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

| Fish & Seafood

I buy fresh fish from my Farmers Market every weekend and this Crispy Salmon with Coriander Lime Pesto 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

This dish is packed with nutrition and perfect for busy weeknights. The hero, salmon, is a rich source of protein and omega-3 fatty acids which are essential for good health.

Store-bought pestos often contain damaging vegetable oil which are always best avoided. This home made pesto is super simple to make. 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.

Ingredients

This gluten-free dish features crispy-skinned salmon fillets, roasted sweet potato chips, and a fresh pesto made with coriander which is a nice change form basil pesto, lime, spinach, and toasted cashews. The pesto is flexible, with options to adjust for dietary needs.

How to make this baked pesto salmon recipe

Roast sweet potato chips in a baking pan (baking sheet) until golden and crisp. Then prepare the pesto sauce by blending coriander, spinach, lime, cashews, and Parmesan. Finally, pan-sear the fresh salmon fillets, cooking them skin-side down until crispy, and serve with a generous spoonful of pesto and sweet potato chips. If you own a Thermomix, we’ve also included Thermomix instructions for this recipe.

Serving suggestions and how to store

Serve with lime, steamed greens (or any other veggies) or a simple green salad for extra colour and nutrients. Leftover pesto can be stored in the in an airtight container in the refrigerator for up to 3 days, and salmon can be refrigerated for up to 2 days.

Vary this salmon with coriander lime pesto to suit your needs

For a dairy-free option, substitute Parmesan with nutritional yeast. For nut-free, use sunflower seeds in the pesto and extra virgin olive oil. To make it garlic-free, simply omit the garlic from the pesto.

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

For more delicious, easy to make, healthy meals, click HERE.

Salmon with coriander pesto
Print Recipe
4.80 from 10 votes

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

This crispy salmon with coriander lime pesto and sweet potato chips is a delicious and nutritious meal. The salmon's crispy skin, paired with a zesty, nutty pesto, creates a delicious combination that’s easy yet impressive.
Prep Time20 minutes
Cook Time20 minutes
Total Time40 minutes
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)

Serve

  • 1 lime/s - quartered

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. If using a Thermomix, 10 sec, speed 7.
  • Place the coriander, spinach and cashews in the processor and pulse until just chopped. If using a Thermomix, turbo 2-4 times.
  • Mix in the parmesan, lime juice and zest, garlic and macadamia oil (and optional chill) until combined. If using a 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, the sweet potato chips and fresh lime juice (or fresh lemon juice).
  • 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

Healthy Raspberry and Coconut Slice

| Healthy Lunchbox, After School Snacks, Baked Sweets

This Healthy Raspberry and Coconut Slice is a deliciously simple treat that satisfies your sweet tooth while still being packed with wholesome ingredients. It’s gluten-free, and can easily be made nut-free, making it a versatile dessert option for a variety of dietary needs.

My nana was instrumental in developing my passion for food and cooking. So many of my childhood memories are centre around food and cooking in her old kitchen. My nan used to pick me up from school every Friday and in summer, we stopped at the corner deli for an ice block and in winter, we stopped at Peters by the Sea in Scarborough for hot chips (which I always got wrapped in paper, even after cups had become the norm because it somehow felt more special).

Our weekends together were centred around gardening, tending to the chooks and ducks and cooking – loads of cooking. One of the many things we used to make was an old fashioned Raspberry Coconut Slice. So it’s long overdue I put my healthy spin on this classic. I hope you like it.

Health benefits

This slice is not only a tasty dessert but also packed with nutrients. The almond meal provides healthy fats and protein, while the chia seeds and raspberries add a boost of fibre and antioxidants. The use of coconut oil adds medium-chain fatty acids, which can support metabolism and energy levels.

Ingredients

The base of this slice is made with coconut oil, almond meal (or a nut-free alternative), desiccated coconut, and a touch of natural sweetener like rice malt syrup or honey. The raspberry layer is kept simple with just raspberries and chia seeds, while the coconut topping gives it a delicious crunch with shredded coconut and egg whites.

How to make healthy raspberry and coconut slice

Start by mixing the base ingredients together and pressing them into a baking tray. Bake until golden, then set aside to cool. For the raspberry layer, mash the raspberries and mix with chia seeds in a small bowl, then spread this over the base. The coconut topping is just egg whites, coconut, and a sweetener of your choice, which you’ll spread on top and lightly grill until golden (watching it carefully so it doesn’t burn). Cool in the fridge before slicing for a nice crumb free slice. If you own a Thermomix, we’ve also included Thermomix instructions for this recipe.

Serving suggestions and how to store

Serve this raspberry coconut slice as a healthy dessert or a snack with a cup of tea. It’s perfect for lunchboxes or afternoon treats. Store it in an airtight container in the fridge for up to a week, or freeze it to enjoy later.

Vary this healthy raspberry and coconut slice to suit

For a nut-free version, swap the almond meal for wholemeal spelt or a gluten-free flour. If you’re avoiding gluten, simply use the almond meal or gluten-free flour option. To make this slice fructose-friendly, choose rice malt syrup as your sweetener.

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

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

Raspberry coconut slice
Print Recipe
4.75 from 39 votes

Healthy Raspberry and Coconut Slice

My healthy version of the classic Raspberry and Coconut Slice, this is an easy to make, low sugar treat.
Prep Time20 minutes
Cook Time25 minutes
Total Time45 minutes
Course: Dessert, Snack
Servings: 12 slices

Ingredients

Base

  • 100 ml coconut oil (½ cup) melted
  • 115 g rice malt syrup or honey (⅓ cup)
  • 125 g almond meal (1¼ cup) see below for nut-free
  • 140 g desiccated coconut (2 cups)
  • 1 egg/s -beaten

Raspberry layer

  • 100 g frozen raspberries (1 cup) defrosted
  • 1 tbsp chia seeds

Coconut topping

  • 140 g shredded coconut (2 cups)
  • 1 egg/s -the white only
  • 2 tbsp rice malt syrup or honey

Instructions

  • Preheat the oven to 180℃/350℉ (fan forced).
  • Line a 20 x 30cm (approx.) baking pan with baking paper.
  • Make the base by mixing all of the ingredients together until well combined (by hand or in a food processor). If using a Thermomix 10-15 secs speed 4.
  • Press into the baking tray to form an even layer (I used the back of a large, wet spoon and press firmly).
  • Bake for 15-20 minutes until golden and set. Set aside to cool.
  • For the raspberry layer mash the raspberries roughly and mix through the chia. Set aside.
  • For the coconut topping, combine the egg white and sweetener by whisking with a fork. Mix in the shredded coconut.
  • Now assemble by spreading the raspberries over the base and top with the coconut mixture.
  • Pop under a grill for a couple of minutes, watching it carefully so it doesn't burn. It should only take a few minutes.
  • Chill in the fridge to fully set, then cut into squares. If you try to cut without chilling it will crumble.

Store

  • Store airtight in the fridge or freezer. I hope you enjoy this yummy slice.

Notes

Nut-free

Sub the almond meal with the same quantity of wholemeal spelt flour or a gluten-free or grain-free flour.

Gluten-free

Choose the almond meal option or gluten-free flour option (above).

Fructose friendly

Choose Rice malt syrup as your sweetener.

Short cut

You can use a good quality raspberry jam instead of making the chia jam. 
 
For 150 pages of nut-free recipes and lunchbox inspiration, take a look at my best selling ebook The Well Nourished Lunchbox. Click HERE to find out more.
 
 

Do you have a childhood recipe that you'd like me to take a look at making a healthy version. If so, post a comment below and I'll add it to my 'to do' list.

Healthy Raspberry and Coconut Slice

Meatballs & Kale In Lemony Garlic Broth

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

This comforting meatballs and kale in lemony garlic broth recipe is perfect for a nourishing, warming meal with rich flavours from herbs, tender meatballs, and a zesty, savoury broth.

This cracking recipe is thanks to my lovely friend Irena from Irena Macri | Food Fit For Life. I’m a huge fan of Irena’s work – her recipes are delicious, nutritionally balanced, easy to make.

This recipe is super popular for very good reason!

Health benefits

Packed with protein from the meatballs and chicken broth and loaded with antioxidants from the kale and garlic, this soup is a great immunity booster. The fresh lemon juice adds vitamin C and enhances digestion, making it a wholesome, healthy option.

Ingredients

This recipe uses ground turkey, chicken, or pork mince for the meatballs, seasoned with fresh herbs and cloves garlic. The chicken broth includes nutrient-rich kale, leek, garlic, carrot, potato, and a splash of lemon and lime juice for a refreshing tang.

How to make Meatballs & Kale In Lemony Garlic Broth

Start by blending leeks, herbs, garlic, and lime zest for the meatballs, then mix with mince and seasoning. Form into meatballs and fry until golden. For the broth, sauté leek, lemon peel, carrot, and potato, then add garlic, cumin, star anise, chicken stock, and fish sauce. Combine everything, add kale, and finish with a squeeze of lemon and lime juice for an added burst of flavour. If you own a Thermomix, we’ve also included Thermomix instructions for this recipe.

Serving suggestions and how to store

Serve hot with crusty bread or a side salad for a balanced meal. This soup can be stored in an airtight container in the fridge and reheated gently on the stovetop until warmed through.

Vary this to suit your dietary needs

Try swapping the herbs with sage or oregano, or use basil instead of parsley for a fresh twist. For a different protein source, fish mince works well too, adding a unique flavour to the broth.

These Meatballs & Kale In Lemony Garlic Broth is a delicious, healing meal that's gluten, grain & dairy-free. It is such a wonderful combination of flavours
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4.86 from 7 votes

Meatballs and Kale in a Lemony Broth

This delicious, zesty soup come meal is so nourishing - truely food as medicine!
Prep Time20 minutes
Cook Time20 minutes
Total Time40 minutes
Course: Main Course
Servings: 4

Ingredients

For the meatballs

  • ½ leek (pale part), roughly cut (or 2 spring onions)
  • ¼ bunch/s fresh parsley leaves (about 10 g)
  • ¼ bunch/s fresh mint leaves (optional)
  • 4-5 sprig/s fresh thyme leaves (1 tablespoon approx.)
  • 1 clove/s garlic
  • 1 lime/s -zest
  • 600 g ground mince (turkey, chicken or pork mince)
  • 1 tsp sea salt - or to taste
  • ½ tsp ground black pepper
  • 1 tsp butter, ghee or coconut oil

For the soup

  • 2 tbsp extra virgin olive oil - extra virgin
  • ½ leek (green and pale part)
  • 1 lemon/s (5 peels of the skin)
  • 1 carrot/s (large) peeled and diced into halves
  • 1 potato/s (large) peeled and diced into small cubes
  • 3 clove/s garlic - sliced
  • 1 tsp ground cumin
  • 2 star anise
  • 750 ml chicken broth or stock (3 cups)
  • 1½ tbsp fish sauce
  • Sea salt and freshly ground black pepper - to taste
  • 10-12 stem/s kale - torn off the stem and into smaller pieces
  • ½ lime/s - juice
  • ½ lemon/s - juice (approx. 2 tablespoons)

Instructions

  • If you have a food processor, place leeks, parsley, mint, thyme, garlic, and lime zest inside with an S-blade on. Blitz a few times, until the ingredients are finely ground up. If using a Thermomix 10 seconds, speed 5. Alternatively, chop everything very finely using a knife.
  • Transfer to a large mixing bowl together with the mince, salt and pepper. Mix really well, until well incorporated. If using a Thermomix, 40 seconds reverse speed 3 (you may need to use the spatula to help mix it through).
  • Heat coconut oil in a large skillet over medium-high heat. Roll the mixture into small meatballs, about 20g each, smaller than a Ping-Pong ball. Fry the meatballs for 7-8 minutes, turning them throughout so they go golden-brown on all sides.
  • In the meantime, add the olive oil, the other part of the leek, lemon peel, carrot and potato to a medium saucepan. Sauté for a few minutes, then add the garlic, cumin, star anise, chicken stock and fish sauce. Season with some salt and pepper and bring to boil.
  • Add the meatballs and cook over medium heat, covered, for 3-4 minutes. Prepare the kale and add to the soup, stir through and cook for a further 5 minutes, covered. Test the potato and once soft, remove from the heat and add the lime and lemon juice.
  • Stir and taste for salt. Let it sit for 5 minutes off the heat before serving.

Make-ahead

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

Store

  • Store in an airtight container in the fridge.

Notes

Herbs

Other herbs like sage and oregano can be used instead of thyme and coriander or basil will work well instead of parsley.
 
 

Let us know how you like this delicious, nourishing meal. Please post a comment and rate this recipe below!

Healthy Dukkah Spice Mix

| Dips

This healthy dukkah spice mix is one of those condiments that I always have in the fridge. It is really easy to make and this delicious collection of nuts, seeds and aromatic spices is so versatile and adds an amazing flavour and texture to many simple meals.

My favourite ways to eat it are…

  • Sprinkle on poached or scrambled eggs
  • Over steamed vegetables
  • Over a simple green salad
  • With olive oil and a good crusty sourdough
  • With hummus (recipe here)
  • On a baked potato or sweet potato
  • Over avocado with lime (avocado and dukkah on toast is delicious)
  • Delicious with my Moroccan Carrot Salad
  • Make some gut healing Labne and roll it in dukkah for a delicious savoury cheese
  • In this Red Cabbage Slaw (recipe HERE).
  • Dip crusty bread or pita in olive oil then dukkah

Health benefits

As well as tasting amazing, it also adds extra nutrition to your meals. The macadamia nuts are a fabulous source of protein, essential fats and many minerals and antioxidants. The sesame seeds are a rich source of calcium and magnesium. The chia are also a great source of omega-3 essential fats. The spices are wonderful warming antioxidants and also have anti inflammatory properties making it a fantastic addition to a balanced diet.

Ingredients

Dukkah can be made with any combination of toasted nuts and seeds. Having macadamia nuts as the base is my personal favourite, though you can sub them with hazelnuts, pistachios, almonds, cashews, pine nuts or walnuts (or a mixture). This particular combination includes lightly toasted macadamia nuts, sesame seeds, chia seeds, and a blend of spices including turmeric, cumin, coriander, black pepper, and cinnamon, seasoned with sea salt for a savoury touch.

How to make a healthy dukkah spice mix

In a food processor, pulse the macadamia nuts until roughly chopped. You can also grind them by hand in a mortar and pestle. Then, combine with the sesame seeds, chia seeds, and spices. Store in an airtight jar in a cool place to keep it fresh and ready for use.

