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Immune Tea – a Simple Remedy to Prevent and Treat Colds and Flu

| Drinks & Smoothies

There’s something soothing about a warm cup of tea when you’re feeling run down. But not any old tea will do. With people dropping left right and centre at the moment with cold symptoms, sore throat, flu symptoms, and all manner of dreaded bugs, I thought I’d share this immune boosting tea recipe – a remedy I rely on to keep myself and my family well.

I also personally use this remedy to treat symptoms of upper respiratory infection. I’ve found in my family it really helps relieve symptoms and shorten the duration of cold symptoms (and severity of the infection). This immune tea is my take on the infamous hot lemon and honey drink my mum used to make me as a child, only packing much more of a medicinal punch.

Health benefits of this immune boosting tea recipe

  • The turmeric is a powerful antioxidant, anti-inflammatory, antibacterial and antiviral. This, combined with the anti-inflammatory effects of ginger, means that both are wonderful for treating the congestion associated with respiratory infections.
  • Honey has been used for centuries to reduce inflammation, promote healing and reduce infection. But not all honey is created equal. Processed honey has no medicinal qualities. Real, raw honey possesses these properties, with some types of honey more potent than others. Manuka honey is a type of honey which is potently antibiotic and is receiving much attention in the medical community for its medicinal qualities. It or another raw medicinal honey would be your best choice here.
  • Lemon obviously donates a little hit of vitamin C. But it is the zest that impresses the most. Lemon zest is very nutrient dense, an amazing antioxidant and is very anti-bacterial too. It is also very good for stimulating digestion and breaking down mucous. Where ever a recipe calls for lemon juice, always incorporate the zest too.

Ingredients

You’ll need boiling water, ginger (either tea bags or fresh), turmeric (ground or fresh), raw or manuka honey, and a lemon for both zest and juice. If you want to take it up a notch, you can even add a splash of coconut oil for extra richness.

How to make Immune Tea

Simply pour boiling water over the ginger and turmeric, let it steep for a few minutes, then stir in the lemon juice and zest. Finish it off with honey to taste, and your immune tea is ready to enjoy! It’s perfect for a cozy night in or to fill up a thermos for sipping throughout the day if your fighting infection.

Serving suggestions and how to store

This tea is best enjoyed warm, either fresh out of the pot or in a thermos to keep it hot. If you have leftovers, you can store it in the fridge and reheat when needed. It also doubles nicely as can be used as a base for iced tea in warmer weather!

Vary this to suit your dietary needs

To make it vegan, swap the honey for maple syrup or rice malt syrup. For a more potent brew, simmer the ginger and turmeric root for a few extra minutes, or add a tablespoon of coconut oil for an extra immune boost.

Immune-boosting tea with ginger, turmeric, and lemon—nourishing and soothing for your immune system.
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4.77 from 30 votes

Immune Tea

This immune-supportive tea is my go-to when I’m feeling run down or just want to stay ahead of the cold and flu season. It's easy to whip up, full of warming spices, and can be sipped throughout the day. Plus, you can customize it to suit your taste and boost its benefits!
Prep Time5 minutes
Total Time5 minutes
Course: Drinks
Servings: 2

Ingredients

  • 500 ml boiling hot water (2 cups)
  • 2 organic ginger tea bags (or a 2 cm slice of fresh ginger root, diced or grated)
  • ½ tsp ground turmeric (or a 2 cm fresh piece of root, diced or grated)
  • 2 tsp manuka or raw honey -more or less to taste
  • 1 lemon/s -juice and zest

Instructions

  • Pour the boiling water over the ginger, turmeric, and optional coconut oil.
  • Let it sit for a few minutes before adding the zest and juice.
  • Add the honey then simply sip yourself well.
  • This makes 2 cups or one thermos of immune tea.

Notes

Supercharge it

Simmering the ginger and turmeric root in the water for 5-10 minutes will make a more potent brew.

Boost it

Add a tablespoon of extra virgin coconut oil to the tea.

Vegan

To make it vegan, replace the honey with maple syrup or rice malt syrup. 
 
 

Do you have any homemade remedies you swear by to prevent or treat colds and flu?  I'd love you to share by commenting below.

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.

Chicken and Almond Curry

| Make-ahead Meals, Chicken, Freezable Meals

My family and I love this delicious, easy to prepare Indian healthy Chicken and Almond Curry recipe. This healthy chicken curry recipe is almond based and free of tomatoes, which is a nice change from the common tomato heavy curries. It is very aromatic, mild and so delicious – I’d encourage you to try it for the whole family  (the cinnamon flavour often really appeals to kids).

After spending almost a year in India (about 11 years ago), I came to adore the aromatic flavours of Indian cuisine. This is a very traditional curry, something you would definitely find in a market in India (ok, of course, I’ve added a few extra nutritious bits)! Before I went to India, I was frightened by the prospect of Indian cuisine for breakfast, lunch and dinner. But now, I just can’t get enough. Leftover chicken curry for breakfast is delicious.

Health benefits of this healthy chicken curry recipe

This chicken curry recipe is filled with nourishing ingredients, from protein-packed chicken to nutrient-rich ground almonds and spices. The calcium rich, probiotic yoghurt adds a lovely creaminess, while the immune supportive, antioxidant rich spices bring warmth and depth of flavour. The coriander is very detoxifying and nourishing.

Ingredients

You’ll need tender chicken thighs, garlic, ginger, and a selection of fragrant spices like cumin, coriander, and turmeric. Almond meal and flaked almonds give the dish its signature nuttiness, while yoghurt (or coconut milk for dairy-free) adds that perfect creamy texture. Peas and fresh coriander round things out for a bright, fresh finish.

How to make chicken and almond curry

Start by marinating the chicken with ginger, garlic, and lemon for a flavor boost. Toast the almonds, then sauté the onions and spices until aromatic. Stir in the chicken and almond meal, followed by the yogurt and optional currants. Let it all simmer gently, and toss in peas just before serving. Top with fresh coriander and toasted almonds for that perfect final touch!

Serving suggestions and how to store

Serve this curry with rice, quinoa, or cauliflower rice alongside a simple green salad or steamed veggies. Or add a side of Naan Bread. It keeps well in the fridge in an airtight container, and the flavours only get better over time. You can even double the recipe and freeze some for a quick dinner later on!

Vary this healthy chicken curry recipe to suit your dietary needs

This healthy chicken curry recipe is super flexible! Swap yogurt for coconut cream if you’re dairy-free, or replace chicken with chickpeas or tofu for a vegetarian version. If you’re avoiding nuts, sunflower seeds can take the place of almond meal. Grain-free? Pair it with baked sweet potato or cauliflower rice instead of rice!

Chicken and almond curry with a creamy, spiced sauce—rich, flavorful, and comforting.
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4.81 from 36 votes

Chicken and Almond Curry

This Chicken and Almond Curry is a hearty, comforting dish that’s packed with flavor. With its creamy almond base and a mix of fragrant spices, it’s a crowd-pleaser that’s surprisingly simple to make. Whether you’re feeding the family or meal-prepping for the week, this curry is a must-try!
Prep Time15 minutes
Cook Time30 minutes
Total Time45 minutes
Course: Main Course
Cuisine: Indian
Servings: 4

Ingredients

  • 500 g boneless and skinless chicken thighs -diced
  • 4 clove/s garlic -peeled and finely chopped
  • 2 tsp ginger root -peeled and finely grated, a lemon zester works well
  • 1 red chilli/s (small) finely chopped to taste (or serve as a side at the table)
  • ½  lemon/s -juice
  • 50 g flaked or slivered almonds (½ cup) toasted
  • 2 onion/s -peeled and sliced
  • 1 cinnamon quill
  • 4 cardamom pods -crush slightly with the top of a knife handle
  • 3 clove/s
  • 1 tsp ground cumin
  • 1 tsp ground coriander
  • 1 tsp ground turmeric
  • 50 g almond meal
  • 20 g currants or sultanas -optional
  • 300 g natural, Greek or coconut yoghurt
  • Sea salt and freshly ground black pepper - to taste
  • 75 g peas (½ cup) fresh or frozen
  • ½ bunch/s fresh coriander leaves -to serve

Serve

  • Rice, quinoa or cauliflower rice (to serve)
  • Steamed vegetables (to serve)

Instructions

  • In a large bowl mix the chicken, ginger, garlic, optional chill and lemon juice. Marinade for an hour or so (not essential, but best).
  • In a large fry pan, toast the slivered or flaked almonds over a low heat and set aside.
  • Now heat a tablespoon or so of coconut oil or ghee over a low to medium heat and cook the onion until it starts to soften. 
  • Add the cinnamon stick, cardamom pods, and cloves and cook for a few minutes until you can smell them. Then add cumin, coriander, turmeric powders and almond meal.
  • Mix together, add the chicken to the pan and stir gently until the chicken starts to turn opaque (only a few minutes).
  • Next add the yoghurt and currants or sultanas, season with salt and pepper and mix well.
  • Cover and simmer slowly for 20-30 minutes stirring occasionally, making sure it doesn't stick to the bottom of the pan.
  • Just before serving stir in the peas and top with coriander and the toasted almonds.

Serve

  • I like to serve this with brown or basmati rice (or  quinoa), and a green salad or simply some steamed vegetables, dressed with lime juice and olive oil. If I'm feeling lazy I'll just add some broccoli, cauliflower and or carrots to the curry just before it's served to lightly cook in the sauce….a complete meal is served.

Make-ahead

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

Store

  • Store in an airtight container in the fridge.
  • Can also be frozen (I think the flavour improves with freezing so consider doubling the recipe and freezing it for another dinner next week).

Thermomix

  • I personally find more depth of flavour from stove top cooking with curries and just use my TMX to chop. But if you wan to cook the entire dish in the TMX, here's how...
  • Chop the ginger, garlic and chilli 5 seconds, speed 7. In a large bowl mix the chicken, ginger, garlic, optional chill and lemon juice. Marinade for an hour or so (not essential, but best).
  • Toast the almonds.
  • Chop the onion, 5 seconds, speed 4 (scrape the sides). Add the ghee or oil and cook 100, 4 minutes, speed 1.
  • Add the spices and cook another 3 mins, 100, speed 1.
  • Add the chicken, almond meal, currants/sultanas, yoghurt, salt and pepper (mix to combine with a spatula) and cook 30 mins, 100, reverse speed 1 with the basket over the lid so it doesn't spit.
  • Add the peas for the last few minutes of cooking.
  • Serve as above.

Notes

Dairy-free

Use coconut oil to sauté the onion and coconut milk or cream instead of yoghurt.

Vegetarian

Replace the chicken with chickpeas or 500g of firm tofu, diced (or a mix).

Vegan

Use the dairy free and vegetarian substitutions.

Nut-free

Replace the almond meal with ground sunflower seeds.

Garlic-free

Simply omit the garlic and increase the ginger to a 5cm piece. 

Grain-free

Serve with a baked sweet potato or cauliflower rice.
 
 

How has this curry been received in your household? Let me know, post a comment below.

The Easiest, Most Nourishing Choc Chip Cookie Ever

| After School Snacks, Baked Sweets

These Healthy Chocolate Chip Cookies are my idea of the perfect treat. They suits most dietary leanings and take minutes to make, which is always a bonus. I think it’s the ultimate and easiest healthy chocolate-chip cookie recipe ever!

Truth be known, baking is not my forte. Mind you neither was photography until I put my mind to it and found I really enjoyed it…and there lies the issue. I LOVE cooking, but because I prefer to freestyle in the kitchen rather than follow a formula, baking and I sometimes don’t see eye to eye. I baked a lot as a child (with my nan), but not much as a young adult so I was a bit out of practice by the time I had kids. Luckily my kids are very forgiving…I think they are just happy for something with a little sweetness, even if it doesn’t look overly appealing!

Anyway, one rainy Queensland summer, I find myself out of eggs and craving a little deliciousness. With a cakey treat ruled out, I fluked these delights. These beauties (which took a few attempts to perfect) are the best and my kids love them for an after-school snack or weekend treat.

The best thing about this grain-free, healthy cookie recipe is that if you do manage to stop at one or two and wait a while, you will find yourself satisfyingly full. These nourishing choc chip cookies are one of my personal favourites to make for my kids lunchboxes. They are a perfect blend of chewy goodness and the texture is just like a store bought one (only better!). The flavours melt together in your mouth and the little bursts of chocolate really give you that feel good, treat feeling.

PS- they can be frozen (which will save you eating them all in one hit).

Health benefits

Are the cookies healthy? Well, firstly almonds are a rich source of protein, essential fats, and fibre. They also contain antioxidants and mood elevating amino acids. The coconut oil, by now, you will know how I love this. You can find out more about its amazing health benefits here. If you add cacao nibs or dark chocolate, prepare for a magnesium boost and an antioxidant hit that rivals green tea. These cookies really do bring together nutritious ingredients like almond meal and cacao nibs, making them a great option for a more mindful treat. 

Ingredients

For these chocolate chip cookies you’ll need almond meal as the base, along with coconut oil, rice malt syrup or honey (or even maple syrup) and a touch of vanilla extract. For that classic choc chip flavour, cacao nibs or dark chocolate chips are the stars of the show. Don’t forget a splash of water to help hold it all together!

How to make Healthy Choc Chip Cookies

The method for these Healthy Chocolate Chip Cookies is so simple where you just fold your dry ingredients into the wet ingredients until fully combined. There is both a traditional method using a large mixing bowl or if you have a Thermomix (or food processor) you can save time and utensils by following along with those instructions. Using baking paper ensures your cookies don’t stick to the sheet pan when cooking and the bake time is so quick, only 15 minutes!

Vary the Healthy Choc Chip Cookies to suit your dietary needs

There are so many variations to suit dietary needs with these healthy chocolate chip cookies. The recipe is already gluten-free as is, but you can also make it dairy-free with the use of cacao nibs and removing the choc chips. As mentioned before, the low fructose option is made by the use of rice malt syrup and cacao nibs. You can replace the coconut oil with macadamia oil for the coconut-free version. It can even be made completely vegan by using rice malt syrup to sweeten and just the cacao nibs! For the almond free version, you simply replace the almond meal with hazelnut meal which will make it into a delicious nutella choc-chip cookie.

Serving suggestions and how to store

These Healthy Choc Chip Cookies are perfect with a cup of tea or as a snack anytime. Store them in an airtight container in the fridge or freezer to keep them fresh—they’ll stay crisp and delicious for days or freeze for up to 3 months.

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

 
Nourishing chic chip cookies made with wholesome ingredients—easy, healthy, and delicious.
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4.76 from 53 votes

The easiest, most nourishing choc chip cookie ever

These choc chip cookies are the ultimate combination of easy and nourishing! With just a few simple ingredients, you can whip up a batch of cookies that are not only delicious but packed with wholesome goodness. Perfect for a sweet treat any time of day.
Prep Time10 minutes
Cook Time15 minutes
Total Time25 minutes
Course: Snack
Servings: 10 cookies

Ingredients

  • 150 g almond meal (1¼ firmly packed cups)
  • 55 g coconut oil (¼ cup) melted if solid
  • 50-85 g rice malt syrup or honey (¼ cup approx.) taste the batter and alter the sweetness to taste
  • 1 tsp vanilla -powder, extract or essence
  • 2 tbsp cacao nibs -or dark chocolate chips, or both
  • 1 tbsp water (must be added or they go flat)

Instructions

  • Preheat your oven to 150 ℃/300°F (fan-forced). It's preferable to use weight measurements, the recipe will need less adjusting if you do so.
  • In a mixing bowl or food processor, combine all of the ingredients above until just combined.
  • If using a Thermomix, mix 5 seconds, speed 4.
  • Scrape the sides to incorporate the bits around the edge. 
  • **The mixture should be thick and sticky (like in the video below so if it feels very wet, it's important to add more almond meal).
  • Roll tablespoons of the mix in your (wet) hands and place them onto a tray lined with baking paper.
  • Flatten slightly with the back of the fork. The cookies above have cacao nibs through them (I put a little piece of Green and Blacks 85% chocolate on top in this pic too).
  • Bake for 15 minutes or until starting to brown on top. The longer they cook, the crisper they become.
  • Allow to cool fully. They will firm up as they cool.

Store

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

Notes

Dairy-free

Just use cacao nibs and leave out the choc chips.

Low-fructose

Use the brown rice syrup and cacao nibs.

Coconut-free

Replace the coconut oil with macadamia nut oil.

Vegan

Choose rice malt syrup to sweeten and cacao nibs as choc-chips. 

Almond-free (aka Nutella choc-chip cookie)

Replace the almond meal with hazelnut meal.

Nut-free

This is not the recipe for you. This Spelt Chocolate Chip Cookie is incredible and nut-free. 
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 this recipe? Please let me know if you've tried it by leaving a comment and rating below.

Get your kids in the kitchen cooking and with these video instructions, even little ones can follow along.

