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Creamy Kale Sweet Potato Soup

| 30 Minute Meals, Budget Friendly, Freezable Meals, Make-ahead Meals, Soups, Vegetarian

This Creamy Kale Sweet Potato Soup is a deliciously hearty soup that will warm and comfort the body. Made from simple ingredients, the combination of anti-inflammatory spices, collagen and protein-rich bone broth will nourish your gut. Nutrient dense and fibre-packed from the lentils, nuts and vegetables, it’s a super soup for sure. 

For all you need to know about bone broth and how to make it click here. I love having broth ready in my fridge or freezer so that I can whip up a nourishing soup any time it is needed.

Take a look at the variations below the main recipes to adjust the recipe to suit your dietary requirements and taste.

This Creamy Kale Sweet Potato Soup is a deliciously hearty soup that will warm and truly nourish, made from nutritious simple ingredients.
Print Recipe
4.75 from 16 votes

Creamy Kale Sweet Potato Soup

This is a deliciously hearty soup that will warm and truly nourish.
Prep Time10 mins
Cook Time25 mins
Course: Main Course, Soup
Servings: 4
Author: Georgia Harding

Ingredients

  • 1 tbsp coconut oil – or olive oil
  • 1 onion/s – diced
  • 4 clove/s garlic – crushed
  • 1 tbsp ginger root – finely grated
  • 500 g sweet potato/s – diced 2-3cm
  • ½ tsp ground cumin
  • ½ tsp ground coriander
  • ½ tsp ground turmeric
  • Sea salt and freshly ground black pepper – to taste
  • 1 L stock or broth – of any kind (chicken or vegetable)
  • ⅓ cup split red lentils
  • ½ lemon/s – juice & zest
  • 1 bunch/s kale
  • 400 ml canned coconut milk – full fat
  • ¼ cup raw cashew nuts – toasted
  • fresh coriander leaves – optional, to serve
  • Chilli flakes – optional, to serve
Metric – US Customary

Instructions

  • In a large pot, melt the coconut oil over a moderate heat and add the onion. Saute for 2 minutes.
  • Add the garlic and ginger and saute for another minute.
  • Add the sweet potato, spices and seasoning and stir-fry for 2-3 minutes.
  • Add the stock or broth and lentils and bring to a rolling simmer for 10-15 mins or until the lentils have softened.
  • Add the lemon zest, tear the kale from the stems and add to the soup with the coconut milk. Heat for a couple of minutes to wilt the kale.
  • Stir through the lemon juice. Taste and adjust the seasoning if necessary.

Serve

Make-ahead

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

Store

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

Notes

Nut-free

Replace the cashews with pumpkin seeds.

Vegan and vegetarian

Replace the bone broth with vegetable stock.

Smooth soup

You can absolutely blend this into a smooth soup if you, if your kids prefer.
 
 
 

Love this hearty soup? Let me know in the comments below.

Sweet Potato Chickpea Patties

| Budget Friendly, Freezable Meals, Make-ahead Meals, Members only, Savoury Snacks, Vegetarian

These Sweet Potato Chickpea Patties are one of my favourite go-to vegetarian patties. They are delicious enjoyed with a simple side salad or fabulous as a burger too. For vegetarians or vegans, eat these with either a grain or nut/ seeds to ensure you have a ‘complete’ protein. Health benefits Sweet potato is a fabulous…

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Indian Baked Veggies

| Members only, Salads, Side dishes, Vegetarian

This delicious salad brings the warmth and aroma of Indian spices onto your table. It is quick and easy, combining three vegetables for a tasty side or salad (or a meal for 2). I love combining roasted vegetables, spices and fresh leafy greens into a side dish to accompany a grilled protein. It’s a nice…

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Moroccan Sweet Potato Soup

| Members only, Soups, Vegetarian

I love a good, hearty soup and this Moroccan Sweet Potato Soup is a delicious, easy to make nourishing bowl of yum. The addition of the spices warms it up supporting digestion and reducing inflammation. Take a look at the variations below the main recipes to adjust the recipe to suit your dietary requirements and…

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Vegetable Parmesan Thyme Croquettes

| After School Snacks, Healthy Lunchbox, Make-ahead Meals, Members only, Savoury Snacks, Vegetarian