Serving suggestions and how to store

Dukkah can be sprinkled over avocado toast, stirred into hummus, or used as a coating for baked goods or meats. For best freshness, store in an airtight jar in the fridge or freezer.

Vary this healthy dukkah to suit your dietary needs

To make this nut-free, replace macadamias with a combination of toasted sunflower seeds and pumpkin seeds. If you need a sesame-free version, simply omit the sesame seeds. Adjust the spices as desired to suit your taste preferences.

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

Dukkah - This healthy Dukkah Spice Mix is an easy to make a versatile flavour enhancer. It's gluten, grain and dairy-free & can make the most basic meal outstanding!
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5 from 1 vote

Healthy Dukkah

This healthy dukkah spice mix is a versatile blend that adds a delicious crunch to meals, whether sprinkled over salads, roasted veggies, or used as a delicious crust for fish and meats.
Prep Time10 minutes
Total Time10 minutes
Servings: 2 cups

Ingredients

  • 190 g macadamia nuts (1½ cups) lightly toasted
  • 70 g sesame seeds (½ cups) lightly toasted
  • 1 tbsp chia seeds
  • 1 tsp ground turmeric
  • 1 tsp ground cumin
  • 1 tsp ground coriander
  • 1 tsp ground black pepper
  • ½ tsp ground cinnamon
  • 1 tsp sea salt

Instructions

  • In a food processor or Thermomix, pulse the macadamia nuts so they are roughly chopped.
  • Mix with the rest of the ingredients and store in an airtight glass jar in the fridge to use whenever you feel like it.
  • You can adjust the spices and seasoning to your own taste.

Store

  • In an airtight jar in a cool cupboard or the fridge or freezer.

Notes

Nut-free

Replace the macadamia nuts with ac combination of toasted sunflower and pumpkin seeds. 

Sesame-free

Omit the sesame seeds.

 

What are your favourite ways to eat dukkah? Post a comment below.

Grain-free Streusel

| After School Snacks, Baked Sweets

This grain-free streusel recipe combines a delicious nutty streusel topping with a moist almond meal-based batter, creating a wholesome treat that’s perfect for morning tea or an after-dinner dessert.

This grain and gluten-free treat is so easy to make and really delicious. It’s one of my kids favourite after school or weekend snacks, hot out of the oven it’s so yum!

Health benefits

Packed with nutrient-dense ingredients like walnuts, almonds, and quinoa flakes, this streusel offers a good source of protein, fibre, and healthy fats, while honey or maple syrup provides a natural sweetness that keeps things refined-sugar-free. I like to try to have a fair bit of variety in my families diet to really extend the nutrients they are consuming and often include naturally gluten-free foods, especially baked goods. My baked treats are always wheat-free (more about why we do our very best to avoid wheat HERE)

Ingredients

The recipe uses walnuts or pecans for the streusel, butter, your preferred natural sweetener, quinoa flakes, cinnamon, and a pinch of sea salt. The batter is made with almond meal (almond flour), arrowroot flour (or tapioca flour), coconut, vanilla extract, baking powder, and more.

How to make this Grain-free Streusel

Preheat your oven, then mix the streusel ingredients in one bowl and the batter ingredients in another. In a loaf pan lined with parchment paper, layer half of the batter, sprinkle half the streusel, then add the remaining batter and top with the rest of the streusel. Bake until golden brown and aromatic. If you own a Thermomix, we’ve also included Thermomix instructions for this recipe.

Serving suggestions and how to store

Serve this streusel warm from the oven or cooled with a dollop of Greek yogurt (or ice cream for a dessert). Leftovers can be kept in an airtight container in the fridge or freezer to maintain freshness.

Vary this grain-free streusel to suit your needs

For dairy-free, swap butter with coconut or macadamia oil. If avoiding quinoa, rolled oats work as a substitute. Coconut can be replaced with extra nut meal, and rice malt syrup makes it fructose-friendly. You can also bake this into muffins, just bake for approximately 20 minutes. Take a look at the variations (below the main recipe) for suggestions to alter the recipe to suit many specific dietary requirements.

Note: this recipe isn’t nut-free, but check out my Well Nourished Lunchbox ebook for 50+ nut-free, lunchbox friendly recipes.

For more delicious, healthy sweet treats, click HERE.

Grain free Streusel - This moist, grain, gluten and dairy-free Streusel is so easy to make and really delicious. It’s a family favourite, especially hot out of the oven.
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4.60 from 5 votes

Grain-free Streusel

This delicious, nutrient dense Grain-free Streusel is a very satisfying treat that's easy to make and even easier to eat. Watch out, it's very moorish!
Prep Time10 minutes
Cook Time35 minutes
Total Time45 minutes
Course: Snack
Servings: 1 loaf

Ingredients

Streusel Layer

  • 125 g pecan or walnuts (1 cup) chopped
  • 20 g butter -melted
  • 2 tbsp rice malt syrup, honey or maple syrup
  • 50 g rolled / flaked quinoa (½ cup)
  • 1 tsp ground cinnamon
  • Pinch sea salt

Batter

  • 50 g butter -melted
  • 85 g rice malt syrup, honey or maple syrup (¼ cup)
  • 1 egg/s
  • 150 g almond meal (1½ cups)
  • 2 tbsp true arrowroot flour 
  • 20 g desiccated coconut (¼ cup)
  • 1 tsp vanilla -powder, extract or essence
  • 1 tsp baking powder

Instructions

  • Preheat the oven to 180℃/350°F (fan-forced).
  • Start with the streusel. In a small bowl, mix the butter and sweetener until combined. Add the dry ingredients and mix to combine.
  • Now for the batter. In a mixing bowl mix the butter, sweetener and egg until well combined. Add the almond meal, arrowroot, coconut, vanilla and baking powder and mix until well combined.
  • Line a small loaf tin (approx. 20 x 12cm) with baking paper and scrape half of the thick batter into the tin.
  • Top with approx. ½ of the streusel mix (use damp hands to spread the sticky mixture across). Then place the rest of the batter on top and finish with the remaining streusel.
  • Bake for 30-40 minutes (watch during cooking as with top heating ovens, you may need to cover with foil if the topping is browning too fast).

Thermomix Method

  • Start with the streusel. Pulse the nuts to chop using the turbo button 3-4 times and set aside.
  • Melt the butter, 1 minute, temp 90, speed 4.
  • Add the sweetener and mix, 10 seconds, speed 4.
  • Add the quinoa flakes, sea salt, cinnamon and nuts, and mix to combine, reverse, 10 seconds, speed 4.
  • Set aside.
  • Without washing the bowl, melt the butter 1 minute, temp 90, speed 4.
  • Add the sweetener and egg and mix 30 seconds, speed 4.
  • Add the rest of the ingredients and mix 20 seconds, speed 4.
  • Go to step 4 above.

Store

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

Notes

Dairy-free

Replace the butter with coconut or macadamia nut oil.

No Quinoa flakes

You can substitute with rolled oats if you’d like (though no longer GF).

Coconut-free

Substitute the coconut with more nut meal. 

Fructose friendly

Choose rice malt syrup as your sweetener. 

Nut-free

This is not the recipe for you. 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.
 

I'd love to hear how you like this recipe - post your comment below. 

Turkey Sage Spaghetti Meatballs

| Budget Friendly, Make-ahead Meals, Pasta and Noodles, Chicken, Freezable Meals

This Turkey Sage Spaghetti with Meatballs is my twist on Jamie Oliver’s  famous “recipe to save your life”. Jamie nominated his Classic Tomato Spaghetti for me (and a small group of cooks) to reinvent. Now, it’s hard to mess with a classic, but the naturopath in me couldn’t resist adding a boost of protein and vegetables to turn this simple staple into a more balanced, nutritionally complete meal.

So that’s exactly what I did and not only is this Turkey Sage Spaghetti Meatballs a very nourishing meal, it’s also absolutely delicious and really very quick and simple to make. It can also be made ahead and reheated to serve.

Health benefits

Turkey is a vitamin and mineral rich source of protein. It is a rich source of tryptophan which is a precursor of the neurotransmitter serotonin, our feel-good hormone. It’s also a great source of vitamin B12, which makes it a great option for those who suffer from anxiety and mood disorders. I like to cook with it occasionally to add a little nutritional variety to my families diet. The assortment of vegetables included in the meatballs and sauce contributes lots of plant-based fibre and nutrition.

You can serve this dish the traditional way, with whole wheat or gluten-free spaghetti. Or for even more nutritional bang for your buck, serve it with zoodles (courgettes/zucchini spiralized) or quinoa. Whatever your preference, these are SO delicious!

What you need to make this Spaghetti Meatball recipe

You’ll need turkey mince, fresh sage, almond meal, an egg, and a few staple veggies like onion, garlic, and spinach for the meatballs. The tomato sauce uses roma tomatoes (or canned), fresh basil, onion, garlic, and olive oil for a delicious, authentic Italian touch.

How to make Turkey Sage Spaghetti Meatballs

Start by cooking the tomato sauce with diced onion, cloves garlic, and tomatoes, allowing it to simmer to bring out the flavours. While the sauce is simmering, mix the meatball ingredients in a large bowl, roll them into golf ball-sized portions, and cook them in a hot pan. Once browned, simmer the meatballs in the sauce until cooked through.

Serving suggestions and how to store

Serve these meatballs with your favourite pasta, gluten-free spaghetti, or zoodles, topped with fresh basil (or parsley) and grated Parmesan or nutritional yeast. They also pair well with a simple green salad. Leftovers can be stored in the fridge in an airtight container or frozen for easy meals later on.

Vary turkey sage spaghetti meatballs to suit your needs

For nut-free meatballs, swap almond meal with breadcrumbs. If you need an egg-free version, just leave out the egg. You can also replace onion with fennel or omit garlic, using cumin and cayenne for extra flavour. Check out the variations below the main recipe for all of my tips on how to adapt it to your specific dietary needs.

PS- this dish is photographed in the stunning Solidteknics safe, non-stick, everlasting cookware. More about it HERE.

For more delicious, easy to make healthy meals, click HERE.

Turkey bacon and sage meatballs - These Turkey and Sage Spaghetti Meatballs are a nutritionally balanced, easy to make delicious meal for the whole family. Gluten and dairy free.
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4.78 from 9 votes

Turkey Sage Spaghetti Meatballs

Turkey sage spaghetti meatballs are a wholesome twist on a classic family favourite. With tender turkey mince, fresh sage, and a rich homemade tomato sauce, these meatballs are delicious served over spaghetti or zoodles for a gluten-free option. This is a go-to recipe when you're looking for something comforting and nutritious.
Prep Time30 minutes
Cook Time35 minutes
Total Time1 hour 5 minutes
Course: Main Course
Cuisine: Italian
Servings: 6

Ingredients

Tomato Sauce

  • 1 bunch/s fresh basil leaves
  • 1 onion/s -finely diced
  • 2 clove/s garlic -finely sliced
  • 1 kg roma tomatoe/s (or 2 x 400g tins of chopped tomatoes)
  • 1 tbsp red wine vinegar (or balsamic vinegar)
  • 1 tbsp extra virgin olive oil -extra virgin

Turkey and Sage Meatballs

  • 1 rasher/s bacon - short cut, finely diced
  • 1 red onion/s -finely diced
  • 1 clove/s garlic -crushed
  • 30 g baby spinach -finely chopped (1 cup approx.)
  • 1 carrot/s (large) grated
  • 500 g turkey mince
  • 50 g almond meal (½ cup)
  • 1 egg/s
  • 2 tbsp fresh sage leaves (or 1 tablespoon dried sage)
  • Sea salt and freshly ground black pepper -to taste
  • 300 g spaghetti - I love quinoa and rice spaghetti

Instructions

Start with the tomato sauce:

  • Pick the basil leaves from the stalks, finely chop the stalks and set aside the basil leaves which you can also roughly chop or tear.
  • Peel and finely dice the onion and garlic. I generally chop this in the Thermomix garlic 5 seconds, speed 5 then add the onion, 10 seconds speed 5. I then add this to a small pot (to make the sauce) and without washing the Thermomix, use the bowl to make the meatballs. 
  • Put a saucepan on a medium heat and add 1 tablespoon of olive oil and the onion and garlic. Cook for around 7 minutes, or until soft and lightly golden.
  • If using fresh, cut the tomatoes in half, then roughly chop them or carefully open the tins of tomatoes.
  • Stir in the basil stalks for a few minutes, then add the fresh or tinned tomatoes and the vinegar.
  • Season with a tiny pinch of salt and pepper, then continue to simmer for around 20 minutes (for canned tomatoes) or 30 minutes for fresh, stirring occasionally.
  • Once cooked, remove from the heat and stir in the basil leaves (reserving a few to garnish).
  • Meanwhile…

Prepare the meatballs:

  • Prepare (chop or grate) your bacon, onion, garlic, spinach and carrot (by hand or in a food processor). Thermomix garlic first 5 seconds speed 5, then the onion, bacon, carrot and spinach, 20 seconds speed 4-5 (until chopped finely).
  • Place in a large mixing bowl with the turkey mince, almond meal, egg, sage and seasoning. Thermomix add the mince, almond meal, egg, sage and seasoning and mix 30 seconds, on reverse speed 3 (you may need to scrape the sides to make sure the ingredients are evenly combined).
  • Wash your hands well and squeeze the mixture to combine all of the meatball ingredients.
  • Roll it into approx. golf ball sized meatballs and set aside until ready to cook.
  • To cook, place a little olive oil in a large non-stick or cast iron pan and heat over a medium-high heat. Cook the meatballs for about 5 minutes or until brown, turning to cook on both sides.
  • Once the meatballs are almost cooked, pour over the tomato sauce and let simmer for 5 minutes or until the meatballs are cooked firm.

Serve

  • With the reserved basil leaves and finely grated Parmesan cheese (or nutritional yeast for dairy-free).
  • With al dente whole wheat or gluten-free pasta, zoodles or quinoa.
  • I also serve 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 (cooked meatballs in sauce). Or, you can freeze the meatballs prior to cooking.

Notes

Nut-free

Replace the almond meal with breadcrumbs.

Egg-free

Simply omit the egg.

Onion-free

Replace the onion with finely diced fennel in the sauce and omit in the meatballs. 

Garlic-free

Replace the garlic with a teaspoon of ground cumin and a pinch of cayenne in the sauce and the meatballs. 
 
Check out all 10 twists on Jamie's Classic Tomato Spaghetti HERE.
 
