traybake

Middle Eastern Chicken Tray Bake

June 13, 2022 | Make-ahead Meals, Chicken, Freezable Meals, Vegetarian, Members only

This Middle Eastern Chicken Tray Bake is a beautiful, easy to make nourishing meal that will leave you with only one tray to wash up. It is loaded with vegetables, topped generously with iconic Middle Eastern spices and finished with a savoury tahini sauce for extra flavour. Health benefits This is a naturally balanced meal…

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Potato Mushroom Macadamia Tray Bake

November 8, 2021 | Make-ahead Meals, Vegetarian, Members only, Side dishes

This quick, easy delicious vegetarian Potato Mushroom Macadamia Tray Bake is a lovely combination of flavours. Enjoy as a meal with a green side salad or add in some protein and serve this as a side. Health benefits Each serve provides around 14 g of protein and 8 g of fibre, making it a well-balanced…

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Greek Lamb Meatballs (tray bake)

March 22, 2021 | Make-ahead Meals, Red Meat, Members only

This Greek Lamb Meatballs (tray bake) is a one pan meal that is delicious and nourishing. It is full of tasty roasted vegetables and seasoned lamb meatballs. There is a lot of scope to vary the vegetables in this dish to suit your veggie drawer. Cut the vegetables to an appropriate size to have them…

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Smashed Potato Vegetable Bake

March 7, 2018 | Budget Friendly, Make-ahead Meals, Vegetarian, Side dishes

This smashed potato vegetable bake is a deliciously simple recipe perfect for any occasion. With crispy potatoes, roasted carrots, and prosciutto, this dish is is perfect to serve as a side or main.

I originally developed this Smashed Potato Vegetable Bake recipe for WellBeing’s EatWell Magazine – a simple, flavoursome take on meat and three veg (with more of an emphasis on veggies). Trust me, there’s nothing bland about these carrots, peas and crunchy potatoes.

For some reason when I think of meat and three veg I think back to my days living in Ireland and visiting one of my hubby’s distant aunts who would always serve up meat and three veggies for lunch or dinner when we visited. The veg part was always mashed swede (turnip), mashed potato and carrots or peas. I was a pescatarian back then which used to throw her into such a spin (but I was happy and grateful for the veggies which were always well seasoned and slathered in butter, just the way I like them).

I love to make this one tray side dish when I’m entertaining a crowd, it’s a bit more interesting than simple roast spuds.

Health benefits

Packed with potassium-rich potatoes and vitamin A-loaded carrots, this bake supports healthy digestion and immunity. Peas add a boost of plant-based protein, while olive oil provides healthy fats. With variations for different diets, it’s a nutritious and adaptable choice for any table.

Ingredients

This dish features simple, wholesome ingredients like Kipfler potatoes, carrots, rosemary, garlic, prosciutto, and peas. Optional sour cream or crème fraîche adds a creamy finishing touch, but there are easy substitutions for dietary preferences, like cashew cream for a dairy-free option.

How to make this Smashed Potato Vegetable Bake

Start by boiling the potatoes in a pot until just tender, then drain and crush them slightly on a baking tray with olive oil. Add the carrots, garlic, and rosemary, then season and bake until golden. Add the prosciutto and bake until crispy. Finish by scattering defrosted peas over the top and serving with optional sour cream or crème fraîche.

Serving suggestions and how to store

Serve this dish immediately as a side or main course. It pairs wonderfully with a fresh salad or roasted chicken. To make ahead, reheat in a low oven until warmed through. Leftovers can be stored in an airtight container in the fridge for up to three days.

Vary this Smashed Potato Vegetable Bake suit your dietary needs

For a dairy-free option, replace the cream with coconut yogurt or cashew cream. Make it vegetarian by taking out the prosciutto, or go fully vegan by skipping both the prosciutto and dairy, using cashew cream instead. For a garlic-free version, swap garlic for smoked paprika and a pinch of chilli for a flavourful twist.

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

This Smashed Potato and Vegetable Bake is a simple one dish side that's perfect for a family meal or entertaining a crowd.

Print Recipe

5 from 9 votes

Smashed Potato Vegetable Bake

This bake is such delicious side dish with lots of lovely flavours and textures. It's great to serve at a BBQ or when entertaining a crowd. Check out the variations below for vegetarian and vegan.