Rice Paper Rolls (fresh spring rolls)
 | Healthy Lunchbox
I often make Rice Paper Rolls, also known as fresh spring rolls. Mainly because my kids absolutely love them and they are a quick, easy and healthy gluten-free lunch box filler or snack. I also  find them a great way to use up leftovers. They often replace the humble sandwich which is great for moderating the amount of wheat consumed and they also offer a little lunch box variety. The best thing is that they wrap up salads and other bits and pieces into very convenient little packages that kids just love.
The rice paper ‘sheets’ are available to buy in the Asian section of most supermarkets and are very simple to roll. I normally set up a bit of a production line with the meat cut into smallish pieces in one bowl and the salad mix in another, dressed and ready to place on the rice paper as it softens.
Health benefits
Rice paper rolls are a fantastic gluten-free, easy to make option for those looking to incorporate more fresh ingredients into their meals. The combination of colourful veggies and protein options means you can enjoy a wholesome meal that feels light yet satisfying.
How to easily make Rice Paper Rolls (fresh spring rolls)
To create a really nourishing meal or snack, you need to build a rice paper roll with a little protein and some sort of vegetable or salad. It’s best to grate, shred or thinly slice (julienne) the salad and vegetables. I suggest things like cucumber, carrots, cabbage, capsicum (peppers), bean sprouts, coriander (cilantro) or any soft fresh herbs.  I also always mix in a little juice of  a lemon or lime to keep the salad fresh and also this adds a lovely flavour so they don’t need a dipping sauce.
  1. Start by running cold water or slightly warm water over both sides of the rice paper wrappers. You can also soak in a large bowl of water. As you feel it start to soften, place it on a wet cutting board or bench top, add the filling and roll.
  2. The paper goes sticky as it sits so get rolling quickly. There are rolling instructions on the packet, but I generally place the filling towards the top of the paper (2 good heaped tablespoons), fold down the top edge, followed by the sides and then roll it downwards towards me. You may have some funny shaped ones to start with but you’ll soon get the knack.
So many rice paper roll filling ideas here…
So I thought I’d share some of the ways I fill them, especially for a lunch box where dipping sauces aren’t practical. As much as I absolutely LOVE traditional combinations with lots of Vietnamese mint and Thai basil in the mix, you don’t necessarily need to follow tradition. You can fill them with…
  • Leftover Asian lettuce cup mince with extra sprouts, shredded cabbage or lettuce and the juice of a lime.
  • Tuna, diced chicken or chopped up boiled eggs or tofu mixed with pesto and grated carrot (or any other vegetable or salad). Try it with my Coriander, lime pesto.
  • Diced chicken or tuna, shredded nori (sushi) paper and salad or sprouts tossed in a little mayonnaise and lemon juice.
  • Diced leftover sausage or meat patties and shredded or grated salad dressed in a little lemon juice.
  • Leftover potato salad or coleslaw with diced chicken or tuna.
  • Any leftover quinoa, rice or noodle dish, salad and lemon juice.
  • Leftover omelette or frittata with salad and lemon juice (obviously no good for egg-free peeps).
  • Haloumi and salad dressed with lemon juice (a good vegetarian option).
  • Chickpeas or cannellini beans marinated in lime juice and a little cumin and cinnamon powder, with salad, sprouts or coleslaw (obviously no good for legume-free).
  • Vermicelli noodles or rice noodles in the mix are always a great filler.
Serving suggestions and how to store
These rolls are perfect for dipping, so whip up a tasty peanut sauce or a zesty vinaigrette to serve alongside. Or something simple like tamari, soy sauce, sweet chili sauce or sriracha works too. They’re best enjoyed fresh, but if you need to store them, wrap them in damp paper towel and keep them in an airtight container in the fridge for a day or two.
When placed side by side in a lunchbox, they can stick together a little.  My kids don’t have too much problem prying them apart.  But if your kids do, you can wedge a slice of apple or a piece of baking paper between them to stop them sticking together.
Vary this to suit your dietary needs
Don’t be shy about mixing things up! Whether you’re gluten-free, vegan, or just looking to switch things up, these rolls can accommodate any dietary preference. Swap in gluten-free rice paper, load up on your favorite veggies, or add in some grains for extra texture—make them your own!
For more delicious, nourishing recipes to pack a healthy school lunchbox, check out my ebook ‘The Well Nourished Lunchbox’ – 150 pages of lunchbox inspiration.
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Rice Paper Rolls (fresh spring rolls)
Prep Time5 minutes 
Course: Appetizer
Servings: 1
Author: Georgia Harding
Ingredients
  • 1 sheet/s rice paper
  • 2 tbsp filling of your choice
Serve
  • 1 tbsp tamari
Instructions
  • Start by running slightly warm water over both sides of the rice paper. As you feel it start to soften, place it on a wet chopping board or bench top, add the filling and roll.
  • The paper goes sticky as it sits so get rolling quickly. There are rolling instructions on the packet, but I generally place the filling towards the top of the paper (2 good heaped tablespoons).
  • Fold down the top edge, followed by the sides and then roll it downwards towards me. You may have some funny shaped ones to start with but you’ll soon get the knack and they'll be picture perfect with practice.
Notes
Fillings 
 The limit really is your imagination. See above for lots of ideas. 
  
  
 Have you made rice paper rolls before?  What flavour combinations do you like?
No bake, Nut-free Muesli Bar
 | Healthy Lunchbox, No-bake Sweets
This healthy no bake muesli bars is nut-free and a quick and easy snack that’s perfect for lunchboxes or as an on-the-go treat. Packed with wholesome ingredients like oats, seeds, and coconut, it’s a great option when you want something nutritious that doesn’t require turning on the oven.
These fast treats came about one morning when I opened the freezer and alas, no lunch box fillers. No time to bake, what could I do but invent a nut-free, healthy no bake muesli bars? QUICKLY!
Health benefits
Well, the oats are a nourishing, high fibre, nerve supporting food. The seeds and coconut provide good fats, protein, and energy (of the slow release kind). The cinnamon further stabilises blood sugars. If you use brown rice syrup, they are also fructose friendly. These simple treats are full of nutrition and will sustain, satisfy and nourish your body – they are the perfect healthy snack. They are also great for kids with nut allergies.
Why these homemade granola bars are SO much better than any supermarket breakfast or muesli bar…
Here I go, getting on my high horse again. But the health claims on these bars just make me shudder. A warning would be more appropriate in many cases. Many commercial bars have almost as much sugar as a chocolate bar, alarming amounts of highly processed vegetable or seed oils (find out why you need to avoid these here) and ‘fruit’ that is more a product of chemistry than nature. These homemade muesli bars are whole and nourishing in ways that any supermarket or even health food brands could never be. For my detailed analysis of why there’s nothing good or healthy about processed muesli bars, click here.
These nut free granola bars are just too easy to make, so no excuses for processed bars anymore;)
Ingredients
You’ll need rolled oats, a variety of seeds (sesame, pumpkin, sunflower, and chia), desiccated coconut, ground cinnamon, butter, and your choice of sweetener—rice malt syrup or raw honey. For a bit of extra flavour or texture, add dried fruit (like sultanas or cranberries) or cacao nibs.
How to make these healthy no bake muesli bars
Start by combining the butter, sweetener, and cinnamon in a small pot over low heat until melted. You can either toast the oats, seeds, and coconut for a richer flavour or use them raw for a quicker option. Mix the dry ingredients with the melted butter mixture in a bowl and press it all firmly into a lined slice tin. Pop it into the freezer for 10 minutes to set, then slice into bars. We’ve also included a Thermomix method too!
Serving suggestions and how to store
These muesli bars are perfect for lunchboxes or a quick snack at home. Store them in the fridge or freezer to keep them firm. For lunchboxes, freeze the bars and pack them from frozen to keep them fresh until snack time. In warmers climates, pack against an ice brick to keep them well chilled.
Vary this healthy no bake muesli bars recipe
For a dairy-free version, use coconut oil or ghee. To make it gluten-free, swap the oats for quinoa flakes. If you’re avoiding fructose, use rice malt syrup instead of honey, and for a vegan option, use rice malt syrup and coconut oil. You can also adjust the seeds based on preference or leave out the ones your kids don’t like! Or add chocolate chips (or a chocolate drizzle) for a special treat. 
For a crispy baked Choc Chip Muesli Bar click HERE.
Or browse our whole range of Muesli Bars HERE.
Or, for more delicious, healthy and easy to make wholefood treats, click HERE.
No-bake nut-free muesli bar with oats, seeds, and dried fruit—healthy and easy to make.
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4.54 from 30 votes
No bake, nut free muesli bar
An easy to make, nutritious snack these  No bake, nut free muesli bars are really delicious and so much better than anything store bought. Keep them in the freezer for a snack on the go. 
Prep Time10 minutes 
Freeze10 minutes 
Total Time20 minutes 
Course: Snack
Servings: 12
Ingredients
  • 100 g rolled oats (1 cup) see gluten-free below
  • 60 g sesame seeds (½ cup) 
  • 60 g pumpkin seeds (½ cup) 
  • 60 g sunflower seeds (½ cup) 
  • 1 tbsp chia seeds ground is best, or flax seeds
  • 60 g desiccated coconut (1 cup) or shredded
  • 1 tsp ground cinnamon
  • 125 g butter
  • 170 g rice malt syrup or honey (½ cup) you can play around with the amount of sweetener - as my families palate has become less sweet over time, I generally only add ¼ cup of RMS and even less if using honey these days
Optional
  • 80 g dried fruit (½ cup) organic or additive-free preferably
  • 30 g cacao nibs (¼ cup)
Instructions
  • In a small pot, combine the butter, sweetener and cinnamon over a low heat, stirring until combined. If using a Thermomix, heat 2mins, temp 90, speed 3.
  • You have a couple of options here. For a tastier slice, throw the oats, seeds, and coconut into a large pan and toast over a low heat for 5-10 minutes, stirring often (the coconut will colour and the pepitas will start to pop).
OR
  • Combine the dried ingredients raw.
  • Add the dried mix to the butter / sweetener mix, (plus dried fruit or cacao nibs if using) and mix until combined. If using a Thermomix, blend 30sec, reverse, speed 3 (you may need to scrape the sides). See my lunch box tip below.
  • Press into a small slice tin lined with baking paper (I use a wet stainless steel serving spoon). Put it in the freezer for 10 minutes or until set.
  • Remove from the tin and cut into squares.
Store
  • It is best to keep refrigerated or frozen.
Notes
Dairy-free
 Use coconut oil or ghee instead of butter. If using coconut oil, you will just need to make sure it is kept cold or it will fall apart more quickly than the butter version.
Gluten and grain-free
 Use quinoa flakes (may just need to increase the quantity slightly).
Low-fructose
 Use brown rice syrup instead of honey.
Vegan
 Choose rice malt as your sweetener. Use coconut oil instead of butter (it will need to be kept chilled).
Sesame-free
 Replace them with another seed or nut.
Coconut-free
 Replace the coconut with ground seeds or nuts. 
Do kids fuss over the seeds or consistency?
 Either leave the ones they dislike out and increase those they do like, or grind them up. You can even process the whole mix of dried ingredients to make a finer, less chunky slice.
Lunchbox Tip
 For a slice that holds together better, use butter or ghee (coconut oil melts more rapidly) and process the mixture so it is fine and sticks together better (TMX 10sec, speed 5). Use the back of a big wet spoon to really compact it into the tray. My kids prefer this to a chunky consistency and it is definitely better for holding together in the lunch box. Also, store it in the freezer and pack from frozen in an insulated lunch box (with a cold pack). It will be defrosted and ready to eat come morning tea.
 There are over 50 delicious, easy to make nut-free recipes in my best selling ebook “The Well Nourished Lunchbox” – more details and a video of what’s inside HERE. Whilst your there, check out the amazing reviews for the ebook. 
  
  
Have a play with this recipe. Please let me know if you discover any interesting variations and I'd love to receive your comments below.
  
 
Coriander & Lime Pesto
 | After School Snacks, Savoury Snacks, Dips
This coriander lime pesto is the best I’ve ever made, so I just had to share the recipe. I found myself with a lot of coriander in the garden and my lime tree heavy with fruit. So here’s what I made… a very seasonal, extremely healthy coriander and lime pesto.
Whilst coriander pesto is a delicious, nutritious dip or salad dressing, you can also think about it as an accompaniment to grilled or BBQ’d fish or chicken. I also make Asian inspired omelettes and serve them with a dollop of this pesto. Even a fried rice or a stir fry would taste better and offer more nutrition with this pesto on top.
But a word of warning. This makes the shop bought stuff taste like baby food!
Health benefits
Well, let’s start with the amazing healing herb coriander (also called cilantro in some cultures and clinical research). Coriander is a classic example of food as medicine. It is extremely anti-inflammatory, anti-bacterial and also an amazing detoxifier and heavy metal chelator. Medicinally, it is used frequently for arthritis, inflammatory digestive disorders and to bind and excrete heavy metals in the blood. Needless to say, it is a very beneficial addition to any diet.
The cashew nuts and cheese add good fats and protein. The lime juice, zest and also the garlic further support immune function. So really, this pesto is just what the doctor ordered this winter.
The most delicious flavour combination, my Coriander and lime pesto is a lovely change from the traditional basil variety.
Ingredients
The ingredients in this coriander pesto are only a short list. Choose a good bunch of fresh coriander (fresh cilantro) and a clove of garlic that suits the amount of garlic flavour you like – I always opt for a large clove! Toasted Cashew nuts give the texture for the pesto and parmesan cheese adds a taste of cheese and salt to the mix. Lime juice lifts the freshness of the pesto and the macadamia nut oil makes sure the coriander is nice and smooth to the taste. A red chilli is optional- depending on who will be eating this or what sort of dish you will use it with, include the chilli with or without seeds according to the heat you like.
How to make coriander lime pesto
This coriander lime pesto can be made a variety of ways according to what equipment you have in your kitchen. The simplest and quickest way is to use a food processor (or Thermomix) – grate the parmesan cheese together with the garlic and set this mixture aside in a medium sized mixing bowl. Then the fresh coriander and toasted cashews go into the food processor and are chopped small – not too small as you want the cashews to give texture. Tip this mixture in with the parmesan cheese and garlic, add the lime juice and zest and macadamia nut oil. Give this all a food stir with a spatula until combined! I always give mine a little taste to check the balance of flavours. Add more lime juice or a pinch of salt (or more parmesan) to adjust as needed.
If you don’t have a food processor or blender, then the next best way is the traditional way with a mortar and pestle (where the name ‘pesto’ comes from!). Use the mortar and pestle to crush the cashews, coriander and garlic then add to a mixing bowl with the grated parmesan, lime juice and zest and macadamia nut oil (or extra virgin olive oil), stirring well to combine.
Vary this coriander lime pesto to suit your dietary needs
Coriander or cilantro pesto lends itself to MANY variations. You can of course make this a basil pesto by substituting the fresh coriander for fresh basil. To make this dairy-free, the parmesan cheese can be omitted and a few good tablespoons of nutritional yeast flakes used with a pinch of salt instead. Using ground macadamia nuts can also be a way to mimic the texture of the parmesan cheese if desired.
If you need to avoid nuts, you can choose toasted sunflower seeds instead- they have a very similar texture to cashew nuts. If you’d like to just use a different nut, then pine nuts are a popular choice, as well as macadamia nuts or almonds.
If you’re out of limes, then lemon juice and zest can work too for the zesty finish!
Serving suggestions and how to store
This pesto is fantastic over pasta, stirred into quinoa, or used as a dressing for roasted veggies. I love it over eggs or with chicken or fish fro dinner. You can even use it as a spread for sandwiches or wraps.
Because this pesto is made from fresh ingredients without any additives, it will only last a few days in the fridge. I flatten out the surface of the pesto and drizzle over a little bit of olive oil to seal the top and slow down the discolouration. Make sure it is in an airtight container as well. Pesto can also be frozen and used through warm dishes such as pasta when thawed- either freeze in an airtight container or freeze in ice cube trays then transfer to a container when solid.
If you don’t like coriander – try this Basil Pesto.
Coriander and lime pesto with fresh herbs, nuts, and a zesty citrus twist—perfect for adding flavor to any dish.
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4.63 from 29 votes
Coriander and lime pesto
This Coriander & Lime Pesto is a zesty twist on the classic pesto, packed with fresh herbs, citrus, and crunchy toasted cashews. It’s a quick and versatile sauce that can brighten up just about any dish, from salads to sandwiches, and everything in between.
Prep Time10 minutes 
Total Time10 minutes 
Course: Appetizer
Servings: 1 cup
Ingredients
  • 1 bunch/s fresh coriander leaves
  • 1 clove/s garlic -crushed (if not using a processor)
  • 60 g raw cashew nuts (¼ cup) toasted
  • 30 g parmesan cheese (2 tablespoons) finely grated
  • 1 lime/s juice and zest 
  • 20 ml macadamia nut oil (1 tablespoon) or olive oil
Optional
  • 1 red chilli/s
Instructions
  • In a food processor grate the parmesan and garlic and set aside. Thermomix 10 seconds, speed 6.
  • Place the coriander and cashews in the processor and pulse until just chopped. Thermomix pulse 2-3 times or until chopped when you look through the lid.
  • Mix in the parmesan, lime juice and zest and macadamia oil (and optional chill) until combined and serve. Thermomix 10 seconds reverse speed 3.
Store
  • Drizzle with a little olive oil to seal it and prevent it discolouring.
  • Store in an airtight container in the fridge.
  • Can also be frozen in a airtight container or even in ice-cube trays (and then cubes put into an airtight container once frozen).
Notes
Dairy-free and vegan
 Omit the parmesan. I'd suggest adding a couple of tablespoons of nutritional yeast for cheese flavour and even a handful of ground macadamia nuts to replace the parmesan, but that's optional too.
Nut-free
 Replace the cashews with the same amount of sunflower seeds.
Different nut
 I love this with macadamia nuts too. 
Variations (for the kids)
 One of my blog readers recently shared how she got her children to eat leafy greens. She makes pesto and not just the basil variety. She also adds in kale, spinach or whatever else the market has on offer. Spinach is very mild tasting, so you could easily add this to any type of pesto, without the kids noticing.
Tip
 Seek out a really good, flavoursome coriander and fresh lime. I've made coriander pesto in the past and it's been good, but not this good. Your farmers market will have the freshest, most seasonal produce for the most delicious and nutritious pesto.
 
