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Tofu Gado Gado Salad

| Budget Friendly, 30 Minute Meals, Vegetarian, Members only

If you love a good Gado Gado, the flavours in this Tofu Gado Gado Salad bowl of goodness are just divine. Best of all it’s super quick and easy to make. Gado Gado is an Indonesian dish made with raw or slightly cooked vegetables – in this recipe the pumpkin is roasted until soft while…

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Immune Smoothie Bowl

| Breakfast, After School Snacks

This Immune Smoothie Bowl is designed to support your immune system and really is food as medicine. The combination of vitamin C and fibre rich fruits, essential fats from the avocado, probiotic yoghurt and protein powder makes this a delicious and super nourishing start to the day.

Why do we need protein?

The strength of our immune system relies on us eating protein and including high-quality amino acids in our diet is essential to make antibodies to fight infection.

We all need protein to build new cells and repair tissue. As kids are growing (often rapidly) it is especially critical that they are consuming adequate amounts.

Protein is also used extensively by every body, everyday. Protein is used to make digestive enzymes, to repair the digestive tract, to grow skin, hair, nails, to make blood cells, for strong bones, to build muscle, to make hormones, to stabilise our blood sugar….I could go on forever really.

We cannot store protein, so it’s safe to say, that in order to replace, rebuild and repair, we need to consume protein very regularly.

Signs of protein deficiency

In our society, it is rare to see frank protein deficiency. However, in my experience, subclinical signs are increasingly common, especially in picky eaters. These include:

  • poor immune responses (getting sick frequently or difficulty recovering from illness)
  • poor appetite or very picky (or more of a snacker, craving simple carbohydrates)
  • poor concentration and trouble learning
  • moodiness and mood swings
  • poor sleep patterns
  • muscular weakness, aches and pains
  • poor growth and development (failure to thrive)
  • skin problems
  • delayed wound healing

Protein supplementation

Protein supplementation is also often required for picky eaters, people who suffer chronic illness, athletes or suffering with food intolerance which restricts their protein intake (egg, nut, dairy allergies for example). Just as medicine is required occasionally for illness, supplementation is critical and can be helpful in restoring the appetite and desire for whole foods.

It is also very helpful for those mornings that go pear-shaped and a sustaining brekkie is required quickly. As much as I’d like to serve a nutritionally balanced, high protein brekkie each and every morning, some days time is just stretched (like when my kids have a 5am swim squad and we are up at 4.30am) and a protein powder supplement is invaluable.

Whey protein is a complete protein source that provides all of the essential amino acids that our body needs. Whey proteins also contain individual proteins such as Lactoferrin and immunoglobulins that have immune-enhancing activity.

The vast world of protein powders

Navigating the many types of protein powders available is tricky business. Many brands are derived from feed-lot, grain-fed cows (also often fed GMO’s), highly processed soy proteins and contain franken-sugars, fructose, maltodextrin starches (aggravate blood sugars and the GIT), additives and more yuk ingredients.

Most also contain absolutely no plant fibre, good fats or micronutrients (vitamins and mineral) so nutritionally they are incomplete and not at all reflective of a well rounded, whole food meal. Thankfully, there are a select few which offer balanced nutrition and do what we need them to do – provide a sustaining, nutritious supplement, and here’s the clincher, that actually tastes good. It’s just got to taste good right?

What to look for when choosing protein powders

When choosing a wholefood-based protein powder, there are several key factors to consider to ensure you’re getting a good-quality and effective product:

Ingredients: Look for a protein powder that is derived from wholefood sources, such as 100% grass fed collagen, pea protein, brown rice protein (preferably non GMO, sprouted and fermented), hemp protein, or a blend of these. If you’re okay with dairy, choose a Whey based protein powder, ensure it is grass-fed and/or organic. Avoid products with additives, artificial flavours, excess sugar or artificial sweeteners.

Nutritional Profile: Assess the nutritional content beyond just protein. Look at the levels of essential amino acids, vitamins, and minerals present in the powder. A good wholefood-based protein powder will offer a range of nutrients beyond just protein.