Prep Time10

Cook Time50

Total Time1

Course: Side Dish

Servings:

Author: Georgia Harding

Ingredients

12 Kipfler potatoes - scrubbed clean (or any small potato that roasts well)
4 tbsp extra virgin olive oil - extra virgin (or melted ghee)
12 dutch carrots - peeled and trimmed
1 tbsp fresh rosemary leaves - chopped
4 clove/s garlic - crushed
1½ tsp sea salt - or to taste
ground black pepper -to taste
8 slice/s prosciutto
150 g peas (1 cup) frozen
60 g sour cream (¼ cup) or creme fraiche (optional)

Metric - US Customary

Instructions

Pre-heat your oven to 200°C/395°F (fan-forced).
Boil the potatoes until starting to soften (almost cooked through). Depending upon the size of your potatoes, this will take about 10-20 mins.
Drain the potatoes well.
Place 2 tbsp of the olive oil into a large baking tray. Add the potatoes and with the back of a fork, partially crush them.
Scatter over the carrots, rosemary and garlic.
Drizzle with the remaining olive oil and season with salt and black pepper.
Bake for 20 minutes then add the prosciutto and cook for a further 15 mins.
Defrost the peas by sitting them in boiling water. Drain well.
Once the potatoes and prosciutto are crispy, remove from the oven and scatter over the peas.

Serve

Serve immediately with the optional creme fraiche or sour cream.

Make-ahead

Re-heat in a low oven until just hot.

Store

Store in an airtight container in the fridge.

Notes

Dairy-free

Replace the cream with coconut yoghurt or Cashew Cream.

Vegetarian

Simply omit the prosciutto

Vegan

Omit the prosciutto and replace the cream with Cashew Cream.

Garlic-free

Replace the garlic with ½ teaspoon smoked paprika and a pinch of chilli.

For lots more sides and salad inspo, take a look at my hugely popular ebook ‘Well Nourished Sides and Salads’ - where vegetables become the hero of the dish!

It’s great value at just $9.95, click HERE to take a look.

I'd love to hear how you enjoy this delicious bake - once again please post your feedback or any questions below G x

Mediterranean Potato Bake

November 18, 2015 | Side dishes

This Mediterranean Potato Bake is a delicious dish that brings a taste of the Mediterranean to your dinner table. With tender potatoes infused with fresh herbs, garlic, and briny olives, this bake is the perfect side dish for any meal. Whether you’re serving it alongside grilled fish, meat, or at a summer BBQ, it’s sure to impress your family and friends with its vibrant flavours and crispy texture.

One of my life’s great pleasures is entertaining – I know many of you will think I’m quite mad, but I genuinely enjoy feeding a crowd. In the past, I loved a good fine dining occasion – catering for a three or four-course meal was exciting! But having kids certainly changed that! So now when I entertain, it tends to be more of an all-in feast – a lovely selection of fresh food served buffet style is my preference. I also try to stick with dishes that I can do the bulk of the preparation in advance, and this Mediterranean Potato Bake fits the bill.

Health benefits

Not only is this dish delicious, but it also packs a nutritious punch! Potatoes provide a great source of complex carbohydrates and essential vitamins, while the fresh herbs offer antioxidants and anti-inflammatory properties. Olives and capers add healthy fats and a burst of flavour, making this bake both satisfying and wholesome. Using olive oil as the fat brings healthy monounsaturated fats to the dish too.

Ingredients

To create this tasty bake, you’ll need potatoes (Dutch Creams, sebago or Kipflers work great), fresh herbs (like thyme, rosemary, and oregano, or a tablespoon of dried herb provencal), butter, ghee, or olive oil, finely chopped garlic, drained capers, vinegar (red wine or apple cider vinegar), pitted black olives (kalamata olives are a favourite), and a splash of extra virgin olive oil for drizzling. Don’t forget sea salt and freshly ground black pepper to taste!

How to make roasted mediterranean potatoes

Start by preheating your oven to 200℃/395℉. Boil the potatoes in a large pot until just cooked and fork tender. While the potatoes are cooking, chop your fresh herbs and combine them with your chosen fat, garlic cloves, capers, and vinegar in a small bowl. Once the potatoes are cooked, drain them and place them in an ovenproof baking dish, preferably in a single layer. Bash them up a little to create texture, then add the olives and herby dressing. Season and bake for 25 minutes or until the top is golden and crunchy. Drizzle with extra virgin olive oil, season again, and enjoy!

Serving suggestions and how to store

Garnish with fresh parsley leaves. This Mediterranean Potato Bake is perfect for serving alongside BBQs (chicken, lamb, beef) or roast dinners, paired with fresh salads for a complete meal. You can also enjoy it as a midweek dish with grilled meats or fish and a leafy green salad. If you have leftovers, store them in an airtight container in the fridge for a delicious side dish to enjoy later.

Vary Mediterranean Potato Bake to suit your dietary needs

This recipe is gluten-free, grain-free, dairy-free, vegan and nut-free. Feel free to customise this recipe to meet your dietary preferences! For a garlic-free version, substitute garlic with finely diced fennel for a delicious twist. If you’re looking for a vegan option, simply use extra virgin olive oil as your fat. For cheese lovers, adding grated parmesan cheese or crumbled feta cheese over the top adds a lovely cheesy flavour to the dish. Enjoy experimenting with different variations to make it your own!