 

Enjoy and I'd love to hear how you liked it. Post a comment below!

 

Nut Falafel with a Tahini Drizzle

| 30 Minute Meals, Make-ahead Meals, Vegetarian

These Nut Falafel with a tahini drizzle are a creative twist on the classic, using cashews and sunflower seeds for a delicious, nutty flavour and a satisfying crunch. They’re perfect for wraps, salads, or enjoyed solo.

They are a really simple, tasty vegan meal or snack and I often get the kids to do all the rolling because it’s a perfect job for little hands. I’ve had loads of fails with more traditional falafels over the years, but these little balls of yum, never let me down. I hope you like them too.

Health benefits

Packed with protein, healthy fats, and fibre, these nut-based falafels offer a nutritious alternative to traditional chickpea falafel. Cashews and sunflower seeds provide essential minerals like magnesium and zinc, while tahini adds calcium and healthy fats.

Ingredients

This gluten-free, dairy-free, legume-free falafel recipe calls for cashews, sunflower seeds, tahini, fresh mint, red capsicum, garlic, and ground cumin, giving a delicious blend. Coating the falafel in sesame seeds before baking adds a toasty finish.

How to make nut falafel with a Tahini Drizzle

Start by preheating the oven and placing sesame seeds on a plate for rolling. In a food processor, pulse all falafel ingredients except sesame seeds until you have a coarse paste. Shape the falafel batter into balls, roll in sesame seeds, and bake in the oven until golden. For the tahini drizzle, whisk tahini, lemon juice, sweetener, salt, and enough water to reach your desired thickness. If you own a Thermomix, we’ve also included Thermomix instructions for this recipe.

Serving suggestions and how to store

Serve these falafels warm or cold in a pita wrap or lettuce cup with the tahini sauce (or hummus if you’d prefer). I love to add diced tomatoes, fresh parsley or coriander (cilantro), cucumber or even tzatziki. Store leftovers in the fridge in an airtight container, and reheat gently in a low oven. Uncooked falafels can be frozen and baked straight from frozen.

Vary this nut falafel to suit your needs

For a garlic-free option, substitute garlic with more cumin and a pinch of cayenne for heat. To make it vegan and fructose-friendly, choose rice malt syrup as the sweetener in the sauce.

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

For more delicious, easy to make vegetarian recipes, click HERE.

Nut falafel with tahini drizzle - These Nut Falafel with a tahini drizzle are a really simple, tasty vegan meal or snack. They are delicious in a wrap or on a salad plate.
Print Recipe
5 from 10 votes

Nut Falafel with a tahini drizzle

This quick and easy legume free falafel makes for a delicious lunch or dinner.
Prep Time10 minutes
Cook Time20 minutes
Total Time30 minutes
Course: Main Course
Servings: 4

Ingredients

  • 75 g raw cashew nuts (½ cup)
  • 70 g sunflower seeds (½ cup)
  • 1 tbsp hulled tahini 
  • ¼ bunch/s fresh mint leaves
  • 1 tsp ground cumin
  • ¼ red capsicum/s - roughly chopped
  • 1 clove/s garlic
  • Sea salt and freshly ground black pepper - to taste
  • 35 g sesame seeds (¼ cup) for coating

Tahini Drizzle

  • 3 tbsp hulled tahini 
  • 1 lemon/s (small) juice
  • 1 tsp rice malt syrup or honey
  • ½ tsp sea salt - or to taste
  • Water - to thin sauce

Instructions

  • Preheat oven to 220℃/430°F (fan-forced). Place approx. ¼ cup of sesame seeds onto a plate.
  • To make the falafel balls, process all of the ingredients (except the sesame seeds) in a powerful food processor until it forms a course paste. If using a Thermomix blend 30 seconds, speed 6, scraping the sides until combined.
  • Form balls (with about a tablespoon of paste) and roll into the sesame seeds.
  • Place onto a lined baking tray for about 20 minutes or until golden brown.
  • To make the Tahini drizzle, combine all of the ingredients adding enough water (tablespoon by tablespoon) to make a thick sauce.

Serve

  • Serve hot or cold in a wrap or on a bed of salad.

Make-ahead

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

Store

  • Store in an airtight container in the fridge.
  • The uncooked falafel can also be frozen (bake from frozen).

Notes

Garlic-free

Replace the garlic with a teaspoon of ground cumin and a pinch of cayenne.

Vegan and fructose friendly

Choose rice malt as your sweetener (in the sauce).
 

I'd love to hear how you like this legume free falafel. Post a comment or rate this recipe.

Three Ingredient Brownie

| After School Snacks, Baked Sweets

This three-ingredient brownie recipe is quick and easy to make with just ripe bananas, nut butter, and cacao powder – perfect for a delicious, wholesome treat that’s naturally sweetened without any added sugar.

There’s nothing better than a simple recipe that ticks both the taste and nutrition boxes. Plus, it seriously doesn’t get any quicker or easier than this.

Health benefits

These healthy brownies are a nourishing snack for active kids because the nut butter provides them with protein, healthy fats and complex carbohydrate and the bananas, as well as being an amazing source of complex carbohydrate, are rich in minerals which are often depleted during heavy activity. The cacao makes them chocolatey good and is also a great source of antioxidants Together, they make for a balanced snack or dessert that satisfies without the sugar rush.

Ingredients

With only three ingredients—bananas, nut butter, and raw cacao powder (or unsweetened cocoa powder)—these brownies are simple to make yet packed with flavour. I personally love these made with almond butter or hazelnut butter but you can use peanut butter. Be sure to use very ripe bananas to achieve the natural sweetness needed. The more ripe the bananas, the sweeter these will be. As there are no other sweeteners in this recipe, ripe bananas are a must. 

How to make this three ingredient brownie recipe

The instructions just couldn’t be simpler and with a five minute prep time these are a no brainer. Start by preheating the oven and lining a small brownie tin with baking paper (parchment paper). Blend the bananas, nut butter, and cacao powder in a powerful food processor or high speed blender until smooth, then pour the brownie batter into the tin. Bake until firm to the touch (or a toothpick inserted into the middle comes out clean), then cool and slice.

Serving suggestions and how to store

Serve these gluten-free, grain-free, dairy-free brownies as they are, or add a dollop of coconut yogurt or a sprinkle of crushed nuts on top. Store them in an airtight container in the fridge for up to a week, or freeze for up to a month to enjoy later.

Vary this three ingredient brownie to suit your needs

To make these nut-free, swap the nut butter for sunflower seed butter.

Take a look at the variations (below the main recipe) for suggestions to alter the recipe to suit nut-free.

For more delicious, easy to make sweet treats, click HERE.

This three-ingredient brownie recipe is quick & easy. They're naturally sweetened without added sugar. Gluten-free, dairy-free, grain-free
Print Recipe
4.77 from 21 votes

Three Ingredient Brownies

Who'd have thought just three simple ingredients could produce such a delicious, decadent treat? Plus they are gluten, grain and dairy-free.
Prep Time5 minutes
Cook Time30 minutes
Total Time35 minutes
Course: Dessert, Snack
Servings: 8 brownies

Ingredients

  • 6 banana/s - very ripe (2 cups approx.)
  • 250 g nut butter (1 cup)
  • 60 g cacao powder (½ cup) unsweetened Dutch process or raw

Instructions

  • Preheat your oven to 180℃/350℉ (fan-forced) and line a small brownie tin (approx. 17 x 27cm) with baking paper.
  • Mix all of the ingredients together in a powerful blender or food processor. If using a Thermomix, blend 15sec, speed 5-6.
  • Pour into the lined tin and bake for 25-30 minutes or until firm to touch.
  • Allow to cool and slice into squares. These can be frozen for up to a month.

Store

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

Notes

Nut-free

You could try sunflower butter (I've not recipe tested as yet).
For 150 pages of nut-free recipes and lunchbox inspiration, take a look at my best selling ebook 'The Well Nourished Lunchbox'. Click HERE to find out more.

 

 

I'd love to hear how you like these gorgeous, simple brownies. Post a comment or rate the recipe.

Zucchini Mint Haloumi Fritters

| 30 Minute Meals, Make-ahead Meals, Freezable Meals, Vegetarian

These zucchini mint haloumi fritters are a quick and delicious way to use up summer zucchini, paired with the fresh taste of mint and the salty goodness of haloumi. 

I love a good fritter and this recipe is one of my absolute favourites. It’s fast and easy to make and is absolutely delicious, perfect for breakfast, lunch or dinner! Leftovers are also great for the lunchbox.

Health benefits

Although vegetarian, this is one protein-rich fritter! Zucchini is a high-fibre vegetable containing a decent amount of potassium and vitamin C. The mint is a powerful antioxidant and a great digestive herb, making these fritters a nutritious and satisfying choice.

Ingredients

Made with simple ingredients like grated zucchini, fresh mint, and crumbled haloumi cheese, these fritters are gluten-free and packed with wholesome flavours.

How to make zucchini fritters

To make these gluten-free fritters, simply mix the grated zucchini (with moisture squeezed out), onion, clove garlic, mint, haloumi, lemon zest and eggs. Add the flour to form a batter and cook batches immediately in a pan until golden on both sides. It’s important to flip the fritters only once the bottom is golden brown and crisp. If you flip them before they are properly cooked on the base they may fall apart so please be patient. If you own a Thermomix, we’ve also included Thermomix instructions for this recipe.

Serving suggestions and how to store

Serve your fritters with a fresh green salad and a squeeze of lemon. Store them in an airtight container in the fridge for up to three days, or freeze for longer.

Vary zucchini mint halloumi fritters to suit your needs

For a legume-free option, swap the besan flour for spelt flour or almond meal. You can also replace the onion with fennel and garlic with cumin if needed.

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

For more delicious, easy to make meals, click HERE.

Zucchini mint haloumi fritters - These healthy, vegetarian Zucchini, Mint and Haloumi Fritters fast and easy to make and are absolutely delicious, perfect for breakfast, lunch or dinner!
Print Recipe
4.66 from 20 votes

Zucchini Mint Haloumi Fritters

These easy to make Zucchini Mint Haloumi Fritters are a quick and easy to make nourishing meal. Have them for breakfast, lunch or dinner. 
Prep Time15 minutes
Cook Time15 minutes
Total Time30 minutes
Course: Breakfast, Main Course, Side Dish
Servings: 4

Ingredients

  • 500 g zucchini/s - grated, moisture wrung from it
  • 1 red onion/s - finely chopped
  • 1 clove/s garlic - crushed
  • ¼ bunch/s fresh mint leaves - picked off the stems and finely chopped
  • 180 g haloumi - crumbled
  • 1 lemon/s - zest (& quartered to serve)
  • Sea salt and freshly ground black pepper - to taste
  • 3 egg/s - whisked a little
  • 50 g besan flour (chickpea flour) see alternatives below

Instructions

  • Combine the (wrung) grated zucchini, onion, garlic, mint and crumbled haloumi together in a large mixing bowl or food processor.
  • Add the zest, salt, pepper and eggs and mix to combine.
  • Lastly add the flour and mix well. The vegetables are just coated by the flour and egg.
  • It's important to cook immediately or the batter will release moisture. If the zucchini does release more liquid, add more flour to form a thick batter.
  • Add a little ghee, butter or olive oil to a fry pan and heat over a moderate heat. Add the batter (approx. heaped tablespoon), flatten and cook until brown.
  • Flip the fritters only once the bottom is golden brown and crisp. If you flip them before they are properly cooked on the base they may fall apart so be patient.

Thermomix

  • Chop the zucchini, 5 seconds, speed 5. Wring out the moisture well and set aside.
  • Add garlic to the bowl, chop 3 seconds, speed 6. Add the onion, chop 5 seconds, speed 5.
  • Add the mint leaves, chop 5 seconds, speed 5.
  • Now chop the haloumi (broken into quarters), 5 seconds, speed 5.
  • Add the zucchini back into the bowl and the rest of the ingredients. Blend, scraping the sides, 10 seconds, speed 4.

Serve

  • With a leafy, green salad.
  • Lemon wedges (use the lemon you zested)

Make-ahead

  • Re-heat under a low grill or in a sandwich press. The are also great cold.

Store

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

Notes

Change the flour (legume-free)

A blend of wholemeal spelt flour and almond meal or a gluten-free premix are a good alternative (you will just need to increase the quantity of flour to make a thickish, pancake like batter).

Onion and garlic-free

Replace the onion with finely diced fennel and the garlic with a pinch of cumin.
 

I hope you love these as much as we do. I love to hear what you think. Feel free to post a comment or question below!

Anzac Macadamia Creams

| Baked Sweets

These Anzac Macadamia Creams put a deliciously nutty twist on the classic Anzac biscuit. Nostalgic yet fresh, they pair the crunch of golden Anzacs with a smooth, naturally sweetened macadamia cream for an irresistible bite.

I came up with them when I wanted an Anzac-inspired dessert for special guests but didn’t have time for anything fussy. The result was these quick, easy sandwich biscuits – and they certainly didn’t disappoint. Best of all, you can make them ahead of time, so you’re free to enjoy the company (and the compliments) instead of being stuck in the kitchen once the party starts.

Health benefits

Macadamias are rich in healthy fats and provide a creamy texture without needing dairy, while my nourishing Anzac biscuits offer the goodness of oats and seeds. This recipe uses rice malt syrup, honey, or pure maple syrup for wholefood sweetness.

Ingredients

This recipe requires a batch of Anzac biscuits, toasted macadamia nuts, and a touch of vanilla and natural sweetener to create the cream filling. Here’s the recipe for my Nourishing Anzacs – these are nut-free. You can also use these Chocolate, Macadamia Anzacs for an extra decadent dessert.

How to make Macadamia Anzac biscuits

While your Anzac biscuits are baking, prepare the macadamia cream by processing the toasted macadamia nuts until they form a smooth paste, then adding sweetener and vanilla extract. Once the biscuits have cooled, spread or pipe the macadamia cream onto one biscuit and sandwich with another.

Serving suggestions and how to store

Serve these Anzac Macadamia Creams as an afternoon treat or dessert. They’re best stored in the fridge until you’re ready to enjoy them, keeping the cream nice and firm.

Vary these Anzac macadamia creams to suit your needs

For a chocolatey twist reminiscent of Kingston Creams, try adding a tablespoon of cacao to the macadamia cream. For a fruity variation, mix in some smashed berries for a burst of flavour.

