vegan

Detox Ice Blocks

January 10, 2018 | After School Snacks, Ice-blocks

At this time of year, I’m trying my hardest to wean myself and my kids off the sweet stuff (it’s been a very indulgent festive season) while really refocusing on including as many veggies in our diet as possible. One of my favourite ways to do this is with these detox ice blocks – a simple, refreshing treat that feels indulgent but is actually packed with goodness. Right now my main aim is to load as much nourishment into our meals and snacks as possible, leaving little room (or desire) for anything else. The plan is to have us all back on track in time for school to start again in a couple of weeks (read more here about why kids fall into the trap of craving processed foods).

The weather these past few weeks in QLD has been really hot and the kids have been asking for ice blocks after big mornings in the sun nipper/swim training. So I thought I’d whip something up that’s not only delicious, but helps them refuel and rehydrate. I freeze these in my low tox stainless steel iceblock moulds.

The nutrient dense veggies are well hidden behind the sweetness of the fruit. I personally don’t add in the extra sweetener, but taste the mixture prior to freezing and decide if you think you need to add it.

Health benefits

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

PS – I’ve written before about using smoothies to include extra vegetables in your diet (and therefore more nourishment), read more HERE if you’d like more inspiration for ‘hiding veggies’.

Ingredients

The key ingredients in this refreshing treat include beetroot, strawberries or raspberries, banana, zucchini, and coconut water. You can customise it by adding a protein powder for an extra boost, swapping the coconut water with nut milk, or using full-fat natural yoghurt for a creamier texture. This versatile recipe can also be made without banana by using mango instead.

How to make Detox Ice Blocks

To make these healthy treats, simply blend the beetroot, berries, banana, zucchini, and coconut water in a high-speed blender until smooth. Pour the mixture into ice block molds and freeze until set. If you’re using a Thermomix, blend on speed 9 for about 60 seconds, scraping the sides as needed.

Serving suggestions and how to store

Once set, these ice blocks make a delicious and hydrating snack or treat. Store any leftovers in the freezer, and enjoy them whenever you need a refreshing detox boost. You can also make a batch ahead of time for a week’s worth of healthy snacks.

Vary Detox Ice Blocks to suit your dietary needs

This detox ice block recipe is easy to adjust for various dietary needs. For a coconut-free version, simply swap the coconut water for nut milk. If you’re looking for a creamy version, replace the coconut water with full-fat natural yogurt or coconut yogurt. You can also replace the banana with mango for a different twist, or add a scoop of clean protein powder for an extra protein boost.black pepper, lemon juice digestion immunity vitamin c flavor ice cube tray ice cubes compounds favourite way fresh

These Detox Ice Blocks include 2 serves of veggies and are perfect for a refreshing, nutrient-packed treat.

Print Recipe

5 from 9 votes

Detox Ice Blocks

These simple ice blocks include two veggies in this delicious, nourishing treat.

Prep Time5

Cook Time1

Total Time1 5

Course: Snack

Servings:

Author: Georgia Harding

Ingredients

1 small beetroot -raw, peeled & quartered
250 g strawberries or raspberries (2 cups) fresh or frozen
1 banana/s
½ small zucchini/s -quartered
250 ml coconut water (1 cup)
85 g rice malt syrup, honey or maple syrup (¼ cup) optional

Instructions

In a high powered blender, blend all of the ingredients until smooth. If using a Thermomix, 60 seconds, increasing slowly to speed 9 (scrape the sides).
Divide between ice block moulds and freeze until set firm.

Notes

Coconut-free

Replace the coconut water with a nut milk.

Make it creamy

Replace the coconut water with full-fat natural yoghurt or coconut yoghurt.

No banana

Replace the banana with mango.

Add Protein

I often add a scoop of a wholefoods protein powder. GoodnessMe have a fabulous selection of clean protein powders, you can take a look HERE.

TIPS

I've set these ice blocks in brilliant (and low-tox) stainless steel ice block moulds which you can shop for HERE.
This recipe also makes a delicious smoothie (just add a cup of ice prior to blending it).