For lots more sides and salad inspo, take a look at my hugely popular ebook ˜Well Nourished Sides and Salads’– where vegetables become the hero of the dish. It’s great value at just $9.95, click HERE to take a look

This Mediterranean Potato Bake is a delicious, easy to prepare side dish that's perfect for feeding a crowd. Gluten-free, dairy-free.

Print Recipe

4.88 from 8 votes

Mediterranean Potato Bake

A budget friendly side that's not only delicious, but also nourishing for your family. This Mediterranean Potato Bake is a great dish for when you're entertaining a large group too.

Prep Time10

Cook Time35

Total Time45

Course: Side Dish

Cuisine: Mediterranean

Servings:

Ingredients

1 kg potato/s (I use Dutch Creams or Kipflers)
2 tbsp fresh herbs (thyme, rosemary, oregano) OR 1 tablespoon of dried herb provencal
50 g butter, ghee or olive oil
2 clove/s garlic - finely chopped
2 tbsp capers - drained
1 tbsp vinegar (I use red wine or apple cider vinegar)
180 g black olives (1 cup) pitted kalamata are nice
1 tbsp extra virgin olive oil - extra virgin
Sea salt and freshly ground black pepper - to taste

Serve

½ bunch/s parsley - chopped

Instructions

Preheat your oven to 200℃/395℉ (fan-forced).
In a large pot, boil your potatoes until just cooked (tender when you insert a knife).
While your potatoes are cooking, chop your herbs and place them in a small bowl with the fat of your choice, garlic, capers and vinegar.
Place the cooked and drained hot potatoes in an oven proof serving dish (bash the spuds up a little so they just start to break apart - they cook crunchier that way). Add the olives and the herby dressing.
Season and bake for 25 minutes or until crunchy on top.
Drizzle with a little bit of extra virgin olive oil, season with sea salt (only a little as the olives and capers are salty) and black pepper.

Serve

Chopped parsley leaves
I would serve this to accompany a BBQ or roast style meal with a few different salads (loads of beautiful salad recipes here). We often have this midweek with grilled fish or meat and a leafy green salad.

Store

Store in an airtight container in the fridge.

Notes

Garlic-free

Replace the garlic with half a bulb of finely diced fennel - it's really delicious.

Vegan

Choose extra virgin olive oil as your fat.

Make it cheesy

This is lovely with grated parmesan or feta cheese crumbled over it.

Have you tried this delicious side? Let me know how you liked it in the comments below or rate this recipe.

Mum’s Lemon Chicken

November 4, 2015 | Budget Friendly, Make-ahead Meals, Chicken, Vegetarian

On a recent trip to Perth, my mum cooked me many delicious dinners, but this one was a standout. She threw it together (she’s a kitchen freestyler, just like me) and it was so good I knew I had to share it with you. It’s budget friendly, incredibly easy to make and tastes divine. When I tested the recipe at home, my whole family adored it – so here it is: my mum’s Lemon Chicken.

My mum has always been a great cook; well except for a short time when she was following the Pritikin Diet. She stopped cooking in fat and if you’ve ever eaten a roast chicken, skin removed and cooked in nothing but water, you’ll know just how ordinary it is – chicken and potatoes definitely need fat and salt to taste good! As you can tell, I’m a little scarred by that fat-free stage of my childhood!

This lemon chicken recipe is a crowd-pleaser, bursting with flavour and perfect for family dinners or meal prep. With succulent drumsticks roasted to perfection and infused with zesty lemon, smoked paprika, and aromatic herbs, it’s an easy one-pan dish that brings comfort to the table. Plus, it’s versatile enough to pair with a variety of sides, making it a fantastic addition to your weekly meal rotation.

Health benefits

This lemon chicken is not only delicious but also packed with nutrition. Chicken drumsticks are a great source of protein, essential for muscle repair and growth. The addition of turmeric adds anti-inflammatory benefits, while the colourful veggies like carrots, celery, and potatoes provide carbohydrates, fibre, vitamins, and minerals that support overall health. Plus, using natural sweeteners like honey or rice malt syrup keeps it refined sugar-free.

Ingredients

To create this easy baked lemon chicken dish, gather chicken drumsticks (or Marylands or bone-in chicken thighs), butter, ghee, or coconut oil, rice malt syrup or honey, smoked paprika, diced red onions, chicken broth or stock, sliced garlic cloves, diced celery sticks, sliced carrots, peeled and roughly diced potatoes, ground cumin, grated fresh turmeric (or dried), chopped fresh rosemary (or dried), a pinch of chilli flakes (optional), lemon slices, and sea salt and freshly ground black pepper to taste.

How to make baked lemon chicken

Begin by preheating your oven to 180°C (350°F). In a big bowl, toss the chicken with the sweetener, smoked paprika, and a pinch of sea salt. In a large baking dish over medium heat, sauté the diced onion in butter or ghee until translucent. Push the onion aside and brown the chicken on all sides before removing it from heat. Add the chicken stock, garlic, celery, carrots, potatoes, cumin, turmeric, rosemary, and optional chilli flakes, mixing gently. Arrange lemon wedges among the chicken and bake for 1 hour until the chicken is tender.

