled clove of garlic. Cut into a wedge to serve. Next, char the cos for a minute, not to cook, rather impart a charred flavour.
  • Assemble by placing the cos on a plate charred side up. Drizzle over the dressing and top with the maple bacon, sourdough garlic crouton, shaved parmesan, parsley and grate the boiled egg over the top (optional). Serve with a sharp (even a steak) knife so it can be chopped up to combine all of these divine flavours.

Optional extras

  • I love this salad with cherry tomatoes and slices of avocado. You can turn this into a meal by adding grilled chicken or salmon.

Notes

Gluten-free

Omit the Worcestershire sauce in the dressing and serve with gluten-free bread.

Dairy-free

Omit the parmesan, replace it with ¼ cup  ground macadamia nuts mixed with a tablespoon of nutritional yeast and a good pinch of sea salt. Use olive oil on the bread. 

Vegetarian

Replace the bacon with Nori sheets, finely sliced and grilled tempeh. Replace the anchovies with a good pinch of sea salt. 

Low-fructose

Candy the bacon with rice malt syrup instead of maple syrup.

Egg-free

Check out this egg free mayo here and omit the grated egg.

Garlic-free

Omit the garlic, there are enough lovely flavours for it not to be missed.

Seafood-free

Replace the anchovies with a good pinch of sea salt. 
Once you've eaten this, you will struggle to eat your standard Caesar Salad ever again.  I think this is a stunning starter when entertaining or a great weekend lunch.
 
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.
 

Who loves a Caesar Salad?  Love to hear your thoughts on this one, post comment below...

Vegetarian Shepherd’s Pie

| Budget Friendly, Make-ahead Meals, Freezable Meals, Vegetarian

This vegetarian shepherd’s pie is a hearty dish that’s perfect for family dinners or meal prepping. It’s packed with lentils, veggies, and delicious herbs, giving you a satisfying and nutritious plant-based meal. Plus, it’s easy to make and offers a variety of topping options for a crispy, golden finish.

I was a vegetarian for a good chunk of my life. This was a staple meal for me back then and still features regularly now, 20+ years on. It is a cost effective, easy to prepare vegetarian meal and one of my go-to meals when time and supplies are low. It’s comfort food at its best!

Health benefits

Loaded with fibre-rich lentils, a rainbow of veggies, and immune-boosting garlic and rosemary, this vegetarian shepherd’s pie is a nutritious powerhouse. The lentils provide plant-based protein, and the mix of veggies ensures you’re getting plenty of vitamins and minerals, all while being gut-friendly and easy to digest.

Ingredients

This vegetarian shepherd’s pie recipe uses common pantry staples like onion, garlic cloves, carrots, zucchini, celery, mushrooms, lentils, diced tomatoes and vegetable broth or stock. The rosemary, smoked paprika and Worcestershire sauce add a warm, earthy flavour that ties everything together, while the potato topping gives it that classic shepherd’s pie texture.

How to make Vegetarian Shepherd’s Pie

Sauté your onion and garlic, then add the veggies, lentils, tomatoes, and seasonings. Stir and let it all simmer until the flavours meld together, then thicken the mixture with a simple cornflour slurry. Pour the lentil mixture into a baking dish (or casserole dish), top with diced potatoes (or mashed potato if you prefer), and bake until the potatoes are fork tender and golden. Easy and delicious! If you own a Thermomix, we’ve also included Thermomix instructions for this recipe.

Serving suggestions and how to store

Serve this gluten-free vegetarian shepherd’s pie with a fresh, leafy green salad on the side for extra crunch and nutrients. Leftovers store well in the fridge in an airtight container, and it will also freeze beautifully for easy weeknight freezer meals down the line.

Vary this vegetarian shepherd’s pie to suit

You can switch up the topping with mashed potato topping or sweet potato or cauliflower mash for a twist, or make it dairy-free (vegan shepherd’s pie) by omitting the cheese. If you want a bit more protein, bacon pairs wonderfully with the lentils. You can even sneak in more veggies by grating them, which is a great trick for fussy eaters!

Take a look at the variations below for all the details as well as suggestions to alter the recipe to suit your specific dietary requirements.

Vegetarian sheperds pie - This Vegetarian Shepherd's Pie is a hearty, nourishing and nutritious meal. It is gluten, dairy, egg and grain free with lots of variations too.
Print Recipe
4.43 from 7 votes

Vegetarian Shepherd's Pie

A delicious, warming vegetarian dish, this Vegetarian Shepherd's Pie is one of my all time favourite meatless Monday meals. 
Prep Time20 minutes
Cook Time45 minutes
Total Time1 hour 5 minutes
Course: Main Course
Servings: 4

Ingredients

  • 1 onion/s (large) finely diced
  • 2 clove/s garlic -finely diced
  • 2 carrot/s -diced
  • 1 zucchini/s -diced
  • 2 stick/s celery -sliced
  • 130 g mushrooms (approx. 1 cup) diced
  • 2 cup/s cooked brown lentils (or 2 cans, drained and rinsed)
  • 425 g diced tinned tomatoes
  • 250 ml vegetable stock (1 cup)
  • 1 tbsp fresh rosemary leaves -roughly chopped
  • ½ tsp smoked paprika
  • 1 tbsp Worcestershire sauce
  • Sea salt and freshly ground black pepper
  • 2 tbsp hot water
  • 1 tbsp cornflour
  • 5-6 potato/s -peeled and diced into 1-2cm cubes
  • 20 g parmesan cheese -grated (optional) (¼ cup)
  • 30 g sunflower and/or pumpkin seeds  (optional)
Metric - US Customary

Instructions

  • Preheat your oven to 200°C/395°F.
  • In a medium sized pot, sauté your onion and garlic in a little oil for a few minutes until opaque.
  • Add the carrots, zucchini, celery, mushrooms, lentils, tomatoes, stock, rosemary, smoked paprika, Worcestershire sauce and seasoning.
  • Bring to a simmer for 10-15 minutes.
  • Meanwhile, mix the water and cornflour until combined and add to the pot to thicken for a few more minutes.
  • Pour into an oven proof dish and top with the diced potato (and optional cheese and seeds).  Stud with any extra rosemary sprigs if you like.
  • Bake for 20-30 minutes or until the potato is golden and cooked through.

Thermomix method

  • Preheat your oven to 200℃.
  • Chop your onions and garlic, 3 seconds, speed 5. Scrape down the sides and cook 5 minutes, temp 100, speed 1 in a little olive oil.
  • Add the carrots, zucchini, celery, and process 10 seconds, speed 4.
  • Now add the sliced mushrooms (I don't like to process them, but you can if you prefer), lentils, tomatoes, stock, rosemary, paprika and seasoning. Cook 10 minutes, temp 100, reverse speed 1.
  • Add the cornflour/water mixture and cook 5 minutes, temp 100, reverse speed 1. Pour into an oven proof dish and top with the diced potato (and optional cheese and seeds). Stud with any extra rosemary sprigs if you like.
  • Bake for 20-30 minutes or until the potato is golden and cooked through.
  • Note - you can top with traditional mashed potato if you like. I'm a lazy, time-poor cook and always looking for shortcuts in the kitchen (and ways to reduce washing up)! This is one saves time and washing, but I don't think alters the taste too much - in fact, I love the crispy baked spuds on top.

Make-ahead

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

Serve

  • With a leafy green salad.