Do you have any pesto combinations that you just love? Please share them by commenting below.
Sweet Haloumi, Lemon & Hazelnuts
 | After School Snacks, Savoury Snacks
This Sweet Haloumi, Lemon & Hazelnuts recipe is a super fast, easy to make, nutritious snack or light lunch. I always have a packet of haloumi in the fridge for a last minute lunch or a quick snack.  I sometimes make this for my kids for an after school snack too. It’s so delicious and pretty, you can even make this as a starter when entertaining. Talk about versatile!
Health benefits
Packed with a balance of protein, healthy fats, and fresh produce, this dish offers a variety of textures and flavours, making it a satisfying and wholesome choice.
Ingredients
All you need is haloumi cheese, an apple (red or green for that extra crunch), raw hazelnuts, a lemon for juice and zest, and some extra virgin olive oil. You can elevate it with fresh mint or figs when they’re in season for added freshness and sweetness. A drizzle of honey is also delicious!
How to make this Sweet Haloumi, Lemon & Hazelnuts
Slice the haloumi and cook it in a frying pan, BBQ, or a sandwich press (whichever is easiest) over a medium heat until golden brown. Toss the haloumi and hazelnuts on the press until golden, then plate it up with julienned apple, lemon juice and a drizzle of olive oil, and serve immediately while the haloumi is still warm and crispy.
Serving suggestions and how to store Sweet Haloumi, Lemon & Hazelnuts
Enjoy this dish right away for the best texture—haloumi is at its peak when hot and crispy. For extra deliciousness, scatter fresh mint leaves on top or add figs for a seasonal twist. If you have leftovers, store in an airtight container in the fridge, but remember that reheating haloumi won’t quite recapture its original texture.
Vary to suit your dietary needs
To make this Sweet Haloumi, Lemon & Hazelnuts recipe nut-free, simply swap out the hazelnuts for pepitas. You can also experiment with different fruits like pears or even stone fruits for a sweet variation.
Sweet haloumi with lemon and hazelnuts—flavorful and unique, with a perfect balance of sweet and savory.
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Sweet haloumi, lemon and hazelnuts
This Sweet Haloumi with Lemon and Hazelnuts dish is a quick and easy recipe that delivers big on flavour! It combines the salty crunch of haloumi with the sweetness of apple and the zesty brightness of lemon, making it perfect for a light meal or snack that’s ready in minutes.
Prep Time5 minutes 
Cook Time5 minutes 
Total Time10 minutes 
Course: Appetizer, Snack
Servings: 2
Ingredients
  • 180 g haloumi
  • 1 red or green apple -julienned into thin strips
  • 10-20 hazelnuts - raw
  • 1 lemon/s -juice and zest
  • 1 tbsp extra virgin olive oil -extra virgin 
Optional extras
  • 1 tbsp fresh mint leaves -scattered over the dish are really delicious.
  • 4 Fresh figs -when in season are a delicious addition to this.
  • 1 tbsp honey
Instructions
  • Cut the haloumi in half to make it thinner and also  lengthways, so you have four pieces.
  • You can cook haloumi in a pan or on the BBQ. However, I find the quickest and easiest way is in a sandwich press. 
  • Heat the press, then place the haloumi and hazelnuts in it for a few minutes or until they have browned.
  • Divide the haloumi and hazelnuts between the plates, scatter over the apple and mint and drizzle with the lemon juice and olive oil.
  • The acidity of the lemon, sweetness of the apple and saltiness of the haloumi is a heavenly flavour combination. It's important however to eat the haloumi straight off the press whilst it is hot and crunchy on the outside and soft inside. As it cools, haloumi has a tendency to go rubbery - so eat it quickly!
  • This takes little longer than cutting up an apple. Give it a go, it's delicious and sure to become a favourite.
Notes
Nut-free
 Replace the hazelnuts with pepitas. 
  
I'd love to know how you like it? Post a comment below.
  
Asian Lettuce Cups (San Choy Bow)
 | Budget Friendly, 30 Minute Meals, Make-ahead Meals, Chicken, Freezable Meals
This Asian Lettuce Cups (San Choy Bow) are such an easy to make, healthy dish with lots of fresh Asian flavours. Children also love putting it together so serve it all on a platter buffet style and let them choose a lettuce cup, fill and roll it themselves (to suit their taste). I’ve even had children over who generally refuse to eat salad, happily eat this, lettuce and all!
Best of all it has a super short prep time and the total time it takes to make this is less than 30 minutes. Try it for lunch or dinner, it’s a firm favourite in our household.
Health benefits
This gluten-free recipe is loaded with lean protein, fresh vegetables, and herbs, offering a fibre rich, nutritious and satisfying meal. Lettuce cups are also a great way to keep things light while still feeling full and nourished. The garlic, ginger and shiitake are great for immune support. I also use tamari and fish sauce for flavour instead of the additive and high sugar sauces like hoisin sauce or oyster sauce.
Ingredients
Key ingredients include turkey mince or chicken mince (also called ground turkey or ground chicken), fresh ginger, garlic, tamari, lime juice, and a bunch of fragrant herbs like mint and coriander (cilantro). You can also toss in some mushrooms for extra texture (I love shiitake mushrooms), and don’t forget the crunchy cashews (or peanuts or even toasted sesame seeds) to top it all off.
How to make Asian Lettuce Cups (San Choy Bow)
Start by dry roasting the cashews and setting them aside. Then sauté the onion, ginger, and cloves garlic in coconut oil (or sesame oil) before stir-frying the mince on a high heat until cooked. Add your sauces and seasonings, stir through the fresh herbs, and you’re ready to serve. Just pile the mince and veggies into a crisp lettuce leaf (iceberg lettuce is great for these), top with cashews, wrap, and enjoy.
Serving suggestions and how to store
Serve with lettuce cups and an array of colourful veggies like julienned carrots and capsicum. If you’re short on lettuce or have picky eaters, this mince mixture also works great over rice or quinoa. Leftovers can be stored in the fridge for a couple of days or frozen for later use. Simply reheat the mince in a pan before serving.
Vary this to suit your dietary needs
For a vegetarian option, swap the mince for quinoa or firm tofu and skip the fish sauce. Nut-free? Use toasted sesame or sunflower seeds instead of cashews. You can also adapt for soy-free, seafood-free, and coconut-free diets, and for those who prefer their meal without lettuce, serve it over rice or quinoa. Or for pork lettuce cups, replace the mince with pork mince. Its a super versatile recipe. 
Asian lettuce cups filled with savory chicken, vegetables, and a flavorful sauce—light and healthy.
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4.93 from 14 votes
Asian Lettuce Cups
These Asian Lettuce Cups (San Choy Bow) are the perfect light and flavorful meal that’s fun to eat and easy to make. Loaded with tender mince, fresh veggies, and crunchy cashews, this dish is great for busy weeknights or entertaining. Plus, the whole family can customise their own cups, making it a fun, hands-on meal!
Prep Time15 minutes 
Cook Time10 minutes 
Total Time25 minutes 
Course: Main Course
Servings: 4
Ingredients
  • 1 tbsp coconut oil - or sesame oil
  • 1 red onion/s -peeled, halved and thinly sliced
  • 1 tsp ginger root -peeled and finely grated
  • 1 clove/s garlic -peeled and finely chopped
  • 500 g turkey or chicken mince
  • 1 tbsp fish sauce
  • 1 tbsp sweet chilli sauce
  • 1 tbsp tamari -or coconut aminos
  • 1 lime/s -juiced
  • ¼ bunch/s Vietnamese or regular mint -leaves picked (or finely chopped for fussy kids) or Thai basil is lovely too
  • ¼ bunch/s fresh coriander leaves -leaves picked (or finely chopped for fussy kids)
Optional
  • 100 g mushrooms -shiitake or regular, sliced
To serve
  • 40 g raw cashew nuts (¼ cup) or peanuts
  • 1 Cos lettuce -washed and leaves separated
  • 1 carrot/s -peeled and grated or julienned
  • 1 red capsicum/s -julienned
  • 1 red chilli/s -seeded and diced (optional)
Metric - US Customary
Instructions
  • In a wok or large pan, dry roast the cashew nuts over medium heat and set aside.
  • Heat a tablespoon of coconut oil over a low heat.
  • Add the onion and ginger and saute for a couple of minutes. Add the garlic and mince and stir fry. 
  • Add optional mushrooms, increase the heat and cook, stirring constantly until the mince is cooked (about 5 minutes).
  • Add the fish sauce, sweet chilli and tamari.
  • Stir through to coat the mince well, then turn off the heat.
  • Stir in the lime juice and fresh herbs.
  • Place the wok or pan on the table to self-serve.
  • Break the leaves away from your lettuce and arrange on a plate.
  • Place the grated/ julienne vegetables / chilli/ cashews on the table to self serve.
Serve
  • To serve simply place the mince / veggies. cashews into the lettuce cup, fold it in and enjoy.
Make ahead
  • You can make the mince part ahead and re-heat by stir-frying in a wok or pan with a splash of broth or stock. Keep the cashews aside until ready to serve.
Store
  • Store in an airtight container in the fridge.
  • The mince mixture can be frozen in an airtight container.
Notes
Vegetarian
 Substitute the mince with quinoa or firm tofu (crumbled) and the fish sauce with a teaspoon of sea salt. 
Pork Lettuce Cups
 Replace the turkey or chicken mince for pork mince.
Nut-free
 Swap the cashews for toasted sesame or sunflower seeds.
Seafood-free
 Swap the fish sauce for a good pinch of sea salt.
Soy-free
 Swap the tamari for liquid or coconut aminos.
Onion and garlic-free
 Swap them for a 3-4cm pieces of ginger, finely grated.
Coconut-free
 Replace the coconut oil with olive oil or butter.
For kids (or adults) who just won’t eat lettuce
 Serve the mince mix on rice or quinoa.
Make it go further
 I often have a little left over mince from this meal. So I use it to make another meal the next day. These are ways I stretch it:
  • Mix through some shredded cabbage or lettuce, add more lime juice and use it as a filling for fresh spring rolls (my kids favourite lunch).
  • Stir through cooked quinoa and make more lettuce cups.
  • Mix it through salad leaves, more fresh herbs, cabbage and the juice of a lime to make an Asian inspired salad.
Time saving tip
 I always prepare all of my ingredients in advance and just throw this together at the last minute as the cooking time is very minimal. I also have a julienne peeler (from a kitchen appliance shop), which I love as it juliennes perfectly and quickly.
 If you are after a safe, non-stick wok to cook this in, I can't recommend highly enough this wok from Solidteknics. It is my most used pan and cooks this beautifully. 
  
  
Love this? Why not post a comment below or rate this recipe.
 
Raw Chocolate Recipe
 | No-bake Sweets, Desserts
I make my own sugar (fructose) free chocolate. This dairy-free Raw Chocolate recipe uses only nourishing, whole ingredients. It takes minutes to make, my kids LOVE it, I can consume it without overdoing it and I find it simply satisfying! It’s quite funny, my kids think my chocolate is a really indulgent, special treat! Well, it is, but unbeknown to them, it’s also very healthy.
There are a couple of versions I make (and then a couple of versions within those versions), by now you know how I love my versions right? Anyway, today I’m just going to keep it simple and show you a couple of basic combinations.
Raw cacao butter is the fat pressed at low temperatures from the cacao bean. It has an amazing aroma and makes a chocolate that doesn’t melt quite as quickly as chocolate made with coconut oil. It is, however, quite expensive and the blocks need to be chopped up or shaved to melt, whereas the coconut oil melts easily (in summer it will be a liquid anyway). You can find out more about the health benefits of coconut oil here.
You can make this chocolate with either one, or, a combination of the two. Either version forms an antioxidant rich, very nutritious and delicious chocolate.
Health benefits
Raw cacao powder is rich in antioxidants and has many trace minerals such as magnesium, potassium and iron. There is a lot of literature about the benefits of chocolate, but many of these benefits are undone by the amount of sugar and other additives that chocolate can contain. Making your own chocolate gives you control over the ingredients and allows you to adjust the sweetness to YOUR tastes. 
Ingredients
This raw vegan chocolate recipe features just three ingredients! 
Cacao butter or cocoa butter can be a little tricky to source but any health/ wholefoods store or online shop should stock it. It lasts for years in the pantry so if you buy in bulk it can end up being cheaper per kilo. Cacao butter smells amazing and truly gives the best texture and mouthfeel of this chocolate.
Cacao powder is the powder from the cacao bean and is processed at low temperatures. Cocoa powder is similar but has been roasted and thus is a little less bitter than the raw. I use cacao powder as my ingredient of choice but if you only have cocoa powder in the pantry, then you can use that too.
You can choose the sweetener that suits your needs – if you like the most natural, local sweetener, choose local raw honey. If you’d like to be low fructose, choose the rice malt syrup. If you love maple syrup then you can use that one for its delicious flavours. You can adjust the amount to have the chocolate a little sweeter if you like too. 
How to make this raw chocolate recipe
This is truly as simple a method as possible! 
In a medium sized saucepan over low heat, melt the cacao butter until just warm (not hot). Make sure you don’t over heat the mixture, it should be barely lukewarm (not hot).
The smell of this melting cacao butter is just divine! Don’t be fooled though, it doesn’t really have much of a taste at this stage! If you are using coconut oil, you only need to soften it in your saucepan.
I then use a whisk to stir through the cacao powder and sweetener. Your main goal is to ensure there are no lumps of cacao and that everything is thoroughly combined- the whisk enables this to happen easily. If you don’t have a whisk, even some electric beaters (use carefully!) or a stick blender would work to combine the cacao butter, cocoa and sweetener.
If you have a Thermomix, it is incredibly easy to pop it all in, set the melting temperature of 50°C and mix together on Speed 1 until smooth, then pour into your mould.
For cute bite-sized servings, I pour into baking cases. Otherwise I line a dish or tray with baking paper and make a block or ‘bark’ with extra ingredients like roasted nuts and dried fruit.
How to vary this raw chocolate recipe
To make this chocolate vegan, use rice malt syrup or maple syrup. To have low-fructose chocolate, choose the rice malt syrup as your liquid sweetener. You can add nuts such as roasted almonds or cashews, seeds such as pepitas, shredded coconut, vanilla extract, dried fruit and much much more to make as many variations as you like with this chocolate. 
Store
This raw chocolate recipe melts at quite a low temperature so I keep this in my fridge in an airtight container. If I want to take it somewhere, it will stay solid for a few hours next to an ice pack.
For more delicious, healthy and easy to make wholefood treats, click HERE.
Raw chocolate made with cacao, coconut oil, and natural sweeteners—a healthy, indulgent treat.
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5 from 9 votes
Raw chocolate recipe
This is a simple way to make healthy raw chocolate. It's as good as the processed kind.
Prep Time5 minutes 
Cook Time10 minutes 
Chill10 minutes 
Total Time25 minutes 
Course: Dessert, Snack
Servings: 200 grams
Ingredients
  • 200 g cacao butter (1 cup) or raw, extra virgin coconut oil (or a combination of 100gram of each), melted
  • 30 g cacao powder (¼ cup) unsweetened Dutch process or raw
  • 2-4 tbsp rice malt syrup, honey or maple syrup -you can adjust the sweetness to your taste
Instructions
  • Simply melt the cacao butter or coconut oil over a very low heat (I find placing in a bowl over hot water is best), or Thermomix (temp 50, speed 1) until just melted. If making with just coconut oil, it only needs to be softened, not melted to make it. 
  • Add the cacao powder and sweetener, mix until well combined. Pour into chocolate moulds or mini cupcake baking cups. You can also spread out over a baking sheet to make a bark. 
  • Place in the freezer immediately to set (don't delay with this). 
  • Once set, keep in an airtight container in either the fridge or freezer.
Tips
  • A few people have had issues with the sweetener and base fat not combining completely. Make sure you don't over heat the mixture, it should be barely luke warm (not hot). 
  • If you happen to overheat it, add a tbsp of coconut cream and try mixing with a stick blender or whipping it up in a blender just before pouring into a mould and get it into the freezer to set asap!
Store
  • Because both coconut oil and cacao butter melt when exposed to even a little heat, these chocolates always need to be kept cold (especially important if you use coconut oil for the fat). So, unfortunately, they are no good for picnics or lunch boxes (unless packed against an ice pack).
Notes
Coconut-free
 Choose cacao butter rather than coconut oil. 
Fructose friendly
 Choose rice malt syrup as your sweetener. You can also sub the sweetener for stevia if you enjoy the taste.
Vegan
 Choose rice malt or maple syrup as your sweetener.
Add nuts
 Roasted nuts are delicious set into this raw chocolate. 
Peppermint chocolate
 Add as few drops of peppermint oil or essence. 
Make Peanut Butter Cups
 Recipe HERE. 
  
  
Enjoy and please let me know what you think by posting a comment below. Who'd have thought chocolate could be so very healthy?
Roast Vegetables, Three Ways (that even the kids will like)
 | Vegetarian
This Roast Vegetables, Three Ways recipe is a versatile and easy way to transform simple veggies into delicious meals the whole family will enjoy – even the kids! Whether you want a hearty side dish, a rich pasta sauce, or a nourishing soup, these roasted veggies have you covered. With just a few simple ingredients, you can create multiple dishes with minimal effort. It’s a wonderful and delicious way for hiding vegetables in meals.
Health benefits of hiding vegetables in meals
This recipe is perfect for parents to help with hiding vegetables in meals (for picky eaters). Packed with a variety of colourful vegetables, this recipe provides a wholesome way to enjoy seasonal produce. Roasting brings out their natural sweetness, and it’s an easy way to incorporate more fibre rich, plant-based foods into your meals.
What you need to make Roast Vegetables, Three Ways
This recipe uses a variety of everyday vegetables like sweet potatoes, carrots, zucchini, and capsicum (bell peppers), combined with herbs, garlic, and a sprinkle of pumpkin seeds for crunch. For a richer flavour, add tomatoes to the mix if you’re making pasta sauce or soup. Optional extras like fennel or eggplant can switch things up.
How to make the base for these three recipes
Simply toss your chopped vegetables in olive oil, ghee, or butter, season with oregano, salt, and pepper, then spread them in a single layer onto a baking tray or baking sheet. Roast at 180℃/350℉ for 40-60 minutes, until tender. For the pasta sauce or soup versions, blend the roasted veggies, and you’re ready to go!
Serving suggestions and how to store
These roasted vegetables can be served as a side with any protein, or turned into a creamy soup or pasta sauce by blending them. Leftovers can be turned into a hearty salad with leafy greens, feta, or grains like quinoa. Store leftovers in an airtight container in the fridge, or freeze the soup and sauce versions for later.
Vary this to suit your dietary needs
For a vegan version, use olive oil and skip the cheese or meat additions. If you’re legume-free, simply avoid the beans in the soup or pasta sauce variations. Feel free to adapt the veggies based on what you have on hand!
Roast vegetables three ways—delicious and kid-friendly, with a variety of flavors and textures.
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4 from 1 vote
Baked vegetables, three ways (that even the kids will like)
One simple tray of roasted vegetables can become three different meals. Here's how...
Prep Time10 minutes 
Cook Time1 hour 
Total Time1 hour  10 minutes 
Course: Soup, Main Course, Salad
Ingredients
  • 1 large sweet potato/s -skin on and cubed (can sub pumpkin)
  • 3 carrot/s -unpeeled and sliced
  • 100 g mushrooms -Swiss brown or button, whole or quarter field
  • 1 zucchini/s -sliced or cubed
  • 1 red capsicum/s -roughly sliced
  • 2 red onion/s -peeled and quartered
  • 4 clove/s garlic -whole and unpeeled
  • 3 tbsp butter, ghee or olive oil -melted
  • 60 g pumpkin seeds (½ cup)
  • 2 tbsp dried oregano
  • Sea salt and freshly ground black pepper -to taste
If making this into a pasta sauce or soup also include:
  • 6 vine ripened tomatoe/s -halved and placed cut side up on the roasting tray ( depending on the size of your tray, they may need to sit on top of the vegetables) or 2 punets of cherry tomatoes, whole.  The vegetables sit very well behind the tomato flavour.  However if your kids can still detect vegetables, then next time, remember to increase the amount of tomatoes and reduce the quantity of vegetables.   For very vegetable fussy kids, do this to begin with.
Optional extras:
  • 1 bulb fennel -quartered
  • 1 eggplant/s -small
Instructions
  • Preheat your oven to 180℃/350°F (fan-forced).
  • Take a large baking or roasting tray. Throw in all of your cut up vegetables, oregano, salt and pepper and ghee (or butter or olive oil) and toss to coat them all well.
  • Place you tomatoes, cut side up on top (sprinkle with a little extra oregano, salt and pepper). Scatter over the pepitas.
  • Place in the oven for about 40 - 60 minutes or until the vegetables are cooked through.
  • Drizzle with a little extra virgin olive oil, adjust the seasoning and serve as a side with any type of protein.
Soup
  • Squeeze the flesh from the garlic skin.
  • Throw all of the contents of the baking dish into a blender or food processor (or Thermomix), with a glug of EV olive oil, season well and blend on a high speed until pureed.
  • Add in some fresh basil or parsley to for extra goodness and flavour.
  • To add protein, include a can of brown lentils or canellini beans (drained and rinsed). These can be either stirred through or pureed too.
  • Add a little water or stock to achieve the desired consistency. I love a thick soup, so I would use only a little stock.
Pasta sauce
  • Squeeze the flesh from the garlic skin.
  • Throw all of the contents of the baking dish in a blender or food processor (or Thermomix), with a glug of EV olive oil, season well and blend on a high speed until pureed.
  • Add in some fresh basil or parsley too for extra goodness and flavour.
  • You could even add a spoon or two of your favourite pesto to the mix (or on top as I have pictured below).
  • To add protein, include a can of brown lentils or canellini beans (drained and rinsed). These can be either stirred through for texture or pureed to. You could also add a can of tuna, some diced bacon or chorizo sausage if you like.
  • Serve over pasta with grated cheese. I often mix this sauce through macaroni or tube pasta to coat it, add a little feta or goats cheese to if you like and top it with grated cheese. Bake in the oven for 10 minutes.
  • My favourite type of pasta is a gluten-free rice and quinoa pasta.
Salad
  • Let the vegetables cool down.
  • Toss salad leaves in a dressing of one part red wine vinegar to two parts extra virgin olive oil, seasoned well.
  • Add the cooled  vegetables, gently toss and serve.
  • This is lovely with crumbled feta or goats cheese mixed through.
  • Add some legumes, tuna, cooked meat, brown rice or quinoa to make a real meal of it.
Store
  • Store in an airtight container in the fridge.
  • The soup and sauce versions can be frozen.
Notes
Vegan and vegetarian
 Obviously avoid any of the meat/ cheese additions (stick with legumes for protein). For vegan choose olive oil.
Legume-free
 Avoid the suggestions for beans/ pulses. 
 