Serving suggestions and how to store

Serve this lemon baked chicken with all the delicious pan juices over a bed of wilted greens, cauliflower rice, quinoa, or your choice of mashed potatoes for a comforting meal. Or simply serve with a side salad. Store any leftovers in an airtight container in the fridge for up to 3 days or freeze for longer storage. Reheat covered in a low oven until hot.

Vary lemon chicken to suit your dietary needs

Feel free to customise this recipe to fit your dietary preferences! For a vegetarian version, swap the chicken for large halved field mushrooms and add canned chickpeas towards the end of cooking. If you’re avoiding onions, replace them with finely diced fennel. To make it garlic-free, simply omit the garlic or add an extra teaspoon of ground cumin for flavour. Additionally, you can experiment with different vegetables to tailor the dish to your liking!

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

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

How to eat whole foods on a tight budget ($10 a day), with limited time to cook & only a small, basic kitchen. I show you how I did this

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4.88 from 24 votes

Mums Lemon Chicken

This is my kind of meal, one with a little bit of prep that I can throw in the oven and forget until it's cooked. This one pan Lemon Chicken is a delicious, nourishing meal.

Prep Time15

Cook Time1

Total Time1 15

Course: Main Course

Servings:

Ingredients

12 chicken drumsticks (or Marylands)
2 tbsp butter, ghee or coconut oil
1 tbsp rice malt syrup or honey
1 tbsp smoked paprika
2 red onion/s -peeled and diced
250 ml chicken broth or stock (1 cup)
2 clove/s garlic -peeled and sliced
2 stick/s celery -diced
2 carrot/s -sliced
2 potato/s (Dutch cream or Kipfler) peeled and roughly diced
1 tsp ground cumin
1 tsp fresh turmeric root -grated (or ½ teaspoon dried)
1 tsp fresh rosemary leaves -chopped (or ½ teaspoon dried)
Pinch chilli flakes (optional)
1 lemon/s (large) -sliced into about 8 wedges**
Sea salt and freshly ground black pepper -to taste

Metric - US Customary

Instructions

Preheat your oven to 180°C / 350°F (fan-forced).
In a big bowl, toss the chicken with the sweetener, paprika and a pinch of sea salt to coat it.
Place a large baking dish (I use a cast iron one) on your stove top and over a low to moderate heat, sauté the onion in a little butter to ghee (or olive oil for dairy-free) until just translucent.
Push the onion to the side (away from the heat), turn up the heat and brown your chicken on all sides. Remove from the heat.
Add the bone broth, garlic, celery, carrots, potatoes, cumin, turmeric, rosemary and optional chilli flakes.
Gently mix it through the chicken and season again if needed.
Arrange the lemon wedges, flesh side down between the pieces of chicken. **** If your lemon has a really thick pith / white part (more than 5mm) then don't add as the pith can impart a bitter flavour to the pan juices. Instead add a little lemon juice to the pan juices after cooking.
Pop in the preheated oven and bake for 1 hour.

Serve with all of the delicious pan juices...

On a bed of greens (they will wilt under the casserole).
With fresh parsley or peas. I love a green hit with any meal.
On cauliflower rice, quinoa or rice (for gluten-free) or cous cous (if okay with gluten).
Over mashed potato or sweet potato.

Extra fast, lazy version

Just throw it all in the roasting pan and straight into the oven. You may need to pop it under the grill prior to serving to crisp up and brown the chicken.

Make-ahead

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

Store

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

Grab Bag Formula Method

If you've done the **Grab Bag Formula Short Course, this is the method to convert this recipe...
Place the drumsticks first then the rest of the ingredients (except the lemon juice) into the Grab Bag.
Carefully seal your Grab Bag. I close most of the seal then press out as much air as I can then complete the seal. Place the Grab Bag in the freezer.
To cook, remove the Grab Bag from the freezer, place on a baking tray and thaw in the fridge overnight.
Tip the contents of the Grab Bag into a large oven proof dish (with a tight fitting lid) or Dutch oven. It may still be a bit frozen; that’s okay.
Place the lid on the pot, set your oven to 160°C/320°F (fan-forced) and cook for 2½ hours.
Add the lemon juice to the pan juices and season. Taste and adjust as needed.
** The Grab Bag Formula Short Course is available to purchase for just AU$46 HERE.
OR
If you are a full-access Well Nourished Family member, the course is included in your membership and you can access in the members portal - HERE.

Notes

Vegetarian

Replace the chicken with large field mushrooms (halved), reduce the cook time to 45 minutes and add in a can of drained chickpeas for the last 15 minutes of cooking. Also use vegetable stock. Serve with rice or quinoa to ensure a complete protein.