Store

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

Cook the Lentils

  • To cook the lentils, soak in water and a tablespoon of natural yoghurt or apple cider vinegar to produce easily digestible legumes.  Soaked lentils can then be cooked by simmering for 15 minutes or until tender but not sloppy. Un-soaked lentils should be rinsed and cooked for 30-45 minutes. 1 cup of raw lentils yields approximately 2 cups cooked.

Notes

Different pie top

You can also top the pie with sweet potato, cauliflower pieces or cauliflower mash.

Dairy-free and vegan

Omit the cheese.

Onion-free

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

Garlic-free

Replace the garlic with a teaspoon of cumin powder and a pinch of chilli flakes.

Gut repair

If you aren’t vegetarian and looking to include bone broth in your diet, substitute the vegetable stock with bone broth.

Add bacon

I think brown lentils and bacon is a match made in heaven. So if you please, add 4 rashers of nitrate free bacon with the onion.

Fussy eater tip

Grate the vegetables so they sit behind the lentil/tomatoes.
 

Like this recipe?  Let me know what you think, it really helps me to shape the content I produce here at Well Nourished.  Post a comment or question below, thanks.

 

Healthy Apple Pie – rustic style (with gluten, grain, dairy & egg free versions)

| Baked Sweets, Desserts

As the cooler months roll in and apple season is at its peak, there’s no better time to whip up a comforting, healthy apple pie. My husband, who rarely indulges in sweets, has a soft spot for this rustic-style apple tart. It’s a simpler, fuss-free version that skips the complicated pastry work but still delivers the perfect amount of sweetness and that classic flavour. You can make one big pie (less fiddly) or lots of individual ones.

Health benefits

Store-bought apple pie often comes with a hidden list of not-so-healthy ingredients. These pies are typically loaded with refined sugars, unhealthy fats like hydrogenated vegetable oils and preservatives to keep them shelf-stable. The crust is often made with white flour, lacking the fibre and nutrients found in whole grains, while the filling can be packed with high-fructose corn syrup and artificial flavours. All these additives can make store-bought pies a far cry from this nourishing, homemade version where you control what goes in!

This low sugar, rustic apple pie is a wholesome blend of whole, natural ingredients, offering a comforting dessert that’s better for you without sacrificing taste. By choosing spelt flour and natural sweeteners, you’re giving yourself a treat that’s as nourishing as it is delicious.

Ingredients

The key ingredients for this pie include a wholesome spelt shortcrust pastry made from wholemeal spelt flour, butter, coconut sugar, and a touch of vanilla. The filling is all about the apples—Granny Smith apples are my favourite type of apples—paired with a hint of cinnamon and natural sweeteners like rice malt syrup, honey, or maple syrup. For those with dietary restrictions, there’s a gluten, grain, dairy, and egg-free pie crust option too.

How to make this Healthy Apple Pie

Making this apple galette is a breeze, there’s less than 20 minutes of prep time. Start by preparing the spelt or gluten-free pastry, then with a rolling pin, roll it out between parchment paper. Slice your apples thinly and mix with a simple cinnamon glaze. Arrange the apples on the pastry, fold in the edges, brush with glaze, and bake on a baking sheet until golden brown. It’s that easy!

Serving suggestions and how to store

This rustic apple pie is perfect warm out of the oven, perhaps with a dollop of cream or a scoop of vanilla ice cream. Leftovers (if there are any!) can be stored in an airtight container in the refrigerator, ready to be reheated for a dessert later on.

Vary this healthy apple pie to suit 

For those following a low-fructose diet, skip the sugar in the pastry and opt for stevia instead, while replacing the apples with berries or rhubarb for a delicious twist. You can also mix in some berries or rhubarb with the apples for a bit of extra flavour. Whether you need gluten-free, dairy-free, or egg-free options, this pie can easily be adapted to suit your needs.

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

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

This healthy apple pie recipe is delicious & easy to make. It has two pastry options, a spelt shortcrust & a gluten, grain, dairy & egg free version
Print Recipe
5 from 5 votes

Healthy Apple Pie - rustic style (with gluten, grain, dairy & egg free versions)

This recipe gives you two pastry options to suit your dietary requirements. It's super simple to make and my hubbies favourite dessert.
Prep Time20 minutes
Cook Time20 minutes
Total Time40 minutes
Course: Dessert, Snack
Servings: 1 pie

Ingredients

Spelt shortcrust pastry

  • 300 g wholemeal spelt flour
  • 160 g butter chilled and diced
  • 3 tbsp coconut sugar or rapadura
  • 1 egg/s -yolk
  • 1 tsp vanilla -powder, extract or essence
  • 1-2 tbsp chilled water
  • OR

Gluten, grain, dairy and egg free pastry

  • 2 tsp chia seeds (ground is best, but can be unground)
  • Pinch xanthan gum (optional but does help to bind it more strongly)
  • 70 ml hot water
  • 200 g almond meal
  • 70 g true arrowroot flour (starch)
  • 3 tbsp coconut sugar or rapadura
  • ½ tsp bicarbonate of soda
  • Pinch sea salt

Filling

  • 6 large Granny Smith apple/s -peeled
  • 2 tsp ground cinnamon
  • 2 tbsp rice malt syrup, honey or maple syrup
  • 2 tbsp hot water

Instructions

  • Preheat your oven to 180℃/350°F (fan forced).

Spelt Pastry

  • In a food processor mix the flour and sugar until combined. TMX 10 secs, speed 2.
  • Add the butter and process until it comes together in a coarse crumb  (you can also do this by hand by rubbing the butter into the flour mix). TMX 10 seconds, speed 4. 
  • Add the egg yolk, vanilla and 1 tablespoon of water. 
  • Process until the dough starts to come together, then gently knead it for a minute. TMX 10 seconds speed 4 then 30 seconds on the knead setting.
  • Add extra water if necessary teaspoon by teaspoon until it is the proper consistency (see the note about consistency below). TMX knead an extra 10 seconds.
  • Form a disc and wrap the dough in parchment (baking) paper and rest in the fridge for at least 30 minutes whilst preparing your apple.

Gluten, grain, dairy and egg free pastry

  • In a small bowl, place the chia, xanthan and hot water and mix until well combined. Rest until a gel is formed (approx 10 minutes).
  • In a food processor or bowl mix the almond meal, arrowroot, sugar, bicarb and salt until very well combined. TMX 10 secs, speed 2.
  • Add the chia gel and process until it forms a ball. TMX 10 seconds speed 4
  • Add extra water if necessary, teaspoon by teaspoon until it is the proper consistency (see the note about consistency below).
  • Form a disc and roll as instructed below.
  • * Note this gluten free pastry will not brown the way the spelt will. Cooking it until it is brown will result in a really hard, not so nice pastry! Glaze it also with the cinnamon glaze to add a lovely bit of colour.

A note about pastry consistency

  • As all whole flours are slightly different in their consistency/texture, you will need to judge how much water is needed yourself for both types of pastry. The consistency you are after is that the dough should easily come together in a firm, slightly sticky ball (but not stick to your hands or the bowl).

For the filling

  • Take your peeled apples and cut them in half lengthways and remove the core.
  • Lay them flat side down and cut into 3-5mm slices (they need to be very thin, especially for a gluten free pie as the pastry can not be overcooked or it will toughen).
  • In a small bowl mix the cinnamon, sweetener and hot water until combined to form a glaze.