There you have it. One dish, loads of healthy meals. Cook without boundaries. Enjoy and I'd love to receive your comments!
Lamb, Bacon and Lentil Pot
 | Budget Friendly, Make-ahead Meals, Red Meat, Freezable Meals, Vegetarian, Slow Cooked
This Lamb, Bacon, and Lentil Stew is a hearty, delicious dish perfect for cozy family dinners. With tender lamb shanks, smoky bacon, and a mix of veggies, it’s a delicious, no-fuss, one pot meal that practically cooks itself – ideal for busy nights when you want something comforting and nutritious.
This gluten free, healthy lamb shank recipe is so simple to make, it’s sure to become a family favourite. You don’t really need a whole shank per person here, especially if they are large. I’m all for spending extra money on quality meat, buying less of it (so it’s still affordable) and bulking it out with other good stuff. You know I’m all for variety too, so including the lentils for extra protein is a winner.
You can either throw it in the slow cooker or cook in the oven at a low temperature (like below). The meat just melts in your mouth and the flavour of the lamb with bacon and rosemary is a match made in heaven.
Health benefits
This Lamb Bacon Lentil stew combines protein-rich lamb and lentils with a variety of vegetables, making it a well-rounded meal. The slow-cooked ingredients provide a rich flavour and satisfying texture, perfect for nourishing the whole family. The gut healing chicken broth I’ve raved about here, and by slow cooking the shanks this way, even more, immune boosting, nutritious goodies are added. The onion, garlic, vegetables and rosemary give further immune support too. This lamb shank recipe is a great option for those who don’t tolerate tomatoes but are after a hearty stew.
This recipe has about 38-42 grams of protein per serve.
Ingredients
To make this dish, you’ll need lamb shanks, bacon, brown lentils, carrots, celery, mushrooms, onions, garlic, rosemary, red wine, and chicken stock. Optional extras include zucchini, eggplant, or parsnips for added variety.
How to make Lamb, Bacon and Lentil Stew
Start by browning the lamb shanks in a large ovenproof dish, then add all the remaining ingredients. Season everything well, ensuring the lamb shanks are submerged in liquid. Cover with a lid and cook in a 160℃/320℉ oven for about 3 hours. The slow cooking ensures tender lamb that falls off the bone.
Serving suggestions and how to store
Serve this lamb bacon lentil stew with mashed potatoes to soak up the rich juices plus steamed veggies or a fresh salad. Store any leftovers in an airtight container in the fridge for up to 3 days, or freeze for up to 3 months. Reheat in a low oven until warm.
Vary this to suit your dietary needs
For a vegetarian version, swap the lamb and bacon for extra lentils, mushrooms, and smoked paprika for a smoky flavour. If you’re avoiding legumes, leave out the lentils and add more vegetables like parsnips or sweet potatoes.
Enjoy this hearty lamb, bacon, lentil stew. A delicious, nourishing protein-packed one pot meal, perfect for a comforting family dinner.
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4.80 from 30 votes
Lamb, Bacon and Lentil Stew
This Lamb, Bacon, and Lentil Pot is the ultimate comfort dish, packed with tender lamb shanks, smoky bacon, and hearty lentils. It's a one-pot wonder that's easy to prepare and perfect for those days when you want a wholesome, nourishing meal with minimal effort. 
Prep Time10 minutes 
Cook Time3 hours 
Total Time3 hours  10 minutes 
Course: Main Course
Servings: 4
Ingredients
  • 2 onion/s -peeled and sliced
  • 2 clove/s garlic -sliced
  • 400 g can brown lentils -drained and rinsed or 1 cup cooked brown lentils
  • 3 carrot/s -sliced roughly
  • 4 rasher/s bacon -diced roughly
  • 100 g mushrooms -Swiss brown or button, sliced (1 cup) 
  • 3 stick/s  celery -sliced roughly
  • 2 tbsp fresh rosemary leaves -chopped (or 1 tablespoon of dried)
  • Sea salt and freshly ground black pepper
  • 60 ml red wine (¼ cup)
  • 250 ml chicken broth or stock (1 cup)
  • 4 lamb shanks -small, or two large ones (depending upon your appetite)
Optional extras
  • 1 zucchini/s - or eggplant or parsnip, diced
Instructions
  • Preheat your oven to 160℃/320℉ (fan-forced).
  • In a large oven proof dish (I like my cast iron pot), place the lamb shanks and brown quickly on the stove top (in a little olive oil or ghee) over a medium high heat. This is not essential and I have to confess, I'm a bit lazy and tend to take the just throw it all in approach.
  • Next, add all of the ingredients, season and stir to combine. Make sure the lamb shanks are toward the bottom of the dish and covered with the liquid and other ingredients.
  • Place the lid on the pot and cook for 3 hours. I aim for 3 hours, as the longer it cooks the more tender the lamb. I tend to put it in the oven before school pick up and it's ready in time for dinner. It's very forgiving so can easily cook for longer. *
  • Sprinkle with finely chopped parsley (good way to hide this very nutritious green) and serve alone or with one of the following...
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.
Serving suggestions
  • Steamed and buttered vegetables.
  • Mashed potato, sweet potato or pumpkin (soaks up the delicious juices).
  • Pureed or mashed cauliflower.
  • Cauliflower, broccoli and lemon salad.
  • Green beans, steamed and dressed with lemon juice, zest and EV olive oil.
  • A simple bowl of greens or a salad.
Make-ahead
  • Re-heat in a low oven until just hot.
Store
  • Airtight in the fridge and can also be frozen (remove the bone to freeze).
Grab Bag Formula Method
  • If you've done the **Grab Bag Formula Short Course, this is the method to convert this recipe...
  • Place all of the ingredients (other than those for serving) 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 160°C/320°F (fan-forced) and cook for 3½-4 hours. The thicker the lamb shanks the longer it will need to cook.
  • ** 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
Vegetarian is Possible
 Double the lentils, use vegetable stock, add 300g mushrooms and add a tablespoon of smoked paprika (to add a smoky flavour like bacon). You could also add tempeh if you'd like and cook for only 1 hour.
Legume-free
 Leave out the lentils and add in extra veggies. I love adding parsnip and sweet potatoes but you can add whatever you like really.
Onion-free
 Replace the onion with a small bulb of diced fennel. 
Garlic-free
 Replace the garlic with a good pinch of chilli flakes.
Green boost
 Stir in a bunch of kale (leaves trimmed and diced) at the very end of cooking (last 5 mins).
Wine-free
 Replace the red wine with more stock or broth and a tsp of balsamic vinegar. 
  
  
Let me know what your think.  I love receiving your comments.
 
Cheese & Seed Crackers
 | Healthy Lunchbox, Savoury Snacks
This healthy cheese cracker recipe is  a really delicious, savoury addition to any nourishing lunch box or just to snack on. It’s impossible to buy a savoury cracker with this much nourishment and protein – add a few carrot sticks or other raw veggies and you have a perfectly delicious and nutritious morning or afternoon tea.
Health benefits
So what’s so good about this seed cracker recipe (apart from the taste, they really do have the best cheesy flavour)? The ground seeds pack in protein, loads of zinc, minerals, and healthy fats.  These are so much more nutritious than any packet cracker. Instead of just filling a void with crackers that have little more than empty calories, why not make every mouthful count with these beauties. Children love the cheesy, buttery biscuit, and being nut-free, it makes them a perfect inclusion in the school lunch box. They are also so simple to make. Each cracker has approximately 3.5 grams of protein.
Warning – these are dangerously moreish! I dare you to stop at one.
Ingredients
To make these crackers, you’ll need cheddar cheese, parmesan, butter, mixed seeds (like sunflower seeds, sesame seeds, pumpkin seeds, and flax seeds), wholemeal spelt flour, lemon juice, and garlic. Optional extras include cayenne pepper, rosemary or any other herbs or spices you enjoy.
How to make this healthy cheese cracker recipe
Start by grinding your seeds in a food processor, then grate the cheeses and crush the garlic. Combine all ingredients into a processor or bowl to form a sticky dough. Roll the mixture into a sausage shape with baking paper (parchment paper), chill it for 30 minutes, then slice into discs. Bake at 170℃/340°F on a sheet pan or baking sheet (tray) for 15 minutes or until golden brown, and let them cool completely to crisp up.
Serving suggestions and storage
These homemade cheese crackers are perfect with your favourite dips, cheese platters, or just as they are for a quick snack. Store them in an airtight container for up to a week. You can also freeze them before or after baking to extend their shelf life. You can eat them straight from the freezer which is very dangerous because they are so moorish! Or enjoy at room temperature.
Vary this healthy cheese cracker recipe to suit your dietary needs
For a gluten-free version, swap the spelt flour for buckwheat flour. If you need to omit garlic or sesame seeds, you can easily adjust the recipe by leaving them out or substituting with other seeds (I love with chia seeds).
Tip
I grind up a seed mixture and store them in an airtight container in the fridge. I use them in lots of baking and even just over breakfast so I like to pre-prepare them to save time.
This recipe is one of many savoury cracker recipes in my best selling ebook ‘The Well Nourished Lunchbox‘. Click HERE to read the rave reviews and find out more.
This healthy cheese cracker recipe is the most delicious, nourishing savoury snack. Packed with seeds & nourishing ingredients. Easy to make!
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4.70 from 23 votes
Cheese and Seed Crackers
These Cheese & Seed Crackers are a delicious, savoury snack that’s perfect for pairing with dips or enjoying on their own. They’re super easy to make and packed with the goodness of seeds and cheese, making them a wholesome alternative to store-bought crackers.
Prep Time10 minutes 
Cook Time15 minutes 
Total Time25 minutes 
Course: Snack
Servings: 20 crackers
Ingredients
  • 100 g cheddar cheese
  • 30 g parmesan cheese
  • 70 g butter -chilled and cubed
  • 120 g mixed seeds (1 cup) ground (I use 30g each – sunflower, sesame, pumpkin and flax seeds).  See tip below.
  • 60 g wholemeal spelt flour (½ cup) 
  • ½ lemon/s -juice
  • 1 clove/s garlic
Optional extras
  • ½ tsp cayenne pepper -this doesn’t contribute any heat in this cracker though is great for the circulation and digestion, so give it  a try.
  • ¼ tsp dried rosemary - or any other herb you enjoy
Instructions
  • Preheat the oven to 170℃/340°F (fan-forced) and line a large biscuit tray with baking paper.
  • Grind the seeds in a food processor. Thermomix 10-15 seconds, speed 8 (make sure you don't over grind them or they will release oils).
  • Grate the cheeses either by hand or in your food processor and crush the garlic. Thermomix 10 seconds, speed 5.
  • Add all of the ingredients into the processor and mix at a high speed until well combined forming a sticky but firm batter. Thermomix 30 seconds, speed 6.
  • Place the mixture onto a sheet of baking paper and roll into a sausage shape approximately 5cm in diameter (about as wide as a regular rice cracker). Place in the fridge for 30 minutes or more, unwrap and then cut into 5mm discs.  Place on the lined baking tray.
  • Bake for 15 minutes or until they begin to brown. Take care not to overcook as they can become a bit bitter.
  • Cool on the tray (they will harden as they cool) then put in an airtight container for up to a week (if they last that long!)
Store
  • You can freeze these either uncooked and cut and bake as needed or once baked in snap lock bags or airtight containers.
Notes
Gluten and grain-free
 Substitute the spelt flour with buckwheat flour.
Garlic-free
 Omit the garlic.
Sesame-free
 Omit the sesame seeds (just replace with a tolerated seed)
No grinder
 Substitute for LSA (but now not nut free)
  
Tip
 I grind up quantities of seeds and store them in an airtight container in the fridge. I use them in lots of baking and even just over breakfast so I like to pre-prepare them.
  
So you may have guessed that these are a personal favourite. Let me know what you think? Post a comment or rate this recipe below.
  