Onion-free

Replace the red onion with one finely diced bulb of fennel.

Garlic-free

You can simply omit the garlic or add an extra teaspoon of ground cumin.

Fructose-friendly

Choose rice malt as your sweetener.

Different veggies

Feel free to experiment with different vegetables.

I hope you love this dish as much as I do and I'd love to hear from you. Write a comment or rate this recipe.

Rustic Tarragon Chicken

September 24, 2013 | Make-ahead Meals, Chicken, Freezable Meals, Slow Cooked

This Rustic Tarragon Chicken is the perfect comfort meal, packed with hearty veggies, tender chicken, and a deliciously fragrant herb sauce. It’s an easy, one-pot dish that’s simple to throw together, making it great for busy weeknights or lazy weekends. With just a few basic ingredients, you’ll have a nourishing and delicious dinner on the table in no time! Remember it’s supposed to be rustic so don’t get hung-up on chopping everything up perfectly.

Health benefits

This dish is loaded with a nutritious rainbow of veggies and lean protein from chicken thighs, making it a wholesome, balanced meal. The combination of antioxidant rich tarragon, garlic, and fresh parsley brings plenty of flavour and nourishment. The chicken broth adds more protein, minerals and gelatinous, gut healing goodness.

Ingredients

The key ingredients for this dish are chicken thighs or drumsticks, fresh or dried tarragon, cannellini beans, and a mix of vegetables like onions, garlic cloves, carrots, capsicum, celery, and sweet potatoes. You’ll also need some chicken stock, dry white wine, and seasonings like sea salt and black pepper to tie everything together.

How to make this tarragon chicken recipe

Start by sautéing the onion and garlic in a deep pan or casserole dish, then brown the chicken on all sides. Add the veggies, beans, tarragon, wine, and stock, season to taste, and pop it in the oven with the lid on for about an hour. When it’s done, finish it off with fresh parsley for a burst of flavour and serve it up!

Serving suggestions and how to store

Serve this rustic tarragon chicken over mashed potatoes, cauliflower puree, or steamed greens like broccoli or kale for a complete meal. Leftovers can be stored in an airtight container in the fridge and will keep for up to three days. You can also freeze it for longer storage and just reheat it when needed.

Vary this to suit your dietary needs

For a vegetarian or vegan version, swap out the chicken for tofu, chickpeas, or mushrooms and use vegetable stock instead. If you’re avoiding legumes, simply omit the beans. You can also easily substitute any of the veggies or herbs to suit your tastes, and thyme makes a lovely alternative to tarragon if preferred.

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

This Rustic tarragon chicken recipe is a nourishing one pan, complete meal, fast and simple to make! Plus it can be pre-prepared and reheated as needed.

Print Recipe

4.80 from 5 votes

Rustic Tarragon Chicken, a nourishing one pan bake

This Rustic Tarragon Chicken is a nourishing, easy to prepare one pan bake and is delicious.

Prep Time15

Cook Time1

Total Time1 15

Course: Main Course

Servings:

Ingredients

1 onion/s -roughly chopped
2 clove/s garlic -chopped
700 g chicken thighs -or drumsticks
400 g can cannellini beans -drained and rinsed
2 carrot/s -peeled and roughly diced
2 stick/s celery -diced
1 red capsicum/s -diced
2 sweet potato/s (small) washed and diced
3 tbsp fresh tarragon leaves -picked and chopped or 1 tbsp dried
60 ml dry white wine (¼ cup)
120 ml chicken broth or stock (½ cup) - or vegetable stock
Sea salt and freshly ground black pepper -to taste

Serve

¼ bunch/s fresh parsley leaves -to serve

Instructions

Preheat your oven to 180℃/350℉ (fan-forced).
Use an oven proof deep pan (with a lid) or a casserole dish. On a stove top, begin with softening the onion and garlic in a little coconut oil or butter over a moderate heat.
Push aside and brown the chicken. Take off the heat.
Now add the cannellini beans, vegetables, tarragon, wine, stock, and seasoning. Mix together roughly to make sure the herbs are evenly distributed.
Place on the lid and throw in the oven for 50 - 60 minutes or until the meat is cooked.
Finish with parsley leaves (which adds a real freshness to the dish and more nourishment).

Slow Cooker

This can certainly cooked in a slow cooker. However, as the speed and temperature varies between the many brands of slow cookers, base the amount of liquid you add and the cook time on a similar style of recipe in the guide book for your specific slow cooker. The general rule of thumb is to halve the liquid and double the cook time, but understanding your own slow cooker is the best guide.

Time-saving tip

If you are pushed for time and want to pre-prepare this meal, don't worry about sautéing the onion, garlic, and meat. Just throw all together, cover and refrigerate until you're ready to bake. You will just need to bake it for an extra 10-20 minutes to ensure the meat is cooked. I also often take the lid off for the last 10 -15 minutes to brown the chicken.