To assemble

  • Flatten the disc of (either) pastry between two sheets of parchment (baking) paper.
  • Roll into one large (rough) circle, about 3mm thick and peel off the top sheet of parchment paper. Place the parchment paper and rolled out pastry onto a baking tray.
  • Fan out the sliced apple and arrange to cover the centre of the pastry about an inch or so from the outer edge.
  • Fold in the edges roughly.
  • Brush with half of the cinnamon glaze.
  • Bake for about 20 minutes.
  • Remove from the oven and brush over the remaining glaze.
  • Return to the oven for about another 5 minutes (maximum for gluten free, remember it will not brown). For the spelt version, you can continue to cook  until the apple has softened and the pastry is golden brown.

Store

  • Store in an airtight container in the fridge.

Notes

Low-fructose

Apple pie is pretty much out if you are fructose intolerant. For a low fructose pie, omit the rapadura or coconut sugar in the pastry and replace with a pinch of stevia powder. Fill the pie with berries or rhubarb and choose the rice malt syrup to make the glaze.

Add berries or rhubarb

Feel free to add in some berries or diced rhubarb to the apple. A flavour match made in heaven!

A word about baking paper

THE best parchment paper I've come across is made by a company called "If you care".  Not only is it environmentally friendly, totally chlorine free and fully compostable, it is the best baking paper (and cupcake moulds) I have come across in a long shot.  It is so non-stick, you can even reuse it again and again if you like.  It is available at my favourite eco store Biome…check it out here
 

What do you think of this recipe?  I love to receive your feedback…please post a comment below.

 
 

Healthy Roast Chicken Marinade – Take-away Style

| Chicken, Healthy Lunchbox

If you love the flavours of take-away roast chicken but want a healthier version, this simple healthy roast chicken marinade is your go-to. It’s quick to prepare and turns any roast chicken into a juicy, delicious meal that’s perfect for a Sunday roast or weeknight dinner. Plus, with a few basic ingredients, you can easily recreate that irresistible “take-away” taste at home.

This healthy roast chicken marinade recipe is so simple you will never buy a pre-cooked, take away chicken again. Gluten-free, sugar-free, additive and vegetable oil free, you will not be disappointed – it’s perfection on a plate!

A budget and time friendly organic meal, lunch, and healing broth…

I pay less than $20 for a large whole organic chicken. With it, I make a roast chook for dinner most Sunday nights and I have plenty of leftover meat for healthy school lunches during the week. For a very large family, you might like to roast two chickens at once. I then use the carcass and all of the leftover bones to make a super healing, flu busting, gut healing, pain reducing chicken broth – waste not want not! Broth is perfect for soups, casseroles, curries and all your cooking needs. Get your ‘too easy’ bone broth recipe here.

Health benefits

By using quality ingredients like protein rich free-range chicken, macadamia nut oil or butter, and real spices, this roast chicken is not only delicious but also packed with healthy fats, essential vitamins, and minerals. Opting for homemade marinades means avoiding unhealthy additives, preservatives and large amounts of sodium often found in store-bought versions.

Ingredients

This recipe calls for a handful of pantry staples like butter (or macadamia oil), honey, smoked paprika, thyme, sea salt, and black pepper. These simple ingredients combine to create a rich, smoky flavour that makes this roast chicken unforgettable.

How to make this Healthy Roast Chicken

Making this whole roasted chicken couldn’t be easier! Mix your marinade ingredients, baste your chicken, and roast it in a roasting pan the oven. Baste halfway through to ensure every bite is full of flavour, and cook until golden and juicy. It’s that simple – minimal prep, maximum taste. If you happen to have a rotisserie in your oven or BBQ, this is the perfect baste for you.

Serving suggestions and how to store

Serve this roast chicken with your favourite root veggies (potato, sweet potato, parsnip, carrots etc)– roast them in the same pan for easy cleanup. While the chicken is baking, I often prepare steamed greens (like beans or broccoli) or a delicious side salad. I also love to drizzle the pan juices over the meat.

Store any leftovers in an airtight container in the fridge, and reheat gently in the oven. It’s great for meal prep, too as cold meat can be repurposed into another meal or added to sandwiches, rolls or wraps for lunch. Or use it to make a delicious Chicken Salad or soup.

Vary this healthy roast chicken marinade to suit

To make this chicken recipe nut-free, simply swap the macadamia nut oil for melted butter (or olive oil). For a fructose-free version, use rice malt syrup as your sweetener. If you’re looking for a different cooking method, try slow cooking it for an even more tender result – perfect for busy days!

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

This healthy roast chicken marinade recipe is so simple you will never buy a pre cooked, take away chicken again. It's the best!
Print Recipe
5 from 12 votes

Healthy Roast Chicken Marinade - Take away style

This is my take on a healthy 'takeaway' BBQ chicken - this marinade recipe is so simple and delicious you will never need to buy a pre-cooked, take away chicken again.  
Prep Time10 minutes
Total Time10 minutes
Course: Main Course
Servings: 4

Ingredients

  • 1 whole chicken (preferably free-range or organic)

Marinade ingredients (for one large chicken)

  • 50 g butter or macadamia nut oil (¼ cup)
  • 1 tbsp rice malt syrup or honey
  • 1 tsp smoked paprika
  • 1 tsp dried thyme
  • 2 tsp sea salt - or to taste
  • ground black pepper - to taste

Instructions

  • In a small bowl, mix the ingredients together until well combined.
  • Baste your chicken all over with half of the mix.
  • Place your chicken breast side up in a preheated oven or on a rotisserie if you have one.
  • After 30 minutes of cooking, remove from the oven and baste again with the remaining marinade.
  • Return to the oven and roast until the chicken is cooked to perfection.
  • The time this takes will vary depending on the size of your chicken, but work off 20-30 minutes per 500gram at 180℃/350°F. I use a meat thermometer to check my chicken is cooked to perfection.
  • Once cooked, rest the chicken for 5-10 minutes uncovered, then carve and enjoy!

Also…

  • Add lots of vegetables and also slices of lemon to your roasting dish too.  You may also like to stuff your chook? I personally keep it quick and simple and wedge lemon pieces and any herbs I can rummage from my herb garden.

Slow cooked…

  • Toni messaged me on Facebook to say she had slow cooked this with a 10/10 husband and kids rated result! She cooked it for 8 hours on low, basting it with the marinade every 2-3 hours with great success. A great option if you like to slow cook!

Serve

Store

  • Store in an airtight container in the fridge or freeze the chicken for up to three months.
  • Re-heat in a low oven (covered) until just hot.

Notes

Nut-free

Replace the macadamia nut oil with melted butter.

Fructose-free

Choose the rice malt syrup as your sweetener.
 

Do you like a roast or BBQ style chook?  Do you normally buy it or cook your own?

 
 "We made this a few weeks ago and you're not wrong - it really does taste like {better than} BBQ chook!" Emma

Healthy Pumpkin Soup – four ways

| Budget Friendly, Make-ahead Meals, Freezable Meals, Vegetarian, Soups

This healthy Pumpkin Soup recipe is a super comforting dish that you can whip up in no time. The best part? You can easily change it up with four different flavour variations: Thai, Ginger, Indian, or Pumpkin and Bacon. It’s rich, creamy, and perfect for warming you up on a chilly day, plus it’s versatile enough to suit different tastes and dietary needs.. The variations are all SO good, it’s hard to pick a favourite.