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

After an Anzac inspired dessert, then these Anzac Macadamia Creams are a easy to make dessert or a special treat that you can prepare ahead.
Print Recipe
5 from 4 votes

Anzac Macadamia Creams

These are a decadent twist on an Anzac biscuit - a delicious dessert for your Anzac day commemorations.
Prep Time10 minutes
Cook Time20 minutes
Total Time30 minutes
Course: Dessert, Snack
Servings: 6 biscuits

Ingredients

  • 1 batch of Anzac Biscuits *recipes linked above
  • 200 g macadamia nuts (1½ cups) toasted
  • 1 tbsp rice malt syrup, honey or maple syrup
  • ½ tsp vanilla -powder, extract or essence

Instructions

  • While the biscuits are cooking, make your macadamia cream. In a food processor or high speed blender, grind your macadamia nuts to a fine crumb. If using a Thermomix 5 secs, speed 5.
  • Add the sweetener and vanilla and process until it becomes a paste. If using a Thermomix, mix 5 seconds, speed 6.
  • Spread between the cooled Anzacs and sandwich with another on top. You can also pipe the cream on top of each biscuit if you'd prefer.

Store

  • Store in the fridge until ready to serve.

Notes

Chocolate cream

Add a tablespoon of cacao to the macadamia cream for a biscuit reminiscent of Kingston Creams.

Berry nice

Mix in some smashed berries - yum!
 

I'd love for you to post a comment to let me know how you like these divine bikkies.

Healthy Homemade Spelt Pastry

| Staples

This healthy homemade spelt pastry is a versatile and easy-to-make option for both sweet and savoury dishes. Made with wholemeal spelt flour, it’s packed with fibre and nutrients, and can be used for pies, quiches, and tarts. The natural sweetness of coconut sugar or rapadura makes it perfect for sweet treats, while the butter adds richness to the dough.

Before I owned a Thermomix, I never made pastry, now I make at least one batch every few weeks. Even without a Thermomix, it really is so simple to make and the health benefits of avoiding awful store bought pastry is well worth it.

A word about store bought pastry

I try to minimise ot avoid all wheat but my one exception is a very occasional splurge on puff pastry (because I’m nowhere near patient enough to make my own). The only brand I buy though is Careme All Butter Puff Pastry – it contains just butter and flour (they also have a wholemeal spelt puff available now). You see, the majority of store-bought pastry is a dumping ground for dangerous additives, vegetable oils, sugar and trans-fats.

Before you think every now and again won’t hurt – did you now that trans-fats accumulate in your cells and that their effect on your body is cumulative. Because there is no immediate visible effect of consuming trans fats the warning signs are missed until the damage is done years later. Don’t let you (and especially your children’s) body become bogged down with this toxic oil. Make your own pastry (or buy an all butter brand)!

For other pastry options check out:

Health benefits

Spelt flour is an ancient grain that’s more nutrient-dense and easier to digest than modern wheat flour. It’s rich in fibre, vitamins, and minerals, including iron and magnesium, making it a healthier, gut friendly choice for homemade pastry. Coconut sugar or rapadura are low-glycemic sweeteners, helping to avoid sugar spikes.

Ingredients

You’ll need wholemeal spelt flour, sea salt, coconut sugar or rapadura (for sweet pastry), butter, and either an egg yolk or chilled water for this spelt pie crust recipe. The butter should be cold and diced, and the water chilled to help the dough come together without getting too soft. These basic ingredients make for a pastry that’s both nutritious and delicious.

How to make this spelt pie crust

To make this tart by combining the flour, salt, and sugar (if making sweet pastry) in a food processor. Add the cold butter and process until it forms coarse crumbs. You can also make this by hand in a mixing bowl by simply rubbing the butter into the flour mixture with your fingers. Then, add the egg yolk or cold water, processing (or mixing) just until the dough comes together. Roll the dough into a ball, wrap in parchment paper, and chill in the fridge for at least 30 minutes. When ready, roll it out between two sheets of parchment paper and bake on the bottom shelf for a crisp finish. If you own a Thermomix, we’ve also included Thermomix instructions for this recipe.

Serving suggestions and how to store

Use this spelt pastry for pies, quiches, or tarts, either sweet or savoury. It pairs beautifully with fruit fillings for dessert or savoury fillings like spinach and feta for quiche. Any unused pastry can be stored in the refrigerator for up to a week or frozen for later use. If freezing, wrap it well in parchment and a freezer-safe bag to keep it fresh.

Vary this healthy homemade spelt pastry to suit your needs

To make this pastry dairy-free, you can substitute the butter with a plant-based alternative, like coconut oil. For egg-free versions, skip the egg yolk and simply add more chilled water until the dough comes together. If you need to avoid sweeteners, leave out the coconut sugar for a savoury pastry that works perfectly with savoury pies and quiches.

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

This Healthy Homemade Spelt Pastry is easy to make, can be sweet or savoury and is perfect for pies, tarts or galettes.
Print Recipe
5 from 3 votes

Healthy Homemade Spelt Pastry

This Healthy Homemade Spelt Pastry is easy to make, can be sweet or savoury and is perfect for pies, tarts or galettes.
Prep Time10 minutes
Cook Time20 minutes
Total Time30 minutes
Servings: 1 large pie (top &bottom)

Ingredients

  • 300 g wholemeal spelt flour
  • Pinch sea salt
  • 3 tbsp coconut sugar or rapadura (only for sweet pastry)
  • 120 g butter -chilled and diced
  • 1 egg yolk (optional)
  • 1-2 tbsp water (approx.) chilled

Instructions

  • In a food processor mix the flour, sea salt and sugar (if using) until combined. If using a Thermomix, mix 5 seconds, speed 4.
  • Add the butter and process until it comes together in a coarse crumb  (you can also do this by hand by rubbing the butter into the flour mix). If using a Thermomix, mix 10 seconds, speed 6.
  • Add the egg yolk and process until the dough starts to come together, then gently knead it for a minute (to just bring it together, don't overwork it). If you are not using the egg yolk, you'll just need extra water. If using a Thermomix, 10 seconds, speed 6,  then 30 seconds, wheat symbol (to knead).
  • Add extra water if necessary tablespoon by tablespoon until it is the proper consistency (see the note about consistency below).
  • Roll into a ball (or portion into smaller balls) and wrap in parchment (baking) paper. Rest in the fridge for at least 30 minutes. If it is left for longer it can dry out, if that happens, you may need to add more water and remix it (I throw it back into the thermomix to blitz)
    See the note below for tips on rolling.
  • For a crisper pastry, blind bake at 180℃ (fan-forced) for approximately 10 minutes or bake on the bottom shelf of your oven for about 20 minutes (until golden brown).

Store

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

Notes

A note about pastry consistency

As all whole flours are slightly different in their consistency/texture (even from bag to bag), you will need to judge how much water is needed with each batch you make.
The consistency you are after is that the dough should easily come together in a firm, slightly sticky ball (but not stick to your hands or the bowl). 
If the pastry cracks when rolling, you haven't added enough water (you can remix it with more water added). 

A note about rolling pastry

Personally, I find the cleanest and most fool proof way to roll pastry is to roll it between two pieces of parchment or baking paper. Remove the top piece of paper and invert the pastry into the pan before peeling off the bottom layer.
If your kitchen is hot (during summer) you will need to work quickly to assemble the pie.

Baking note

Always bake pastry items like pies and quiche on the bottom shelf of the oven (makes for a crisper pastry).

Carrot Cake Pancakes

| Breakfast, Baked Sweets

These Carrot Cake Pancakes are a wholesome and delicious twist on classic pancakes, combining the flavours of spiced carrot cake with the ease of a breakfast staple.

I thought a special Easter brunch or breakfast was in order this week – I’m sure the Easter bunny will approve these delicious, healthy pancakes! They are straight forward to make and served with the Spiced Cream Cheese, are just delicious.

Outside of Easter, they are a great snack and also a fabulous health addition to kids lunchboxes, especially as they contain a serve of veggies and taste so good!

Health benefits

Carrots are rich in beta-carotene, supporting eye health and skin, while spelt flour adds extra fibre and a nutty flavour. The inclusion of yoghurt or coconut yogurt adds protein and beneficial probiotics, and the pancakes are sweetened naturally with coconut sugar or rapadura. 

Ingredients

These wheat-free pancakes are made with wholemeal spelt flour, grated carrots, warming spices like cinnamon and cloves, and a mix of eggs, vanilla, yoghurt (or greek yogurt), and milk to create a light, fluffy texture. The spiced cream cheese topping adds a delicious tang, made with quark, labne, cream cheese or your choice of dairy-free alternatives, lightly sweetened with pure maple syrup and cinnamon.

How to make healthy Carrot Cake Pancakes

Start by finely grating the carrots with a box grater (or food processor) and combining them in a large bowl with the dry ingredients: spelt flour, spices, bicarbonate of soda (baking soda), baking powder, and salt. Next, whisk the wet ingredients—eggs, vanilla extract, yogurt, and milk—and stir into the dry mixture until just combined. Cook the pancake batter in a skillet or crepe pan in butter or coconut oil over low to medium heat, flipping once the base is well cooked and bubbles appear. To make the spiced cream cheese, simply mix together cream cheese, maple syrup, and cinnamon. Serve the pancakes stacked with layers of cream cheese in between.

Serving suggestions and how to store

Top these pancakes with additional fruit, nuts (I love walnuts or pecans), or a drizzle of maple syrup for extra indulgence. Store any leftover pancakes in an airtight container in the fridge (or freezer), and reheat gently in a pan (or sandwich press). The spiced cream cheese can also be stored in the fridge for up to three days.

Vary carrot cake pancakes to suit your dietary needs

For a gluten-free option, substitute the spelt flour with a gluten-free blend. To make these dairy-free, opt for coconut yogurt and cook the pancakes in coconut oil. You can even add a tablespoon of cacao powder to the batter for a chocolatey twist.

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

These lovely healthy carrot cake pancakes are simple to make & delicious served with Spiced Cream Cheese. Gluten-free & dairy-free options.
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4.89 from 17 votes

Carrot Cake Pancakes (with spiced cream cheese)

These Carrot Cake Pancakes (with spiced cream cheese) are a delicious twist on regular pancakes and a great way to include vegetables in your breakfast. 
Prep Time15 minutes
Cook Time15 minutes
Total Time30 minutes
Course: Breakfast
Servings: 4

Ingredients

  • 200 g carrot/s (2 cups) finely grated
  • 120 g wholemeal spelt flour (1 cup)
  • ¼ tsp ground cloves
  • 1 tsp ground cinnamon
  • ½ tsp bicarbonate of soda
  • 1 tsp baking powder
  • ¼ tsp sea salt
  • 1-2 tbsp coconut sugar or rapadura
  • 2 egg/s
  • 1 tsp vanilla -powder or essence
  • 180 g natural, Greek or coconut yoghurt (¾ cup)
  • 60 ml milk (of choice) (¼ cup)
  • 60 g butter, ghee or coconut oil - to cook the pancakes

Spiced Cream Cheese

  • 250 g quark, labne, coconut yoghurt or cream cheese (1 cup)
  • 1 tbsp maple syrup
  • 1 tsp ground cinnamon

Instructions

  • Finely grate your carrot either by hand and place in a mixing bowl or jug. It needs to be finely grated so it cooks through (otherwise they will be crunchy). If using a Thermomix, grate 3 seconds speed 4 or until finely grated.
  • Add the flour, spices, bicarb, baking powder, salt and sugar. Mix to combine. If using a Thermomix reverse, 5 seconds, speed 3.
  • Now add the egg, vanilla, yoghurt and milk and mix to just combine. If using a Thermomix reverse, 5 seconds, speed 3.
  • Heat the butter, ghee or coconut oil in a moderately hot pan, but turn it down to a low to medium heat flipping once the mixture bubbles. Try not to cook to fast (on a high heat) as you want to give the carrot a little time to cook.
  • To make the spiced cream cheese simply mix all the ingredients together.

Serve

  • Serve the pancakes stacked with the cream cheese between.
  • Lovely with extra fruit and nuts too.
  • Drizzle with maple if required.

Store

  • Store in an airtight container in the fridge.

Notes

Gluten-free

Replace the spelt with a good quality gluten free flour.

Dairy-free

Choose the dairy-free options above (coconut yoghurt and coconut oil to cook in).

Chocolate

Add a tablespoon of cacao powder to make them chocolatey.
 
 

I'd love to hear how you like these yummy pancakes. Post a comment or rate this recipe.

Raspberry Coconut Bliss Balls

| Healthy Lunchbox, After School Snacks, No-bake Sweets

These raspberry coconut bliss balls are the perfect healthy snack you can whip up in minutes, making them ideal for busy days when you still want something nourishing. With just a handful of wholesome ingredients, they’re naturally sweet, bursting with flavour, and have that irresistible fruity freshness that pairs so beautifully with creamy coconut. They’re a great option when you’re craving something sweet but don’t want to reach for highly processed treats.

Best of all, they’re freezer-friendly, so you can make a big batch and have them ready to go whenever you need a quick snack, lunchbox filler, or post-workout bite. Whether you enjoy them straight from the fridge for a soft, chewy texture or frozen for a firmer bite, these bliss balls are sure to become a go-to in your healthy snack repertoire.

We often make these at Easter time when we need a quick and easy treat to break up the chocolate overload. My kids named them ‘Easter Bunny tails’ when they help me make them…because apparently raspberry coconut bliss balls ‘sounds boring’.

Health benefits

Packed with nutrient-dense ingredients like cashews and coconut, these gluten-free and dairy-free bliss balls are rich in healthy fats and fibre, while the raspberries provide a dose of antioxidants and vitamin C. They’re a great way to satisfy your sweet tooth with natural ingredients, offering sustained energy without refined sugar.

Ingredients

This raspberry coconut bliss balls recipe calls for raw cashews, desiccated coconut, frozen raspberries, and a natural sweetener like rice malt syrup or maple syrup. The optional lemon zest adds a zingy freshness, and extra coconut for rolling gives a lovely finishing touch. These simple ingredients come together to create a healthy, fuss-free snack. Plus it’s very adaptable, check out the variations to even make it nut-free.

How to make raspberry coconut bliss balls

Making this delicious treat could not be quicker or easier! Simply blend the cashews into a fine meal, then add the coconut, frozen raspberries, sweetener, and lemon zest (if using). Process until it forms a thick paste. Roll the mixture into bite-sized balls. Place a little extra desiccated coconut in a small bowl, and roll balls to coat them. Then pop them in the freezer to firm up before enjoying these little energy bites!