Grab Bag Formula Method

If you've done the **Grab Bag Formula Short Course, this is the method to convert this recipe...
Place all the tarragon chicken ingredients (except the lime and fresh coriander) into the Grab Bag.
Carefully seal your Grab Bag. I close most of the seal then press out as much air as I can then complete the seal. Place the Grab Bag in the freezer.
To cook, remove the Grab Bag from the freezer, place on a baking tray and thaw in the fridge overnight.
Tip the contents of the Grab Bag into a large oven proof dish (with a tight fitting lid) or Dutch oven. It may still be a bit frozen; that’s okay.
Place the lid on the pot, set your oven to 150°C/300°F (fan-forced) and cook for 2 hours.
If there is a lot of liquid, remove the lid, increase the oven to 200°C/380°F and cook for a further 15-20 minutes to reduce and thicken the sauce (the sauce flavour really develops too).
Finish with parsley leaves. Season again if necessary (sea salt lifts the flavours in this so make sure you add it).
** The Grab Bag Formula Short Course is available to purchase for just AU$46 HERE.
OR
If you are a full-access Well Nourished Family member, the course is included in your membership and you can access in the members portal - HERE.

Serve

Over chopped salad greens, chopped kale, steamed broccoli and mashed (pureed) cauliflower or potato.

Make-ahead

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

Store

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

Notes

Vegetarian and vegan

Replace the chicken with 300g of firm tofu or chickpeas and 300g of mushrooms. Choose vegetable stock. Cook for 1 hour.

Legume-free

Simply omit the beans.

Onion-free

Replace the onion with a small bulb of diced fennel.

Garlic-free

Simply omit the garlic or replace with a pinch of chilli.

Different vegetables

If you dislike or don't have a particular vegetable, just substitute it or leave it out. This is a very versatile dish - anything goes!

Don't like Tarragon?

Simple, thyme is a delicious alternative.

Love you to try this tasty dish and let me know how you like it? Did you make any changes, love you to share?

Roast Vegetables, Three Ways (that even the kids will like)

June 24, 2013 | Vegetarian

This Roast Vegetables, Three Ways recipe is a versatile and easy way to transform simple veggies into delicious meals the whole family will enjoy – even the kids! Whether you want a hearty side dish, a rich pasta sauce, or a nourishing soup, these roasted veggies have you covered. With just a few simple ingredients, you can create multiple dishes with minimal effort. It’s a wonderful and delicious way for hiding vegetables in meals.

Health benefits of hiding vegetables in meals

This recipe is perfect for parents to help with hiding vegetables in meals (for picky eaters). Packed with a variety of colourful vegetables, this recipe provides a wholesome way to enjoy seasonal produce. Roasting brings out their natural sweetness, and it’s an easy way to incorporate more fibre rich, plant-based foods into your meals.

What you need to make Roast Vegetables, Three Ways

This recipe uses a variety of everyday vegetables like sweet potatoes, carrots, zucchini, and capsicum (bell peppers), combined with herbs, garlic, and a sprinkle of pumpkin seeds for crunch. For a richer flavour, add tomatoes to the mix if you’re making pasta sauce or soup. Optional extras like fennel or eggplant can switch things up.

How to make the base for these three recipes

Simply toss your chopped vegetables in olive oil, ghee, or butter, season with oregano, salt, and pepper, then spread them in a single layer onto a baking tray or baking sheet. Roast at 180℃/350℉ for 40-60 minutes, until tender. For the pasta sauce or soup versions, blend the roasted veggies, and you’re ready to go!

Serving suggestions and how to store

These roasted vegetables can be served as a side with any protein, or turned into a creamy soup or pasta sauce by blending them. Leftovers can be turned into a hearty salad with leafy greens, feta, or grains like quinoa. Store leftovers in an airtight container in the fridge, or freeze the soup and sauce versions for later.

Vary this to suit your dietary needs

For a vegan version, use olive oil and skip the cheese or meat additions. If you’re legume-free, simply avoid the beans in the soup or pasta sauce variations. Feel free to adapt the veggies based on what you have on hand!

Roast vegetables three ways—delicious and kid-friendly, with a variety of flavors and textures.

Print Recipe

4 from 1 vote

Baked vegetables, three ways (that even the kids will like)

One simple tray of roasted vegetables can become three different meals. Here's how...