Health benefits

Pumpkin is a wonderful source of dietary fibre and a powerhouse of vitamins and minerals. It contains many antioxidants, particularly beta-carotene which is essential for maintaining the integrity of the skin and mucous membranes and essential for optimal vision and immune health. Beyond this, it is very versatile and makes a cracking soup base. The bone broth will support you gut and immune system (to catch up on the benefits of bone broth, click here)

If your kids don’t like pumpkin

My kids really don’t like pumpkin, but they love my healthy pumpkin soup. I find if you pick a flavour variation that appeals to your child. For example, if you’re child loves bacon, chances are they’ll like the bacon version.

Ingredients

With just a few basic ingredients like pumpkin, onion, garlic cloves and broth or stock, this soup is simple yet delicious. You can swap out the stock for a vegetarian or vegan option, and the coconut milk adds a lovely creaminess without any dairy.

How to make healthy pumpkin soup

Start by sautéing your onion and garlic in butter or oil, then add the pumpkin and stock. Let it simmer until the pumpkin is soft and falling apart. Blend it up until nice and smooth (with a immersion blender or processor). if you’re making the Thai, Ginger, or Indian versions, add the coconut milk for an extra layer of flavour. It’s easy, quick, and can be adapted with different spices or ingredients depending on your mood. Seasoning it to taste with sea salt and black pepper really brings out the flavour. If you own a Thermomix, we’ve also included Thermomix instructions for this recipe.

Serving suggestions and how to store

Serve this soup with a side of crusty bread or a fresh green salad for a full meal. If you have leftovers, store them in an airtight container in the fridge or freezer. It reheats beautifully on the stovetop, making it a great option for meal prep or quick lunches.

Vary this healthy pumpkin soup to suit your dietary needs

To make this soup vegan or vegetarian, simply use vegetable broth or stock and olive oil. For a Thai twist, add curry paste and garnish with fresh herbs. The Indian version brings warming spices like garam masala and cumin to the mix, while the Pumpkin and Bacon version offers a smoky, coconut-free option. You can even add extra veggies like carrot or sweet potato to boost the nutritional content.

Healthy Pumpkin soup recipe. Simple and easy with Indian, Thai, Ginger and bacon variations to turn this soup into a taste sensation.
Print Recipe
4.84 from 6 votes

Pumpkin Soup - four ways

This wholesome basic soup can be eaten as it is or spiced up into an extra special dish. For those who generally dislike pumpkin, give the variations a try...you may be pleasantly surprised!
Prep Time10 minutes
Cook Time15 minutes
Total Time25 minutes
Course: Soup
Servings: 4

Ingredients

  • 2 tbsp butter, ghee or coconut oil
  • 1 onion/s -roughly diced
  • 2 clove/s garlic -roughly sliced
  • 1 kg pumpkin -peeled and roughly diced into 2-3cm cubes (or a piece of a larger pumpkin)
  • 750 ml chicken broth or stock (3 cups) or vegetable stock
  • 270 ml canned coconut milk (1 cup)
  • Sea salt and freshly ground black pepper - to taste

Instructions

  • In a large pot, over a medium heat add butter or oil then gently sauté the onion and garlic for a minute or two until translucent.
  • Add the pumpkin and stock, bring to the boil then simmer until the pumpkin starts to fall apart.
  • Allow to cool a little before processing in a blender or food processor until smooth. Taste and season.
  • If you are making the Thai, Ginger, or Indian version, add the coconut milk and mix or blend the soup.

Thermomix method

  • Chop the garlic, 5 sec, speed 5. If adding extras like ginger, add with the garlic.
  • Add the onion, chop 5 sec, speed 5. If making the bacon version add the bacon with the onion.
  • Add the butter, ghee or oil and saute 2 mins, 100, speed 1.
  • Add the pumpkin and chop, 10-15 seconds, speed 7.
  • Add the stock and cook 15 mins, 100, speed 3 (with basket over the lid).
  • Allow to cool a little before adding the coconut milk and puree (taking care it's cool enough) 30 seconds, speed 8.

Make-ahead

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

Store

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

Notes

Thai pumpkin soup

Add a tablespoon of red or green curry paste to the onion stage and cook until fragrant. Garnish with coriander or mint and fresh chilli. A good vegetarian or vegan option.

Ginger pumpkin soup

Add a 1 teaspoon finely grated  fresh ginger root to the onion stage. Also nice with fresh coriander processed through at the end of cooking. A good vegetarian or vegan option.

Indian pumpkin soup

Add a tablespoon of garam masala, 1 tablespoon of ground cumin and 1 teaspoon ginger root to the onion stage. Serve with a dollop of natural yoghurt and coriander. A good vegetarian or vegan option.

Pumpkin and bacon soup (coconut-free)

Omit the coconut milk and add a few rashes of nitrate free bacon to the onion stage. You might also like to add a little cream or cashew cream for dairy-free.

Add a variety of veggies

I very often use a combination of carrot, sweet potato and pumpkin.  This extends the nutrition and variety.

Vegetarian or vegan

Choose vegetable stock. Choose olive or coconut oil to sauté. 

Coconut-free

Replace the coconut milk with cream.
 
 

Which of these is your favourite?  I'd love to receive your feedback in the comments below...

Healthy Chocolate Cookie (Oreos, Mint Slice or Tiny Teddies)

| Healthy Lunchbox, Baked Sweets

This Healthy Chocolate Cookie recipe can form the base for a healthy version of an Oreo, Mint Slice or you can even use it to make Tiny Teddies (you’ll just need to source a tiny teddy cookie cutter). It is a great, additive-free option for kids that are accustomed to a sweet treat in their lunch box and it’s very quick and simple to make. They can also be frozen in an airtight container and popped straight into the lunch box. These make great party treats too.

Health benefits

Packed with wholemeal spelt flour and unsweetened cacao powder, these cookies are a source of fibre and antioxidants. Using natural sweeteners like rice malt or maple syrup reduces refined sugar intake, making these cookies a healthier alternative to traditional options.

Ingredients

To create this yummy healthy chocolate cookie recipe you’ll need wholemeal spelt flour, cacao powder, bicarbonate of soda, a pinch of sea salt, vanilla extract, coconut oil or macadamia nut oil, milk and rice malt or maple syrup.

How to make Healthy Chocolate Cookie (Oreos, Mint Slice or Tiny Teddies)

Start by preheating your oven to 150℃/300°F (fan forced). In a mixing bowl, combine the flour, cacao powder (or unsweetened cocoa), bicarbonate of soda, and salt. In a blender, mix the vanilla, oil, milk, and syrup until smooth. Combine the wet and dry ingredients until a cookie dough forms. Roll the dough into a ball, wrap it in baking paper and refrigerate for 30-60 minutes. Once chilled, roll out the dough between two sheets of baking paper, cut into shapes, and bake for 10 minutes. Work quickly with cutting the dough, if it’s warm in your kitchen you may need to return it to the fridge to remove cut shapes onto your baking sheet (tray) to bake. Allow the cookies to cool completely before adding a delicious filling or enjoying them as is. The number of cookies you get form one batch of dough will depend on the size and shape you cut.

Time saving tip

I must admit I was relieved when my kids got older and didn’t want me to cut ‘shapes’ anymore- especially the very tiny teddies (those little cookie cutters give me nightmares ha ha)! So these days I roll the dough into logs and wrap it in baking paper. Then I simply slice cookies and bake – this saves a LOT of time rolling then cutting the dough.

Serving suggestions and how to store

These cookies are perfect on their own or filled with a creamy centre to turn them into a healthy Oreo cookie! Store them in an airtight container in the fridge for freshness, or freeze them for later enjoyment. They can be eaten or packed from frozen in lunchboxes. You can also freeze the uncooked dough to bake fresh. I tend to double this recipe and bake one batch and freeze the dough for another day.