I often make these Vegetable, Parmesan, Thyme Croquettes for a quick lunch or light meal when I have vegetables to use up. You can vary the vegetables to suit what you have, but this is my favourite flavour combination. Oven baking these makes them a lot less labour intensive than pan frying them like you…

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Chorizo Baked Sweet Potato

| Members only, Pork, Red meat

This Chorizo Baked Sweet Potato is a tasty tray-bake meal that’s super simple to make. Sometimes, we’ll go out for lunch (or have lunch at friends) and come dinner time, we aren’t overly hungry. I find this dish perfect for those nights when you feel like a light meal, but can’t be bothered with loads…

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6 Vegetables to Hide in a Smoothie (including recipes)

| Drinks & Smoothies

No matter what I’m cooking, I’m always thinking in terms of how I can inject more nourishment, especially when feeding my kids. Because children are growing so rapidly, they have a much greater nutritional requirements, yet a smaller capacity to be nourished (smaller stomachs). So my motto when working to improve the health of kids is to make ‘every mouthful count’ nutritionally.

One tip I always offer parents of finicky eaters is to work with what they like – so if they like say noodle soup, think of adding some vegetables to it next time you make it. Now I know a lot of kids like smoothies and adding fruit is great, but I’d encourage you to also consider the addition of some vegetables for a real nutrient boost. So today I’m sharing my 6 favourite veggies that disappear in a smoothie.

When adding vegetables, start with a small amount and increase the quantity over time. If you happen to overdo it and the kids don’t like the taste of the smoothie, you can always add more fruit, re-blend (and freeze any leftover smoothie into ice blocks/ popsicle moulds).

Whilst I am a huge fan of ‘boosting’ nutrition, I’m not a fan of always having to ‘hide’ vegetables for fussy eaters (in the long term at least) and you can read my views on hiding food and tips for veggie fussy kids here. Having said that, I do generally choose to ‘boost’ my kids smoothies with veggies they generally don’t enjoy eating in their whole form, just to increase their nutritional variety. I figure if they can’t taste it, why not add it?

My kids now know that vegetables belong in smoothies, so when they make their own, they generally add at least one. My 8yr old son who loves to experiment in the kitchen recently added rocket leaves to a blueberry smoothie he made for the family for breakfast – lets just say rocket is not on the following list of veggies to add to a smoothie!!

So here we are – 6 vegetables that disappear in a smoothie…

1. Avocado

Okay, technically a fruit, but seeing as it doesn’t add any sweetness, I’m adding it to my list of nutrient boosters.

Why? Avocado is a rich source of mono-unsaturated fatty acids and one extremely nutrient dense fruit containing a wide variety of vitamins, minerals and antioxidants. It really helps a smoothie to be more sustaining and its potassium content makes is great to add to a smoothie before kids sport.

How? Avocado adds a lovely creamy, mousse like texture to smoothies so add it to your favourite combo. It is a secret ingredient in my Fruit Whip and Chocolate Breakfast Smoothie recipes.

2. Cauliflower

Raw cauliflower is pretty much undetectable in a smoothie. You will just need a good, high powered blender to process it smooth though.

Why? Cauliflower contains a rich supply of health-promoting phytochemicals, especially protective antioxidants and anti-inflammatory compounds. It supports digestion and liver detoxification and is a rich source of vitamin C.

How? Break it up into florets, wash and keep in a container to add to your morning smoothie. Because it is white it won’t effect the colour of the smoothie which is a real bonus. Start with one floret and build up to more if you like. Here’s a recipe for my Strawberry Shortcake Smoothie.

3. Zucchini (courgette)

Zucchini is one of my kids least favourite vegetables, especially cooked. But adding it raw into their smoothie, they are none the wiser.

Why? Zucchini (also know as courgette), is extremely low in calories and loaded with fibre. It is also a great source of potassium and vitamin C.

How? Zucchini is very tasteless and also doesn’t effect the colour of a smoothie much so is perfect to add a fibre and nutrient boost to your favourite smoothie. I add about the size of a quarter cup of zucchini to most smoothies.

4. Baby Spinach

Baby spinach is also rather tasteless but it does turn smoothies green. So for kids that aren’t keen on ‘green’ – it’s best to blend it with a chocolate smoothie so the colour is disguised.