Allergen Information: Consider any allergies or dietary restrictions. Wholefood-based protein powders are often suitable for those with common allergies (e.g., dairy, soy, gluten), but always check the label for potential allergens.

Taste and Texture: Personal preference matters too. Choose a protein powder that tastes good to you and mixes well with your favourite fruits and fluid (I love making smoothies with coconut water and yoghurt) or add protein powder to recipes like pancakes, overnight oats or chia puddings. Some wholefood-based powders can have a grainier texture, which may be a consideration.

By considering these factors, you can select a wholefood-based protein powder that aligns with your dietary preferences, nutritional needs, and taste preferences, ensuring you get the most out of your protein supplement.

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

Important

Please speak to your nutritionally trained health care practitioner to determine if your individual nutritional requirements are being met. This post is not intended to diagnose or prescribe, merely help you to make an informed choice.

Download your FREE Immune Health Plan ebook – A practical guide filled with simple tips to help support your immune system so you and your family stay fighting fit this winter.

This Immune Smoothie Bowl is designed to support your immune system. Packed with essential fat, vit c and fibre rich fruits!
Print Recipe
4.45 from 9 votes

Immune Smoothie Bowl

This Immune Smoothie Bowl is designed to support your immune system and really is food as medicine.
Prep Time10 minutes
Total Time10 minutes
Course: Breakfast, Snack
Servings: 2
Author: Georgia Harding

Ingredients

  • 2 frozen bananas – peeled and quartered
  • 2 orange/s – peeled and quartered
  • ½ avocado – flesh
  • 1 lime/s – juice
  • 60 ml coconut water (¼ cup)
  • 120 g natural, Greek or coconut yoghurt (½ cup)
  • ½ tsp ground turmeric
  • 1 cup/s ice
  • 2 serve/s wholefood protein powder – vanilla or a neutral flavour
  • Fruit, nuts and/or granola – to decorate

Instructions

  • In a high speed blender place the bananas, oranges, avocado, lime juice, coconut water, natural yoghurt, turmeric, ice and protein powder.
  • Blend until smooth and creamy. Divide between two bowls and top with fruit of your choice, nuts and/or granola.
  • Enjoy immediately.

Moroccan Lasagne

| Make-ahead Meals, Pasta and Noodles, Red Meat, Freezable Meals, Slow Cooked, Members only

This Moroccan Lasagne is a fabulous slow cooked, winter warmer. It is very easy to make and a delicious, super nourishing meal. This is more time consuming than a typical lasagne as it slow cooks the beef to produce a lovely textured meat layer but the end result is so worth it (and the actual…

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Date Banana Loaf

| Breakfast, Healthy Lunchbox, After School Snacks, Baked Sweets, Members only

A warm slice of this Date Banana Loaf is a delicious morning tea treat and just as good eaten cold as a sustaining lunch box snack.  I like to keep a few slices in the freezer ready to be toasted and spread with butter to enjoy alongside a cup of tea when I’m craving a…

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Quinoa Stuffed Butternut

| Vegetarian, Members only, Side dishes

This spiced Quinoa Stuffed Butternut is a complete vegetarian meal that’s perfect to warm up with. Sometimes referred to as butternut squash, this is a favourite pumpkin that is so versatile. Slightly sweeter than other varieties of pumpkins, it suits roasting perfectly. The combination of fresh herbs, spices, feta and lemon make this stuffing absolutely sensational-…

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Goulash

| Make-ahead Meals, Red Meat, Freezable Meals, Slow Cooked

This healthy Goulash is based on a traditional Serbian stew of rich beef and vegetables. Similar to a casserole, it is delicious and super easy to make. Instead of topping with starchy dumplings, I’ve chosen to top with scalloped potatoes. This potato crust is sensational and gives the meal a good crunch – my kids try to pick out the most golden crispy slices from the top!

This is the perfect all-in-one meal. Protein, veggies and some carbohydrates and free from gluten, eggs and dairy. A one pot meal, perfect to have on the go for a busy afternoon.