Vary this Healthy Chocolate Cookie recipe to suit

For a gluten or grain-free option, substitute with your favourite gluten-free flour (I like buckwheat flour). To make these cookies dairy-free or vegan, simply use non-dairy milk and choose rice malt or maple syrup as your sweetener. For a nut-free version, stick to coconut oil or melted butter, and if you’re looking to cut out cacao, carob powder works great as an alternative. You can also get creative with fillings, like adding mint essence for a refreshing minty twist!

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, healthy and easy to make wholefood treats, click HERE.

This healthy chocolate cookie recipe can be used to make healthy versions of oreos, mint slice and tiny teddies. Gluten & dairy-free options.
Print Recipe
4.94 from 15 votes

Healthy Chocolate cookie recipe (aka Oreos, Mint Slice or Tiny Teddies)

These Healthy Chocolate Cookies are a delicious twist on classic treats like Oreos, Mint Slice, or Tiny Teddies. Perfect for satisfying your sweet tooth, these cookies are simple to make and a hit with both kids and adults!
Prep Time20 minutes
Cook Time10 minutes
Total Time30 minutes
Course: Snack
Servings: 20 Biscuits

Ingredients

  • 120 g wholemeal spelt flour (1 cup) see gluten-free below
  • 30 g cacao powder (¼ cup) unsweetened Dutch process or raw
  • ¼ tsp bicarbonate of soda
  • Pinch sea salt
  • 1 tsp vanilla -powder, extract or essence
  • 50 g coconut oil (¼ cup) or macadamia nut oil
  • 30 ml milk (of choice) (2 tablespoons)
  • 85 g rice malt syrup or maple syrup (¼ cup) the maple syrup will produce a sweeter cookie

Instructions

  • Preheat your oven to 150℃/300°F (fan forced).
  • In a mixing bowl, combine the flour, cacao powder, bicarbonate of soda and salt. 
  • In a blender or food processor, mix the vanilla, oil, milk and syrup until well combined. If using a Thermomix, blend 30 seconds, speed 4.
  • Add the wet to the dry ingredients and mix together until dough forms. If using a Thermomix mix 30 seconds, speed 4 or until combined. 
  • Roll into a ball, wrap in cling wrap or baking paper and refrigerate for 30-60 minutes.
  • Place the dough between two pieces of baking paper and roll to approximately 2-3 millimetres thick.  Cut rounds or shapes with a cookie cutter.
  • Alternatively, roll the dough into a log, wrap in baking paper and refrigerate for 30-60 minutes. Then slice to make round cookies (they may not be perfectly round but they will still taste good).
  • Place the cookies on a lined or greased baking tray and bake for 10 minutes.
  • Leave on the tray until completely cooled and add a filling (see instructions below) or eat as they are.  Either way, they are really good!

Store

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

Notes

Gluten or grain-free

Substitute your preferred gluten or grain-free flour.

Dairy-free

Choose a non-dairy milk. I love coconut milk.

Vegan

Choose rice malt or maple syrup as your sweetener. Choose a non-dairy milk. 

Low-fructose

Use rice malt syrup as your sweetener.

Nut-free

Choose coconut oil as your fat (you can also replace with melted butter if you prefer).

Cacao-free

You can sub the cacao with carob powder.

Make a cream centre:

Cream centre (aka Oreo)
Mix ¼ cup of creamed coconut* (also called coconut butter)  - warmed to make it easier to mix, with 1 teaspoon of vanilla essence, 2 tablespoons of the milk of your choice and 2 tablespoons of rice malt syrup or maple syrup until well combined to a creamy paste. A food processor or a bit of muscle is required to combine it.
* Creamed coconut (also called coconut butter) is NOT the same as coconut cream. It is a thick paste (like a nut butter). If you have a Thermomix you can make your own by milling desiccated coconut until a creamy butter is formed (much like making nut butter from nuts).  
Minty (aka Mint slice)
Add 1 teaspoon of mint essence to the cream centre recipe for a delicious mint centre.
To fill...
To begin with, make sure your cookies are cold (or even frozen). Place ½ teaspoon of cream to a cookie and push down another to squash the cream across the base. Store in the fridge or freezer.

 

Is this a recipe you'll try? Love to receive your comments or you can rate this recipe below.

Green Bean and Almond Salad

| Salads, Side dishes

This Green Bean and Almond Salad is a simple, delicious combination of flavours. It is a great salad to make when entertaining as you can prepare it and quickly assemble it just prior to serving. So many ‘green’ fussy kids I’ve had to dinner have loved this salad; it’s sure to become a family favourite.

Why is it healthy?

Green beans are a fantastic source of fibre and protective antioxidants (carotenoids and flavonoids especially). Almonds are a rich source of protein, monounsaturated fats, many fat soluble vitamins and a plethora of minerals. The lemon juice and zest are full of immune supportive vitamin C and phytonutrients.

Ingredients

To whip up this refreshing salad, you’ll need 500 g of green beans, flaked almonds, and crumbled feta cheese. For the dressing, mix together red wine vinegar, the lemon zest and juice of a lemon, extra virgin olive oil and sea salt and freshly ground black pepper to taste.

How to make this green bean salad

This salad has a really short prep time. Simply boil a pot of water. Start by topping and tailing the green beans, then steam them over the boiling water for just two minutes to maintain their crunch. Drain and rinse them under cold water to stop the cooking process. Toast the nuts under a slow grill, being careful not to burn them. In a small jar, combine the dressing ingredients. Then in a salad bowl or serving plate toss the green beans, toasted almonds and crumbled feta together, drizzling the dressing just before serving.

Serving suggestions and how to store

This salad pairs beautifully with grilled meats like lamb, chicken, or fish. For an extra pop of flavor, consider adding pomegranate seeds or cherry tomatoes. Or my Red Onion Pickle is so good with this salad. Leftovers can be stored in an airtight container in the fridge, making them great for lunch boxes the next day.

Vary this to suit your dietary needs

For a dairy-free and vegan option, simply replace the feta with cashew nut cheese. If you’re nut-free, swap the almonds for toasted sunflower seeds. You can replace the almonds with pecans, hazelnuts or walnuts. You can also add baby spinach for extra greens or substitute green beans with lightly steamed snow peas or sugar snap peas if they’re out of season. 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 ËœWell 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.

Green Bean and Almond Salad
Print Recipe
4.75 from 4 votes

Green Bean and Almond Salad

This vibrant Green Bean and Almond Salad is a delightful combination of fresh flavours and textures that makes for a perfect side dish or light meal. Packed with nutrients and simple to prepare, it's a go-to option for busy weeknights or gatherings.
Prep Time10 minutes
Cook Time5 minutes
Total Time15 minutes
Course: Salad
Servings: 4

Ingredients

  • 500 g green beans -top and tailed
  • 20 g flaked almonds (¼ cup)
  • 100 g feta cheese -crumbled

Dressing

  • 1 tsp red wine vinegar
  • 1 lemon/s -zest finely grated plus 1 tbs juice
  • 2 tbsp extra virgin olive oil -extra virgin
  • Sea salt and freshly ground black pepper -to taste
Metric - US Customary

Instructions

  • Top and tail your beans (my daughter does this for me) and steam for two minutes. Remove and rinse well under cold water to stop the beans from cooking. This is the only tricky part of this recipe…you really don't want to overcook the beans!
  • Under a slow grill, toast the almonds watching them carefully (I hate it when I burn the buggers).
  • Mix your dressing by combining well (shake together in a small jar).
  • Assemble and dress just prior to serving.