Why? Spinach is host to a huge variety of vitamins, minerals, fibre and protective plant compounds. It’s just good!

How? As long as the colour isn’t a problem, add a handful to any smoothie. It is lovely in this Tropical Smoothie (which also contains avocado) and I love to add it to my Pine-Lime Splice (often with a handful of mint, it’s so good).

5. Sweet potato

Sweet potato can be added to smoothies either raw or cooked. For raw sweet potato you’ll need a powerful blender to ensure it is able to be processed smooth

Why? Sweet potato is a fibre and beta carotene rich veggie. It is host to good amounts of vitamin C, B vitamins and essential minerals.

How? Add a small piece of raw sweet potato or left over cooked sweet potato to any smoothie. I love raw sweet potato combined with orange and ginger.

6. Beetroot

Raw beetroot in a smoothie needs to be peeled and you also need a powerful blender to ensure it is able to be processed smooth.

Why? Beetroot is an anti-inflammatory, antioxidant, detoxifying and extremely nutrient rich vegetable. Research suggests it improves stamina and sports performance (this fact alone appeals to my sport loving kids).

How? Depending on the size of your beet, you will only need to include a small amount of beetroot. I love it with berries and chocolate so this Coco-beet Berry Smoothie is a delish combo that my whole family loves.

 

Well that’s it for my favourite vegetables to add to a smoothie. What are your favourites and are there any I missed? Post your comments and questions below.

Spiced Breakfast Muffin

| After School Snacks, Baked Sweets, Breakfast

I know you are just going to love this Spiced Breakfast Muffin recipe. It’s gluten, grain and dairy-free, but super light and fluffy in texture. Its also really easy to whip up and the muffins freeze really well too. My kids often have these on their way to early morning swim squads or for afternoon tea – perfect high energy food! They are only slightly sweet, so if you’d like to add more sweetener for a sweet muffin, do so.

In my many years consulting as a naturopath and assessing patients diets, the one meal where many people struggled (nutritionally), was breakfast. I found that so many people were searching for more energy, productivity and better general health; spending large sums of money on supplements and searching for the ‘magic bullet,’ but also neglecting the one meal that could improve both their short and long-term health.

Those patients that took my advice and changed their ways reported at follow up consults that since eating a nourishing breakfast, they snacked less and found it easier to make healthier food choices right throughout the day. They had better concentration, a happier mood and more energy to exercise. They also had the motivation to prepare a healthy dinner in the evening.

In my professional opinion, if you want to improve your overall health and wellbeing, start the day right with a nourishing breakfast. That’s the reason why my very first book ‘Rise and Shine’ was focussed on starting the day by fuelling your body with a wholesome brekkie.

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

Spiced Breakfast muffin - This Spiced Breakfast Muffin is a delicious, nourishing way to start the day. They are easy to make, gluten, grain & dairy-free & a light, fluffy texture.
Print Recipe
4.86 from 21 votes

Spiced Breakfast Muffin

This beautiful Spiced Breakfast Muffin is gluten, grain and dairy-free, but super light and fluffy in texture. Its really easy to make, freezes well and is the perfect grab and go breakfast or snack.
Prep Time10 mins
Cook Time20 mins
Total Time30 mins
Course: Breakfast, Snack
Servings: 12 muffins

Ingredients

  • 200 g sweet potato/s -peeled and diced 1-2cm
  • 1 green apple -peeled and diced (large)
  • 250 g nut butter (1 cup) *see note below
  • 1 tsp ground cinnamon
  • 2 tsp mixed spice
  • Pinch sea salt
  • 3 free-range or organic egg/s
  • 85 g rice malt syrup, honey or maple syrup (¼ cup)
  • 30 g buckwheat flour (¼ cup)
  • 2 tsp bicarbonate of soda

*I recipe tested this with almond butter, cashew butter and also ABC (almond, brazil, cashew).

    Instructions

    • Preheat the oven to 180℃/350℉ (fan-forced). Line your muffin tray with safe, non-stick large muffin cases.
    • Start with steaming the sweet potato and apple until cooked (mine took about 5 minutes).
    • Once they are cooked, allow to cool for a few minutes and puree in a food processor or high speed blender. Thermomix 10 seconds, speed 5.
    • Add the rest of the ingredients and blend until just combined. Thermomix 20 seconds, speed 5.
    • Pour into the muffin cases and bake for 15-20 minutes or until cooked (skewer inserted is clean).