Health benefits

This dish provides a great balance of protein, healthy fats, and carbohydrates with about 35g protein and 10g fibre per serve. The slow-cooked beef is rich in collagen and essential nutrients, while the vegetables add fibre and antioxidants to support overall health.

Ingredients

For this healthy, easy goulash recipe, you will need diced beef brisket or chuck steak, onions, cloves garlic, capsicum, carrots, celery, and a blend of Hungarian sweet paprika, oregano, and thyme. Tomato paste, balsamic vinegar, and bone broth create a deep, rich flavour, while thinly sliced potatoes add a crispy topping.

How to make this delicious goulash

Slow-cook the beef, vegetables, and seasonings in a Dutch oven until tender. Increase the heat to thicken the sauce, then layer the dish with olive oil-coated potato slices and bake until golden. Make sure the potato is very thinly sliced or it wont cook through in the time we’ve suggested.

Serving suggestions and how to store

Serve with steamed greens for a complete meal. Leftovers can be stored in an airtight container in the refrigerator or freezer and reheated in a low oven until just hot.

Vary this goulash to suit your dietary needs

For an onion-free version, replace the onion with a small bulb of fennel. If using a slow cooker, adjust the liquid and cooking time based on your device’s instructions, and finish with the crispy potato topping in the oven for the best result.

For more delicious, healthy slow cooked dinner recipes, click HERE

This Goulash is based on a traditional Serbian stew, this rich beef and vegetable casserole is delicious and super easy to make.
Print Recipe
4.91 from 20 votes

Goulash

Based on a traditional Serbian stew, this rich beef and vegetable casserole is delicious and super easy to make. Instead of topping with starchy dumplings, I’ve chosen to top with scalloped potatoes. 
Prep Time15 minutes
Cook Time3 hours
Total Time3 hours 15 minutes
Course: Main Course
Servings: 4
Author: Georgia Harding

Ingredients

  • 800 g beef brisket or chuck steak – diced
  • 1 onion/s – diced
  • 3 clove/s garlic – minced
  • 2 red capsicum/s – diced
  • 2 carrot/s – diced
  • 3 stick/s celery – diced
  • 2 tbsp sweet paprika
  • 1 tsp dried oregano
  • ½ tsp dried thyme
  • 1 tbsp coconut sugar or rapadura
  • 3 tbsp tomato paste
  • 2 tbsp balsamic vinegar
  • 1 ltr chicken broth or stock (4 cups)
  • 4 potato/s – peeled
  • 2 tbsp extra virgin olive oil
  • Sea salt and freshly ground black pepper – to taste
  • fresh parsley leaves – to serve

Serve

  • 1 head/s broccoli (or any other green)
Metric – US Customary

Instructions

  • Preheat the oven to 150°C / 300°F (fan-forced).
  • Place the beef, onion, garlic, capsicum, carrots, celery, herbs and spices, rapadura, tomato paste, balsamic and stock or broth into a Dutch oven or pot with a tight fitting lid, mix and cook for 90 mins with the lid on. You could also cover a casserole dish with foil (tightly) if you don’t have a Dutch oven.
  • Remove the lid, increase the oven temperature to 180°C/350°F and cook for another hour. Check after 30 mins and if there is a lot of liquid, further increase the oven to 200°C/390°F to reduce and thicken.
  • Slice potatoes very thinly with a mandoline or the side of your cheese grater, toss in olive oil and seasoning. Place on top of the stew and bake for 30 mins or until the potato is cooked through and golden brown.

Serve

  • With steamed broccoli.

Make-ahead

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

Store

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

Slow Cooker

  • This can certainly cooked in a slow cooker. However, as the speed and temperature varies between the many brands of slow cookers, base the amount of liquid you add and the cook time on a similar style of recipe in the guide book for your specific slow cooker. The general rule of thumb is to halve the liquid and double the cook time, but understanding your own slow cooker is the best guide.
  • I would make the goulash in the slow cooker then top with the scalloped potatoes as per Step 4 for the best result.