 
Anything Goes Super Salad
 | Salads
This Anything Goes Super Salad is all about flexibility and ease.The idea of this ‘too easy’ healthy salad is that it can be as simple, or as complicated as you like, depending on what supplies you have and the foods you like. The majority of the bowl should be green and leafy, but any thing goes really.  Try different leaf combinations and the rest of the ingredients are optional. I love the colour in a salad so if possible add a red or orange vegetable (or both!).
I know this is a bit of a no-brainer recipe, but I just want to get you thinking about the endless possibilities when making a salad. Or if you have cooked a meal and can’t be bothered putting together a fancy salad, then just to consider throwing the leaves in a bowl and pouring over a little olive oil and vinegar. Minimal effort, for a lot of health benefits.
So what so good about it?
Packed with a variety of vegetables, leafy greens, and healthy fats, this salad is a great way to boost your daily intake of nutrients. The more colours you add, the better it gets in terms of nutrition. Plus, making your own dressing with good quality oils helps support the absorption of fat-soluble vitamins.
Ingredients
Start with any mixed greens you like—spinach, rocket, kale, or lettuce are great options. From there, get creative with lots of flavours and textures like tomatoes, cucumber, avocado, radishes, or even roasted veggies like sweet potato. Add nuts, seeds, cheese, and protein (chicken, salmon, tuna etc) for a heartier meal, and top with a simple homemade salad dressing made from olive oil and vinegar or lemon juice.
How to make this healthy super salad
Toss your leafy greens into a large bowl, then mix in any of your chosen extras. Whip up the dressing by combining 1 part acid (like vinegar or lemon juice) with 2 parts olive oil, plus a pinch of salt and pepper. Drizzle the dressing over your salad just before serving to keep everything fresh and crisp.
Serving suggestions and how to store
Serve this salad as a side or bulk it up with added protein like grilled chicken, beans, or tofu for a complete meal. Leftovers can be stored in an airtight container in the fridge for up to 2 days. Just keep the dressing separate to avoid sogginess.
Vary this to suit your dietary needs
For a dairy-free option, skip the cheese or swap it for a dairy-free alternative. Go nut-free by omitting the nuts and seeds, or add cooked grains like quinoa or rice for a gluten-free option. You can easily tailor this salad to suit any dietary preference by swapping ingredients based on what works best for you.
Anything goes super salad with a variety of fresh vegetables, greens, and a delicious dressing—healthy and customizable.
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No ratings yet
Anything Goes Super Salad
This Anything Goes Super Salad is all about flexibility and ease. You can make it as simple or as colourful as you like, depending on what you have on hand. With greens as the base, feel free to throw in any veggies, proteins, or toppings to suit your taste. It’s a fantastic way to eat more vegetables and experiment with endless combinations.
Prep Time10 minutes 
Total Time15 minutes 
Course: Salad
Cuisine: American
Servings: 4
Ingredients
  • mixed green leaves -of any kind! Torn or roughly chopped.  
  • Sometimes, especially when I've done another dish with lots of vegetables, this is it for the salad.  I love fresh greens with a great dressing -see below.  Plus the extra nourishment you derive from your meal is well worth the minimal effort.
Optional extras
  • Optional sprouts (buckwheat, snow pea or any large variety)
  • Optional fresh basil or parsley (shredded, torn or finely chopped)
  • Optional vine ripened tomatoe/s (cherry, grape or small truss) quartered
  • Optional red capsicum/s -finely sliced
  • Optional radish/s -finely sliced
  • Optional avocado/s -diced
  • Optional red or white cabbage -shredded
  • Optional roasted diced sweet potato or pumpkin
  • Optional carrot/s -grated or julienne
  • Optional zucchini/s -raw grated, julienne or roasted
  • Optional fennel -finely sliced
  • Optional cucumber -diced or sliced
  • Optional broccoli or cauliflower -small florets (cooked or raw)
  • Optional peas (snow peas, sugar snaps)
  • Optional red or spring onion -thinly sliced
  • Optional toasted or raw nuts or seeds (almonds, cashews, walnuts, pecans, sunflower, sesame or pumpkin seeds)
  • Optional toasted buckwheat -gives a nice crunch
  • Optional olives
  • Optional semi sun-dried tomatoes
  • Optional feta cheese crumbled or Parmesan cheese (shaved with a peeler) or goat cheese
  • Optional adding any type of protein to this can turn this side salad into a very healthy meal
  • Optional add drained and rinsed chickpeas, canellini beans or any other bean or legume
  • Optional add leftover brown rice or quinoa
  • Optional edible flower petals are a must for me, but I do grow them - they are just too pretty!
Dressing
  • 1 part acids such as red wine vinegar or aged balsamic vinegar or lemon juice or lime juice eg; 2 Tbs
  • 2 parts extra virgin cold pressed olive oil or macadamia nut, avocado or flaxseed oil (eg; 4 Tbs)
  • Sea salt and freshly ground black pepper
  • If using lemon or lime juice you can include the finely grated zest too for added flavour, nutrition and a big immune boost.
Instructions
  • To make the dressing just mix the oil and acid, salt and pepper (and optional zest) and drizzle enough to just cover (but not drown) the ingredients in your salad bowl. This dressing is lovely over steamed vegetables too.
Notes
Make it creamy
 Add a teaspoon of dijon mustard (it won't add spice, just a creaminess much like a french dressing)
Try another acid
 Why not try another vinegar. I love to experiment with different kinds of vinegar. I love Chardonnay vinegar (in fact I love anything Chardonnay!), raspberry vinegar, apple cider vinegar or any others...limited only by your imagination so experiment.
Time-saving tip
 You can always make a few days worth of dressing and keep in the fridge.
For children
Well, salads can be a deal breaker for many children. Before my two accepted salads (a combined 6 years) I continued to make them (because I really love salads) but I just made sure I always included the things they liked in the mix. The salad bowl went on the table most nights. I dished up lots of the bits they liked and a little of bits they didn’t. When they inevitably pushed aside the leaves (mostly), I would firstly ask if they were sure they didn’t want them. Then I’d say great, I need to get stronger or faster or smarter or whatever else they wanted from their little worlds…and then I (or my husband) ate what was left. No nagging, no threatening!
I’d also say that a great dressing can make all the difference. I’ve had children who generally fuss over salads, eat my salads to the shock of their parents. It’s got me a bit of a reputation as the salad guru – but that’s fine with me.
Also make sure they get involved in some small way, even if it means asking them to add something to the salad (that you have maybe already chopped) or perhaps ask them to ‘toss’ the salad. Then remember to thanks and praise them for helping ‘make’ the salad. It is a known fact that kids who contribute to making a meal, will be much more likely to eat it.
Lastly, as I’ve said before, just keep plugging away. Try different combinations and dressings. I also have plenty more great salad recipes to come, so stay tuned.
PS – if you are feeling frustrated about now because your child/children will flatly refuse any form of salad or vegetable, I still have lots of suggestions for the really ‘tough nuts’ to come. I will get there, just take on board any part of this that resonates and work on that.  I love a challenge, I’ve had my fair share of very tricky patients, and I will do whatever I can to help you turn around your fuss pot.
What do you just love in a salad? Share your favourite ingredient or tips for encouraging children to cross over to the “green side!”
One Pan Moroccan Dinner
 | Make-ahead Meals, Chicken, Freezable Meals, Slow Cooked
This One Pan Moroccan Dinner is a delicious and hearty dish that brings together tender meat, veggies, and warming spices all in one pot. It’s a fuss-free, set-and-forget recipe that’s perfect for busy nights or when you want a nourishing, comforting meal without much effort.
Health benefits
This healthy Moroccan-inspired meal has everything you need to nourish the family. Protein, especially if on the bone will introduce those bone derived nutrients I posted on here. The spices improve digestion and offer immune support. The vegetables are of course full of fibre, vitamins, minerals and protective Phyto (plant) chemicals.
Ingredients in the One Pan Moroccan Dinner
You’ll need a mix of your favourite meat (or plant-based alternatives), chickpeas, veggies like carrots, celery, and zucchini, plus spices such as cumin, cinnamon, and coriander. The addition of fresh parsley and a squeeze of lemon at the end brightens the dish.
Instructions to make One Pan Moroccan Dinner
Start by sautéing onions and garlic, then brown your chosen meat. Add in the veggies, chickpeas, spices, and tomato passata, and let it slow cook in the oven for 1-3 hours, depending on the meat. Finish with fresh herbs and lemon juice for that zesty hit of flavour.
Serving suggestions and how to store
Serve this Moroccan dish with couscous, rice, or mashed potatoes. It stores well in the fridge for up to three days, and any leftovers can be frozen in an airtight container for easy future meals.
Vary this to suit your dietary needs
For a gluten-free option, pair it with rice or mashed potatoes. Make it vegetarian or vegan by swapping the meat for chickpeas and tofu. You can also omit legumes or garlic as needed, or switch up the veggies based on what you have on hand.
One-pan Moroccan dinner with spiced vegetables, chicken, and a blend of aromatic flavors—easy and delicious.
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4.80 from 5 votes
One pan Moroccan dinner
This delicious, one pan meal is super simple to make and so, so tasty. 
Prep Time15 minutes 
Cook Time2 hours 
Total Time2 hours  15 minutes 
Course: Main Course
Servings: 4
Ingredients
  • 500 g meat of choice -approx. such a whole chicken thighs, chicken legs or diced lamb, lamb shanks or casserole chops (see below for vegetarian)
  • 1 onion/s -roughly chopped
  • 2 clove/s garlic -chopped
  • 425 g can chickpeas -drained and rinsed (or cannellini beans)
  • 2 carrot/s -peeled and roughly diced
  • 2 stick/s  celery -chopped
  • 1 zucchini/s -diced (or grated for fussy people)
  • 1 red capsicum/s -diced
  • 75 g peas (½ cup) fresh or frozen
  • 2 tsp ground cumin
  • 1 cinnamon quill
  • 1 tsp ground coriander
  • 1 lemon/s -zest (peel off a few strips with your peeler)
  • chilli flakes -to taste
  • Sea salt and freshly ground black pepper -to taste
  • 680 g tomato passata (puree)
Serve...
  • ¼ bunch/s fresh parsley leaves
  • 1 lemon/s -juice
Optional extras
  • 1 tsp dulse flakes
Metric - US Customary
Instructions
  • Preheat your oven to 150℃/300℉ (fan-forced).
  • Use either an oven proof deep pan (with a lid) or a casserole dish.
  • On a stove top, begin with softening the onion and garlic in a little-refined coconut (tasteless), butter or ghee over a low heat. Push aside and slightly brown the meat of your choice. Take off the heat. Now add the rest of the ingredients. 
  • Mix together roughly, place on the lid and throw in the oven for 1-3 hours (depending upon the cut and size of the meat) or until the meat is tender. Chicken will cook in an hour, lamb will do better with a longer cook time.
  • Finish with the fresh herbs and lime or lemon juice which adds a real freshness to the dish.
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.
Serve
  • Serve with cous cous or one of the variations below.
Make-ahead
  • Re-heat (covered) in a low oven until just hot.
Store
  • Store in an airtight container in the fridge.
  • Can also be frozen.
Grab Bag Formula Method
  • If you've done the **Grab Bag Formula Short Course, this is the method to convert this recipe...
  • Place all your prepared ingredients (except the parsley and lemon juice) 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 1½-3½ hours (depending upon the cut and size of the meat) or until the meat is tender. Chicken will cook quicker than the lamb. 
  • Taste and adjust the seasoning and spiciness. Lastly finish with the fresh herbs and lemon juice which adds a real freshness to the dish.
  • ** 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
Gluten free
 Serve with brown rice or mashed potato.
Vegetarian and vegan
 Double the chickpeas or and add in 2-300g of diced organic firm tofu. Cook for 1 hour.
Grain-free
 Serve on mashed potato or sweet potato.
Legume-free
 Leave out the chickpeas.
Garlic-free
 Replace the garlic with a teaspoon (extra) of ground cumin and a pinch of chilli flakes. 
Onion-free
 replace the onion with a small bulb fennel, diced
Different vegetables
 Substitute any of the vegetables. Root vegetables work well. If using broccoli or cauliflower mix through about 10-15 minutes before the end of the cooking time (I really dislike soggy cruciferous).
 
Time saving tip
 If you are pushed for time or want to pre-prepare this meal in the morning so you can throw it in the oven later that evening, don't worry about sautéing the onion, garlic, and meat. Just throw all together, cover and refrigerate until you're ready to bake. You will just need to bake it for an extra 10-20 minutes if it's straight out of the fridge, to ensure the meat is cooked. I have even pre-cooked this the day before and just reheated it prior to eating.
Money saving
 I find organic chicken drumsticks or drumettes cost the same as conventional free-range thighs. I stock up on these for casseroles as the bone-derived nutrients add so much goodness to a slow cooked casserole.
I welcome your feedback!  Please comment, ask questions or make suggestions of your own below. 
 
Cauliflower, Broccoli and Lemon Salad
 | Vegetarian, Salads
This Cauliflower and Broccoli Salad is a fresh, crunchy, and delicious side dish that’s perfect for any occasion. Packed with nutrient-rich veggies and topped with feta and toasted almonds, it’s easy to throw together and adds a whole lot of flavour and nutrition to any meal. I love this because it is very simple to make, can be pre-prepared for dinner and it’s great for entertaining a large group too.
Health benefits of this easy to prepare salad?
With its combination of antioxidant rich cruciferous vegetables, healthy fats from olive oil, and the option to add fresh herbs, this easy broccoli and cauliflower salad recipe is a great way to include a variety of nourishing ingredients into your day. Almonds contribute health promoting minerals, protein and good fats. The vitamin C rich lemon zest and lemon juice will support a healthy immune system. Another simple ‘super’ food side to compliment your meal.
The dressing, almonds, and feta are often enough to convert fussy children too. It takes boring old vegetables to another level!
Ingredients
You’ll need cauliflower, broccoli, red onion, flaked almonds, and feta cheese. For the dressing, grab a lemon, some extra virgin olive oil, Dijon mustard, sea salt, and freshly ground black pepper. Pour it over just prior to serving. Optional fresh herbs like mint or parsley can add a nice touch. It’s such a great combination of tastes and textures.
Instructions to make Cauliflower, Broccoli and Lemon Salad
Steam the cauliflower and broccoli florets for just a couple of minutes, making sure they stay crunchy. After refreshing them under cold water, toss with red onion, almonds, and crumbled feta in a large bowl or salad platter. Drizzle with a tangy lemon-Dijon dressing just before serving to bring all the flavours together. It has such a short prep time for such a delicious side.
Serving suggestions and how to store
This easy broccoli cauliflower salad recipe pairs wonderfully with grilled meats (like fish, chicken, salmon or lamb) or as a fresh side for any meal. Store leftovers in an airtight container in the fridge, and if you have extra dressing, keep it in a jar to use for another salad.
Vary this to suit your dietary needs
For a dairy-free or vegan option, simply omit the feta. If you’re nut-free, swap the almonds for pumpkin or sunflower seeds, and for an onion-free version, use spring onions or sliced radish instead.
Want more sides and salad inspo?
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.
Cauliflower and broccoli salad with a zesty lemon dressing—fresh, nutritious, and vibrant.
  Print Recipe 
4.78 from 9 votes
Cauliflower, broccoli and lemon salad
Looking for a quick and easy side dish? This Cauliflower and Broccoli Salad is light, fresh, and full of flavour. With crunchy veggies, toasted almonds, and creamy feta, it’s the perfect addition to any meal and can be ready in minutes!
Prep Time15 minutes 
Cook Time15 minutes 
Total Time30 minutes 
Course: Salad
Servings: 4
Ingredients
  • ½ cauliflower -washed and cut into small florets
  • ½ broccoli -washed and cut into small florets
  • 1 red onion/s -peeled, halved and sliced
  • 40 g flaked almonds (½ cup) toasted
  • 100 g feta cheese (Persian or danish is best)
Dressing
  • 1 lemon/s -zest and juice
  • 60 ml extra virgin olive oil (¼ cup) extra virgin 
  • 1 tsp dijon mustard -this makes it creamy, not spicy
  • Sea salt and freshly ground black pepper - to taste
Optional extras
  • ½ bunch/s fresh mint leaves ( lovely with lamb especially)
  • ½ bunch/s fresh parsley leaves -for a green iron boost
Instructions
  • Steam the cauliflower and broccoli until they just start to cook, about 2 minutes over boiling water (they should still be a little crunchy).
  • Remove from the heat and refresh by running under cold water (this stops them from continuing to cook).
  • Drain well and place in a salad bowl.
  • Mix all the ingredients for the dressing together and set aside.
  • Add the almonds, onion and feta and dress just prior to serving.
Store
  • Store in an airtight container in the fridge.
  • If there is any extra dressing, pop it in a jar in the fridge for another salad.
Notes
Dairy-free and vegan
 Omit the feta.
Nut-free
 Replace the almonds with pumpkin or sunflower seeds.
Onion-free
 Replace with spring onion or 5 radish, thinly sliced.
  
Do you want more recipes like this one? Please comment so I know what information or recipes you need to become Well Nourished!
  
Healthy Bolognese (with a few twists)
 | Budget Friendly, Make-ahead Meals, Pasta and Noodles, Red Meat, Freezable Meals
While it may seem like reinventing the wheel, I’m excited to share this classic family favourite with a healthy twist. This Healthy Bolognese recipe is incredibly versatile and can be adapted to be vegetarian, gluten-free, or grain-free. It’s perfect for dinner or even breakfast, making it a multi-meal marvel. This simple recipe allows you to make every mouthful count nutritionally and ensures your efforts are rewarded with happy, healthy children.
Why homemade bolognese is a better choice
If you’ve fallen into the habit of using store-bought sauces for your mince, this recipe is for YOU! Making your own bolognese sauce takes only a few minutes and offers a superior taste and nutritional value. Unlike sterile supermarket sauces, which are often loaded with sugar and additives, this homemade version is fresh, delicious and packed with nutrients.
Boosting nutritional value with hidden vegetables
This Bolognese is a fantastic opportunity to add in a variety of healthy vegetables. By grating, finely chopping, or using a food processor, you can incorporate veggies that “disappear” into the sauce, making it perfect for fussy eaters who are averse to vegetables. This ensures that even the pickiest eaters get a nutrition boost without compromising on flavour.
Experimenting with different proteins
To keep things interesting and add variety, try using different types of protein in your Bolognese. Chicken or turkey mince are excellent alternatives to traditional beef or pork and offer their own unique flavours. This variation not only keeps meals exciting but also contributes to a balanced diet. Made with beef mince, this meal has about 35 grams of protein per serve.
The health benefits of herbs and tomatoes
The herbs used in this recipe support a healthy digestive system, adding both flavour and health benefits. Tomatoes are rich in lycopene, a powerful antioxidant that provides protection against various health issues. Incorporating these ingredients into your Bolognese not only enhances taste but also boosts its nutritional profile.
Personal experience with healthy bolognese
This Healthy Bolognese has become a staple in our family meal plan. It’s a hit with the kids, and I love knowing that I’m adding a nutritious, homemade sauce to their pasta. I often experiment with different vegetables and proteins to keep things fresh and exciting. It’s a versatile recipe that adapts well to various dietary needs and preferences. We love it topped with grated cheddar or parmesan cheese.
Why this recipe works
This Healthy Bolognese recipe offers a balance of taste and nutrition. Its versatility allows it to cater to different dietary requirements, while the homemade sauce ensures a healthier alternative to store-bought options. By adding vegetables and varying proteins, you create a meal that is both satisfying and beneficial for your family’s health.
Serving suggestions and how to store
Serve your Healthy Bolognese with pasta and a simple green salad for a complete meal. Bolognese is a great dish to pre-prepare and it also freezes really well. I often freeze leftovers in little glass pyrex containers. If time is an issue, double this recipe and freeze in ready to go batches. Just reheat over low heat and enjoy again!
Vary this to suit your dietary needs
Check out the variations below the main recipe for tips on how to adapt it to your specific dietary needs. For a gluten-free meal, opt for rice or quinoa pasta. If you’re following a grain-free or paleo diet, zucchini ribbons or baked potatoes make a great base. Vegetarians can swap the mince for lentils and mushrooms, and if you’re looking to stretch the dish, adding lentils is a great way to do so! Or take a look at this Mushroom Walnut Bolognese and this incredible, not at all fishy Fish Bolognese.
Healthy bolognese made with lean meat, vegetables, and flavorful herbs—packed with nutrition and flavor.
  Print Recipe 
4.92 from 12 votes
Healthy Bolognese (with a few twists)
My healthy Spaghetti Bolognese is such a versatile meal - check out my many variations for loads of inspiration for this family favourite. 
Prep Time15 minutes 
Cook Time30 minutes 
Total Time45 minutes 
Course: Main Course
Cuisine: Italian
Servings: 4
Ingredients
  • 1 tbsp extra virgin olive oil - extra virgin
  • 2 onion/s - diced
  • 2 clove/s garlic - finely chopped or crushed
  • 500 g beef mince - or turkey or chicken mince (see below for vegetarian)
  • 2 bay leaf/s
  • 1 tsp dried rosemary - or 2 tablespoons of fresh
  • 1 tbsp dried oregano
  • 1 carrot/s - grated
  • 1 zucchini/s - grated
  • 1 stick/s celery - finely chopped
  • 75 g mushrooms -sliced (or processed if mushroom fussy) (1 cup)
  • 700 g tomato passata (puree) - or you can use 5-6 vine ripened tomatoes, diced on a plate to keep the juice
  • Sea salt and freshly ground black pepper - to taste
  • 1 bunch/s fresh basil leaves - roughly chopped (to serve)
  • 300 g pasta - of your choice (I love rice, quinoa spaghetti) 
Optional extras
  • 1 tbsp tomato paste - for a richer tomato flavour if using fresh tomatoes
Serve
  • Salad (to serve)
Instructions
  • In a large pan or a pot with a lid, sauté onions and garlic in a tablespoon of olive oil over a low to medium heat, for a couple of minutes until they start to soften, but not brown.
  • Add the mince (or lentils) and bay leaves, dried rosemary and oregano and cook until it just starts to brown (about 5 minutes) then add the vegetables, tomatoes (and tomato paste if using). Season to taste.
  • Place the lid ajar the pan. Simmer until the sauce starts to thicken, minimum 30 minutes. The longer you can let it simmer, the richer the sauce will become.
  • Turn off the heat and stir in the basil. Serve with al dente spaghetti (or one of the variations below).
Thermomix
  • Chop the carrot, zucchini and celery 10 sec, speed 4. Set aside.
  • Now place the garlic in the bowl. Chop 5 sec, speed 6.
  • Add the onion and chop 5 seconds, speed 4. 
  • Add the olive oil and saute 2 mins, 100, speed 1. 
  • Add the mince, bay leaves, dried rosemary and oregano and cook 5 mins, 100, reverse speed 1.
  • Add the vegetables, mushrooms and tomato passata and cook 20-30 mins, 100, reverse speed 1 (with the cap in place so it doesn't spit over your bench). Season to taste.
  • Once cooked stir in the basil. Serve with al dente spaghetti (or one of the variations below).
Serve
  • I like to serve this with a simple green salad.
Make-ahead
  • Re-heat in a pot over a low heat until just hot.
Store
  • Store in an airtight container in the fridge.
  • Can also be frozen.
Notes
Gluten-free
 Use gluten free pasta (I love rice and quinoa spaghetti), or zucchini ribbons.
Grain-free or Paleo
 Serve with zucchini ribbons or stuffed in a baked potato.
Vegetarian and vegan
 Substitute mince with a can of brown lentils (rinsed and drained) and 200g finely diced mushrooms.
Half vegetarian (plant boost)
 Substitute half the mince for brown lentils (rinsed and drained). Adding lentils to leftover sauce is a simple way to make it go further.
Breakfast
 Leftover Bolognese is a delicious breakfast. Serve it on whole grain toast or as a side with eggs.
Baked Bolognese
 Place any leftovers into a greased dish or bowl. Make an indent in the top and crack an egg or two into the hollow. Top with cheese and pepitas and bake until cooked the way you like it.
  