I hope your family loves this recipe. Post any questions or comments below.

Lemon Mustard Lentils Cauliflower Carrots & Kale

December 6, 2017 | Budget Friendly, Make-ahead Meals, Vegetarian, Side dishes

This Lemon Mustard Lentils Cauliflower Carrots & Kale dish is a delicious, nutrient-packed meal that’s perfect for any time of year. Whether you’re looking for a quick weeknight dinner or a satisfying side, this dish is both tasty and easy to prepare.

A satisfying meal for me is always about serving a variety of flavours and textures. Whilst I enjoy a good serving of protein, I love to load my plate with loads of plant derived goodness. This Lemon Mustard Lentils, Cauliflower, Carrots, Kale is a super tasty side or a nourishing vegan meal.

Health benefits

If you look closely at the diets of long living cultures around the world, the one thing they have in common is that they all include lots of vegetables in their diets as well as beans, pulses and legumes. Puy lentils are a brilliant source of protein, fibre and many phytochemicals that help to prevent disease. Combined with three veg, spices and olive oil, this really is a very nourishing dish.

If you’d like more inspiration for interesting ways to make veggies shine in all their deliciousness, take a look at my ebook Well Nourished Sides and Salads. It’s just $9.95 and full of goodness that the whole family will love. Click HERE to find out more.

Ingredients

This recipe includes wholesome ingredients like roasted cauliflower, carrots, Puy lentils, and kale, complemented by a mustard marinade made from mustard seeds, extra virgin olive oil, honey, and lemon zest. The dressing is made with fresh lemon juice and garlic, creating a zesty and delicious finish.

How to make this healthy salad

To make this dish, start by preparing the mustard marinade and tossing the cauliflower and carrots in it before roasting until tender and golden. While the vegetables are cooking, prepare the lemon dressing by combining all ingredients in a jar. Toss the cooked lentils and kale with the dressing, then add the roasted vegetables once they’re ready. Serve immediately or store in the fridge for later use.

Serving suggestions and how to store

Serve this Lemon Mustard Lentils, Cauliflower, Carrots & Kale dish as a standalone meal or as a vibrant side to complement any protein. It’s perfect for meal prep, and you can store any leftovers in an airtight container in the fridge for up to a few days. Allow the dish to come to room temperature before serving if you’ve made it ahead.

Vary this to suit your dietary needs

This recipe is easily adaptable to suit various dietary preferences. For a legume-free option, simply swap the lentils for quinoa, rice, or buckwheat. If you need a garlic-free version, replace the garlic in the dressing with a pinch of chilli powder and ground cumin for a warming, spiced twist.

For more easy, delicious and healthy salad recipes, click HERE.

This Lemon Mustard Lentils, Cauliflower, Carrots Kale is a delicious side or vegan meal. A nourishing addition to any healthy dinner table.

Print Recipe

4.84 from 6 votes

Lemon Mustard Lentils, Cauliflower, Carrots and Kale

This delicious vegetarian meal or side is a super nourishing addition to any dinner table.

Prep Time15

Cook Time40

Total Time55

Course: Main Course, Side Dish

Servings:

Author: Georgia Harding

Ingredients

400 g cauliflower (approx. half head)
400 g Dutch carrots - peeled & trimmed to leave 2cm stem
1½ cups cooked Puy lentils (see legume-free below)
1 bunch/s kale - leaves stripped off the stems & torn

Mustard marinade

1 tbsp mustard seeds
2 tbsp extra virgin olive oil - extra virgin
1 tbsp honey (or maple syrup for vegan)
1 lemon/s - zest

Dressing

4 tbsp extra virgin olive oil - extra virgin
1 lemon/s (large) juice and zest
1 tsp sea salt - or to taste
ground black pepper - to taste
1 clove/s garlic - crushed