    Serve

    • warm with butter
    • with a smoothie (our favourites are Coco-beet Berry Smoothie, Tropical Green Smoothie, or a Chocolate Breakfast Smoothie.

    Store

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

    Notes

    Nut-free

    You can sub the nut butter with hulled tahini and/ or sunflower seed butter (Sunbutter). I’ve also had feedback that using regular butter half half with the sun butter works well too (though haven’t tested it myself).

    Another flour

    You can certainly use another flour if you wish – any flour (except coconut) or even almond meal can be subbed 1:1.

    Timesaving tip

    Steam your apple/ sweet potato at dinner time and simply blend and bake in the morning - delicious hot muffins for brekkie. 

    No sweet enough

    These are not super sweet, especially if you make them with rice malt syrup. If you bake them and would like them to be sweeter, then serve with honey or maple. 
     
     

    I just adore this recipe, it will definitely become a staple in my household. I’d love to hear what you think, post a comment below and let me know what you think.

    Crispy Salmon with Coriander Lime Pesto (and sweet potato chips)

    | Fish & Seafood

    I buy fresh fish from my Farmers Market every weekend and this is my families favourite way for me to cook it. My kids fish preference is always Salmon or Trout (they are less keen on white fish unless I make my fish cakes).

    Paired with this zesty pesto and creamy sweet potatoes, this meal is simply sensational and it’s my next twist on Jamie Oliver’s ’10 recipes to save your life’. As part of Jamie Oliver’s Food Revolution, I was one of 10 people selected world-wide to put my spin on 10 of Jamie’s favourite staple recipes. This is #6, my twist on Jamie’s ‘Salmon with Pesto dressed veg‘.

    Health benefits

    The hero, salmon, is a rich source of protein and omega-3 fatty acids which are essential for good health.

    The amazing healing herb coriander (also called cilantro in some cultures) 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 add good fats and protein.  The lime juice, zest and also the garlic further support immune function.  So this pesto is just what the doctor ordered this winter.

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

    Salmon with coriander pesto
    Print Recipe
    4.89 from 9 votes

    Crispy Salmon with Coriander Lime Pesto (and sweet potato chips)

    A delicious, healthy meal, my Crispy Salmon with Coriander Lime Pesto (and sweet potato chips) is really quite simple to make and is sure to become a family favourite. 
    Prep Time20 mins
    Cook Time20 mins
    Total Time30 mins
    Course: Main Course
    Servings: 4

    Ingredients

    • 3 sweet potato/s (large)
    • 4 salmon filllet -skin on (or Trout if you prefer)

    For the Coriander Lime Pesto

    • 1 bunch/s fresh coriander leaves
    • 30 g baby spinach (approx. handful)
    • 1 clove/s garlic -crushed
    • 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)
    • 1 red chilli/s (optional)

    Instructions

    Start with roasting your sweet potato chips:

    • Pre-heat your oven to 220℃/420℉ (fan-forced).
    • Add ghee, coconut oil, lard (or the fat of your choice) to a baking dish and pop into the oven to heat until the fat is hot.
    • Cut your sweet potato to form thin chips. Add to the hot fat, season with salt and pepper and toss in the fat so they are evenly coated. Make sure they are in a single layer or they won't crisp up so well.
    • Bake for 20 minutes or until golden.

    Now make your pesto:

    • In a food processor grate the parmesan and set aside. Thermomix, 10 sec, speed 7.
    • Place the coriander, spinach and cashews in the processor and pulse until just chopped. Thermomix, turbo 2-4 times.
    • Mix in the parmesan, lime juice and zest, garlic and macadamia oil (and optional chill) until combined. Thermomix 10 seconds, reverse speed 4.
    • You have control over the texture of this pesto. For a chunky pesto process less, or smoother process more.
    • Set aside.