Notes

Dairy-free and vegan

Replace the feta with a cashew nut cheese.

Nut-free

Replace the almonds with toasted sunflower seeds.

Different nuts

You can replace the almonds with pecans, hazelnuts or walnuts. 

Add Pomegranate

This salad is lovely with pomegranate seeds added.

Make it go further

Add 2 cups of baby spinach leaves and cherry tomatoes.

Make a meal of it

This is delicious with grilled lamb, chicken or fish. If green beans are out of season? Replace with lightly steamed snow peas or sugar snap peas.

Leftovers

Leftovers are great for lunch boxes.

Love to receive feedback on this recipe. Please post a comment below...

Moroccan Carrot Salad

| Vegetarian, Salads

This vegan, gluten, grain and dairy-free Moroccan Carrot Salad is a real hit with adults and kids alike. It is easy to make, sweet, fresh and super nutritious. I think it is perfect with grilled or BBQ’d meat for a mid-week meal or a gathering.

Why is it healthy?

The carrots provide an antioxidant and beta-carotene hit. Capsicum and lime are a wonderful source of vitamin C and the coriander and parsley are nutritious detoxifiers. The cinnamon is also wonderful for stabilising blood sugar cravings. A lot of nutrition from one simple little salad.

Ingredients

The base of this salad is made with fresh carrots, red onion, capsicum, coriander (cilantro) or fresh mint and your choice of nuts or seeds, with optional dried fruit for sweetness. The spiced dressing, featuring cinnamon, cumin, and lime juice (or lemon juice) adds a Moroccan-inspired twist that’s both sweet and tangy.

How to make this Moroccan Carrot Salad recipe

Make this carrot salad recipe by roasting the nuts and seeds lightly, then combine all the salad ingredients in a large bowl. Shake up the dressing in a small jar, toss it through the salad, and you’re ready to go. It’s an easy, quick dish that bursts with flavour.

Serving suggestions and how to store

This carrot salad is best served fresh but stores well in an airtight container in the fridge. It’s perfect alongside grilled meats, roasted vegetables, or as a light lunch on its own. For added protein, throw in some grilled chicken, eggs, or tempeh.

Vary this Moroccan Carrot Salad to suit your needs

To make it low-fructose, swap the sugar for rice malt syrup and leave out the dried fruit. For nut-free, stick to seeds. If you’re onion-free, radish is a great crunchy substitute. You can even add beetroot for extra color and nutrition, or sneak in a grated apple for the kids!

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

This vegan, gluten, grain and dairy free Moroccan Carrot Salad is a real hit with adults and kids alike. It is sweet, fresh and super nutritious.
Print Recipe
4.82 from 11 votes

Moroccan Carrot Salad

This Moroccan carrot salad is a vibrant and delicious dish that pairs perfectly with a variety of meals. With its blend of sweet, savoury and spiced flavours, it's a refreshing side or light meal that’s quick to prepare and full of nutritious ingredients.
Prep Time15 minutes
Total Time15 minutes
Course: Salad
Servings: 4

Ingredients

  • 4 carrot/s (large) peeled and grated
  • 40 g flaked almonds (½ cup) or sunflower seeds or pepitas (or a mixture)
  • 20 g currants -sultanas or raisins (optional) (2 tbsp)
  • 1 red onion/s (small) halved and sliced or 4 spring onions, white part finely sliced
  • 1 red capsicum/s -thinly sliced
  • ½ bunch/s fresh coriander leaves -or parsley or mint leaves (or a mixture), leaves picked

Dressing

  • 30 ml extra virgin olive oil -extra virgin (2 tbsp)
  • 1 lime/s -juice (zest optional) or lemon juice
  • 5 g coconut sugar or rapadura (1 tsp)
  • 1 tsp ground cinnamon
  • ½ tsp ground cumin
  • Sea salt and freshly ground black pepper -to taste
  • ¼ tsp ground ginger (optional)
  • chilli flakes -to taste (optional)

Instructions

  • Lightly toast the nuts and/or seeds under a slow grill (watch carefully so as not to burn). Mix all salad ingredients together in a serving bowl.
  • Add all of the dressing ingredients to a small jar, make sure the lid is on tightly and shake well to combine. Toss the dressing through the salad just prior to serving.

Store

  • Store in an airtight container in the fridge.

Notes

Low-fructose

Use stevia or rice malt syrup as a sweetener in the dressing (to replace the rapadura or coconut sugar) and omit the dried fruit.

Nut-free

Omit the nuts and just use seeds.

Onion-free

Replace the onion with 5 thinly sliced radish. 

Fructose friendly

Omit the dried fruit and replace the sugar with rice malt syrup. 

Add beetroot

Add a small peeled and grated beetroot to this salad for more nutrition and extra deliciousness.

Fussy kids

Finely chop the coriander, parsley or mint leaves (or omit). A grated apple may help fussy eaters enjoy this salad even more.

Make a meal of it

Add some grilled meat, boiled or poached eggs or tempeh. Feta or goat cheese works well too!
 
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.
 

I'd love to receive your feedback and comments. Please post your comments below!

 

Lemon Macadamia Cookie

| After School Snacks, Baked Sweets

This Lemon Macadamia Cookie recipe is a delicious, healthier alternative to any store-bought cookie, perfect for a quick snack or treat. The combination of zesty lemon and rich macadamia nut oil gives these cookies a burst of flavour and a light, chewy texture. They’re easy to make and naturally gluten-free, dairy-free, grain-free, egg-free and low fructose making them a great option for everyone.

This recipe is a personal favourite – they are so quick to make and taste just divine. However a warning is appropriate…you will not stop at one (at least I can’t)!

Health benefits

Well, firstly almonds are a rich source of protein, essential fats, and fibre. They also contain antioxidants and mood elevating amino acids. The macadamia nut oil is a very stable, primarily monounsaturated fat with an impressive fatty acid and mineral profile.  It adds a delicious, buttery flavour to the mix too. Lemon zest is a concentrated source of vitamins, minerals, antimicrobial and antioxidant compounds.

Ingredients

The blend of almond flour (meal), macadamia nut oil, vanilla extract and a touch of lemon juice and zest creates a delightful balance of nutty and zesty flavours. You can choose between rice malt syrup, honey, or maple syrup as your sweetener, adjusting it to suit your preferred level of sweetness.

How to make Lemon Macadamia Cookie

Line a baking sheet (tray) with baking paper (parchment paper). Then simply combine all ingredients in a large bowl or food processor, form the cookie dough into balls, flatten and cook until golden brown. These cookies have a super short prep time (just 10 minutes) and are perfect for when you’re craving something homemade but don’t want to spend hours in the kitchen. If you own a Thermomix, we’ve also included Thermomix instructions for this recipe.

Serving suggestions and how to store

These refined sugar free cookies are best enjoyed fresh out of the oven (once cooled a little as they firm up as they cool down) but store beautifully in the fridge or freezer, making them a great make-ahead option. Enjoy them with a cuppa or as a sweet treat in lunchboxes or after school.

Vary Lemon Macadamia Cookies to suit

This Lemon Macadamia Cookie recipe is already gluten-free and dairy-free. For a low-fructose option, use brown rice syrup as your sweetener. Vegans can easily substitute with rice malt or maple syrup to keep the recipe plant-based. Adjust the sweetness to your taste for a cookie everyone can enjoy.

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, healthy and easy to make wholefood treats, click HERE.