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

Make them even quicker still by making ‘bliss bites’ 

If you want to reduce the prep time even further – or just don’t feel like rolling individual balls – you can easily double this recipe and press the mixture firmly into a lined slice tin instead. Once chilled, simply cut it into bite-sized squares or bars to make what I like to call ‘Bliss Bites’. This method is perfect for when you’re short on time, want to make a big batch for the week ahead, or prefer a snack that’s a little less fiddly but just as delicious.

Serving suggestions and how to store

These bliss balls are best stored in an airtight container in the fridge for a few days or the freezer, where they’ll last for months, ready for whenever you need a snack. Serve them straight from the freezer for a cool treat, and they’ll hold up well in lunchboxes as long as they’re packed with an ice brick to keep them cool.

Vary these raspberry coconut bliss balls to suit 

For a nut-free version, simply replace the cashews with toasted sunflower seeds or oats. If you prefer a fructose-free option, opt for rice malt syrup as your sweetener. And for the chocoholics out there, adding a tablespoon of cacao powder will give you a delicious choc-raspberry twist!

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

For more easy to make, healthy and delicious no-bake treats, click HERE.

 
Raspberry coconut bliss balls - Want to break the chocolate overload this Easter? Why not try Raspberry Coconut Bliss Balls or simply "Easter Bunny Tails".
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4.66 from 41 votes

Raspberry Coconut Bliss Balls

These raspberry coconut bliss balls are a quick, healthy snack made with simple, wholesome ingredients. They’re fruity, freezer-friendly, and perfect for satisfying sweet cravings naturally.
Prep Time10 minutes
Chill1 hour
Total Time1 hour 10 minutes
Course: Snack
Servings: 10 balls

Ingredients

  • 70 g raw cashew nuts (½ cup) nut-free below
  • 100 g desiccated coconut (1 cup)
  • 50 g frozen raspberries (½ cup)
  • 2-3 tbsp rice malt syrup or maple syrup
  • 1 lemon/s zest (optional)
  • 25 g desiccated coconut (¼ cup) extra to roll them in

Instructions

  • Grind your cashew nuts in a food processor (if using a Thermomix, grind for 5 seconds, speed 7)
  • Add the coconut, raspberries, sweetener and optional lemon zest.
  • Blend to combine well (If using a Thermomix blend for 10 seconds, speed 5) and form a thick paste.
  • Roll into balls.
  • Place a little extra coconut in a small bowl to coat the balls.

Store and serve

  • I place them on a tray and snap freeze so they don't stick together when stored.
  • Then store in an airtight container in the fridge or better still the freezer and serve from frozen.
  • As with any raw treat, these don’t hold up to heat well. I always store them in the freezer and if packing in a lunchbox, pack from frozen and against an ice brick.

Notes

Nut-free

Substitute the cashews with toasted sunflower seeds or rolled oats (grind as you would the nuts but no longer gluten or grain-free if using oats). For 150 pages of nut-free recipes and lunchbox inspiration, take a look at my best selling ebook 'The Well Nourished Lunchbox'. Click HERE to read the rave reviews and find out more.

Fructose-friendly

Choose rice malt syrup as your sweetener.

Coconut-free

Substitute the coconut with more nut meal or oatmeal.

Choc-raspberry

Can't help but want chocolate? Add a tablespoon of cacao to make them choc-raspberry.
 
 
 

How do you family like this super simple bliss ball? Post a comment or rate this recipe.

Quinoa Tabbouleh

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

This Quinoa Tabbouleh is one of my absolute go-to salads—it’s incredibly easy to make, bursting with fresh flavours and versatile enough to pair with just about anything. Plus, it keeps well for a few days, so you can enjoy it as leftovers for lunch or dinner. Whether you’re serving it at a family gathering or packing it for work, this salad is a winner every time.

Health benefits

Quinoa is a complete protein and has an extraordinary nutrient profile. I’ve written more about why I love it here. Parsley is so much more than a garnish. It is a very rich source of vitamin K, C and also iron (double spinach). It also support digestion, detoxification and has one of the highest counts of antioxidants among plants. Best of all it is really easy to grow in a pot or in your herb garden! This recipe is a bit of a change from a traditional tabbouleh which is made with bulgur wheat and tomatoes, but it’s just as delicious and full of nutrition.

Ingredients

This gluten-free Quinoa Tabbouleh is my take on the classic middle eastern salad, made with simple, wholesome ingredients like quinoa, flat-leaf parsley, mint, red onion, capsicum, and cucumber. The dressing, made with garlic, fresh lemon juice and extra virgin olive oil, ties everything together with a bright, zesty finish. 

How to make this Quinoa Tabbouleh salad

Making this quinoa tabbouleh is a breeze! Start by rinsing and cooking the quinoa until it’s light and fluffy. Let it cool while you chop the herbs and veggies. Mix everything together in a large bowl, then shake up the simple lemon and olive oil dressing to pour over the salad. It’s as easy as that—fresh, flavourful, and ready to enjoy.

Serving suggestions and how to store

Serve this quinoa tabbouleh as a side dish with grilled meats, or add in some hummus and pita bread for a feast. It’s also great in wraps or as a filling for fresh spring rolls. To store, keep it in an airtight container in the fridge for up to three days—just wait to add the dressing until right before serving to keep it fresh.

Vary this to suit your dietary needs

This salad is easy to customise! If you’re avoiding onions, simply leave them out. Garlic can be replaced with a dash of ground cumin and cayenne for a different flavour profile. To make it a heartier meal, toss in some grilled chicken, lamb, fish, or even add a poached egg on top. The possibilities are endless!

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

For loads of delicious, healthy and easy to make salads, click HERE.

This Quinoa Tabbouleh is a delicious and nourishing salad that's super easy to make. Dare I say it's even better than the original!
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5 from 7 votes

Quinoa Tabbouleh

A more nourishing version of the traditional version, this gluten-free Quinoa Tabbouleh is so delicious. I hope you love it as much as I do. 
Prep Time10 minutes
Cook Time15 minutes
Total Time25 minutes
Course: Salad
Servings: 4

Ingredients

  • 170 g quinoa (1 cup) or approximately 3 cups cooked
  • 1 red onion/s (small) finely diced
  • ½ bunch/s fresh parsley leaves -finely diced
  • ¼ bunch/s fresh mint leaves -finely diced
  • 2 red capsicum/s -diced
  • 1 Lebanese cucumber (small) diced (none in this photo as I can't stand it)

Dressing

  • 1 clove/s garlic -finely diced or crushed
  • 1 lemon/s -zest and juice (approx. ¼ cup juice)
  • 120 ml extra virgin olive oil (½ cup) extra virgin
  • Sea salt and freshly ground black pepper -to taste
Metric - US Customary

Instructions

  • Firstly rinse the quinoa in a fine sieve really well for at least 1 minute (this removes the bitter saponins from the quinoa). If you have time to soak the quinoa in water with a splash of apple cider vinegar (for up to 12 hours) this will improve its digestibility.
    Cook the quinoa by placing it into a pot with 2 cups of water.
  • Bring the mixture to a boil over medium-high heat, then decrease the heat a bit to maintain a gentle simmer. Cook uncovered until the quinoa has absorbed all of the water, about 10 to 12 minutes.
  • Remove the pot from heat, cover, and let the quinoa steam for 5 minutes. This step gives the quinoa time to pop open and the little white spiral to appear. After 5 minutes, remove the lid and fluff the quinoa with a fork. Allow to cool.
  • Mix it together with all of the other ingredients.
  • To make the dressing, combine all of the dressing ingredients in a jar and shake well until combined (it looks almost creamy).

Thermomix method

  • Rinse the quinoa in a fine sieve really well for at least 1 minute. Add 700g water to TMX bowl. Tip quinoa into steamer basket and cook for 15 minutes, Varoma temp, speed 4, MC on, or until cooked.
  • Use your TMX spatula to remove the steaming basket and tip quinoa onto a plate to cool. Tip out remaining steaming water.
  • Chop the parsley and mint in your TMX 5 seconds speed 5.
  • Combine the salad and then make your dressing (without rinsing it).
  • Chop the garlic 5 seconds, speed 8.
  • Add the lemon, zest, olive oil and seasoning and combine 10 seconds, speed 6.

Make-ahead

  • You can make quinoa ahead of time, store in the fridge, and then make this salad very quickly!
  • Make ahead but don’t dress until right before serving.

Store

  • Store in an airtight container in the fridge.

Notes

Onion-free

Simply omit the onion.

Garlic-free

Replace the garlic with ½ teaspoon ground cumin and a pinch of cayenne pepper.

Make a meal of it

I love this salad as is, but there are so many ways to make it into a big meal...
  • add any grilled protein such as chicken, fish, lamb, tempeh
  • add some hummus and pita bread for a feast
  • lovely with toasted nuts or seeds added
  • I love this with grilled chorizo and goat or feta cheese
  • have it for breakfast with a poached egg
  • delicious in a wrap with falafel
  • I often use leftovers to fill fresh spring rolls.
 
For more sides and salad inspo, check out my awesome ebook 'Well Nourished Sides and Salads' - just $9.95, click HERE to shop.
 
 

I'd love to hear how you like this twist on the classic. Post a comment or rate this recipe.

Raspberry Coconut Truffles

| No-bake Sweets

These Raspberry Coconut Truffles are a delicious blend of tart raspberries, creamy coconut, and rich dark chocolate. They’re a perfect no-bake treat that’s super easy to make too.

They are refined sugar-free, dairy-free and gluten-free and are just so delicious. The raspberry love heart in the centre makes it a perfect treat for your valentine on Valentines day. Think Bounty meets raspberry!

Health benefits

These chocolate truffles feature nutrient-rich ingredients like coconut milk and desiccated coconut, which offer healthy fats and fibre. The dark chocolate adds a dose of antioxidants, while the raspberries provide vitamin C and a tangy balance to the sweetness. You’ll find these truffles don’t include dates. Many people find dried fruit, particularly medjool dates, stimulate high blood sugars and really set off sugar cravings and energy/concentration slumps. That’s why you largely won’t find date loaded sweet recipes here at Well Nourished.

Ingredients

To make these healthy coconut truffles, you’ll need coconut milk, desiccated coconut, rice malt syrup (or honey/maple syrup), coconut oil, frozen raspberries, and melted dark chocolate. If you prefer to make your own raw chocolate, there’s a recipe link included for that option.

How to make chocolate raspberry truffles

Start by mixing the coconut milk, coconut, sweetener, and coconut oil in a medium bowl, blender or food processor until well combined. They should have the consistency of a paste that holds together when pressed. Press this mixture around the frozen raspberries and place on a baking tray lined with parchment paper. Chill in the freezer for 15 minutes. In the meantime, melt dark chocolate or prepare raw chocolate. Coat the coconut-covered raspberries in the melted chocolate, freeze again, and coat a second time for a thicker shell.

Serving suggestions and how to store

These raspberry coconut truffles are best stored in the fridge or freezer, as they tend to soften at room temperature. Serve them straight from the freezer for a yummy and indulgent snack.

Vary raspberry coconut truffles to suit

For a low-fructose version, opt for rice malt syrup as your sweetener. Vegans can use rice malt or maple syrup and make their own dairy-free raw chocolate for a completely plant-based treat.

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

For more easy to make, delicious no-bake treats, click HERE.

These no-bake, refined sugar-free raspberry coconut truffles are so delicious & very easy to make. Such a healthy treat!
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5 from 1 vote

Raspberry Coconut Truffles

These pretty, delicious Raspberry Coconut Truffles are the perfect treat for a loved one and a lot easier to make than they look. Gluten, dairy and refined sugar-free. 
Prep Time20 minutes
Chill10 minutes
Total Time30 minutes
Course: Dessert
Servings: 12 Truffles

Ingredients

  • 120 ml canned coconut milk (½ cup)
  • 120 g desiccated coconut (1½ cups)
  • 2 tbsp rice malt syrup, honey or maple syrup
  • 1 tbsp coconut oil - softened
  • 12 frozen raspberries
  • 100 g dark chocolate -melted or raw chocolate (recipe here)

Instructions

  • Combine the coconut milk, coconut, sweetener and coconut oil by hand or in a food processor until well combined. If using a Thermomix blend 10 seconds, reverse speed 3. The mixture should be moist but hold together when pressed.
  • Press the coconut mixture firmly around the frozen raspberry and place on a  tray or plate lined with baking paper.
  • Place on a baking tray or baking sheet lined with baking paper and pop in the freezer for 15 minutes or more.
  • Whilst they are freezing, make some raw chocolate (recipe here) or melt regular dark chocolate by breaking it up and placing it in a ceramic or glass bowl sitting on top of a pot of just boiled water. Stir until it's melted.
  • Remove the coconut covered raspberries from the freezer and coat in the chocolate (use two forks to move the truffles around in the chocolate to coat them).
  • Place back on the tray and pop back in the freezer for 5 minutes until set.
  • Dunk again for a second coating of chocolate. If using raw chocolate, mix it well again in case it has begun to separate and dunk them again so they should be well coated.

Store

  • Set and store in the freezer until you are ready to gobble them up.
  • If using the raw chocolate to coat - as with any raw chocolate treat, these will melt and fall apart at room temperature. For a more stable treat, coat them in melted dark chocolate.

Notes

Low- fructose

Choose rice malt syrup as your sweetener.

Vegan

Choose rice malt or maple syrup as your sweetener and make your own raw, dairy-free chocolate.
 
 

I'd love to hear how you loved these cuties. Post a comment or rate this recipe.

Rainbow Detox Salad

| Vegetarian, Salads

Chopped salads are a favourite in our households because they are quick and easy to make and most importantly delicious. This Rainbow Detox Salad is packed with colourful veggies and bursting with fresh flavours. It’s a nutrient-dense, raw salad featuring cauliflower, broccoli, and carrot, with a creamy avocado and tahini dressing that ties it all together. Perfect for a light, refreshing meal or a side dish, it’s as beautiful as it is delicious.

This is a salad that often appeals to salad resistant kid and also toddlers because it’s texture is very different to eating the vegetables in their whole form. My daughter actually calls this ‘baby food’ salad because I often gave it to them when they were little (before they loved whole salads like they do now).

Why is it healthy?

The Rainbow Detox Salad is loaded with antioxidants, fibre, and vitamins. Broccoli and cauliflower both belong to the family of vegetables known as brassicas. They possess compounds that support both phases of liver detoxification (including the specific enzyme systems that processes known carcinogens).