    Lastly cook your salmon (start this 5 minutes before your chips will be ready):

    • Cut your fish to portion. I try to buy mid-sections of the fish so they are all approx. the same thickness (so they cook in the same amount of time).
    • Pat the flesh dry with a paper towel and then rub with a little olive oil and season well on both sides with sea salt and pepper.
    • Heat a non-stick or well seasoned cast iron pan so that it is moderately hot and cook the salmon skin side down for 4-5 minutes until the skin crisps. Don't try to turn or flip it to early or the skin will stick.
    • Using a thin spatula careful turn the fish and cook for 2 - 3 minutes or until just cooked through (remember it will continue to cook after you take it from the heat).

    Serve

    • Serve the salmon on a warm plate with a dollop of pesto and the sweet potato chips.
    • I also serve with steamed greens or a simple green salad.

    Notes

    Dairy-free

    Sub the parmesan for nutritional yeast and a pinch of sea salt. Cook the sweet potato in lard or coconut oil. 

    Nut-free

    Replace the cashews with toasted sunflower seeds and the macadamia nut oil with olive oil.

    Garlic-free

    Omit the garlic.
     

    I'd love to hear how you like this recipe. Post a comment below and let me know.

    Samon with Coriander Lime Pesto

    Simple Sweet Potato Mash

    | Side dishes

    One very simple, inexpensive side that features regular on our table is sweet potato (kumera) mash. I love this dish as it has minimal prep and there’s only one bowl to wash up at the end of it.

    Also the flavour of the mash can be altered to suit the type of meal you are preparing, so make sure you check out the optional extras below the main recipe.

    Health benefits

    Sweet potatoes are a fantastic source of fibre, complex carbohydrate and contain a range of essential vitamins and minerals. Adding the fat (coconut oil, ghee or butter) ensures you are making the most of the wonderful fat soluble vitamins they contain.

    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.

    Sweet potato mash
    Print Recipe
    5 from 1 vote

    Simple Sweet Potato Mash

    This Sweet Potato Mash is such a nourishing, delicious and easy to make side dish. Checkout the optional extras to make it the perfect partner for your main dish. 
    Prep Time5 mins
    Cook Time30 mins
    Total Time35 mins
    Course: Side Dish
    Servings: 1

    Ingredients

    • 1 sweet potato/s -skin on, roughly the same size/thickness
    • 1 tbsp butter, ghee or coconut oil
    • Sea salt and freshly ground black pepper -to taste

    Optional extras below...

      Instructions

      • Preheat a fan forced oven to 200℃/400℉ (fan-forced).
      • Take one or more sweet potatoes and prick them a couple of times with a knife or fork (so they don't explode). I work off one small sweet potato per person (or medium to large sweet potato for two).
      • I sit mine on a tray lined with baking paper as they can ooze as they cook.
      • Bake for about 30 minutes or until a knife or fork easily pieces the flesh. Larger potatoes will need longer.
      • Allow to cool enough to handle, cut length ways and scoop or squeeze out the flesh into a bowl. Add the fat of your choice, season and mash with a fork or potato masher.
      • Enjoy as is or add in your favourite optional extras.

      Make-ahead

      • It can be made ahead. Re-heat in a pot over a very low heat until just hot (add a splash of milk) or can also be re-heated in the oven.

      Store

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

      Notes

      Yummy optional extras...

      • Extra creamy mash – top with a dollop of cultured (sour) cream, natural or Greek yoghurt or coconut cream/yoghurt
      • Balsamic mash – add a drizzle of aged balsamic vinegar (suits Mediterranean inspired meals)
      • Garlic mash – add a couple of whole (skin on) garlic cloves to the baking tray to roast with the potatoes. Squeeze out the flesh and mash though the sweet potato (suits any type of cuisine really) - obviously not suitable for garlic-free peeps
      • Garam Masala or cinnamon mash – add sprinkle of garam masala or cinnamon powder (to taste) and serve this with Indian inspired curries
      • Pesto mash – mix though pesto to taste (suits Mediterranean  inspired meals)
      • Smokey mash – add smoked paprika to taste (suits Mexican and Middle Eastern  meals). Add a little chilli powder for heat if you like too (a little hint of one of the creamy additions works well here too)
      • Ginger mash – add very finely grated ginger root to taste (suits Asian and Indian inspired meals)
      •  

      Time saving tip

      Double the amount you roast and use the leftovers to make a roasted sweet potato soup for lunch or dinner tomorrow. Just add garlic and enough stock to just cover the potato and then puree in a blender until smooth. Two nourishing meals and one very simple effort!