How do you eat your Bolognese? Can you add any interesting variations? Please comment or ask questions below.
Healthy Grain Salad
 | Vegetarian, Salads
This Healthy Grain Salad is one of my favourite go-to recipes. It’s packed with a variety of grains, fresh vegetables, and a zesty dressing, making it both satisfying and nutritious. I often prepare this salad for lunch or as a side dish for dinner, and it’s always a hit with the family.
When entertaining a large group it can be prepared ahead of time, and just assembled at the last minute. It’s the perfect blend of nutty flavours and textures, and I love how versatile it is—great for using up whatever veggies I have on hand.
Health Benefits
This Healthy Grain Salad is packed with nutritious ingredients that offer a range of health benefits. Brown rice and puy lentils provide a solid base of whole grains and legumes, rich in fibre and protein which support digestive health and help keep you feeling full. The addition of pumpkin seeds, flaked almonds, and pine nuts adds healthy fats, which help maintain energy levels. Currants contribute natural sweetness and antioxidants, while capers and fresh herbs like coriander and parsley provide additional vitamins and minerals. The dressing, made with extra virgin olive oil and lemon juice, offers healthy fats and vitamin C, enhancing the salad’s overall nutritional profile. The yoghurt and tahini sauce adds a creamy element with a dose of protein and calcium, making this salad a well-rounded, nourishing meal. This recipe has about 21 grams of protein per serve.
Easy preparation steps
Making this Healthy Grain Salad is simple and straightforward. Start by cooking the grains and let them cool. While the grains are cooking, chop the vegetables and prepare the dressing by whisking together olive oil, lemon juice, Dijon mustard, salt and pepper. Combine the cooled grains, vegetables, and dressing in a large bowl and toss to coat. Let the salad sit for a few minutes to allow the flavours to meld together.
Customising your salad
This recipe is highly customisable, so feel free to mix and match ingredients based on what you have available. You can add protein such as grilled chicken, tofu, chickpeas or goat cheese to make it a complete meal. If you prefer a different dressing, try balsamic vinegar or apple cider vinegar for a tangy twist.
Personal experience with Healthy Grain Salad
I’ve found this salad to be incredibly versatile and satisfying, plus it does us as a side over two meals. My family loves it too, and I often prepare it for gatherings where it always receives compliments. It’s a great way to get a variety of nutrients while enjoying a tasty and satisfying meal.
Tip
If you plan on splitting it between meals, then leave some of the salad undressed and dress prior to serving. Though it’s not the end of the world to store it if it has been dressed – just the nuts and seeds loose a little of their crunch. It still tastes as good though.
Vary this to suit your dietary needs
Check out the variations below the main recipe for tips on how to adapt it to your specific dietary needs. For a dairy-free option, skip the yoghurt tahini sauce or use a dairy-free yoghurt. To make it nut-free, leave out the almonds and pine nuts, and use extra seeds instead. You can also swap out the grains for quinoa or rice if you prefer!
Do you need more side and salad recipes?
For lots more sides and salad inspiration, 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.
Healthy grain salad with quinoa, vegetables, and a tangy dressing—nutritious and filling.
  Print Recipe 
5 from 4 votes
Healthy Grain Salad
This Healthy Grain Salad is a delicious, filing salad that's great for entertaining and so delicious. 
Prep Time15 minutes 
Cook Time30 minutes 
Total Time45 minutes 
Course: Salad
Servings: 4
Ingredients
  • 180 g brown rice (1 cup)
  • 150 g puy (French) lentils (¾ cup)
  • 1 red onion/s -peeled, halved and sliced
  • 30 g  pumpkin seeds (¼ cup)  toasted
  • 25 g flaked almonds (¼ cup) toasted
  • 35 g pine nuts (¼ cup) toasted
  • 45 g currants (½ cup)
  • 3 tbsp capers -drained
  • 1 bunch/s fresh coriander leaves -washed and picked off the stems
  • ½ bunch/s fresh parsley leaves -finely chopped
Dressing
  • 1 lemon/s -juice and zest one 
  • 3-4 tbsp extra virgin olive oil -extra virgin 
  • Sea salt and freshly ground black pepper -to taste
Yoghurt and tahini sauce
  • 250 g natural, Greek or coconut yoghurt (1 cup)
  • 1 tbsp hulled tahini 
  • 1 tsp sea salt - or to taste
Instructions
  • Cook the rice and lentils (* cooking instructions  here and here or follow the instructions on the packet).
  • Allow to cool and place in a salad bowl. Add the onion, nuts, seeds, currants, capers, coriander and parsley. Toss together until well combined.
  • For the dressing, mix the oil, lemon juice, and zest together well. 
  • For the yoghurt sauce, mix the ingredients together in a small serving bowl or jug.
  • Prior to serving, dress the salad and toss well to coat the grains. 
  • Serve with the yoghurt in a small side dish or jug.
Store
  • Store in an airtight container in the fridge.
Notes
More vegetables
 Feel free to add extra vegetables such as grated carrot, slices of radish or cherry tomatoes would work well.
Dairy-free and vegan
 Serve with hummus or sub the yoghurt for coconut yoghurt.
Grain-free
 Substitute the rice with quinoa. I do this version often though I think the brown rice adds a nice crunchy texture.
Onion-free
 Replace the onion with 5 sliced radish.
Legume-free
 Substitute the lentils with quinoa.
Nut-free
 Replace the pine nuts and almonds with sunflower and sesame seeds.
Make a meal of it
  • Add slices of lamb (I often make this when I have a little lamb left over from a roast, but not quite enough for a whole meal).
  • Also, add crumbled feta and mint leaves for a delicious Greek-inspired meal.
  • Add a fillet of grilled or barbecued salmon smeared with horseradish cream.  The capers in the salad work really well with fish. Throw in a few dill leaves.
  • Add grilled chicken and slices of apple for a fresh, uplifting salad.
Make it go further
 Add mixed leaves to the salad (spinach, rocket or lettuce) and a little more dressing.
 *Rice and lentil cooking instructions  here and here
  
  
Give it a go, you won't be disappointed. Did you put your own spin on it? Share how you served it by adding a comment below.
 
Vanilla Bean Cupcakes
 | Healthy Lunchbox, Baked Sweets
These grain-free, gluten-free, nut-free and sugar-free Vanilla Bean Cupcakes are a classic favourite in our house. They are SO easy to make and with their light, fluffy texture and delicate vanilla flavour, they’re perfect for birthdays, special occasions, or simply a sweet treat to brighten your day. I often bake these with my kids—they love helping mix the ingredients and, of course, enjoying the delicious results.
Healthier Vanilla Bean Cupcakes
While cupcakes are typically considered a treat, this vanilla cupcake recipe is made with a few healthier twists. Cannellini beans, a key ingredient, are a great source of fibre and protein and are naturally gluten-free, making them a great option for those with dietary restrictions. Free-range or organic eggs add more quality protein and essential nutrients, while coconut flour offers a gluten-free alternative rich in fibre and healthy fats. The use of rice malt syrup, honey, or maple syrup instead of refined sugars provides a more natural sweetness with a lower glycemic index, helping to stabilise blood sugar levels.
Light moist texture
These Vanilla Bean Cupcakes stand out for their light and fluffy texture. Unlike many gluten-free muffins that can be dense and heavy, these cupcakes achieve a soft, airy crumb thanks to the precise combination of ingredients.
Step-by-Step Instructions
Making these Vanilla Bean Cupcakes is straightforward. Start by creaming the butter and sugar until light and fluffy in a medium mixing bowl (you may need to scrape the sides of the bowl). Then, add the eggs one at a time, mixing well after each addition. Incorporate the vanilla extract or vanilla bean paste and then gradually add the dry ingredients to the wet ingredients. Pour the batter into cupcake liners in a cupcake pan and bake until golden brown. Allow them to cool before frosting. We have also included a Thermomix method too.
Great to make a day ahead
I usually like baked goodies straight out of the oven, but these are actually best eaten the next day, especially if you think you can taste the beans or egg. This makes them perfect for birthdays or celebrations because they are even more delicious the next day.
Customising your vanilla bean cupcakes
Feel free to get creative with these easy vanilla cupcakes. You can add mix-ins like chocolate chips or fresh berries to the batter for a fun twist. For a decorative touch, frost with your favourite icing or decorate with edible flowers. You can also experiment with different flavours (check out the variations below the recipe for some ideas).
Make one big cake
This recipe also makes a fabulous ‘big’ vanilla cake too. Perfect for birthday parties (it’s been my kids cake every year since they were little). One batch makes one cake. I generally make a double batch and bake two cakes and layer with cream or ganache in between.
Personal experience with vanilla bean cupcakes
These cupcakes have become a family favourite, especially for birthday celebrations and special events. Baking them together is a cherished tradition in our home, and they always receive rave reviews from friends and family. I love how versatile they are—whether dressed up with fancy frosting or enjoyed plain, they’re always a hit.
Serving suggestions and how to store
Top these cupcakes with your favourite icing (lots of suggestions below the recipe), whether it’s a rich vanilla buttercream or a light dusting of icing sugar. They store best in the fridge in an airtight container for up to 3 days. Or store in the freezer in an airtight container for a few months. These are so great for meal prep or packing fast nut-free school lunches.
Vary this to suit your dietary needs (and taste)
Check out the variations below the main recipe for tips on how to adapt it to your specific dietary needs. For a low-fructose option, use rice malt syrup, and for a coconut-free version, swap the coconut flour for almond meal. You can also go dairy-free by using ghee or coconut oil instead of butter. Mix up the flavours by adding lemon, lime, or orange zest, fresh blueberries, or even a square of dark chocolate in the centre for a fun twist!
For a delicious, easy to make vegan vanilla cupcake – use THIS recipe.
Or for more delicious, healthy and easy to make wholefood treats, click HERE.
Vanilla bean cupcakes with a light, fluffy texture and natural vanilla flavor—perfect for any occasion.
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4.92 from 23 votes
Vanilla bean cupcakes
One of my most popular recipes, these Vanilla bean cupcakes are just delicious and you'd never guess they are made with beans. 
Prep Time10 minutes 
Cook Time20 minutes 
Total Time30 minutes 
Course: Snack
Servings: 8 cupcakes
Ingredients
  • 425 g can cannellini beans -drained and rinsed well
  • 5 egg/s -large (or 6 small eggs, see note below)
  • 1 tbsp vanilla -powder, extract or essence
  • 50 g butter -softened at room temperature
  • 85 g rice malt syrup, honey or maple syrup (¼ cup) 
  • 40 g coconut flour please weigh this, as it really needs to be exact
  • ¼  tsp sea salt
  • ½ tsp bicarbonate of soda
  • 1 tsp baking powder (gluten free)
Instructions
  • Preheat the oven to 180℃/350°F(fan forced).
  • In a powerful blender or food processor, puree the rinsed beans, eggs, and vanilla until very smooth and set aside.
  • Without rinsing your food processor, mix together the butter and honey or brown rice syrup until very well combined.
  • Add back the pureed bean/egg mix and mix until well combined.
  • Now add the coconut flour, sea salt, bicarbonate of soda and baking powder.  Mix until combined and spoon into paper-lined cupcake moulds immediately. The batter does have a slightly thick but airy consistency that is unusual if you've never worked with coconut flour before.
  • Bake for 20 minutes for large and 15 minutes for mini cupcakes, or until lightly brown on top and springy to touch (like a regular cake).
  • Cool and top with your preferred icing (recommendations below).
Thermomix Method
  • Preheat the oven to 180℃.
  • Mix the beans, eggs, vanilla, butter and sweetener for 1 minute, speed 7.
  • Add the coconut flour, sea salt, bicarbonate of soda and baking powder and mix 10 seconds, speed 4.
  • As per above method.
Note
  • Don't scrimp on the eggs or let the batter sit for too long. Not enough eggs and delaying getting it in the oven will result in a much heavier batter and cake.
  • I usually like baked goodies straight out of the oven, but these are actually best eaten the next day, especially if you think you can taste the beans or egg. 
Store
  • They are best stored in the fridge and can also be frozen in an airtight container or snap-lock bag.
Notes
Low-fructose
 Choose rice malt syrup as your sweetener (optional pinch of stevia if you like also).
Coconut-free
 Substitute the coconut flour for 100 grams of almond meal (though now obviously not nut free). I have also substituted for 40 grams of wholemeal spelt flour with success (no longer gluten-free if you substitute with spelt).
Dairy-free
 Substitute the butter with ghee or coconut oil.
Lemon or lime cupcakes
 Add the zest of one large lemon or lime to the egg/bean mix.
Orange cupcakes
 Add the zest of one large orange to the egg/bean mix.
Blueberry cupcakes
 Add ¼ cup of fresh or defrosted blueberries, mixed through the batter very gently at the very end.
Chocolate chip
 Add a ¼ cup of dark chocolate chips (I love the Green and Blacks 85% cacao chocolate). As I'm a bit of a stooge when it comes to my kids eating chocolate, I often just push a square of chocolate into the middle or place on top of the cupcake (this also saves me the effort of icing)!
Icing suggestions
 Remember to make sure the cupcakes are completely cold before icing.
Fructose-free vanilla icing (gluten free too)
 50grams of butter, softened at room temperature
 A pinch of pure stevia powder
 1 tablespoon brown rice syrup
 1 tablespoon vanilla bean powder
 Beat together until light and fluffy.
Cream cheese icing
 50 grams cream cheese or quark
 20 grams butter, softened at room temperature
 1 tablespoon brown rice syrup
 1 teaspoon vanilla
 Beat together until light and fluffy.
Cashew nut cream (dairy and gluten free)
 ½ cup raw cashew nuts
 ¼ cup water
 1 teaspoon vanilla
 1 tablespoon brown rice syrup or maple syrup (optional)
 Soak the cashews in water for 3-4 hours. Strain and then process with the rest of the ingredients until smooth. You can add more or less water to the nuts to achieve the desired consistency. If you aren't organised enough to soak the cashews, then boil them gently for 5 minutes, then process.
Vanilla cream
 Carton cream whipped until light and fluffy
 1 teaspoon vanilla
 Beat ingredients together and place on top of the cupcake. You can also slice the top of the cake off, top with cream and replace the cake top with a slice of strawberry (like a butterfly cake).
 
Coconut Berry Ice
 | Drinks & Smoothies
This Coconut Berry Smoothie is one of my favourite icy treats during the warmer months. It combines the creamy richness of coconut with the sweet, tart flavour of berries, creating a deliciously refreshing smoothie or dessert that’s both healthy and satisfying.
Health Benefits of Coconut Berry Ice
This Coconut Berry Ice is more than just a tasty drink, it’s packed with health benefits. Coconut milk provides a rich source of healthy fats and essential nutrients, including potassium and magnesium. Berries are loaded with antioxidants, vitamins, and fibre, which support overall health and aid in digestion. The combination of these ingredients makes this treat a guilt-free way to satisfy your sweet tooth while boosting your nutrition.
Choosing the best ingredients
For the best results, use full-fat coconut milk for a creamy texture and richer flavour. Fresh or frozen berries (like raspberry, blueberry, strawberries or mixed berries) work well in this recipe, just make sure they’re ripe for the best taste. If you prefer a sweeter treat, you can add the sweetener of your choice like honey or maple syrup, but I often find that the natural sweetness of the berries is sufficient.
How to make Coconut Berry Ice
Making Coconut Berry Ice is simple and quick. Start by blending coconut milk and berries in a high speed blender until smooth. For added texture and goodness, you can mix in some chopped nuts or shredded coconut. Any leftovers can be placed into ice cube trays or silicone molds and freeze until solid. If you’re using ice cube trays, simply pop out the cubes and blend them again for a soft-serve texture.
Customising your coconut berry smoothie
Feel free to get creative with your coconut berry smoothie by experimenting with different fruit combinations or adding extras like chia seeds or a splash of vanilla extract. You can also layer the berry mixture with a coconut layer for a visually appealing and delicious twist.
Serving Suggestions
This Coconut Berry Ice is perfect on its own or top it with muesli or granola to make a delicious smoothie bowl. You can also serve it as a refreshing snack or dessert for kids and adults alike. Pour leftovers into popsicle moulds and store in the freezer.
Personal Experience with Coconut Berry Ice
This recipe holds a special place in my heart. Making it with my kids has become a cherished summer tradition. We love experimenting with different berries and flavours, and it’s always a hit at family gatherings. Not only is it a healthier alternative to store-bought ice creams, but it also brings a touch of homemade goodness to our summer days.
Vary this to suit your dietary needs
Check out the variations below the main recipe for tips on how to adapt it to your specific dietary needs. For a dairy-free or vegan option, swap the yoghurt for coconut yoghurt. If you’re nut-free, use ground linseed or chia seeds instead of almond meal. For a coconut-free version, replace the coconut water with your favourite nut milk. And if you’re looking to up the protein, add a scoop of your preferred whole foods protein powder.
For more delicious, healthy and easy to make wholefood treats, click HERE.
Coco Berry Ice - This antioxidant loaded, rehydrating coconut berry smoothie makes a delicious breakfast or snack. Great to set you up for a really active day or for sporty kids.
  Print Recipe 
5 from 1 vote
Coconut Berry Ice
This refreshing Coconut Berry Ice is the perfect, healthy treat for hot days! With just a few simple ingredients like coconut water, berries, and a touch of vanilla, you can whip up this icy snack in no time. It’s a great way to satisfy sweet cravings while staying nourished.
Prep Time5 minutes 
Total Time5 minutes 
Course: Drinks
Servings: 2
Ingredients
  • 350 ml coconut water
  • 100 g berries (1 cup) fresh or frozen 
  • 1-2 tbsp LSA -or almond meal
  • 1 tsp vanilla -powder, extract or essence
Optional extras
  • 2 tbsp natural, Greek or coconut yoghurt
  • 1 banana/s
Make a meal of it
Instructions
  • Throw it all into a blender or food processor and process at the highest speed until smooth.
  • If your berries are not frozen, add a little ice also.
Store
  • Leftovers can be frozen into little cups or ice-block moulds for a snack another day.
Notes
Dairy-free and vegan
 Replace the yoghurt with coconut yoghurt.
Nut-free
 Use ground linseed or chia seeds instead.
Coconut-free
 Replace the coconut water with nut milk.
Gluten-free
 Omit the muesli or use a gluten-free muesli.
Add Protein
 I often add a scoop of wholefoods protein powder. GoodnessMe have a fabulous selection of clean protein powders, you can take a look HERE.
  