Carrot, garlic, avocado, parsley, coriander are antioxidant rich and also support liver detoxification pathways. Pomegranate is a rich source of antioxidants. The fats in the avocado and tahini are anti-inflammatory and help to support the absorption of fat soluble vitamins. And the lime juice (or lemon juice) is rich in vitamin C.

There is 10g fibre, 7g protein per serve. Pair this salad with about 100g chicken, steak or tuna which adds about 25-30g extra protein making this a very nourishing meal.

Ingredients

This salad calls for fresh veggies like cauliflower, broccoli, and carrots, paired with herbs like parsley or coriander (cilantro). The creamy dressing is made from avocado, tahini, garlic, lime, and a touch of honey or rice malt syrup for sweetness. The pomegranate seeds on top add colour and flavour, making it a feast for the senses.

How to make this rainbow detox salad

To prepare, pulse the broccoli, cauliflower, carrot, and parsley in a food processor until finely chopped, being careful not to over-process. Then, blend the dressing ingredients—avocado, tahini, garlic, lime juice, and water—until smooth, adding water gradually for the desired consistency. Toss everything together and sprinkle with pomegranate seeds for a delicious and detoxifying salad.

Serving suggestions and how to store

Serve this rainbow detox salad immediately to enjoy the fresh crunch and vibrant flavours. It pairs wonderfully with grilled fish or chicken for a complete meal. If you have leftovers, store them in an airtight container in the fridge for up to a day, but note that the dressing is best enjoyed fresh.

Vary this rainbow detox salad to suit

You can easily modify this salad to suit your dietary preferences. For a garlic-free version, swap the garlic for grated ginger. If you need a sesame-free option, use almond butter instead of tahini. To make it fructose-friendly, opt for rice malt syrup as your sweetener instead of honey.

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

For lots more plant based recipe 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.

For more delicious, healthy, easy to make salads click HERE.

This Rainbow Detox Salad is an easy to make, super healthy salad that the whole family (even salad resistant kids) will love.
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4 from 1 vote

Rainbow Detox Salad

This Rainbow Detox Salad is one nourishing salad - it truely is food as medicine without compromising on deliciousness. 
Prep Time15 minutes
Total Time15 minutes
Course: Salad
Servings: 2

Ingredients

  • ¼ head/s cauliflower -florets and stems
  • ¼ head/s broccoli -florets and stems
  • 1 carrot/s (large) roughly chopped
  • ¼ bunch/s fresh parsley leaves -or coriander leaves
  • ½ pomegranate -seeds (can sub raisins, craisens or fresh grapes), see method below for tips on removing the seeds from the pomegranate very easily

Dressing

  • 1 clove/s garlic
  • ½  avocado/s -flesh
  • 1 tbsp hulled tahini 
  • ¼ tsp sea salt
  • ground black pepper
  • ½  lime/s -juice (or lemon)
  • 1 tbsp rice malt syrup or honey (optional)
  • 60 ml water (¼ cup approx.)

Instructions

  • If your cauliflower and broccoli are small, use a half a head. If they are large stick with quarter.
  • Place the broccoli, cauliflower, carrot, parsley or coriander in a food processor and pulse until just chopped. Set aside.
  • If using a Thermomix, I use the turbo pulse button in short bursts. Please watch the consistency closely as you go (over-processing can result in a detox juice rather than salad)!
  • You could also chop/grate by hand, obviously a bit more labour intensive.
  • Now make your dressing. Personally, I don't bother to rinse my processor to make the dressing. Mix all of the ingredients (except the water) together until combined (if using a Thermomix 5-10 seconds, speed 4). Now add the water gradually until you get a thick consistency that can be drizzled over the chopped salad.
  • Top with pomegranate seeds. The easiest way to remove the seeds is to cut the fruit in half, holding the cut side facing down in your palm. Bang the skin side of the fruit with a large metal spoon, the seeds should just fall out leaving the white pith behind.
  • Drizzle over the dressing, toss and serve immediately.

Notes

Garlic-free

Replace the garlic with a 2cm piece of ginger root, finely grated.

Sesame-free

Replace the tahini with almond butter or simply omit. 

Fructose-friendly

Choose rice malt as your sweetener. 

 

 

Love to hear if you and your family like this delicious and very nourishing salad? Please post a comment below.

Chocolate Fudge Ice Blocks

| After School Snacks, Ice-blocks

My kids love to make these Chocolate Fudge Ice Blocks in the summer and I love that they are enjoying a ‘healthy’ and nourishing treat. We’ve made lots of simple chocolate based ice blocks over the years but the ones with avocado have always been favourites. I think because it adds a fudge-like texture, and of course I’m not complaining, it’s a welcome inclusions as far as I’m concerned.

Health Benefits

Not only do these homemade fudge pops have the creamiest texture, they’re also a healthier alternative to store-bought versions (which non only are often loaded with nasty ingredients like high fructose corn syrup). Avocado is full of filling, healthy fats, while cacao powder adds a boost of antioxidants. Full-fat coconut milk provides a immune support plus a creamy texture without dairy, and you can choose your favourite natural sweetener like honey, rice malt syrup, or pure maple syrup to keep things refined sugar-free.

Ingredients

There are so many healthy ingredients in these fudge popsicles. You’ll need creamy avocado, rich coconut milk, and raw cacao or unsweetened cocoa powder to get that fudgy texture. Sweeten things up with rice malt syrup, honey, or maple syrup, and use coconut water for extra mineral rich sweetness. Blend these all together for a luscious chocolate treat!

How to make healthy chocolate ice creams

The instructions couldn’t be easier. Simply blend all the ingredients—avocado, coconut milk, cacao powder, sweetener and coconut water—until smooth and creamy. Pour the mixture into ice block moulds and pop them in the freezer. If you don’t have moulds, just pour the mix into little cups, add a popsicle stick, and freeze until solid.

Serving suggestions and how to store

These Chocolate Fudge Ice Blocks are perfect for an after-school snack or a cooling treat on a sunny day. Once frozen, they’ll last in the freezer for up to a month. If you don’t have popsicle molds, pop them into little cups with a lid to prevent freezer burn.

Vary this to suit your dietary needs

These are very allergy friendly, but feel free to swap ingredients to suit your dietary needs! If you’re avoiding coconut, use your favourite dairy or non-dairy milk. For a low-fructose option, stick to rice malt syrup, and if you’re avoiding cacao, try carob powder instead for a different flavour. For vegans, rice malt or maple syrup works great as a sweetener! If you’d like to add in a little protein, add a tablespoon or two of almond butter or peanut butter. Or add in a banana for a banana choc fudgsicles.

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

For more delicious, healthy ice block recipes, click HERE.

Chocolate Fudge Ice Blocks are the perfect treat to satisfy your sweet tooth. They’re packed with healthy fats from avocado and coconut milk.
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4.50 from 10 votes

Chocolate Fudge Ice-blocks

These Chocolate Fudge Ice Blocks are the perfect creamy treat to satisfy your chocolate cravings on a hot day. They’re rich, fudgy, and packed with healthy fats from avocado and coconut milk. Plus, they’re super easy to make—just blend and freeze for a delicious homemade dessert that both kids and adults will love!
Prep Time10 minutes
Total Time1 hour 10 minutes
Course: Dessert, Snack
Servings: 6 ice blocks

Ingredients

  • 1 avocado/s -flesh
  • 270 ml canned coconut milk (I used Ayam brand)
  • 60 g cacao powder (½ cup) unsweetened Dutch process or raw
  • 85 g rice malt syrup, honey or maple syrup (¼ cup)
  • 160 ml coconut water (⅔ cup)

Instructions

  • In a high speed blender or Thermomix blend until smooth and creamy.
  • Pour into ice block moulds and freeze until set. If you don't have moulds, pour into little cups, poke in a popsicle stick and freeze.

Notes

Coconut-free

Substitute with your preferred dairy or dairy-free milk.

Low-fructose

Choose rice malt syrup as your sweetener.

Cacao-free

Substitute carob powder.

Vegan

Choose rice malt or maple syrup as your sweetener.

Banana choc ice block

Add in one banana. 

Nutty popsicle

Add in a tablespoon or two of peanut butter or any nut butter.
 
 

Hope your family likes these as much as we do!

Nut-free Cacao Bliss Balls

| Healthy Lunchbox, No-bake Sweets

This super simple recipe is a special share from the ‘No-bake’ chapter of my gorgeous ebook ‘The Well Nourished Lunchbox’. These Nut-free Cacao Bliss Balls are a quick and easy to make treat, very nutritious and satisfies the strongest chocolate craving. They are nut-free, gluten-free, dairy-free, grain-free, egg-free and refined sugar-free; a bit of a change from the dried fruit, high-sugar energy balls or bars about.

Health benefits

These bliss balls are loaded with nutrient-rich seeds, providing a good dose of protein, fibre and healthy fats to keep you energised. The sunflower seeds are a wonderful source of vitamin E, many essential minerals, monounsaturated fats and protein. The pumpkin seeds super-charge this recipe with zinc and the sesame seeds with calcium. The chia seeds are a balanced blend of fibre, essential omega-3 fatty acids, protein and many phytonutrients. The principle medium chain fatty acids in coconut, lauric and capric acid, are anti-inflammatory and support immune and digestive health. The cacao adds antioxidants galore and the cinnamon stabilises blood sugars for a sustained energy release! Plus they’re refined sugar-free for the win! Many people find dried fruit, particularly medjool dates, really set off sugar cravings and energy/concentration slumps. That’s why you largely won’t find date loaded sweet recipes here at Well Nourished. 

Bonus Points

Activate (soak and then dehydrate) your mixed seeds to make them more digestible and nutritious. Otherwise use lightly toasted seeds for a nuttier result.

Ingredients

You only need a few wholesome ingredients for these nut-free chocolate bliss balls, including mixed seeds, chia seeds, desiccated coconut, cacao (or cocoa powder) and a natural sweetener of your choice. They’re simple to make and can easily be customised with different ingredients to suit your taste and dietary needs.

How to make Nut-free Chocolate Bliss Balls

Making these nut-free bliss balls couldn’t be easier. Simply blend all the dry ingredients in a food processor, then mix in the coconut oil, vanilla, and sweetener. Roll them into balls (or press into a tin for an even quicker option – we call these Bliss Bites), pop them in the fridge or freezer to set, and you’re done! They’re such a great snack. 

Serving suggestions and how to store

These nut-free cacao bliss balls are best stored in the fridge to keep them firm. You can also freeze them for up to three months, which makes them great for batch prepping. Toss them into lunch boxes straight from the freezer, and they’ll stay fresh until snack time (in warmer weather pack against an ice brick). Enjoy them on their own or pair with a cup of tea for an afternoon treat.

Vary nut-free cacao bliss balls to suit your dietary needs

To make these chocolate bliss balls low-fructose, opt for rice malt syrup as the sweetener. If you’re avoiding coconut, you can replace it with more ground seeds and use butter or ghee instead of coconut oil. For a cacao-free version, swap the cacao for carob powder, and if you’re vegan, stick to rice malt or maple syrup. You can also skip rolling them into balls and press the mixture into a tin for easy snack bars!

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

For more easy to make, delicious no-bake treats, click HERE.

These easy to make Nut-free Cacao Bliss Balls are a bit of a change from the dried fruit, high-sugar energy balls or bars about.
Print Recipe
4.89 from 9 votes

Nut-free Cacao Bliss Balls

These nut-free cacao bliss balls are a delicious and healthy snack that’s perfect for lunch boxes, afternoon pick-me-ups, or post-workout treats. Packed with seeds, cacao, and natural sweeteners, they’re super easy to make and store, plus they’re free from nuts, making them a great option for anyone with allergies.
Prep Time10 minutes
Total Time20 minutes
Course: Snack
Servings: 20 balls

Ingredients

  • 150 g mixed seeds (approx. 1 cup) ground (140g pumpkin and/or sunflower seeds plus 1 tablespoon linseed)
  • 20 g chia seeds (2 tablespoons) ground
  • 80 g desiccated coconut (1 cup)
  • 30 g cacao powder (¼ cup) unsweetened Dutch process or raw
  • 1 tsp ground cinnamon
  • 85 g rice malt syrup, honey or maple syrup (¼ cup)
  • 100 g coconut oil (½ cup)
  • 1 tsp vanilla -powder, extract or essence

Instructions

  • Start with grinding your seeds. If using a Thermomix, 10 seconds speed 10. Jut take care not to over grind them o they release oils (if you do, use less coconut oil).
  • In a bowl or food processor combine the seeds, chia or flax, coconut, cacao and cinnamon. If using a Thermomix 10 seconds, speed 5.
  • Add the sweetener, coconut oil and vanilla and mix until well combined. If using a Thermomix 10 seconds, speed 5.
  • The mixture should be moist and hold together when squeezed. If it feels too oily add more seed meal (or just press into a lined tin, chill, slice and make bliss bites).
  • Roll into small balls and toss in the extra coconut or cacao if desired. This is a great job for the kids.
  • Place on a tray lined with baking paper and pop in the fridge or freezer to set.

Store and serve

  • Store in an airtight container in the fridge for a few weeks, or freeze for up to three months.
  • I pack these into the lunch box from frozen (against an ice brick). They will fall apart if not kept cool.

Notes

Low-fructose

Choose rice malt syrup as your sweetener.

Coconut-free

Replace the desiccated coconut with more ground seeds and the coconut oil with butter or ghee.

Cacao-free

Replace the cocoa with carob powder.

Vegan

Choose rice malt or maple syrup as your sweetener.

Time saving Tip

Sometimes I just don't have the patience to roll balls.  This mixture can also be pressed into a tin lined with baking paper, chilled to set and then cut into squares and stored.
 

I'd love to hear how your kids enjoy this recipe - post a comment or rate this recipe below. 

Pecan Pie Cookies

| After School Snacks, Baked Sweets, Holidays & Entertaining

I’ve always loved Pecan Pie, but now days, I find it way to sweet; one mouthful and I’m well and truly done. So craving the flavour without the sweetness, I thought I’d come up with a less sugary alternative. These Pecan Pie Cookies are a delicious twist on the classic dessert, combining the rich flavours of pecan pie with the convenience of a cookie. Perfect for satisfying your sweet tooth, these cookies are a hit at gatherings or just for enjoying with your afternoon tea. Plus, they’re easy to whip up and will leave your kitchen smelling heavenly!

PS – I plan to bake a few batches to pop in pretty jars for Christmas presents, they make such a beautiful festive treat.