      Winter Sweet Potato Salad

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

      Come winter time, I love to continue to eat salads as leafy greens are in season and I believe nature has given us an abundance of them for a reason (to keep us well through the sneezing season, for more on that click here). However I always ‘warm’ them up by adding cooked vegetables, nuts, seeds and most importantly warming aromatic herbs and spices.

      So I give you this Winter Potato Salad as a beautiful, nourishing addition to your winter salad list.

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

      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.

      Sweet potato salad
      Print Recipe
      5 from 7 votes

      Winter Sweet Potato Salad

      One of my all time favourite salads, this Winter Sweet Potato Salad is a nourishing, filling meal. 
      Prep Time15 mins
      Cook Time30 mins
      Total Time30 mins
      Course: Salad
      Servings: 4

      Ingredients

      • 2 tbsp butter, ghee or coconut oil
      • 1 tbsp rice malt syrup or maple syrup
      • 1 tsp ground cinnamon
      • Sea salt and freshly ground black pepper - to taste
      • 1 sweet potato/s (large) diced into approx. 1.5cm chunks (you can peel it or leave the skin on)
      • 70 g raw almonds (½ cup)
      • 1 clove/s garlic - unpeeled
      • 100 g leafy greens -such as watercress (my preference), rocket or baby spinach.

      Chickpeas

      • 1 tbsp butter, ghee or coconut oil
      • 425g can chickpeas - drained and rinsed (or 1 ½ cups cooked chickpeas)
      • ½ tsp ground cinnamon
      • ½ tsp ground cumin
      • ¼ tsp ground turmeric
      • ¼ tsp sea salt - to taste
      • ½ lemon/s - zest and juice

      Dressing

      • 3 tbsp olive oil - extra virgin
      • 1 tbsp lemon juice
      • 1 tbsp rice malt syrup or maple syrup
      • Sea salt and freshly ground black pepper - to taste

      Instructions

      • Preheat your oven to 180℃/350°F.
      • In a small pot combine the ghee, butter or coconut oil, syrup, cinnamon and seasoning over a low heat unit the fat has melted and ingredients combined.
      • Place the sweet potato, almonds and the whole garlic clove in a small baking dish and pour over the above mixture, tossing to coat the sweet potato and almonds well. Arrange in a single layer and bake for 20-30 minutes until the sweet potato is just cooked through.
      • Now prepare your chickpeas. Without rinsing the small pot, add the ghee, butter or coconut oil and heat gently to melt. Now add the chickpeas, spices and seasoning and stir over a low heat until you can start to smell the spices (just a few minutes).
      • Remove from the heat and stir in the juice and zest. Set aside.
      • Place you leafy greens in a serving bowl or plate.
      • Once the potato is cooked, remove from the oven and allow to cool.
      • Make you dressing by combining all of the ingredients, together with the flesh squeezed from the baked clove of garlic.
      • Just prior to serving, toss the dressing through the leaves to coat and top with the cooled sweet potato, almonds and chickpeas.

      Make-ahead

      • Prep all of your ingredients and assemble/ dress the salad just prior to eating.

      Store

      • Store in an airtight container in the fridge.

      Notes

      Nut-free

      Substitute the almonds with sunflower seeds.

      Legume-free

      Replace the chickpeas with a cup of cooked quinoa or buckwheat.

      Garlic-free

      Omit the garlic, there are enough lovely flavours so you won't miss it. 

      Fructose-friendly

      Choose rice malt syrup as your sweetener.

      Vegan 

      Choose olive oil as your cooking fat.

      Make it go further

      Add a cup of cooked quinoa, diced or shredded chicken or a can of tuna.
       
       
       

      I'd love to hear if you like this recipe as much as I do. Post a comment or rate this recipe (which really helps it to reach more people). 

      Berry Nice Brownies

      | Baked Sweets, Desserts, Healthy Lunchbox

      This gluten and grain-free brownies are delicious, decadent treats. They are SO easy to make and sure to become a family favourite. Being nut-free they are also perfect for school lunches too. 