This lemon macadamia cookie recipe is so quick to make and taste divine. They are gluten-free, dairy-free, grain-free and fructose free. Try stop at one!
Print Recipe
5 from 3 votes

Lemon Macadamia Cookie

This Lemon Macadamia cookie recipe is gluten-free and dairy free and are just so delicious. They are easy to make and also freeze really well too. 
Prep Time10 minutes
Cook Time15 minutes
Total Time25 minutes
Course: Snack
Servings: 12 cookies

Ingredients

  • 150 g almond meal (1¼ firmly packed cups) 
  • 55 g macadamia or coconut oil (¼ cups) - melted
  • 85 g rice malt syrup, honey or maple syrup (¼ cup approx.)
  • 1 tsp vanilla -powder, extract or essence
  • 1 lemon/s -finely grated zest of whole lemon plus 1 tbsp juice (very important or they will spread)
  • 12 macadamia nuts (optional) to finish

Instructions

  • Preheat your oven to 150℃/300°F (fan-forced).
  • In a mixing bowl or food processor, combine all of the ingredients above until well combined (if using a Thermomix, mix 5-10 seconds, speed 5).
  • If the dough feels too moist or oily, add more almond meal until it is thick and comes together easily.
  • Roll tablespoons of the mix with wet hands or just drop blobs onto a tray lined with baking paper.
  • Flatten with and top with a macadamia nut.
  • Bake for 15 minutes or until just starting to brown lightly on top. 
  • Allow to cool on the tray (they will firm up as they cool). Enjoy!

Store

  • Airtight in the fridge or freezer.

Notes

Low-fructose

Choose brown rice syrup as your sweetener.

Vegan

Choose rice malt or maple syrup as your sweetener.

Nut-free

Sorry, this is not the recipe for you (but there are plenty of nut-free options on the website). For 150 pages of nut-free recipes, take a look at my super popular ebook 'The Well Nourished Lunchbox'. Click HERE to find out more and read the rave reviews.

 

 

What do you think of these beauties? I'd love your feedback in the comments below! 

Asian Noodle Soup (supercharged gluten and grain free version)

| Make-ahead Meals, Chicken, Freezable Meals, Soups

This Asian Noodle Soup is dairy-free, gluten-free and grain-free and one of the most nutritious and nourishing meals about. When the weather is hot and humid as it is at this time of year, I often crave a simple soup. Not a heavy chunky or blended soup but an Asian style spicy broth.

As I like to make everything I feed my family as nourishing and tasty as possible, I’m always looking for new and interesting ways to do so. So here it is and as always, with lots of versions to suit your taste and dietary requirements.

Health benefits

Starting with bone broth, the most nourishing  ‘super food’ and digestive tonic of all. For all you need to know about bone broth and how to make it click here. Next is one of my favourite ingredients – rehydrating and mineral rich coconut water! For why it is so very nutritious, click here. A good dose of protein (about 35-40 grams per serve) and stacks of vegetables…what more could you ask for from a meal?

Ingredients

The mix of fresh ginger, garlic, fish sauce, and kaffir lime leaves adds incredible depth to the broth. Whether you use zucchini noodles or opt for rice noodles, this recipe is super versatile. You can adjust the noodles and vegetables to suit your preferences or dietary requirements. I love this made with bok choy or baby spinach, shiitake mushrooms, broccoli and snow peas or beans)

How to make this

Start by simmering your chicken in a delicious broth of chicken stock, ginger, garlic, red onion, and kaffir lime leaf. Once cooked, shred the chicken and set it aside. Add your vegetables, noodles, and coconut water to the broth, bringing everything to a simmer before seasoning with lime juice, fish sauce, and chilli to taste. Divide the broth, chicken, and veggies between bowls and garnish with fresh herbs for a refreshing finish.

Serving suggestions and how to store

Serve this soup steaming hot with fresh chilli and a generous handful of Vietnamese mint, Thai basil or coriander (cilantro). If you have any leftovers, store them in an airtight container in the fridge or freezer for a quick and easy meal later. It’s perfect for meal prep!

Vary this to suit your dietary needs

For a gluten-free version, opt for gluten-free noodles, or go grain-free with zoodles or konjac noodles. Vegetarians can swap the chicken for tofu or egg, and vegans can add extra mushrooms and tempeh, using a vegetable broth and sea salt in place of fish sauce.

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

Asian Noodle Soup
Print Recipe
4.84 from 6 votes

Asian Noodle Soup - (supercharged gluten and grain free version)

This Asian noodle soup is the perfect comfort dish when you're craving something nourishing and delicious. Loaded with fresh veggies, tender chicken, and the unique balance of coconut water and lime, it’s a simple and wholesome meal that’s perfect for any time of year. Plus, you can easily tweak the ingredients to suit your dietary needs.
Prep Time15 minutes
Cook Time15 minutes
Total Time30 minutes
Course: Soup, Main Course
Servings: 4

Ingredients

  • 400 ml chicken broth or stock -or chicken stock
  • 330 ml coconut water
  • 1 tbsp ginger root -peeled and finely grated
  • 2 clove/s garlic -peeled and finely sliced
  • 1 red onion/s -peeled, halved and finely sliced
  • 1 tbsp fish sauce
  • 1 kaffir lime leaf (optional but recommended)
  • 500 g chicken thigh or breast
  • 2-3 cup/s vegetables (I've used sliced carrot, broccoli florets, shitake mushrooms, snow peas)
  • 200 g noodles (of your choice) (I used a mix of zucchini noodles and a small pack of konjac noodles which are grain free and very much like a rice noodle, available in the health section of the supermarket or health food shops).  You could also use rice noodles which are available in the Asian section of the supermarket.
  • 1 lime/s -juice
  • 1 red chilli/s -or chilli flakes, to taste
  • ¼ bunch/s fresh Vietnamese mint leaves -or regular mint, coriander leaves and Thai basil are delicious (but optional)

Instructions

  • In a medium size pot, add the broth, ginger, garlic, red onion, kaffir lime leaf and fish sauce and bring to a slow simmer.
  • Drop in your chicken and simmer until the chicken is cooked through. Remove the chicken to a plate and shred or slice. Set aside.
  • Now add your vegetables and simmer for a few minutes until they are just starting to soften. If you are using zucchini noodles, add these now too.  
  • Add the coconut water and lime juice and bring back up to a simmer and take off the heat immediately.
  • Taste it and make sure it has a nice balance of sweetness (from the coconut water), saltiness from the fish sauce and sour from the lime juice. Adjust any of the flavours if needed.
  • In a deep bowl place your rinsed and drained konjac noodles (or softened rice noodles). Pour over the broth and divide your vegetables and chicken (returning any juices from cutting) between the bowls.  
  • Garnish with chilli and fresh Asian herbs.

Tip

  • You can also make this using left over cooked chicken. If you do this you can skip the second stage of the method.

Make ahead

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

Store

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

Notes

Gluten-free

Choose a gluten-free noodle.

Grain-free

Choose a grain-free noodle like zoodles.

Coconut-free

Replace the coconut water with more broth.

Vegetarian

You can substitute the chicken with egg (I'd make a thin omelette and add that sliced) and replace the fish sauce with a good pinch of sea salt. Use a vegetable broth to replace the chicken broth.

Vegan

Add extra mushrooms and tempeh and replace the fish sauce with a good pinch of sea salt. Use a vegetable broth to replace the chicken broth.

Onion and garlic-free

Replace the onion and garlic with an extra 2 cm piece of ginger.
 