Health benefits

Packed with wholesome ingredients like almond meal and nut butter, these pecan pie cookies offer healthy fats and protein to keep you satisfied. Almond meal is a great source of vitamin E and magnesium, while pecans provide antioxidants and healthy fats, making these cookies a delicious treat.

Ingredients

For the base, you’ll need almond meal, macadamia nut oil, rice malt syrup or honey, vanilla extract and water to help bind everything together. The filling is where the magic happens, with roasted pecans, nut butter, rice malt syrup or maple syrup, and warm spices like cinnamon and cloves. Don’t forget the extra pecans for topping!

How to make Pecan Cookies

Start by preheating your oven and lining a baking tray with parchment paper. Mix the base ingredients until they form a sticky dough, then roll into balls and press them down to create an indentation. For the filling, combine the nut butter, syrups, and spices, then spoon it into each cookie’s centere before topping with a pecan. Bake until golden brown, cool, and enjoy!

Serving suggestions and how to store

These cookies are perfect for serving at parties, alongside your favorite tea or coffee, or as a sweet treat anytime. Store them in an airtight container in the fridge to keep them fresh, or freeze them for up to three months for a delightful snack later on.

Vary these pecan pie cookies to suit

If you’re looking for a fructose-friendly and vegan option, simply swap the sweetener for rice malt syrup. Unfortunately, if you have nut allergies, this recipe won’t work for you, but we do have lots of other nut-free recipe on the website.

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

For more easy to make, heathy sweet treats, click HERE.

These delicious Pecan Pie Cookies are a healthy alternative to super sweet pecan pie. Gluten-free, grain-free, dairy-free and egg-free
Print Recipe
5 from 6 votes

Pecan Pie Cookies

All of the flavours of a Pecan Pie in a cookie. It's easy to make, gluten, grain and refined sugar free. 
Prep Time15 minutes
Cook Time15 minutes
Total Time30 minutes
Course: Snack
Servings: 12 cookies

Ingredients

Base

  • 150 g almond meal (1¼ firmly packed cups) 
  • 55 g macadamia nut oil (¼ cup) 
  • 85 g rice malt syrup or honey (¼ cup)
  • 1 tsp vanilla -powder, extract or essence
  • 1 tbsp water (very important to keep them from spreading)

Filling

  • 10-15 pecan nuts (about 2 heaped tbsp), roasted and roughly chopped
  • 1 tbsp nut butter (I used cashew nut butter)
  • 3 tbsp rice malt syrup or maple syrup
  • 1 tsp ground cinnamon
  • Pinch ground cloves
  • 15 pecan nuts -extra to top each cookie

Instructions

  • Preheat your oven to 150℃/ 300℉ (fan-forced). Line a baking tray with safe baking paper (I love 'If You Care' brand).
  • In a bowl or food processor, mix the ingredients for the base until well combined. If you have a Thermomix mix 10 seconds, speed 4. You should have a sticky, slightly oily dough that you can roll into balls. If not, add more almond meal, tablespoon by tablespoon.
  • With damp hands, roll the dough into small balls (a bit smaller than a ping pong ball), place on your lined baking tray and press the middle with your thumb to make an indented centre.
  • Now make the filling by mixing the ingredients together until well combined.
  • Place about half a teaspoon onto each cookie, top with a whole pecan nut and bake for 15 minutes or until golden brown.
  • If you'd like to caramelise the top, sprinkle with a little coconut sugar before baking.
  • Allow to cool (they will firm up as they cool) and store in an airtight container.

Store

  • Airtight in the fridge and can be frozen for up to 3 months.

Notes

Fructose friendly and vegan

Choose rice malt syrup as your sweetener.

Nut-free

This is not the recipe for you. 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.
 
 

I'd love to hear how you enjoy these delicious biscuits. Post a comment or rate this recipe below.

Coco-Beet Berry Smoothie

| Drinks & Smoothies

This Coco-Beet Berry Smoothie is a delicious and nutritious drink that’s perfect for breakfast or as a satisfying snack. With a blend of frozen berries, cacao powder, and the earthy sweetness of beetroot, this smoothie is not only packed with flavour but also loaded with antioxidants, healthy fats, and essential vitamins. It’s an easy way to start your day on a healthy note or enjoy a refreshing pick-me-up anytime!

Most mornings, my 7yr old son (the most laid back individual in the world and not particularly partial to anything to domesticated), makes the family a smoothie. Usually, he sticks to favourite combinations like berry, spinach, banana or pineapple, spinach, lime and mint; but occasionally, with a little guidance he likes to get creative.

My only stipulation with the morning smoothie is that it has a little veg in it (and he usually picks spinach or avocado). But one day recently he decided that we should try beetroot in the smoothie. A few weeks on, we’ve been fine-tuning this recipe and I think we’ve got to the really delicious stage, worthy of officially sharing.

Health benefits

This smoothie is a powerhouse of nutrition!  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). Berries provide carbohydrates, vitamin C and antioxidants that help fight inflammation and support your immune system, while cacao powder adds a rich chocolate flavour along with magnesium for energy. The coconut water is rehydrating and the nut butter a great source of healthy fats and protein, keeping you full and satisfied.

Ingredients

To whip up this delicious beetroot smoothie, gather frozen raspberries (or frozen strawberries or a mix), cacao powder, peanut butter (or your favourite nut butter), rice malt syrup (honey or maple syrup), fresh beets, and coconut water.

How to make this beet smoothie recipe

Simply peel the beetroot and blend all the ingredients together in a high-powered blender until smooth. If you’re using a Thermomix, just blend for about 30 seconds on speed 9. It’s that easy! Pour into a glass and enjoy immediately for a refreshing and nutritious treat.

Serving suggestions and how to store

This coco-beet berry smoothie is best enjoyed fresh. If made with frozen berries it’s thick enough to turn into a smoothie bowl. If you have leftovers, you can freeze them into little cups or ice-block molds for a great snack another day.

Vary this coco-beet berry smoothie to suit

This smoothie is gluten-free, dairy-free and grain-free. But feel free to customise it to suit your dietary preferences! If you’re avoiding coconut, simply swap out the coconut water for your favourite milk (dairy or almond milk or coconut milk). For a nut-free version, replace the nut butter with tahini or omit it altogether. If you’re watching your fructose intake or are vegan, use rice malt syrup as your sweetener. You can also boost the protein content by adding a scoop of wholefoods protein powder for an extra nutritious kick!

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

Coco-Beet Berry Smoothie - this delicious gluten-free and dairy-free smoothie is packed full of nutrition.
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5 from 4 votes

Coco-beet Berry Smoothie

This Coco-beet Berry Smoothie is a delicious way to include the super nourishing vegetable beetroot into your day. Try it, you won't be disappointed. 
Prep Time5 minutes
Total Time5 minutes
Course: Drinks
Servings: 2

Ingredients

  • 100 g frozen raspberries (1 cup) or strawberries or a mix
  • 2 tbsp cacao powder (unsweetened Dutch process or raw)
  • 2 tbsp peanut butter (or any other nut butter)
  • 1-2 tbsp rice malt syrup, honey or maple syrup
  • ½ small raw beetroot -peeled and diced
  • 250 ml coconut water (1 cup) or Coco Quench is nice too

Instructions

  • Blend together in a high powered blender until smooth. Thermomix 30 seconds, speed 9.
  • Enjoy as part of a very healthy breakfast or snack.

Store

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

Notes

Coconut-free

Replace the coconut water with a nut-milk.

Nut-free

Replace the nut butter with tahini (or just leave it out).

Low-fructose

Choose rice malt syrup as your sweetener.

Boost the protein

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

I'd love to hear how you like this veggie boosted smoothie. Post a comment to let me know.

Raw Snickers Bar

| After School Snacks, No-bake Sweets

There are times when a specific flavour combination gets stuck in my mind, and that’s often how a new recipe takes shape. While peanuts aren’t usually my go-to, I recently found myself craving them – especially after receiving multiple requests from Snickers bar fans for a healthier, raw snickers bar. This recipe is what came out of that craving.

Originally, I designed it with three distinct layers (nougat layer, caramel layer and chocolate). But to save time in the kitchen, I simplified it to just two: the caramel-nougat filling and the chocolate layer. You can make this as a slice or shape it into chocolate bars. Personally, I prefer the slice—less fuss, more enjoyment!

Plus, this recipe is free of dried fruits like medjool dates, making it a fantastic fructose-free treat. I hope you love this gluten-free, grain-free, dairy-free treat as much as my family and I do!

Health benefits of this raw snickers bar

These vegan snickers bars are rich in healthy fats from coconut oil and almond meal, this treat also provides a good dose of plant-based protein from peanut butter and tahini. Almonds add a satisfying crunch along with fibre, magnesium, and vitamin E. This combination of protein, fats and fibres mean these snickers bars really do satisfy!

Ingredients

The base layer is made with peanut butter, tahini, rice malt syrup or maple syrup, melted coconut oil, almond meal, toasted almonds, and a pinch of sea salt. The chocolate layer consists of coconut oil, raw cacao powder, and rice malt syrup. All put together to taste just like a snickers!

How to make healthy snickers bars

To make this raw snickers slice, start by blending the ingredients for the base layer in a food processor until smooth, then press it into a slice tin lined with baking paper (parchment paper). Press the toasted almonds into the base and freeze. For the chocolate, mix coconut oil, rice malt syrup, and cacao powder, then pour over the base and return to the freezer to set. Once firm, slice and enjoy! See the instructions below to make a raw snickers ‘bar’ (so coated in chocolate on all sides).

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

Serving suggestions and how to store

Keep these treats stored in and airtight container in the fridge or freezer for best texture and longevity. They can be enjoyed straight from the freezer for a more solid, chewy texture, or from the fridge for a softer bite. Like all raw treats, they need to be kept chilled or they can melt!

Vary this raw snickers bar to suit your dietary needs

For a fructose-friendly version, use rice malt syrup as your sweetener. If you prefer a sesame-free option, substitute tahini with more peanut butter or another nut butter. For a coconut-free version, replace the coconut oil with ghee or cacao butter.

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

For more quick and easy to make no-bake sweet treats, click HERE.

This Raw Snickers Bar recipe is a yum, healthy twist on a classic treat, using wholesome ingredients. It's gluten-free, grain-free and vegan.
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4.91 from 22 votes

Raw Snickers Bar

This Raw Snickers Bar recipe offers a delicious, healthy twist on a classic treat, using wholesome ingredients and natural sweetness, making it a great snack for satisfying cravings without refined sugars.
Prep Time15 minutes
Chill30 minutes
Total Time45 minutes
Course: Dessert, Snack
Servings: 12

Ingredients

Base layer

  • 125 g peanut butter (½ cup)
  • 125 g hulled tahini  (½ cup)
  • 85 g rice malt syrup or maple syrup (¼ cup)
  • 100 g coconut oil (½ cup)
  • 100 g almond meal (1 cup)
  • Pinch sea salt
  • 50 g raw almonds (½ cup) toasted

Chocolate layer or coating

  • 200 g coconut oil (1 cup) softened
  • 85 g rice malt syrup or maple syrup (¼ cup)
  • 30 g cacao powder (¼ cup) unsweetened Dutch process or raw

Instructions

  • Start with the base layer. In a food processor, mix the peanut butter, tahini, sweetener, coconut oil, sea salt and almond meal until well combined (If you have a Thermomix, mix 30 seconds, speed 4).
  • Press into a slice tin (mine is 20 x 30cm), lined with baking paper.
  • Place the almonds on top and press into the filling. Pop in the freezer until firm.
  • To make the chocolate, mix the melted coconut oil, rice malt and cacao in a small mixing bowl until combined (only takes a minute). If the ingredients are cold and not combining well you may need to warm slightly by sitting the bowl over a pot of steaming hot water. 
  • For a snickers slice, pour over the base layer and return to the freezer immediately, for 20-30 minutes to set.
  • To make a bar, you will need to cut your filling once set into the size bar you want, then working quickly toss it in the raw chocolate to coat. Place the bars on a tray lined with baking paper and pop back in the freezer to set for a minute or so. Repeat until it coated to your liking. It will need at least two coats if using raw chocolate (and only one if using melted dark chocolate).
  • Once set cut and store in the fridge or freezer.

Store

  • Like any raw treats, these need to be kept refrigerated or frozen. Personally, I like to store and eat from frozen.

Notes

Fructose friendly

Choose rice malt syrup as your sweetener.

Almond-free

Sub with whole roasted peanuts.

Sesame-free

Replace the sesame with a nut butter (either more peanut or another nut).

Coconut-free

You could sub with butter, ghee or cacao butter (it will change the texture and flavour a little but will still be lovely. 

Vegan

Choose rice malt or maple syrup as your sweetener.

Nut-free

This is not the recipe for you as the peanut flavour is hard to replicate without them. But 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.

Chocolate shortcut

You can also use melted dark chocolate for the chocolate layer (though no longer dairy-free and refined sugar-free). To melt, place the chocolate in a glass or ceramic bowl and sit on top of a pot of just boiled water. Stir until the chocolate has melted. 

 

 

I LOVE this recipe - how about you? Please post a comment or rate his recipe if you do too.

Baked Berry Custard

| Breakfast, Baked Sweets

Always keen for a shortcut, I love creating meals that you can quickly assemble then throw in the oven, set the timer and forget. Like most mums I juggle a million of things so I really don’t have the time or patience to stand over the stove stirring or working my way through loads of steps and stages… hence this Baked Berry Custard is such a winner!

I’ve had a few custard mishaps in my day – where I’ve turned away from the stove top, only to ruin a batch. So a healthy baked custard is my answer and to be honest, my whole family actually prefer the consistency of it too.

This Baked Berry Custard is a light and nutritious dessert or breakfast option, blending creamy custard with the natural sweetness of fresh berries. It’s simple to prepare and can be customised to suit different dietary needs. I really hope your family loves this also.

Health benefits

Packed with protein from eggs and full-fat yoghurt, this egg custard recipe provides essential nutrients, while the berries add antioxidants and fibre. It’s also a low sugar custard and refined sugar-free. 

Ingredients

The recipe calls for eggs, natural yoghurt, rice malt syrup or maple syrup, vanilla extract, lemon zest, and your choice of fresh berries (blueberries, raspberries, or strawberries).

How to make this baked egg custard

Mix the eggs, sweetener, yoghurt, vanilla, and lemon zest until frothy. Grease four ramekins and divide the mixture evenly. Arrange the berries on top, place the ramekins in a water bath (which is a baking pan filled with hot water), and bake at 200°C until the custard is set.