Prep Time10

Cook Time1

Total Time1 10

Course: Soup, Main Course, Salad

Ingredients

1 large sweet potato/s -skin on and cubed (can sub pumpkin)
3 carrot/s -unpeeled and sliced
100 g mushrooms -Swiss brown or button, whole or quarter field
1 zucchini/s -sliced or cubed
1 red capsicum/s -roughly sliced
2 red onion/s -peeled and quartered
4 clove/s garlic -whole and unpeeled
3 tbsp butter, ghee or olive oil -melted
60 g pumpkin seeds (½ cup)
2 tbsp dried oregano
Sea salt and freshly ground black pepper -to taste

If making this into a pasta sauce or soup also include:

6 vine ripened tomatoe/s -halved and placed cut side up on the roasting tray ( depending on the size of your tray, they may need to sit on top of the vegetables) or 2 punets of cherry tomatoes, whole. The vegetables sit very well behind the tomato flavour. However if your kids can still detect vegetables, then next time, remember to increase the amount of tomatoes and reduce the quantity of vegetables. For very vegetable fussy kids, do this to begin with.

Optional extras:

1 bulb fennel -quartered
1 eggplant/s -small

Instructions

Preheat your oven to 180℃/350°F (fan-forced).
Take a large baking or roasting tray. Throw in all of your cut up vegetables, oregano, salt and pepper and ghee (or butter or olive oil) and toss to coat them all well.
Place you tomatoes, cut side up on top (sprinkle with a little extra oregano, salt and pepper). Scatter over the pepitas.
Place in the oven for about 40 - 60 minutes or until the vegetables are cooked through.
Drizzle with a little extra virgin olive oil, adjust the seasoning and serve as a side with any type of protein.

Soup

Squeeze the flesh from the garlic skin.
Throw all of the contents of the baking dish into a blender or food processor (or Thermomix), with a glug of EV olive oil, season well and blend on a high speed until pureed.
Add in some fresh basil or parsley to for extra goodness and flavour.
To add protein, include a can of brown lentils or canellini beans (drained and rinsed). These can be either stirred through or pureed too.
Add a little water or stock to achieve the desired consistency. I love a thick soup, so I would use only a little stock.

Pasta sauce

Squeeze the flesh from the garlic skin.
Throw all of the contents of the baking dish in a blender or food processor (or Thermomix), with a glug of EV olive oil, season well and blend on a high speed until pureed.
Add in some fresh basil or parsley too for extra goodness and flavour.
You could even add a spoon or two of your favourite pesto to the mix (or on top as I have pictured below).
To add protein, include a can of brown lentils or canellini beans (drained and rinsed). These can be either stirred through for texture or pureed to. You could also add a can of tuna, some diced bacon or chorizo sausage if you like.
Serve over pasta with grated cheese. I often mix this sauce through macaroni or tube pasta to coat it, add a little feta or goats cheese to if you like and top it with grated cheese. Bake in the oven for 10 minutes.
My favourite type of pasta is a gluten-free rice and quinoa pasta.

Salad

Let the vegetables cool down.
Toss salad leaves in a dressing of one part red wine vinegar to two parts extra virgin olive oil, seasoned well.
Add the cooled vegetables, gently toss and serve.
This is lovely with crumbled feta or goats cheese mixed through.
Add some legumes, tuna, cooked meat, brown rice or quinoa to make a real meal of it.

Store

Store in an airtight container in the fridge.
The soup and sauce versions can be frozen.

Notes

Vegan and vegetarian

Obviously avoid any of the meat/ cheese additions (stick with legumes for protein). For vegan choose olive oil.

Legume-free

Avoid the suggestions for beans/ pulses.

There you have it. One dish, loads of healthy meals. Cook without boundaries. Enjoy and I'd love to receive your comments!

One Pan Moroccan Dinner

June 10, 2013 | Make-ahead Meals, Chicken, Freezable Meals, Slow Cooked

This One Pan Moroccan Dinner is a delicious and hearty dish that brings together tender meat, veggies, and warming spices all in one pot. It’s a fuss-free, set-and-forget recipe that’s perfect for busy nights or when you want a nourishing, comforting meal without much effort.

Health benefits

This healthy Moroccan-inspired meal has everything you need to nourish the family. Protein, especially if on the bone will introduce those bone derived nutrients I posted on here. The spices improve digestion and offer immune support. The vegetables are of course full of fibre, vitamins, minerals and protective Phyto (plant) chemicals.

Ingredients in the One Pan Moroccan Dinner

You’ll need a mix of your favourite meat (or plant-based alternatives), chickpeas, veggies like carrots, celery, and zucchini, plus spices such as cumin, cinnamon, and coriander. The addition of fresh parsley and a squeeze of lemon at the end brightens the dish.

Instructions to make One Pan Moroccan Dinner

Start by sautéing onions and garlic, then brown your chosen meat. Add in the veggies, chickpeas, spices, and tomato passata, and let it slow cook in the oven for 1-3 hours, depending on the meat. Finish with fresh herbs and lemon juice for that zesty hit of flavour.

Serving suggestions and how to store

Serve this Moroccan dish with couscous, rice, or mashed potatoes. It stores well in the fridge for up to three days, and any leftovers can be frozen in an airtight container for easy future meals.