I'd love to hear how you enjoy this refreshing smoothie. Post a comment or question below. 
Asian Immune Broth
 | Soups
This Asian Immune-Boosting Soup is one of my go-to remedies whenever I feel a cold or flu coming on. It’s packed with nutrient-rich ingredients that not only taste amazing but also have powerful healing properties. The flavours are inspired by my love of Asian cuisine, which is known for its balance of taste and health benefits. I especially love that it’s so quick and easy to prepare—ideal for when you’re feeling under the weather.
Health Benefits of Immune-Boosting Broth
This immune boosting soup is a powerhouse of immune-boosting ingredients. Garlic, ginger, and turmeric are known for their anti-inflammatory and antioxidant properties, helping to fight off infections and reduce inflammation. The shiitake mushrooms add an earthy flavour while providing beta-glucans, which support the immune system. If you can find fresh shiitake mushrooms, they are preferable, but dried ones work well too—just rehydrate them in warm water before adding them to the broth. The addition of a home made bone broth enhances the nutrient content, offering collagen and amino acids that aid in gut health and overall wellness. One cup of homemade bone broth has about 10 grams protein. 
Ingredients
To make this immune-boosting broth, you’ll need homemade chicken broth or stock shiitake mushrooms, fresh ginger, garlic, and a splash of fish sauce for depth. Optional extras like lemongrass, chilli, and fresh herbs will add even more flavour and benefits.
Instructions to make this immune-boosting broth
Simply simmer your broth or stock, shiitake mushrooms, ginger, garlic cloves, lemongrass, and turmeric in a small pot for 10-15 minutes. Once done, stir in fish sauce and lime juice to taste. Serve it as is or strain off the solids—totally up to you! Fresh herbs and chilli are great for an added kick.
Serving suggestions and how to store
Enjoy this broth on its own or transform it into a hearty meal by adding chicken, noodles, or veggies. Store leftovers in an airtight container in the fridge for up to a week, or freeze for later.
Customising your immune boosting soup
One of the great things about this recipe is how easy it is to customise. You can add other vegetables like bok choy, spinach, or kale to increase the nutrient density. For added protein, throw in some tofu or a poached egg. You can also adjust the seasoning with tamari or soy sauce, and a squeeze of fresh lime juice adds a refreshing tang.
Check out the variations below the main recipe for tips on how to adapt it to your specific dietary needs.
Personal experience with this broth
Whenever I make this broth, I feel an almost immediate sense of relief—it’s like a warm, comforting hug from the inside out. It’s my go-to when my family is feeling run down or need a boost, and I truly believe in its ability to support the body’s natural healing processes. My kids have also grown to love it, especially when I add some noodles to make it more like a soup.
Why this broth works
The combination of these powerful, healing ingredients makes this broth a true immune booster. It’s a simple, natural way to support your health, especially during the colder months or when you’re feeling a bit under the weather.
Asian immune-boosting broth with ginger, garlic, and vegetables—packed with nourishing flavors.
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5 from 5 votes
Asian Immune Broth
This Asian Immune Broth is a nourishing, warming soup that’s packed with immune-boosting ingredients like shiitake mushrooms, ginger, and garlic. Whether you’re fighting off a cold or just want a cozy, nutrient-rich meal, this broth has got you covered.
Prep Time5 minutes 
Cook Time15 minutes 
Total Time20 minutes 
Course: Soup
Cuisine: Asian
Servings: 4 small cups
Ingredients
  • 750 ml  chicken broth or stock (3 cups) - preferably homemade
  • 10 shiitake mushrooms -sliced (use fresh if available to you, otherwise use dried which are available in the Asian section of most supermarkets)
  • 1 tsp ginger root -finely grated
  • 2 clove/s garlic -peeled and sliced
  • 1 tbsp fish sauce (or sea salt to taste)
  • ½ lime/s -juice
Optional extras
  • 2 stick/s lemongrass -no need to extract the heart, just chop it up roughly
  • 1 red chilli/s (optional)
  • ¼ bunch/s fresh Asian herbs -coriander, Thai basil, mint or Vietnamese mint leaves (added at the end to serve)
  • 1 tsp  ground turmeric (or 3-4 slices of fresh root added with the ginger)
  • 4 stem/s kale  -chopped (added at the very end)
  • Any veggies you like really can be included in the mix
Instructions
  • In a small saucepan place your stock (if it's frozen gently heat it gently to defrost), shitake mushrooms, ginger root, garlic and lemon grass and turmeric (if using) and simmer for 10-15 minutes.
  • Remove from the heat and add the fish sauce and lime juice and taste, (you can add more of either or both if you feel it needs more salt or acidity).
  • You can strain off the solids, or I personally just pour them into the bowl or cup to serve as they sink to the bottom anyway. We actually enjoy eating them, hunks of ginger and all.
  • Add the fresh herbs and chili if you like. Enjoy and feel the benefit!
Store
  • Store in an airtight container in the fridge or freezer.
Notes
Make it into a meal
 Add chicken, more vegetables, noodles or rice to make this into a hearty meal. We love it with red rice noodles and poached eggs for breakfast.
Vegan
 Use sea salt instead of fish sauce. Choose a vegetable broth. You can add shredded tofu and vegetables to make a meal of it. 
Seafood-free
 Use sea salt instead of fish sauce.
Garlic-free
 Simply omit the garlic (there is enough flavour to replace it already).
  
This is delicious, don't you think? Post a comment below with your thoughts.
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Bone Broth for the Soul
 | Digestion & Intolerance, Food as medicine, Soups, Staples
Bone broth is more than just a comforting tonic—it’s a nourishing tradition that has been cherished for generations. I grew up with my nan’s amazing bone broth recipe, and to this day, it remains a staple in my kitchen, particularly during the cooler months. There’s something incredibly soothing about a warm bowl of bone broth that not only satisfies the soul but also offers a wealth of health benefits (especially for the immune system and for gut health).
I believe it is the king of nourishment, nutrition, healing and repair and, it takes only a couple of minutes to prepare!
A powerful remedy
The use of  bone broths to heal and nourish is steeped in history – chicken broth or ‘Jewish penicillin’ was considered a powerful remedy to fight a respiratory infection. This is due to many factors including the presence of the powerful immune boosting fat palmitoleic acid, found in the fat of the chicken. In Chinese medicine, bone broth is considered a potent digestive and blood tonic. I could write pages on the health benefits of bone broth, it is really THAT good. Here, I’m going to focus on chicken broth though the many healing benefits are common to all meat-based stocks.
Sadly, with the advent of processed ‘stocks’ and stock cubes, bone broths have all but disappeared off the menu in most family homes. Unfortunately, these processed varieties yield none of the nourishment or healing qualities of the real thing. It’s time to pull out your biggest pot and start simmering!
The Health Benefits of this homemade Bone Broth recipe
Well getting back to digestion, bone broth is not only a very rich source of many bio-available minerals (especially calcium and trace minerals), but it also contains other nutrients which repair the gut, further assisting digestion and all of the other important roles the gut plays.
Bone Broth is a concentrated source of gelatin which is essential for repairing the gut wall. If you suffer from any digestive complaints, food sensitivities, allergies, mood disorder or suffer from an autoimmune condition – then you need to consume bone broths regularly. Gelatin is what makes the broth wobbly or congealed. The gelatinous consistency of your broth (when cold), lets you know you have succeeded in extracting as much of the good stuff as possible!
Bone broth also provides your body with a group of protein rich collagens known to reduce inflammation and maintain and promote joint function and repair. You would have heard of glucosamine and chondroitin perhaps, which are two of the many collagens found in bone broth. These collagens are not only plentiful in bone broth, but they are delivered in a form that your body is able to absorb and benefit from directly. It’s much more beneficial and allot cheaper than supplementation. One cup of homemade bone broth has about 10 grams of protein. 
In a last ditch attempt to get you consuming bone broths, I am going to appeal to your sense of vanity!  It is not only the joints that love and need collagen but the hair, skin and nails. Seeking everlasting youth? Then this may just be your answer.
As well as collagen and gelatin, bone broth contains the amino acid glycine. Your liver is reliant on the availability of glycine to break down toxins. Drinking bone broth is not only incredibly nourishing, healing and repairing but also detoxifying to your body.
Forget super foods from some far away place, bone broths tick all the boxes and at a fraction of the price. For a real immune boost, see my recipe for my Asian Immune Boosting Broth.
Choosing the Right Ingredients
You’ll need organic chicken carcasses, wings, feet, or necks, along with vegetables like carrots, celery, onion, and garlic. Apple cider vinegar is the key to extracting the gelatin and minerals like magnesium and calcium from the bones, while optional extras like dulse flakes, black peppercorns and herb stems add even more goodness.
The best part about making a batch of bone broth is that it’s all the cheap cuts of the chicken, that give the best result. But just one word of warning. Use only the very best quality produce. You don’t want to extract a heap of toxins from the bone, its counter productive. You may pay extra for organic varieties, but the cheap bits (feet, wings, necks) really aren’t expensive at all. Investigate sourcing organic offcuts at your local butcher, I think you’ll be surprised how affordable they are.
Cooking Tips for a Rich, Delicious Broth
Pop all your ingredients into a large pot, fill with water, and bring to a boil. Once boiling, reduce the heat and let it simmer with a lid on very gently for 12 to 24 hours to extract all the nutrients. If the liquid is reducing (the water level goes down more than an inch) it is probably simmering too high. It should only just be bubbling ever so slightly so make sure it’s on a very low heat. After simmering, strain out the solids, season to taste, and store for future use.
To make a truly rich and nourishing bone broth, it’s important to simmer the bones slowly over a long period—typically 12-24 hours for chicken, turkey or fish bones (the longer the better). If you are making broth with lamb or beef bones, simmer for 24-48 hours to make a delicious beef broth or lamb broth. This slow cooking process extracts the maximum amount of nutrients from the bones. Adding a splash of apple cider vinegar helps to draw out the minerals from the bones, enhancing the broth’s nutritional value.
It is also possible to cook bone broth in a slow cooker, pressure cooker or instant pot, you’ll just need a large enough pot to accomodate all the bones. 
If your broth is not wobbly once chilled, it’s still very beneficial. But perhaps next time increase the bone to water ratio (so add more bone) and ensure lots of gristly bits are included (I find feet and necks and wings are the best bones to make really wobbly, gelatinous broth).
Once chilled a layer of fat will form on top of the broth. It’s usually minimal for chicken broth so I just mix it through on using it. The lamb and beef bone broth has much more fat so I usually skim it off into another jar and use the fat to roast veggies. 
Bone Broth Variations
Feel free to customise your bone broth by adding different herbs and vegetables. I often throw in a couple of carrots, celery sticks, and a bay leaf or two, but you can experiment with garlic, onions, parsley, and even a bit of ginger for added flavour and health benefits. I personally don’t add lots of strong flavours to my broth like ginger in case I want to use it in say an Italian flavoured meal. 
Storing and Using Bone Broth
Bone broth can be stored in the fridge for up to a week or frozen for longer periods. I love having a stash of bone broth on hand for soups, stews, or just sipping on its own. It’s also a wonderful base for cooking grains or making sauces. I freeze it in recycled glass jars and also ice cube trays for recipes where only a small amount is required.
Personal Experience with Bone Broth
I’ve found that drinking bone broth regularly (or including it in my recipes) has made a noticeable difference in my overall well-being. Not only do I feel more energised, but my skin, hair, and nails have also benefited from the collagen-rich broth. It’s my go-to when anyone in the family feels run down or needs an extra boost of nourishment.
My simple routine to make chicken bone broth
There are many ways to make chicken bone broth but this is the way I find easiest and one I can incorporate into my routine:
  • Firstly, I buy a big organic chicken to roast for dinner. I bake up a storm and when I remove it from the oven, I collect any juices from the cavity (into a large bowl).
  • Then once the flesh has been served up in a delicious meal, I take the stripped carcass and even all the bones left over on the plates (it doesn’t matter if they are chewed up, they are going to be boiled) and throw them into the bowl with the reserved juices.
  • I put it in the fridge overnight and the next morning, place them in a big pot with a couple of kilograms of other cheap cuts – think all the gross bits like necks, legs, chicken feet, wings or more carcasses, vegetables, vinegar and simmer all day and night (I personally aim for 24 hours of cooking).
  • If I don’t have time to make broth within a day or so, I freeze the cooked bones until I do have the time. I also often freeze the offcuts of vegetables like kale, broccoli and cauliflower stems, or any vegetable that has almost seen better days to throw into my next broth -waste not want not. FYI I throw it all in from frozen (it just takes longer to reach a boil).
  • Then simply strain the liquid through a fine-mesh strainer and place in recycled mason jars or ice cube trays and store in the fridge or freezer. 
Making broth is not a pretty process, but it couldn’t be simpler (it literally takes me two minutes to get the vegetables chopped up and on the stove with the carcasses). I usually get this going as soon as I wake up so I can keep an eye on it until it starts to boil. Once I’m happy it’s simmering gently, I can forget it until dinner time. Like many of my other recipes, there are no rules and you can’t possibly stuff this one up.
Ways to enjoy bone broth
There are so many ways to include bone broth in your meals besides making soups. Add to any casseroles, sauces, bolognese, curries and braises. You can also replace water with bone broth when cooking grains like rice, quinoa, or farro. This infuses them with additional flavour and nutrients. Check out THIS POST for more ideas and recipe links to incorporate broth into your life.
Bone broth
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4.41 from 10 votes
Bone Broth
A delicious, versatile and necessary part of any healthy household. This Healthy Bone Broth recipe is a simple and nourishing way to make the most of leftover chicken bones and vegetable scraps. It's packed with nutrients and can be used as a base for soups, casseroles, or enjoyed on its own as a warm, healing tonic.
Prep Time10 minutes 
Cook Time12 hours 
Total Time12 hours  10 minutes 
Course: Soup
Servings: 4 litres
Ingredients
  • 2  organic chicken carcass -leftover from a roast or you can buy them raw
  • 700 g  organic wings, feet, necks or legs -approx. (any gristly, boney bits)
  • 2   carrot/s (large) roughly chopped (no need to be delicate, just big hunks will do)
  • 2 stick/s celery -roughly chopped (I often use the tops with the leaves stripped to reduce waste)
  • 1 stem from the base of the broccoli and/or cauliflower, -roughly chopped (again to reduce waste, plus there is lots of goodness in the stem)
  • 1 onion/s -peeled and quartered (omit if you are onion-free)
  • 3 clove/s garlic -unpeeled and halved (omit if you are garlic-free)
  • 1 tbsp apple cider vinegar -helps to extract the gelatin and minerals from the bone
Optional extras
  • 1 tbsp dulse flakes -for extra minerals
  • Any herbs extra vegetables  -things like the stems of herbs or vegetables or any scraps can be thrown in. I keep the leaves of herbs for salads and garnishes and use the stems I would otherwise throw away in stocks. I also pick the leaves from my vegetable patch that are half eaten by caterpillars to add to the stock.
Instructions
  • Put all of the above into a big pot and add enough water to fill the pot. Bring to the boil, then cover and reduce the heat to a very low temperature so that the water is very, very gently simmering.
  • Simmer for 12-24 hours, with the lid on. The longer the better as more of the good stuff is extracted with time (I personally aim for 24 hours). If a bit of scum develops, just skim it off. I find with organic chicken this is minimal.
  • You may also need to add a little extra water to top the pot up once it's been cooking for a while.
  • Let it cool at room temperature, then strain off the solids. If there are any meaty bits you can pick them off and use them for lunch or dinner. 
  • Season according to taste. I find a good amount of sea salt really transforms the flavour of broth. 
Store
  • I fill different sized jars, glass pyrex containers and even ice cube trays with the broth and use for soups, casseroles, risotto or any other dishes needing stock. You can also freeze into silicon muffin trays for ¼ or ½ cup measures. The stock will keep in the fridge for up to a week, or can be frozen for up to 3 months.
Notes
Let food be thy medicine
 Suffering from a digestive disorder, feeling run down or just plain down? Need nourishing? Then warm up a small cup of this wonderful tonic daily and attest to its amazing healing power. Healthy gut...healthy body and mind!
  
  
Do you love bone broth or do you have a question about this post? Then post me a comment below, I'd love to hear from you.
  