      Health benefits

      They are high in fibre and protein and naturally sweetened too. Plus they sneak in a serve of vegetables making them a perfectly, nutritious chocolate treat.

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

      Berry Nice Sweet Potato Brownies - These gluten and grain free brownies are a delicious, decadent treat with fructose, nut and dairy free versions too. Includes Thermomix method too.
      Print Recipe
      4.84 from 25 votes

      Berry Nice Brownies

      These Berry Nice Brownies are one of the most popular recipes on this website. They just tick every box, delicious, easy to make plus they contain a serve of veggies!
      Prep Time10 mins
      Cook Time25 mins
      Total Time35 mins
      Course: Dessert, Snack
      Servings: 12 slices

      Ingredients

      • 200 g sweet potato/s (approx 2 cups) raw, peeled, grated and extra moisture squeezed from it
      • 125 g butter or coconut oil (½ cup) melted
      • 170 g rice malt syrup, honey or maple syrup (½ cup)
      • 2 free-range or organic egg/s (large sized)
      • 2 tsp vanilla -powder, extract or essence
      • 30-60 g cacao (¼-½ cup) unsweetened Dutch process or raw (the more you use, the richer the brownie)
      • 2 tsp baking powder
      • 1 tsp bicarbonate of soda
      • 2 tbsp coconut flour
      • 50 g raspberries (½ cup approx.) fresh or frozen or pitted cherries are lovely too (estimate about one berry per slice)

      Instructions

      • Preheat your oven to 180℃/350°C (fan forced).
      • In a large bowl, blender or processor, mix together the sweet potato, butter or oil, sweetener, eggs and vanilla until combined.
      • Add the cacao, bicarbonate of soda and baking powder and combine.
      • Finally, stir in the coconut flour. Coconut flour absorbs a lot of liquid so you should only need the two tablespoons. Your batter should be the consistency of a very thick, airy (cake like) batter. Let it sit for a minute and if it still seems a little wet, add more coconut flour teaspoon by teaspoon.
      • Line a small slice tin with baking paper.
      • Pour the batter into the tin and top with the raspberries or cherries (optional).
      • Bake for 25 minutes or until the centre is firm to touch or a skewer inserted comes out clean.  Cool completely before slicing. It will firm up once chilled.
      • Store in the fridge in an airtight container or you can also freeze them.
      • Enjoy at room temperature or warm with double cream or coconut cream and fresh berries.

      Thermomix Method

      • Preheat your oven to 180℃.
      • Grate your sweet potato, 5 seconds, speed 5. Place in a lined or fine sieve and press to remove the moisture (roughly)
      • Melt your butter or oil (if required) 1 minute, temp 90, speed 3.
      • Add back the sweet potato, sweetener, eggs, vanilla, and mix to combine 10 seconds, speed 4.
      • Add the cacao, bicarb and baking powder and mix 5 seconds, speed 3.
      • Add the coconut flour and mix 5 seconds, speed 3. Coconut flour absorbs a lot of liquid so you should only need the two tablespoons. Your batter should be the consistency of a thick, airy (cake like) batter. Let it sit for a minute and if it still seems a little wet, add more coconut flour teaspoon by teaspoon.
      • Continue from point 6 above.

      Store

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

      Notes

      Low-fructose

      Sweeten with rice malt syrup.

      Dairy-free

      Use macadamia nut oil or coconut oil rather than butter.

      Nut-free

      Choose butter or coconut oil over macadamia nut oil.

      Coconut-free

      Replace the coconut flour with double the amount of spelt flour.

      Another vegetable

      I've also substituted the sweet potato with grated beetroot, carrot, zucchini or pumpkin - all equally delicious.

      No berries

      My son has recently decided he doesn't like fruit cooked into anything (kids!!) so these are now no longer 'berry nice' and simply 'very' nice brownies! Feel free to leave the berries off if you'd rather. 
       "OMG OMG OMG....just stumbled across your recipe in Haven magazine last night for "Berry Nice Brownies"....made them tonight and they were a HUGE hit for my hubby's birthday - kids and husband LOVED it ! Yum !!! So pleased I found your site !!"
      Mish's Thermie Gold Coast
       

      These are a favourite in our household, how about yours? Love to hear your feedback in the comments below (if you could rate this recipe that would be fabulous too).