Instructions

Preheat the oven to 180°C/350°F (fan-forced).
Make the marinade by grinding the mustard seeds using a mortar and pestle (or high speed blender) until the seeds are almost ground. Add the remaining marinade ingredients and mix until combined.
Break the cauliflower into florets and add to a bowl with the carrots. Add the mustard marinade and combine thoroughly so that all the vegetables are coated.
Spread the vegetables out on a baking tray in a single layer and roast for 40 mins, or until the vegetables are tender and just beginning to brown.
Meanwhile, make the dressing. Place all of the ingredients into a jar and shake to combine.
Place the cooked lentils and kale in a serving dish. Pour the dressing over the lentils and kale and toss well. Sit at room temperature whilst the vegetables continue to cook.
When the vegetables are ready, toss them through the lentils/ kale and serve immediately.
You can also make this ahead. Store in the fridge and allow to come down to room temperature prior to serving.

Store

Store in an airtight container in the fridge.

Notes

Legume-free

Replace the lentils with quinoa, rice or buckwheat.

Garlic-free

Replace the garlic with a pinch chilli powder and ground cumin.

I'd love to hear how you enjoy this recipe. Post a comment below and let me know (or even just give it a star rating).

Healthy Gingerbread (and a lovely spice mix to gift)

November 29, 2017 | Healthy Lunchbox, Baked Sweets, Holidays & Entertaining

This healthy gingerbread recipe is a delicious way to bring festive flavours into your home, without the excess sugar and refined ingredients often found in store-bought gingerbread. As well as healthy gingerbread cookies, it makes fabulous gingerbread men and gingerbread houses too. And even though it’s perfect for Christmas, with its nourishing spice blend, you can also enjoy it all year long.

Whilst I was developing the perfect spice blend, I ended up with quite a lot of it. Because there’s only so many gingerbread biscuits a family can eat, I started experimenting with other ways to enjoy this nourishing, healing blend and came up with quite a few yummy drinks and eats.

As usual, I just don’t know where to stop when it comes to sharing yumminess, so, I thought I’d share it all! I think the spice mix would make a lovely gift – especially as it is very hardy and has a very long shelf life.

How would you use it I hear you ask? Here are a few ideas:

Add it to hot chocolate (or even your latte)
Add it to my delicious basic cake mix (think spiced tea cake)
Sprinkle it over baked sweet potato (with a dollop of butter)
Add it to your favourite pancake batter (it could replace the spices in this Carrot Cake Pancake recipe)
Mix it with maple syrup and drizzle it over yoghurt
Add it to my No-bake Muesli Bar (replace the cinnamon)
Or add it to your favourite chocolate bliss ball recipe
Add it to your banana smoothie – a flavour match made in heaven!

Really, the possibilities are endless!

Health benefits

Gingerbread spices like cinnamon, ginger, and turmeric aren’t just tasty, they also offer a range of health benefits. Cinnamon helps stabilise blood sugar, ginger supports digestion, and turmeric provides anti-inflammatory properties. By making your gingerbread at home, you’re avoiding the vegetable oils and high sugar content typically found in commercial versions, giving your body a healthier treat.

Ingredients

The spice mix includes cinnamon, ginger, nutmeg, and clove – ingredients that not only add flavour but also provide nourishment. Combined with wholemeal spelt flour and a natural sweetener like maple syrup, these biscuits are wholesome and delicious without the need for processed ingredients. You can adjust the spice blend to suit your taste, making the gingerbread flavour as ginger-y or mild as you prefer.

How to make healthy gingerbread

Making these spelt gingerbread biscuits is simple. Start by combining your dry ingredients, including the spice mix, flour, and bicarbonate of soda. Then mix the melted butter, milk, and maple syrup before adding the wet ingredients to the dry ingredients to form a dough. Once the cookie dough has chilled, roll it out and use cookie cutters for festive shapes. After baking, allow the biscuits to cool completely before enjoying – they firm up as they cool, making them the perfect texture.

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

Serving suggestions and how to store

Enjoy these gingerbread biscuits with a hot cup of tea or even use them as edible gifts during the festive season. Feel free to frost them to make them extra celebratory. Store them in an airtight container in the fridge, or freeze them to enjoy later. They also make great treats for lunchboxes if you’re looking for a healthy snack option.