Grab Bag Formula Method

  • If you've done the **Grab Bag Formula Short Course, this is the method to convert this recipe…
  • Place the beef, onion, garlic, capsicum, carrots, celery, herbs and spices, rapadura, tomato paste, balsamic and stock or broth into the Grab Bag.
  • Carefully seal your grab bag. I close most of the seal then press out as much air as I can then complete the seal. Place the Grab Bag in the freezer.
  • To cook, remove the Grab Bag from the freezer, place on a baking tray and thaw in the fridge overnight.
  • Tip the contents of the Grab Bag into a large oven proof dish (with a tight fitting lid) or Dutch oven. It may still be a bit frozen; that’s okay. Place the lid on the pot, set your oven to 150°C/300°F (fan-forced) and cook for 2 hours. Remove the lid, increase the oven temperature to 180°C/350°F and cook for another hour. Check after 30 mins and if there is a lot of liquid, further increase the oven to 200°C/390°F to reduce and thicken.
  • Top with the scalloped potatoes as per Step 4 for the best result.
  • ** The Grab Bag Formula Short Course is available to purchase for just AU$46 HERE.
    OR
    If you are a full-access Well Nourished Family member, the course is included in your membership and you can access in the members portal – HERE.

Notes

Onion-free

Replace the onion with a small bulb of fennel.
 
 
 
 
 

Let me know what you think of this deliciously rich stew.

Cauliflower Hash Browns

| Breakfast, After School Snacks, Savoury Snacks, Members only, Side dishes

I love using cauliflower instead of potatoes in many dishes, especially mash potatoes and these gluten-free Cauliflower Hash Browns. These are super simple and make tasty, crispy low carb hash browns for the win.  Australian statistics report that we consume 3.2kg of cauliflower per person per year. I know in our household we would be…

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Serbian White Bean Soup

| Vegetarian, Soups, Members only

This robust Serbian White Bean Soup is a filling, delicious, plant-powered meal. Traditionally it would be made with cracked wheat, but to keep it gluten-free I’ve chosen brown rice for a complete vegetarian protein. What I love about this Eastern European soup is that you get to enjoy flavours of a less-well-known culture in an easy…

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Sticky Date Pudding

| Baked Sweets, Desserts, Members only

This Sticky Date Pudding recipe is such a warm and cosy dessert! Just right for chilly winter nights. Dates provide the perfect sweetness and being gluten and dairy-free, this is a dessert everyone can enjoy. Plus, it’s super quick and easy to make which could be a bit dangerous! Health benefits Medjool dates are rich…

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Haloumi Vegetable Tray Bake

| Vegetarian, Members only, Side dishes

Tray bakes are one of my favourite ways to cook and include a good range of veggies. This Haloumi Vegetable Tray Bake is full of goodness and a great stand alone meal or side to accompany simply prepared fish, chicken or lamb. Haloumi takes the taste and texture of this dish to the next level-…

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Chorizo Fennel Mussels

| 30 Minute Meals, Fish & Seafood, Members only

These Chorizo Fennel Mussels are another recipe option for the mussel lovers out there. These are more Italian inspired, full of flavour and goodness. Cooking mussels can seem a little intimidating but it’s actually quite a simple process. You can buy mussels already de-bearded and ready for the pot, otherwise for a slightly cheaper price…

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Sourdough pastry

| Sourdough Baking, Staples, Members only

This Sourdough Pastry has become my all time favourite pastry. For pies, quiche, tarts, it produces a beautiful, light flaky pastry texture I adore with the added benefit of being fermented which makes it a dream to digest. For other pastry options check out: Sourdough Pastry Gluten, Dairy and Egg-free Pastry Almond Pastry (dairy and…

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Chicken Patties with Date Chutney

| Make-ahead Meals, Chicken, Members only

These Chicken Patties with Date Chutney are a quick and easy to make healthy dinner. With very minimal steps you can get these patties cooking in the pan, and then use the cooking time to prepare the fresh ingredients. The sweet date chutney goes so well with them, providing a touch of sweetness that matches…

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Green Hash

| 30 Minute Meals, Breakfast, Members only

This Green Hash recipe is a simple high protein, low carb breakfast and is a fabulous start to the day. It’s super quick and easy to make for a fast breakfast on the go. Most people will recognise the benefits of having vegetables for breakfast, but sometimes we can get a little stuck thinking of…

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Gluten-free Pasta

| Pasta and Noodles, Staples, Members only

Making gluten-free pasta by hand is easier than it sounds and a fun weekend project to do with the kids. A few basic pieces of equipment (no pasta machine required for this recipe), a handful of simple ingredients and a little bit of time is all that’s required. One ingredient that is essential is xanthan gum….