 
Breakfast Parfait
 | Breakfast, After School Snacks
Kickstart your morning with this delicious healthy Breakfast Parfait recipe, a perfect blend of taste and nutrition that fuels your day with energy and vitality. It is said we eat first with our eyes – well if this is the case then this nutritious pretty Breakfast Parfait satisfies from the get go. Think layers of colour and flavour with nourishing whole grains and nutty protein.
Its all in the presentation
My kids sometimes complain about muesli and plain yoghurt for breakfast, but just love it when I serve this easy breakfast parfait. Go figure – the same thing just presented a little differently! They also love this as a healthy after school snack, waiting in the cup holder in the car.
Health Benefits of Breakfast Parfait
This Healthy Breakfast Parfait recipe is more than just a treat for your taste buds—it’s a powerhouse of health benefits. Layered with creamy yogurt, this parfait is packed with probiotics that support a healthy digestive system. Probiotic foods are essential for maintaining gut health, supporting your immune system, and improving overall well-being.
Fresh, seasonal fruits add a burst of natural sweetness and are loaded with antioxidants. These vital nutrients help protect your body against oxidative stress, strengthen your immune system, and promote healthy skin.
The crunchy granola (or muesli) not only adds texture but is also rich in protein and dietary fibre, aiding digestion and keeping you feeling full longer. This makes it an ideal choice for those busy mornings when you need sustained energy throughout the day. Make sure you use one of my home made muesli or granola because so many store-bought muesli and granola are often loaded with unhealthy vegetable oils and excessive sugar, used to enhance flavour and shelf life but reducing nutritional value. Vegetable oils can be inflammatory, while high sugar content leads to energy crashes and cravings. Making homemade versions lets you control the ingredients and avoid these hidden culprits.
Ingredients in this Breakfast Parfait
You’ll need homemade toasted muesli, full-fat natural yoghurt (or Greek yogurt), mixed berries (strawberries, raspberries or blueberries), and flaked almonds. Sweeten things up with a drizzle of honey or maple syrup if you like, and feel free to add extras like passionfruit or cinnamon for extra flavour. A dollop of peanut butter or nut butter is always delicious too.
How to make this Breakfast Parfait
Layer yoghurt, muesli, and fruit in tumbler glasses or mason jars (or a glass bowl), starting with yoghurt and alternating between the ingredients. Finish with a dollop of yoghurt on top and a sprinkle of toasted almonds and fresh fruit or stewed fruit for that perfect final touch.
Serving suggestions and how to store
Serve your parfait straight away for the best texture. If you want to prep ahead, store the components separately and assemble when ready to enjoy. The muesli will retain its crunch, and the yoghurt will keep its freshness.
Customise Your Parfait for Optimal Nutrition
One of the best things about this Breakfast Parfait is its versatility. You can easily customise it with your favourite fruits, nuts, and seeds to suit your taste and nutritional needs.
Start your day on a nutritious and delicious note with this easy-to-make, health-boosting Breakfast Parfait.
Tip
I don’t defrost the berries – I just throw them in which gives an icy consistency that my kids love.  They often play ‘whip it up’ where they stir it like crazy to make their own version of ice-cream.
Vary this to suit your dietary needs
Check out the variations below the main recipe for tips on how to adapt it to your specific dietary needs. For a dairy-free or vegan option, swap the yoghurt for coconut or cashew cream. Make it nut-free by using a seed-based muesli and toasted seeds or coconut on top. Stick to low-fructose ingredients by sweetening with rice malt syrup and using berries. You can also go gluten-free with a GF muesli mix or grain-free with buckwheat groats, nuts, and seeds.
Breakfast parfait with layers of yogurt, granola, and fresh fruit—healthy and delicious.
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5 from 1 vote
Breakfast parfait
This Breakfast Parfait is a delicious, quick, and nutritious way to kickstart your morning. With layers of creamy yoghurt, crunchy homemade muesli, and a burst of fresh berries, it's the perfect balance of texture and flavour.
Prep Time5 minutes 
Total Time5 minutes 
Course: Breakfast
Servings: 4
Ingredients
  • 2 cup/s homemade toasted muesli
  • 250 g natural, Greek or coconut yoghurt
  • 1 cup/s mixed berries (frozen is fine or stewed fruit like rhubarb and apple)
  • ¼ cup/s flaked almonds -toasted
Optional extras
  • 2 tbsp rice malt syrup, honey or maple syrup
  • 1 tsp ground cinnamon
  • 2 passionfruit/s -flesh
Instructions
  • Layer each ingredient into four tumbler glasses or glass jars, starting with a few spoonfuls of yoghurt, and alternating layers of muesli and fruit and finishing with the yoghurt.    
  • Top with toasted almonds, berries or optional extras.
  • Serve immediately.
Notes
Dairy-free and vegan
 Replace the yoghurt with coconut cream or cashew nut cream.
Nut-free
 Use a seed based muesli and top with toasted seeds or toasted coconut.
Low-fructose
 Use mixed berries and muesli sweetened with rice malt syrup.
Gluten-free
 Use a gluten free muesli mix.
Grain-free
 Replace the muesli with buckwheat groats, mixed nuts, seeds and coconut flakes.
  
  
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Nourishing Toasted Muesli
 | Breakfast
I am yet to find a nutritious, healthy muesli (or breakfast cereal) that doesn’t cost the earth, and meets my approval…though I admit, I’m fairly hard to please here! So I make a batch of my own healthy homemade muesli every month or so. It’s so very quick and simple to make and you can play around to suit your taste and pantry stores.
Why you need to avoid store bought muesli or granola
Many store-bought muesli and granola options are packed with unhealthy vegetable oils and excessive amounts of sugar. These ingredients are often used to enhance flavour and shelf life but can significantly detract from the nutritional value of these supposedly healthy breakfast choices. Vegetable oils, commonly used in processing, can be inflammatory and are linked to various health issues. Meanwhile, the high sugar content not only adds empty calories but can also lead to energy crashes and cravings later in the day. This homemade muesli recipe allows you to control the quality of ingredients and avoid these hidden culprits.
Health benefits
A healthy homemade muesli is a very sustaining, truly nourishing start to the day…and we all know how important breakfast is, especially for children! Oats are a high fibre, very nutritious grain, boasting an impressive mineral profile. In herbal medicine, oats are restorative to the nervous system. I don’t know about you, but I’m up for any extra nervous system support! The addition of nuts and seeds adds protein, essential fats, and more nutrition. The coconut contributes immune boosting fatty acids and the cinnamon stabilises blood sugar levels. All in all – you’ll feel great and survive until lunch time without the need to reach for that mid-morning snack.
What you need to make nourishing toasted muesli
To make this healthy muesli, you’ll need rolled oats, shredded coconut (or coconut flakes), sesame seeds, pumpkin seeds (pepitas), raw almonds, ground cinnamon, macadamia nut oil (or coconut oil), and your choice of sweetener like rice malt syrup or honey. Optional extras include buckwheat groats, dried fruit (like dried apricots, cranberry or sultanas), and additional nuts like walnuts or macadamias (or even chia seeds).
How to make this healthy homemade muesli
To make this nourishing toasted muesli, mix all the dry ingredients together in a large baking tray, heat the oil and sweetener in a pot, and drizzle the liquid over the dry mix. Stir well to combine, spread it in a thin layer evenly, and bake in the oven, stirring every 10 minutes until golden brown and toasted to your liking.
This healthy homemade muesli recipe is very versatile
I don’t think I’ve ever made two batches of Muesli (or granola) the same as I tend to improvise with this recipe. I personally just throw in a selection of grains (oats, buckwheat groats, rolled millet or rice flakes), nuts (pecans, almonds, hazelnuts, pistachios etc) seeds (pumpkin, sunflower, sesame, chia, hemp seeds etc), coconut (flaked or shredded) spices (like cinnamon, cardamom, nutmeg, ginger etc) for the dry portion. I think it’s best to just use up whatever I have in the pantry because who has time to head to the shops for a missing ingredient? You can’t go wrong and each batch will be different – keeping it interesting each time you make it.
Serving suggestions and how to store
Serve this toasted muesli in a bowl with natural yoghurt, a splash of milk, and some fresh fruit like bananas, berries or passionfruit. Store in an airtight container in a cool pantry or fridge once cooled, and it will keep fresh for weeks.
Vary this to suit your dietary needs
Check out the variations below the main recipe for tips on how to adapt it to your specific dietary needs. For a low-fructose version, stick with rice malt syrup and skip the dried fruit. If you’re nut-free or allergic to certain nuts, swap the almonds for another nut (like cashews, pecans or walnuts) or any seeds and extra grains. Gluten-free? Use quinoa flakes, millet, and buckwheat. For a dairy-free or vegan option, serve with plant-based milk and use rice malt syrup or maple syrup as the sweetener.
Time saving tip
I always have my muesli baking in the oven whilst I’m preparing dinner. You can even get it started whilst the oven is heating and by the time you’re ready to cook your dinner, the muesli should be done.
It’s a nourishing, fast snack too…
For a fast afternoon tea, put half a cup of natural yoghurt into a cup or jar, top with a few tablespoons of muesli and berries. My kids love this ready for them in the cup holders of the car when I pick them up.
Or make a Bircher Muesli…
To make a fast bircher muesli, simply soak your toasted muesli in water or milk (of your choice) and a tablespoon of natural yogurt overnight. The next morning add more yoghurt and grated apple (or fruit of choice) for a super digestible breakfast.
More breakfast inspiration…
For more beautiful breakfast inspiration, you can browse my ebook “Rise and Shine – A Well Nourished Breakfast”
Toasted muesli with oats, nuts, seeds, and coconut—a healthy, homemade breakfast option.
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4.77 from 13 votes
Nourishing toasted muesli
An easy to make, versatile breakfast, this Toasted Muesli can be customised to suit your taste and dietary requirements. It's a must in any healthy, whole foods pantry.  
Prep Time10 minutes 
Cook Time30 minutes 
Total Time40 minutes 
Course: Breakfast
Servings: 13 cups
Ingredients
  • 1 kg rolled oats (10 cups)
  • 100 g shredded coconut (1 cup)
  • 70 g sesame seeds (½ cup)
  • 140 g pumpkin seeds (1 cup) or sunflower seeds (or a mix)
  • 150 g raw almonds (1 cup) slivered, flaked or chopped raw
  • 1 tbsp ground cinnamon - or cardamon or ginger
  • 120 ml macadamia nut oil (½ cup) - or coconut oil
  • 340 g rice malt syrup or honey 1 cup) add more or less depending on how sweet you like your muesli. Honey is much sweeter than the rice malt too.
Optional extras
  • 100 g buckwheat groats (1 cup approx.) or rolled quinoa, millet flakes or any other grain
  • 150 g favourite nuts (1 cup) I like walnuts, macadamia nuts, hazelnuts
  • 70 g dried fruit (½ cup)
Instructions
  • Preheat the oven to 150℃/ 300℉ (fan-forced).
  • In a large baking tray mix all of the dried ingredients together. You will need at least two oven trays as it's important that it forms a layer no more than 1-2cm deep so it can crisp up. 
  • In a small pot place the oil and honey or brown rice syrup, heat gently for a minute or two (do not boil). Drizzle over the dried ingredients.
  • Toss through the mixture to coat as evenly as possible.
  • Place in a preheated oven, stirring every 10 minutes or so until evenly browned or toasted as much as you want it to be (approx. 30-40 minutes).
  • Remove from the oven, cool and if you like you can add:
  • ½ to 1 cup of wheat germ (optional)
  • Sultanas, raisins, currants, craisins, goji berries or any other dried fruit desired  (optional)
Serve
  • Muesli in our house is always served with a good dollop of natural yoghurt, a splash of milk and fresh fruit (preferably passionfruit - yum!) or berries.
Store
  • Once completely cooled store in an airtight container in a cool pantry or the fridge.
Notes
Low-fructose
 Sweeten with rice malt syrup and do not add any dried fruit.
Nut-free
 Replace the nuts with seeds and extra grains (I really like buckwheat kernels and quinoa flakes). Replace the macadamia oil with coconut oil.
Gluten -free
 Use quinoa flakes, millet flakes, and buckwheat kernels and add extra nuts and seeds.
Grain-free
 Remove grains and use quinoa flakes and buckwheat kernels and add extra nuts and seeds.
Dairy-free
 Serve with coconut or nut milk.
Sesame-free
 Replace the sesame seeds with another nut or seed.
Coconut-free
 Replace the coconut with another nut or seed.
Vegan
 Choose the dairy free option and rice malt or maple syrup as your sweetener.
  
 I'd love to hear if  you like this recipe.  Let me know by posting a comment below.
 Questions also welcome!
Eggs, Feta, Lemon Oil
 | Budget Friendly, 30 Minute Meals, Breakfast
I was planning to start posting next week, but with Mother’s Day approaching I can’t help but share my favourite breakfast with all you wonderful, inspirational mums out there. I am in awe of you all, and I hope you are celebrated as you so deserve this Mother’s Day.
This nourishing Eggs, Lemon, Feta is a simple, healthy, sensational way to serve eggs. I’m sure the kids and your other half will have no trouble whipping it up, it is SO quick and easy to make. If you are over poached, boiled or fried eggs, then this is for you. Also, if you are not confident poaching eggs then give this a try, it’s fail proof.
Personally, I think it doesn’t get any better than these Eggs, Feta, Lemon Oil. My kids love dunking soldiers into the runny yolks (actually, so do I)! I hope you love this eggy delight.
Health benefits
This simple recipe provides a range of health benefits. The free-range or organic eggs offer high-quality protein and essential nutrients such as vitamins D and choline, which support brain health and metabolism. Feta cheese adds a source of calcium and protein while enhancing flavour. Lemon-infused olive oil, like Cobram Estate’s, combines the heart-healthy benefits of extra virgin olive oil with the antioxidant-rich properties of lemon, which can help improve digestion and add a refreshing twist. Serving with toast (optional) can provide additional protein and fibre if you choose whole-grain options. Together, these ingredients create a nutrient-rich and delicious meal that supports overall health.
If served with wholegrain toast, this is about 21-22g protein per serve. 
How to make Eggs, Feta, Lemon Oil
Simply grease a small bowl or ramekin with a bit of lemon oil, crack the large eggs into it, and top with a sprinkle of crumbled feta. Steam the eggs in a water bath or steam oven until cooked to your liking, drizzle with more lemon oil, and serve with your favourite sides, toast or even pita bread.
Serving suggestions and how to store
Serve your eggs with crusty sourdough, or pair them with a side of sautéed greens (like baby spinach or kale), mushrooms, avocado, or tomatoes for extra nourishment. Or simply top with fresh herbs (like dill or parsley) or micro greens. Leftovers can be stored in an airtight container in the fridge for up to two days, though fresh is best for this dish.
Vary this Eggs, Feta, Lemon Oil to suit your dietary needs
For a dairy-free version, skip the feta or use vegan cheese, and if you’re gluten-free, simply serve with gluten-free toast. If you don’t have lemon oil, just mix some lemon zest into extra virgin olive oil, and you’re good to go! Add 10g extra protein by adding 2 rashers of bacon or 50g smoked salmon.
Need more brekkie inspiration?
If you’re after more breakfast inspiration you can’t go past my ebook ‘Rise and Shine – A Well Nourished Breakfast’ – 25 delicious, easy and versatile recipes that each take 5-10 minutes to make – yes, in the real world! Find out more HERE.
Eggs with feta and lemon oil, served with fresh herbs—a flavorful, protein-packed dish.
  Print Recipe 
4.67 from 3 votes
Eggs, lemon, feta
A delicious and easy to make breakfast - these Eggs, feta, lemon oil are really tasty alternative to poached eggs.
Prep Time5 minutes 
Cook Time5 minutes 
Total Time10 minutes 
Course: Breakfast
Servings: 1
Ingredients
Ingredients per serve-
  • 2 egg/s
  • 30 g feta cheese
  • 1 tsp lemon-infused olive oil -I like Cobram Estate lemon infused EVO at supermarkets everywhere
  • Sea salt and freshly ground black pepper -to taste
Serve
  • 1 slice/s wholegrain sourdough toast (to serve) optional
Instructions
  • Grease a small ceramic or glass bowl (I use a ramekin) with a drizzle of lemon oil, then carefully crack the eggs side by side into it.  Top with the crumbled feta and a little seasoning.
  • Put a few centimetres of water in a large deep fry pan (or pot).  Place the bowls or ramekins into the water bath.  You want the water level about half way up the ramekin (no higher).
  • Put the lid on the pan and place over a high heat to bring the water to the boil.  Once the water starts to boil, steam for around 4-5 minutes, or until the eggs are cooked to your liking. They will rattle around a little as they boil.  Please keep checking the eggs, especially if you like them a little runny.  The cooking time can vary by a minute or two depending upon the size of the eggs and whether they are at room temperature or not.
  • If you have a steam oven, you can simply place them on a tray and steam them in the oven.
  • Remove from the water bath (with a tea towel – you may need to spell this out to your fella if he’s new to the kitchen).  Drizzle with the lemon olive oil. 
Serve
  • Serve immediately with a piece of crusty sourdough.
Ideas for sides
  • Try one or more of these healthy sides for extra nourishment:
  • Add 10g extra protein by adding 2 rashers of bacon or 50g smoked salmon 
  • Leaves, simply dressed with lemon olive oil and seasoned.  I love a little salad with breakfast.
  • Mushrooms, sliced and cooked in a pot over a moderate heat with a clove of crushed garlic, salt and pepper, a few sprigs of fresh thyme leaves (or a tablespoon of dried) and about 20gram of butter or ghee.
  • Sautéed kale or spinach leaves over a low heat, with a clove of crushed garlic and a tablespoon of coconut oil or butter. Season and serve.
  • Sliced avocado with a squeeze of lemon juice and well seasoned.
  • Tomatoes and basil, all chopped up and mixed with a good splash of olive oil, a little drizzle of red wine vinegar and seasoned well.
  • Tomatoes, halved, seasoned and sprinkled with dried oregano then grilled in the frying pan or baked under the grill until brown on top.  A slice of cheese on top is also lovely.
Notes
Dairy-free
 Forget the feta or use a vegan cheese. You can top with toasted seeds instead if you like too.
Gluten-free
 Serve with gluten free bread or toast.
Grain-free
 Forget the toast and add a side or two. Or serve with corn tortilla. 
Don’t have lemon oil
 Mix a little lemon zest into extra virgin olive oil and drizzle away.
Don’t have feta
 Don’t worry, just leave it off. It’s still good.
More protein
 Add 10g extra protein by adding 2 rashers of bacon or 50g smoked salmon. So if this is served with one of these sides and a piece of wholegrain toast, it has close to 30g protein. 
  
This is also great for brunch, lunch or a super fast dinner! I'd love to receive your feedback!  Post a comment and let me know what you think of this recipe.