Vary this healthy gingerbread to suit your dietary needs

To make these gingerbread biscuits gluten-free, swap the spelt flour for almond meal and arrowroot, or use your preferred gluten-free flour. For a vegan option, use coconut oil instead of butter and choose a non-dairy milk. If you’re looking to reduce fructose, replace the maple syrup with rice malt syrup for a low-fructose version that’s just as tasty. They are egg-free so perfect for those with egg allergies.

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

For a healthy Gingerbread Loaf recipe, click HERE.

Or for Gingerbread granola, click HERE.

Print Recipe

4.77 from 67 votes

Healthy Gingerbread (and a lovely spice mix to gift)

This Gingerbread recipe is versatile and delicious. Make it into biscuits, gingerbread boys or girls, or any shape you like really.

Prep Time20

Cook Time10

Total Time30

Course: Snack

Servings: biscuits

Author: Georgia Harding

Ingredients

Spice mix

2 tbsp ground cinnamon
2 tbsp ground ginger
1 tbsp mixed spice
1 tsp ground nutmeg
1 tsp ground clove
¼ tsp ground turmeric
ground black pepper -to taste

Gingerbread biscuit

180 g wholemeal spelt flour (1½ cup) gluten-free variation below
1-2 tbsp spice mix -how much you add depends on how ginger-y you like your biscuits
¼ tsp bicarbonate of soda
Pinch sea salt
50 g butter - melted (¼ cup)
30 ml milk (of choice) (2 tablespoons)
85 g maple syrup (¼ cup)

Instructions

Preheat your oven to 150°C/300°F (fan forced).
In a mixing bowl, combine the flour, spice mix, bicarbonate of soda and salt.
In a blender or food processor, mix melted butter, milk and maple syrup until well combined.
Add the wet to the dry ingredients and mix together until dough forms. If the mixture seems a little wet, add a little more flour, or dry add more milk (it should be like playdough and not stick to your fingers).
Roll into a ball, wrap in baking paper and refrigerate for 30-60 minutes.
If you aren't bothered with shapes, roll the dough into a log, chill and then cut the log into slices (to form round biscuits).
Or to cut shapes, place the dough between two pieces of baking paper and roll to approximately 2-3 millimetres thick. If your kitchen is warm, work quickly as soft dough is hard to shape.
Cut shapes with a cookie cutter, place on a lined or greased baking tray and bake for 10 minutes or until golden (gluten-free may need a bit longer).
Leave on the tray until completely cooled. They firm as they cool.

Thermomix method

Melt butter 1 minute, temp 90 speed 3.
Add the milk and maple syrup and mix 30 sec, speed 4.
Add the dry ingredients and mix 30 sec, speed 4 until a thick dough forms.
Continue as above.

Store

Store in an airtight container in the fridge or freezer.

Notes

Gluten and grain-free

Substitute spelt flour with 180g almond meal plus 2 tablespoons arrowroot powder. Or, for a firmer gluten-free cookie use half buckwheat/almond meal. Alternatively replace the spelt with your favourite gluten-free or paleo flour.

Dairy-free and vegan

Choose a non-dairy milk and replace the butter with coconut oil (it will produce a tougher biscuit once cooled).

Low-fructose

Replace the maple syrup with rice malt syrup as your sweetener.

I'd love to hear how you like this versatile recipe? Also if you can add to my list of ways to use the spice mix, that would be wonderful. Post a comment below or rate this recipe.

Rich Chocolate Tarts

November 15, 2017 | Holidays & Entertaining, Desserts

I can’t quite believe I’m writing this but it’s that time of year – Christmas is fast approaching so I thought it time to roll out a few festive delights, starting with these delicious, easy to whip-up Rich Chocolate Tarts. Who doesn’t love a rich chocolate tart?!

This is a great make-ahead dessert for Christmas day as you can prepare all the components in advance and then assemble just prior to serving. The buckwheat flour makes for a really simple, biscuity pastry crust. I love to use it in gluten-free baking because it is such a cost effective flour. I hope you love it!