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Tray Bake Fried Rice

| Make-ahead Meals, Pork recipes, Freezable Meals, Vegetarian, Members only

This Tray Bake Fried Rice is a fabulous one pan tray bake style meal that my family loves. Best of all it’s super adaptable to suit your tastes and supplies. While the classic fried rice in a wok is a fairly simple process, I love this method as it requires almost no hands-on work. A…

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Pork Shiitake Sausages

| 30 Minute Meals, Make-ahead Meals, Pork recipes, Freezable Meals, Breakfast, After School Snacks, Members only

These tasty Pork Shiitake Sausages are super simple to make and a great go-to for any meal, from breakfast to dinner. These could also be known as ‘skinless sausages’ or along the lines of cevapcici, the south-eastern European sausages. Whatever you call them, these are tasty, delicious, free from any additives and are super versatile….

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Palak Paneer

| Make-ahead Meals, Freezable Meals, Vegetarian, Members only, Side dishes

It’s no secret that I love Indian flavours and this tasty Palak Paneer is a really delicious side. A friend testing this with her family was so surprised when this became her green-hating son’s new favourite dish. Palak refers to the spinach and paneer is a traditional Indian non-melting cheese. It has a mild, creamy…

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Singapore Noodles

| Pasta and Noodles, Pork recipes, Vegetarian, Members only

I know this Singapore Noodles recipe looks like a really complicated recipe but I promise, though it has a long list of ingredients, it is super simple to make. Most of the ingredients listed make up the sauce so that you don’t need to buy additive and sugar laden store bought sauces. The flavour result…

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Chocolate Hazelnut Fig Granola

| Breakfast, After School Snacks, Members only

This delicious Chocolate Hazelnut Fig Granola is a beautiful, tasty flavour combination, it’s my new favourite breakfast granola. I get bored eating the same flavours all the time so I like to switch it up regularly. Nutritionally, variety is super important too. This granola has subtle sweetness with bursts of fig and a wonderful texture…

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Earl Grey, Fig and Apricot Sourdough Fruit Loaf

| After School Snacks, Baked Sweets, Sourdough Baking, Members only

This Earl Grey, Fig and Apricot Sourdough Fruit Loaf is such a beautiful combination of flavours and textures. If you’re new to sourdough baking, begin with becoming confident making the Basic Sourdough recipe before trying this as this recipe follows the procedure for the Basic Sourdough Loaf, with a few delicious additions. This loaf will…

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Zucchini Haloumi Asparagus Slice

| Make-ahead Meals, Vegetarian, Members only

This Zucchini Haloumi Asparagus Slice with a herb salad is a lovely light meal or snack. My kids love a ‘savoury slice’ more so than a frittata or quiche, especially in their school lunch. I think because it tends to hold together better and they like the addition of extra carbs. For a bit of…

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Apple Tea Cake

| Baked Sweets, Members only

This is my low sugar, wholegrain version of my nan’s Apple Tea Cake. It’s very reminiscent of the mouthwatering cake my nan used to make me as a kid, only a bit nuttier being made with wholemeal spelt.  It’s really quick and easy to make too. Perfect for having with a cup of tea, as the…

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Indian Mulligatawny Soup

| Soups, Members only

This Indian Mulligatawny Soup is an immune supportive meal in a bowl that is really delicious and super easy to make. It is a flavoursome spiced soup, thick from the lentils and rice that have been simmered until soft. The vegetables are mostly broken down by the cooking so you have a hearty meal full…

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