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

Serving suggestions and how to store

Serve the custard as is or top it with muesli, stewed fruit, toasted coconut, or even chocolate shavings for an indulgent touch. Store any leftovers covered in the fridge.

Vary baked berry custard to suit your needs

For a dairy-free option, replace the yoghurt with coconut milk. To keep it low in fructose, use rice malt syrup as the sweetener.

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

For more quick, healthy breakfast recipes, click HERE.

Blueberry egg custard
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4.86 from 14 votes

Baked Berry Custard

This Baked Berry Custard recipe is a simple, nutritious breakfast or sweeten it up a little more and turn it into a decadent dessert. 
Prep Time10 minutes
Cook Time30 minutes
Total Time40 minutes
Course: Breakfast, Dessert
Servings: 4

Ingredients

  • 4 egg/s
  • 3 tbsp rice malt syrup or maple syrup (I find this enough, but you can add up to a ¼ cup for a sweeter custard)
  • 250 g natural or Greek yoghurt (1 cup)
  • ½ tsp vanilla -powder, extract or essence
  • 1 lemon/s -zest finely grated
  • 20 fresh blueberries (raspberries or pieces of strawberry)

Instructions

  • Preheat your oven to 200℃/395℉ (fan-forced).
  • In a food processor or blender, mix the eggs, sweetener, yoghurt, vanilla and lemon zest for 30 seconds (until well combined and frothy - like a smoothie). If using a Thermomix, blend 30sec, speed 4.
  • Grease the ramekins with a little butter or coconut oil.
  • Divide the mixture between the four ramekins and place in a water bath. I use a large ovenproof stainless steel fry pan (with a lid), filled to about ¾ of the way up the sides of the ramekins.
  • Arrange the fruit between the ramekins.
  • Cover with the lid and bake for about 30 minutes or until set in the middle. A good indicator is that the middle rises a little.

Serving suggestions

  • Obviously, as is is just fine
  • At breakfast, I often serve with a little of my toasted muesli on top
  • Nice with stewed or fresh fruit
  • Lovely with toasted coconut or nuts for dessert
  • Melted raw chocolate or shavings would make this much more decadent

Store

  • Covered in the fridge.

Notes

Dairy-free

Replace the yoghurt with coconut milk (I used the Ayam brand)

Low-fructose

Choose the rice malt syrup as your sweetener

Timesaving Tip

No need to wash the pan you use for the water bath (it's only boiled the water) - simple dry and store. You can also make these on the stove top, in a steam basket or steam oven - just make sure the water doesn't bubble up over the edge of the ramekins.
 

I'd love to hear how you enjoyed this -post a comment or rate this recipe.

Chicken, Bacon and Vegetable Meatloaf

| Make-ahead Meals, Chicken

This healthy, easy to make Chicken Bacon Vegetable Meatloaf came about when I was was looking to make a tasty no fuss meal that I could bake ahead and reheat later for dinner. I was planning meatballs, but wasn’t in the mood for rolling them, so decided to make this tasty meatloaf. This really nourishing meal was the delicious result. I hope you like it too?

Health benefits

Chicken provides lean protein, while the assortment of vegetables adds vitamins, fibre, and antioxidants. Using quinoa instead of breadcrumbs boosts the protein and fibre content, making this dish more nutrient-dense. All round its a healthy, nutritionally balanced meal.

Ingredients

This gluten-free chicken vegetable meatloaf recipe combines red onion, garlic, celery, carrot, capsicum, and spinach with chicken mince and smoky bacon. Flavoured with thyme and smoked paprika, the addition of rolled quinoa and eggs helps bind the ingredients together. It comes together to make a simple, healthy mid week meal that the whole family will love.

How to make this chicken meatloaf recipe

To make this chicken bacon vegetable meatloaf, start by finely chopping the vegetables and mixing them with the quinoa, egg, herbs, and spices. Mix the chicken mince in and press the mixture into a loaf tin lined with bacon rashers. Bake at 180°C (350°F) for around 30 minutes, then crisp the bacon under a grill.

Serving suggestions and how to store

Serve the meatloaf with steamed veggies, mashed sweet potatoes, or a fresh salad. Store leftovers in the fridge in an airtight container for up to 3 days, or freeze the cooked or uncooked loaf for future meals.

Vary chicken bacon vegetable meatloaf to suit your dietary needs

For an egg-free version, simply omit the egg—it will still hold together, though slightly less firm. You can also substitute rolled quinoa with fresh breadcrumbs for a more traditional texture.

For more quick, easy, nourishing and delicious meals, click HERE.

Chicken Bacon Vegetable Meatloaf - a really quick, easy to make & healthy dinner for the whole family. It's also gluten-free & dairy-free.
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4.47 from 15 votes

Chicken Bacon Vegetable Meatloaf

This Chicken Bacon Vegetable Meatloaf is a tasty and nutritious spin on classic meatloaf. Packed with hidden veggies, lean chicken mince, and a crispy bacon wrap, it's perfect for family dinners or meal prep.
Prep Time15 minutes
Cook Time30 minutes
Total Time45 minutes
Course: Main Course
Servings: 4

Ingredients

  • 1 red onion/s -peeled, halved
  • 2 clove/s garlic -peeled
  • 1 stick/s celery -roughly chopped
  • 1 carrot/s (large) roughly chopped
  • 1 red capsicum/s (small) roughly chopped
  • 30 g baby spinach (handful approx.)
  • 1 tsp dried thyme (or 2 teaspoons of fresh)
  • 1 tsp smoked paprika
  • 60 g rolled / flaked quinoa (½ cup) or fresh breadcrumbs
  • 1 egg/s
  • Sea salt and freshly ground black pepper -to taste
  • 500 g chicken mince
  • 4 rasher/s bacon

Instructions

  • Preheat your oven to 180℃/350℉ (fan-forced).
  • In a food processor, chop the onion, garlic, celery, carrot, capsicum and spinach finely. Place in a large mixing bowl.
  • Add the thyme, paprika, rolled quinoa, egg and salt/pepper and mix to combine. Add the chicken mince and squeeze together to combine the ingredients well.
  • Now line a loaf tin with your bacon rashers so they cover the base and sides of the tin.
  • Press the minced mixture in the tin (so it's firmly packed) and bake for approximately 30 minutes or until cooked through.
  • Once cooked, drain the delicious juices from the tin into a little jug and invert the loaf onto a tray. Place it under a moderate grill for 5 minutes or so to crisp the bacon.
  • Slice with a serrated knife and serve with the reserved pan juices.

Thermomix method

  • Preheat your oven to 180℃.
  • In the Thermomix, chop the onion, garlic, celery, carrot, capsicum and spinach 10 seconds, speed 5.
  • Add the thyme, paprika, rolled quinoa and egg and mix to combine, 10 seconds, speed 2. Add the chicken mince and mix, reverse, 20 seconds, speed 2 (you will need to scrape down the sides to help it combine fully).
  • Now line a loaf tin with your bacon rashers so they cover the base and sides of the tin.
  • Press the minced mixture in the tin and bake for approximately 30 minutes or until cooked through.
  • Once cooked, drain the delicious juices from the pan into a little jug and invert the loaf onto a tray. Place it under a moderate grill for 5 minutes or so to crisp the bacon.
  • Slice with a serrated knife and serve with the reserved pan juices.
  • Note - it can also be steamed in the Varoma for 45 minutes (then bacon crisped as above).

Serve

  • With steamed vegetables or a big salad.
  • I also love meatloaf with mashed potato or sweet potato or this Magic Mash. To make a simple mashed sweet potato, place washed whole sweet potatoes in the oven to bake alongside the meatloaf. Once they are cooked, simply scoop the flesh out of the skin and mash with a dollop of butter and sea salt.

Make-ahead

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

Store

  • Store in an airtight container in the fridge.
  • Can also be frozen (either raw or after cooking). Fully defrost before cooking/ re-heating.

Notes

Egg-free

Just omit it. It won't be quite as firm, but still delicious.
 

I love to receive comments and questions about my recipes. It really helps me to shape what I share with you in the future. Share you comment below.

Baked Brown Rice Pudding

| Breakfast

This gluten-free Baked Brown Rice Pudding is a wholesome, satisfying dessert or breakfast option that turns leftover rice into a delicious and nourishing dish. It’s a versatile recipe that can be customised with your choice of spices, fruits, and sweeteners.

One of the ways I manage to feed my family unprocessed foods without spending endless hours in the kitchen is to always cook more than we need for that meal. So even when I cook rice to go with a curry, I often cook a little extra and use it to make this delicious breakfast (that could also double as dessert).

In my many years consulting as a Naturopath and assessing patients diets, the one meal where most people failed drastically, was breakfast. I found so many people searching for energy, vitality, 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. In my professional opinion, eating a nutritionally balanced, unprocessed breakfast each and every day is THE very best place to start if you want to improve your overall health and wellbeing. Find an awesome range of brekkie inspo in my ebook ‘Rise and Shine a Well Nourished Breakfast‘ – designed with mad morning’s in mind, it will ensure your brekkie is as good as it gets.

Health Benefits

Did you know that half of the daily calories for half of the world’s population come from rice? For many of the oldest living people in the world, brown rice is a dietary staple. Brown rice is a low allergenic, high fibre and nutrient rich food. When brown rice is produced, only the outermost layer of the rice kernel, the hull (which contains few nutrients) is removed. According to The Worlds Healthiest foods, ‘the complete milling and polishing that converts brown rice into white rice destroys 67% of the vitamin B3, 80% of the vitamin B1, 90% of the vitamin B6, half of the manganese, half of the phosphorus, 60% of the iron, and all of the dietary fiber and essential fatty acids.’ I always try to soak my rice before cooking it to ensure it’s as digestible and nourishing as can be.

As you will notice, I have used brown basmati because I adore the flavour, but feel free to use any brown rice available to you. Combined with protein from the milk, eggs (see variations for egg-free), and nuts, this makes a wonderful, sustaining breakfast. The additional anti-inflammatory spices and lemon zest make this even more nourishing and healing. Their warming, immune boosting properties make this a wonderful start to a wintery day.

Ingredients

You’ll need leftover cooked brown rice, eggs, milk, a sweetener like rice malt syrup or honey, and your choice of fruit and nuts for topping. Spices like cinnamon, cardamom, and ginger can also be added for a warming flavour boost.

How to make this baked rice pudding recipe

Start by preheating your oven to 200℃/395℉ and greasing a baking dish. Spread the cooked rice evenly in the dish. Whisk together the eggs, milk, sweetener, vanilla extract, lemon zest, and spices, then pour this mixture over the rice and stir. Top with almonds or other nuts and fruit, and bake for 20-30 minutes until the pudding is set like custard.

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

Serving suggestions and how to store

Enjoy this creamy brown rice pudding warm from the oven, topped with full-fat natural yogurt, cultured sour cream, or coconut yogurt. Leftovers can be stored in an airtight container in the fridge for a couple of days, making it a great meal-prep option for breakfasts or snacks.

Vary this baked brown rice pudding to suit your dietary needs

For a low-fructose version, use rice malt syrup and low-fructose fruits like berries. The pudding can easily be made dairy-free by using nut or coconut milk and served with coconut yogurt. For an egg-free or vegan option, replace the eggs with chia gel and use a plant-based milk. To make it nut-free, substitute the nuts with seeds or shredded coconut.

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

For more delicious, healthy and easy to make breakfast recipes, click HERE.

This gluten-free, healthy Baked Brown Rice Pudding is a versatile dessert or breakfast that turns leftover rice into a delicious & nourishing dish.
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4.68 from 34 votes

Baked Brown Rice Pudding

This Baked Brown Rice Pudding is a wholesome, satisfying dessert or breakfast option that turns leftover rice into a delicious and nourishing dish. It’s a versatile recipe that can be customised with your choice of spices, fruits, and sweeteners. It's so much more nourishing than anything in a cereal box. 
Prep Time10 minutes
Cook Time30 minutes
Total Time30 minutes
Course: Breakfast, Dessert
Servings: 4

Ingredients

  • 2 cup/s leftover cooked brown rice (approx.) I used brown basmati
  • 2 egg/s (these need to be large eggs, approx. 80-90g otherwise use 3 eggs or it won't set quickly)
  • 500 ml milk (of choice) (2 cups)
  • 85 g rice malt syrup, honey or maple syrup (¼ cup)
  • 1 tsp vanilla
  • 1 lemon/s -zest finely grated (optional)
  • 1 tsp ground cinnamon (optional)
  • ½ tsp ground cardamom (optional)
  • ½ tsp ground ginger (optional)
  • ¼ tsp ground turmeric (optional)
  • ½ cup/s flaked almonds (or any nut of choice)
  • 1 cup/s fresh fruit -to bake on top (apple, rhubarb, pear, stone fruit, banana, berries)

Instructions

  • Preheat your oven to 200℃/395℉ (fan-forced).
  • Grease a small baking dish (25 x 25cm) well and add the leftover brown rice.
  • In a blender (or by hand with a whisk and muscle) combine the eggs, milk, sweetener, vanilla, zest and spices.
  • Pour over the rice, top with almonds (or any other nuts you like) and fruit.
  • Bake for 20-30 minutes or until set (like a custard), whilst you take a shower, make lunches etc;
  • Enjoy hot out of the oven with full-fat natural yoghurt, cultured sour cream or coconut yoghurt (I love Coyo).

Thermomix Method

  • Preheat your oven to 200℃.
  • Grease a small baking dish well and add the leftover brown rice.
  • Place the eggs, milk, sweetener, vanilla, zest and spices in the TMX and mix 30 seconds, speed 4.
  • Pour over the rice, top with almonds (or any other nuts you like) and fruit.
  • Bake for 20-30 minutes or until set (like a custard).
  • Enjoy hot out of the oven with full-fat natural yoghurt, cultured sour cream or coconut yoghurt (I love Coyo).

Store

  • Store in an airtight container in the fridge.

Notes

Low-fructose

Choose rice malt syrup as your sweetener and choose low fructose fruit.

Dairy-free

Choose nut or coconut milk. Serve with coconut yoghurt.

Egg-free

Replace with 2 tablespoons of chia, ground and soaked in 6 tablespoons of water to form a gel.

Vegan

Combine the egg and dairy-free options above. 

Nut-free

Replace the nuts with shredded coconut, seeds or just omit altogether.
 

I'd love to hear how you like this delicious start to the day. Post your comment or rate this recipe below.