Health benefits

This dessert is packed with wholesome ingredients, including buckwheat flour, a gluten-free alternative rich in fibre and nutrients. The cashew cream provides healthy fats, while cacao is a great source of antioxidants. Sweetened naturally with rice malt syrup or maple syrup, these tarts offer a refined sugar-free option.

Ingredients

This recipe includes ingredients such as raw cashews, coconut water, maple syrup or rice malt syrup, and cacao powder, which come together to create a creamy, smooth filling. The chocolate pastry is made with buckwheat flour, butter, coconut sugar, and cacao powder, resulting in a rich, gluten-free base. Fresh fruit like berries or cherries adds a fresh flavour to balance the richness of the chocolate.

How to make these healthy chocolate tarts

To make these tarts, start by preparing the chocolate cashew cream. Blend the soaked cashews with cacao powder, coconut water, and a natural sweetener until smooth and creamy, then set the mixture aside in a bowl. For the pastry, combine buckwheat flour, butter, coconut sugar, and cacao powder to form a dough. After chilling the dough, roll it out and bake it in tart tins. Once the pastry has cooled, assemble the tarts by filling the shells with the chocolate cashew cream. Finish by garnishing with fruit and shaved dark chocolate (optional).

Serving suggestions and how to store

Serve these tarts chilled, garnished with fresh fruit (my favourites are fresh raspberries, blueberries, strawberries and cherries) and shaved dark chocolate (optional). Store them in an airtight container in the fridge for up to two days. Any leftover pastry dough can be refrigerated or frozen for future use.

Vary rich chocolate tarts to suit your dietary needs

This recipe can be adapted to suit different dietary preferences. For a nut-free version of the chocolate filling, replace the cashew cream with whipped cream, crème fraîche, or coconut yoghurt. For a vegan option, use maple syrup as the sweetener, replace the egg with a chia egg, and substitute the butter in the pastry with coconut oil. If you’re short on time, you can use pre-made chocolate shortcrust pastry and fill it with the chocolate cashew cream, crème fraîche or coconut yoghurt for a quick and easy version.

This adaptable dessert is perfect for a variety of dietary needs, ensuring everyone can enjoy this decadent treat!\

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

These Rich Chocolate Tarts are a great make-ahead healthy dessert, perfect for any special occasion or treat!

Print Recipe

4.75 from 8 votes

Rich Chocolate Tarts

A delicious, yet nourishing dessert that is sure to impress the crowds. Remember to allow soaking time for the cashews.

Prep Time20

Cook Time7

Total Time27

Course: Dessert

Servings:

Author: Georgia Harding

Ingredients

Chocolate Cashew Cream

125 g raw cashew nuts (approx. 1 cup) soaked 3-4 hours, or overnight
60 ml coconut water (¼ cup)
85 g rice malt syrup or maple syrup (¼ cup)
2-3 tbsp cacao powder (unsweetened Dutch process or raw)

Chocolate Pastry

280 g buckwheat flour
125 g butter room temperature
80-100 g coconut sugar or rapadura (approx. ½ cup)
2 tbsp cacao powder (unsweetened Dutch process or raw)
1 egg/s

Fruit

1 cup/s fruit -of your choice. I love fresh berries or cherries (think Black-forest flavours)

Metric - US Customary

Instructions

Chocolate Cashew cream

Start with the cashew cream. It can be made a day or so ahead, up to you. Soak the cashews for 3-4 hours or overnight. Drain and rinse.
To make the chocolate cream, blend the soaked cashews in a powerful food processor or high speed blender until a coarse texture. If using a Thermomix 20 seconds speed 4.
Add the rest of the ingredients and blend again until a silky smooth cream is formed. If using a Thermomix 30 seconds, speed 4-5 (you may need to scrape the sides once or twice).
Set it aside until you're ready to serve.