Like this recipe or have a question? Post in the comments below.

Healthy Mayonnaise Recipe (and loads of ways to use it)

| Dips, Sauces and Dressings, Staples

Mayonnaise is a fabulous and versatile condiment to have in the fridge. In this post I’m going to discuss why this homemade healthy mayonnaise recipe is good for you, give you a recipe and of course several variations and ways for using it.

Once I learned just how damaging vegetable oils are, mayonnaise was the one food I just couldn’t find that was made with an oil I was happy to ingest (or expose my kids to). I had periodically made mayonnaise in the past, but like any busy mum, sometimes the little things have got to give, and that was often mayo.

At the end of the day, it does only take 5 minutes to make and should last 7-14 days (the fresher your egg yolks, the longer it will last so perhaps go by their expiry date). According to Sally Fallon, from “Nourishing Traditions”… if you stir a tablespoon of whey into your homemade mayonnaise, and leave it out of the fridge for about 7 hours, then refrigerate it, it will last for a couple of months (and provide a dose of probiotics too).

*Since writing this post there are a few store bought brands that are free of vegetable oils – Gevity Good Guts Mayo and also Undivided Food Co make a great mayo and aioli. 

So why you should avoid shop bought varieties and make your own ‘healthy’ mayo?

Let’s start with the cheap and nasty vegetable oils (technically seed oils) most mayo’s are made with. I’ve spoken already extensively about why vegetable oils are dangerous to our health (catch up on why here).

I am yet to find a mayonnaise made with any of the oils I feel happy ingesting – that is extra virgin olive oil, macadamia nut oil or avocado oil (if you have please let me know). Also, commercial mayonnaise has become a dumping ground for sugar with many ‘lite’ or ‘low fat’ varieties containing as much sugar as a can of Coke. Once more, to  allow for storage, commercial mayo’s are pasteurised to destroy bacteria (good and bad).

Home made mayo on the other hand provides a good dose of healthy fat, a little protein and if you choose to ferment it (by adding whey), some probiotic digestive support too. More on how to source whey HERE.

Ingredients

You’ll need one egg yolk, dijon mustard, lemon juice (or apple cider vinegar), your preferred oil (like olive or macadamia oil), sea salt, and black pepper. Optional ingredients include whey for added probiotics or garlic to turn it into aioli. Remember you oil will take on the flavour of the oil you use, so choose and oil you enjoy the flavour of.

How to make this healthy mayonnaise recipe

In a food processor, mix the egg yolk, mustard, lemon juice, and seasoning. Slowly drizzle the oil in while the processor runs, ensuring it emulsifies properly. If your mayo separates, don’t worry—just start over with a new egg yolk and reintroduce the mixture slowly.

To make mayonnaise with an immersion blender, start by placing the egg yolk, mustard, lemon juice (or vinegar), salt, and pepper into a tall, narrow container. Pour the oil on top but don’t stir. Insert the immersion blender all the way to the bottom of the container, then turn it on and hold it still for about 10-15 seconds until the mayonnaise starts to form. Once it begins to emulsify, slowly lift the blender upwards, blending the remaining oil until smooth and creamy. Adjust seasoning to taste and your homemade mayo is ready!

Ways to use your homemade mayonnaise

  • I often use it to bind boiled egg or tuna in my kids sandwich, sushi or fresh spring rolls.
  • As a salad dressing.  Nothing like a good old coleslaw or potato salad made with real mayo (my Middle Eastern Potato salad is the bomb if you’d like the recipe, click here).  I also mix a tablespoon of mayo with the zest and juice of one lemon to dress salads.  This is especial nice over roast or steamed vege salads.
  • Mix it with pesto to make a creamy dipping or pasta sauce.
  • Make a tartare sauce – mix in lemon zest and diced caper berries for a delicious fish sauce.
  • Serve with a baked potato.

How to store this healthy mayonnaise recipe

Keep it in an airtight container in the fridge, and it should last up to 14 days, depending on the freshness of the eggs. For an even longer shelf life, ferment it by adding whey.

Vary this to suit your dietary needs

For a vegan version, try this Cashew Cream recipe (savoury version). You can also add roasted garlic for a delicious aioli, or blend in pesto for a creamy dip. If you’re out of mayo, Greek yogurt or labne can be a fantastic substitute!

Take a look at the variations below for all the details as well as suggestions to alter the recipe to suit your specific dietary requirements.

Mayonnaise
Print Recipe
3.40 from 5 votes

Healthy Mayonnaise Recipe (and loads of ways to use it)

Homemade mayonnaise is a quick and easy condiment that not only tastes better than store-bought but also gives you control over the ingredients. With just a few pantry staples, you can whip up a healthier version that’s free of questionable oils and excess sugar. Once you make your own mayo, you'll never look back!
Prep Time10 minutes
Total Time10 minutes
Course: Side Dish
Servings: 1 cup

Ingredients

  • 1 egg/s -room temperature, yolk separated from the white
  • 1 tsp dijon mustard
  • 1 tbsp lemon juice -or apple cider vinegar
  • 250 ml oil of choice (1 cup) extra virgin olive oil or macadamia nut oil (remember the mayo will take on the flavour of the oil you choose to use)
  • Sea salt and freshly ground black pepper -to taste
  • 1 tbsp whey (optional), link to whey above.
Metric - US Customary

Instructions

Make with a food processor

  • In a food processor mix the egg yolk, mustard, lemon juice or vinegar, seasoning and whey (if you choose to).
  • Whilst the blade is moving, begin to add your oil in a very slow trickle over the next 4-5 minutes.
  • If you add it too fast the mayonnaise will separate. If this happens, remove the split mix into another jug.  Put another egg yolk into your processor and very gradually add the split mixture, drop by drop.  This should salvage it.
  • You can also beat by hand, though it's best to have someone else pouring the oil as you beat.

Thermomix

  • Measure out your oil into a clean jar that you will use for storing the mayonnaise. Insert butterfly into your thermomix bowl.
  • Add egg yolk, mustard, lemon juice, seasoning and whey (if using) into thermomix bowl. Blend 10 seconds, speed 4, MC on.
  • Turn the MC upside down in the lid. Put the thermomix onto speed 4, and over the next 3 minutes, slowly drizzle the oil over the MC so that the oil drips into the bowl.

Make with an immersion blender

  • Start by placing the egg yolk, mustard, lemon juice (or vinegar), salt, pepper and whey if using into a tall, narrow container.
  • Pour the oil on top but don't stir. Insert the immersion blender all the way to the bottom of the container, then turn it on and hold it still for about 10-15 seconds until the mayonnaise starts to form.
  • Once it begins to emulsify, slowly lift the blender upwards, blending the remaining oil until smooth and creamy. Adjust seasoning to taste and your homemade mayo is ready!

Store

  • Store in an airtight container in the fridge. The shelf life of this mayonnaise will depend on the freshness of the egg you have used so check the use-by date on the carton. If a freshly collected backyard chook egg, you can probably allow 4 weeks.

Notes

Egg-free and vegan

Jo from Quirky Cooking has that covered, find the fabulous recipe here.

Garlic Aioli

Mix in crushed garlic or I prefer roasting a clove and squeezing the delicious mushy centre into my mayo.

If you don't have any ready-made, you might like to substitute with...

Natural or Greek yoghurt or labne is my favourite mayo substitute when I need to make one of the above but haven't any mayo ready to go.

 

Any questions or ways you use mayonnaise? Love you to post a comment below...