Vary this to suit your dietary needs

For a gluten-free option, pair it with rice or mashed potatoes. Make it vegetarian or vegan by swapping the meat for chickpeas and tofu. You can also omit legumes or garlic as needed, or switch up the veggies based on what you have on hand.

One-pan Moroccan dinner with spiced vegetables, chicken, and a blend of aromatic flavors—easy and delicious.

Print Recipe

4.80 from 5 votes

One pan Moroccan dinner

This delicious, one pan meal is super simple to make and so, so tasty.

Prep Time15

Cook Time2

Total Time2 15

Course: Main Course

Servings:

Ingredients

500 g meat of choice -approx. such a whole chicken thighs, chicken legs or diced lamb, lamb shanks or casserole chops (see below for vegetarian)
1 onion/s -roughly chopped
2 clove/s garlic -chopped
425 g can chickpeas -drained and rinsed (or cannellini beans)
2 carrot/s -peeled and roughly diced
2 stick/s celery -chopped
1 zucchini/s -diced (or grated for fussy people)
1 red capsicum/s -diced
75 g peas (½ cup) fresh or frozen
2 tsp ground cumin
1 cinnamon quill
1 tsp ground coriander
1 lemon/s -zest (peel off a few strips with your peeler)
chilli flakes -to taste
Sea salt and freshly ground black pepper -to taste
680 g tomato passata (puree)

Serve...

¼ bunch/s fresh parsley leaves
1 lemon/s -juice

Optional extras

1 tsp dulse flakes

Metric - US Customary

Instructions

Preheat your oven to 150℃/300℉ (fan-forced).
Use either an oven proof deep pan (with a lid) or a casserole dish.
On a stove top, begin with softening the onion and garlic in a little-refined coconut (tasteless), butter or ghee over a low heat. Push aside and slightly brown the meat of your choice. Take off the heat. Now add the rest of the ingredients.
Mix together roughly, place on the lid and throw in the oven for 1-3 hours (depending upon the cut and size of the meat) or until the meat is tender. Chicken will cook in an hour, lamb will do better with a longer cook time.
Finish with the fresh herbs and lime or lemon juice which adds a real freshness to the dish.

Slow Cooker

This can certainly cooked in a slow cooker. However, as the speed and temperature varies between the many brands of slow cookers, base the amount of liquid you add and the cook time on a similar style of recipe in the guide book for your specific slow cooker. The general rule of thumb is to halve the liquid and double the cook time, but understanding your own slow cooker is the best guide.

Serve

Serve with cous cous or one of the variations below.

Make-ahead

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

Store

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

Grab Bag Formula Method

If you've done the **Grab Bag Formula Short Course, this is the method to convert this recipe...
Place all your prepared ingredients (except the parsley and lemon juice) into the Grab Bag.
Carefully seal your Grab Bag. I close most of the seal then press out as much air as I can then complete the seal. Place the Grab Bag in the freezer.
To cook, remove the Grab Bag from the freezer, place on a baking tray and thaw in the fridge overnight.
Tip the contents of the Grab Bag into a large oven proof dish (with a tight fitting lid) or Dutch oven. It may still be a bit frozen; that’s okay.
Place the lid on the pot, set your oven to 150°C/300°F (fan-forced) and cook for 1½-3½ hours (depending upon the cut and size of the meat) or until the meat is tender. Chicken will cook quicker than the lamb.
Taste and adjust the seasoning and spiciness. Lastly finish with the fresh herbs and lemon juice which adds a real freshness to the dish.
** The Grab Bag Formula Short Course is available to purchase for just AU$46 HERE. OR If you are a full-access Well Nourished Family member, the course is included in your membership and you can access in the members portal - HERE.

Notes

Gluten free

Serve with brown rice or mashed potato.

Vegetarian and vegan

Double the chickpeas or and add in 2-300g of diced organic firm tofu. Cook for 1 hour.

Grain-free

Serve on mashed potato or sweet potato.

Legume-free

Leave out the chickpeas.

Garlic-free

Replace the garlic with a teaspoon (extra) of ground cumin and a pinch of chilli flakes.

Onion-free

replace the onion with a small bulb fennel, diced

Different vegetables

Substitute any of the vegetables. Root vegetables work well. If using broccoli or cauliflower mix through about 10-15 minutes before the end of the cooking time (I really dislike soggy cruciferous).

Time saving tip

If you are pushed for time or want to pre-prepare this meal in the morning so you can throw it in the oven later that evening, don't worry about sautéing the onion, garlic, and meat. Just throw all together, cover and refrigerate until you're ready to bake. You will just need to bake it for an extra 10-20 minutes if it's straight out of the fridge, to ensure the meat is cooked. I have even pre-cooked this the day before and just reheated it prior to eating.

Money saving

I find organic chicken drumsticks or drumettes cost the same as conventional free-range thighs. I stock up on these for casseroles as the bone-derived nutrients add so much goodness to a slow cooked casserole.