Chocolate Pastry

Pre-heat your oven to 180℃ (fan forced) and grease one large or four small springform tart tins.
In a food processor, combine the butter and buckwheat flour until a crumb like texture forms. If using a Thermomix 20 seconds, speed 4.
Add in the remaining ingredients and mix until the dough forms a disc. If using a Thermomix 30-40 seconds, speed 4. As you mix it it should come together.
Wrap the dough in baking paper and pop in the fridge for 1 hour.
Cut the dough in half (you have enough for two large tarts or 8 small tarts - see tip below). Any leftover dough can be refrigerated or frozen until needed.
Roll the dough to about 5mm thickness. It's important to work quickly, especially in a hot kitchen - as the dough softens, it's harder to work with. Cut the pastry to suit the tin you are using. You may need to bring the pastry back together and re-roll to use it all up. You can mend any tears or thin areas by pushing the dough into the tin with your fingers.
Any leftover you can cut into shapes to decorate or just enjoy as biscuits.
Cover the tarts with a sheet of baking paper and weight it to blind bake the shells.
Cook for just 7 minutes for a small tart, 10 for a larger one. Remove from the oven and cool in the tins for a few minutes, then, when cool enough to handle, carefully push out of the base and cool completely on a wire wrack.
Keep in an airtight container in the fridge or freezer until ready to serve.

To serve

Top the shells with the cashew cream and garnish with fruit and shaved dark chocolate (optional, as pictured).

Tip

Individual tarts are most fool proof as the larger tarts can crack when cutting (unless the pastry is cooked perfectly).

Store

Store in an airtight container in the fridge.

Notes

Cheats version

Use the Careme Chocolate Shortcrust for the quickest dessert ever! You can even fill the cases with creme fraiche and fresh fruit for an even quicker dessert (if dairy-free is not a concern).

Nut-free

Fill the cases with whipped cream or creme fraiche or coconut yoghurt (if dairy and nut-free)

Vegan, dairy-free and egg-free options

Choose maple syrup as your sweetener for vegan and replace the egg with chia-egg. Replace the butter in the pastry with coconut oil (this will produce a tougher shell once it cools).

I hope you love this dessert. I'd love to hear what you think, feel free to post a comment below.

Polynesian Coleslaw

October 18, 2017 | Vegetarian, Salads

Polynesian Coleslaw is a delicious take on mayonnaise heavy traditional coleslaws, featuring shredded sugarloaf cabbage, red capsicum, and a rich, nutty dressing. With its mix of fresh ingredients and flavours, it’s a simple and easy side dish for any meal or gathering.

One of my long held nick-names is the ‘Salad Queen’ – I’ve always just loved experimenting with salads. I know a lot of people when planning a meal think in terms of how to turn meat into a meal and the salad or vegetables are secondary. This is why I wrote my ebook ‘Sides and Salads’ – to reverse peoples mindset and make the most important part of any meal (veggies) the hero. Click HERE to shop or find out more.

This Polynesian inspired coleslaw is stand alone tasty. It’s a perfect side for grilled or BBQ’d meats or just add boiled eggs to make it into super quick, tasty meal. Leftovers are also great the next day (we enjoy it wrapped up in rice paper rolls with chicken or tuna).

Health benefits

This coleslaw is packed with nutrients. Cabbage is a powerhouse of micronutrients (vitamins and minerals) and protective antioxidants such as anthocyanins and indoles (studies indicate they are important to protect against various cancers). Capsicum is a fabulous source of vitamin C and the essential fats in the dressing assist the absorption of fat soluble vitamins.

Ingredients

The star of this dish is the sugarloaf cabbage, paired with red capsicum, spring onions, fresh coriander, and toasted sesame seeds. The peanut butter-based dressing adds a creamy, tangy kick, making it irresistibly good.

How to make this easy Polynesian coleslaw

To make this easy coleslaw, start by shredding the cabbage finely and placing it in a large bowl. In a small bowl, whisk together the dressing ingredients, ensuring a smooth and well-combined mixture. Pour the coleslaw dressing over the cabbage and toss to coat evenly. Add the capsicum, spring onions, coriander leaves (cilantro), and optional chilli for extra heat. Finish with a sprinkle of toasted sesame seeds.

Serving suggestions and how to store

Serve this coleslaw fresh as a side dish with your choice of protein (grilled meats, seafood, or tofu). It pairs beautifully with tropical or Asian-inspired meals. Store leftovers in an airtight container in the fridge and consume within 2-3 days for the best texture and flavour.

Vary this Polynesian coleslaw to suit your dietary needs

For a peanut-free version, try using tahini and sunflower seed butter. Replace sesame seeds with chia seeds for a sesame-free option. Swap tamari (soy sauce) for coconut aminos to make it soy-free. If you’re avoiding onion and garlic, use finely diced fennel and grated ginger for a fragrant alternative. Sugarloaf cabbage can be substituted with white cabbage or wombok for a similar texture and taste.

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

This delicious, healthy Polynesian Coleslaw is easy to make and so much better than a traditional coleslaw. Sure to become a favourite.

Print Recipe

4.89 from 18 votes

Polynesian Coleslaw

This Polynesian inspired coleslaw is my families favourite way to enjoy cabbage. The dressing is simply delicious and it’s so quick and easy to prepare.

Prep Time15

Total Time15

Course: Salad

Servings: sides

Author: Georgia Harding

Ingredients

½ sugar loaf cabbage (large) finely shredded (see variations for alternative cabbage below)
1 red capsicum/s (large) sliced
3 spring onion/s -white part sliced
¼ bunch/s fresh coriander leaves -leaves picked
2 tbsp sesame seeds -toasted

Dressing

3 tbsp peanut butter
1 clove/s garlic -crushed
2 tbsp rice wine vinegar (or ACV)
2 tbsp tamari
60 ml water (¼ cup)
chilli flakes -to taste (optional)

Instructions

Place the cabbage in a large salad bowl.
Mix all the ingredients for the dressing together until well combined and then toss through the cabbage.
Add the capsicum, spring onions, coriander leaves and optional chilli. Toss again and top with the sesame seeds to serve.

Store

Store in an airtight container in the fridge.

Notes

Peanut-free

I haven't recipe tested it but you could substitute the peanut butter for another nut butter or for nut-free, substitute with half tahini, half sunflower seed butter.

Sesame-free

Replace the sesame seeds with chia seeds.

Soy-free

Replace the tamari with coconut aminos.

Onion and garlic-free

Replace the spring onion with a small fennel bulb (finely diced). Replace the garlic with 1cm piece off ginger, finely grated.

A note about sugarloaf cabbage

Sugarloaf cabbage is a sweet white cabbage (it's oval shaped like the leaf in the photo). If you can't source sugarloaf cabbage, you can substitute with white cabbage or Wombok (Chinese) cabbage.

I'd love to hear how you like this coleslaw. Post a comment and also remember to 'rate this recipe' (the star rating is a new feature that helps other readers decide what recipes to try).

Potato Pea Spinach Curry

October 3, 2017 | Budget Friendly, Make-ahead Meals, Vegetarian, Side dishes

Potato Pea Spinach Curry is a comforting and versatile dish that’s packed with flavour and is a wonderful addition to your meal rotation. Serve it as a standalone dish or pair it with rice or flatbread for a complete meal.

It’s no secret I’m a huge fan of Indian cuisine. This mild curry brings back memories of breakfast on the beach in Goa, India. This was our staple as we finished-up our backpacking adventure pretty much broke, but milking our last days of travel in a make-shift hut on a gorgeous secluded beach in the south of India. Every morning we ate a potato curry of sorts for brekkie firstly because it was delicious and what the locals were eating, but also it was a dirt cheap, filling start to the day.

These days, far removed from that blissful beach, I make this often as a side dish in the hope there will be left overs for the next days breakfast along with with food memories to deliver me back to India, with sand between my toes.

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.

Health benefits

This curry is rich in fibre, vitamins, and minerals. Potatoes provide energy and potassium, peas are a great source of plant-based protein, and spinach adds a boost of iron and antioxidants. Cooking with spices like turmeric and cumin enhances its anti-inflammatory and digestive properties.

Ingredients

This dish features aromatic spices like mustard seeds, cumin, and turmeric, combined with creamy potatoes, peas, and fresh spinach. A hint of lime and coriander brightens up the dish, making it both hearty and refreshing.

How to make potato pea spinach curry

Begin by sautéing onions in ghee, butter, or olive oil until softened. Add the spices to bloom their flavours, then stir in the diced potatoes, seasoning them generously. Cook until the potatoes are tender, then mix in the spinach and peas until just wilted. Garnish with fresh coriander and serve with lime wedges.

Serving suggestions and how to store

Serve hot, paired with steamed rice, quinoa, or flatbreads for a satisfying meal. Store leftovers in an airtight container in the fridge and reheat gently with a splash of water or broth.

Vary this potato pea spinach curry to suit your needs

For a vegan version, replace ghee or butter with coconut oil. Add protein by including diced paneer, chickpeas, or both. To make it onion-free, sauté fennel instead of onion for a similar sweetness and texture.

For more delicious, healthy vegetarian recipes, click HERE

Potato, Pea and Spinach Curry - This Potato, Pea and Spinach Curry is a really easy to make, delicious curry side dish or main meal. It's gluten, dairy, grain free and vegan.

Print Recipe

4.72 from 7 votes

Potato Pea Spinach Curry

This Potato Pea Spinach Curry is a really easy to make, delicious curry side dish or main meal. It suits gluten, dairy, grain free and vegan.

Prep Time10

Cook Time20

Total Time30

Course: Side Dish

Cuisine: Indian

Servings:

Ingredients

2 tbsp butter, ghee or olive oil
2 red onion/s -sliced
1 tbsp mustard seeds
1 tbsp cumin seeds
1 tsp ground cumin
¼ tsp ground turmeric
4 potato/s (large) peeled and cut to a 1.5cm dice
1 tsp sea salt - or to taste
ground black pepper -to taste
60 ml water (¼ cup) or bone broth if you'd like to make it a bit more nourishing
1 cup/s baby spinach
75 g frozen peas (½ cup)
¼ bunch/s fresh coriander leaves -to serve
1 lime/s -cut into 4 wedges, to serve

Instructions

In a large cast iron or non-stick pan, heat the ghee, butter or oil over a moderate to low heat.
Add the onions and cook until softened (about 3-4 mins).
Add the spices and cook for 1 min.
Turn the heat up a little and add the potatoes to the pan, stirring well to coat in the ghee, onions and spices. Season well with the sea salt and pepper. Cook, stirring, until the potatoes start to caramelise on the outside.
Reduce the heat to low. Add the water, cover and cook, stirring occasionally until the potatoes are cooked through. The potatoes are cooked when a knife passes through them easily.
Once the potatoes are cooked add the peas and spinach and cook for one more minute until the spinach has just wilted.
Top with the coriander leaves and serve with the lime wedges.

Make ahead

Re-heat in a pot over a low heat until just hot. You may need to add a little water or stock to stop it sticking.

Store

Store in an airtight container in the fridge.

Notes

Make a meal of it

Add in diced paneer (Indian cottage cheese available from supermarkets) or add a cup of chickpeas. Add both once the potato is nearly cooked.

Vegan

Replace the ghee/butter with coconut oil.

Onion-free

Replace the onion with one bulb of fennel, diced and sautéed (as with onion).

What are your fondest food memories. Perhaps it's of a dish I could re-create with a healthy spin. Let me know by posting a comment below.

Quinoa Porridge

August 27, 2017 | Breakfast

Quinoa porridge is a creamy, satisfying breakfast that’s naturally gluten-free and packed with essential nutrients. Perfect for a healthy breakfast, it’s a great alternative to traditional porridge and can be customised to suit your taste preferences.

This gluten and grain-free Quinoa Porridge recipe can be as simple as the quinoa and your choice of milk. But it’s much more nutritious and delicious with the optional extras. It’s also a great way to use up left over quinoa. So next time you are planning a quinoa based meal, make sure you cook a bit extra for breakfast the next day. I have included instructions for cooking the quinoa in case you need it.

Quinoa Porridge is a fabulous, protein rich alternative to an oat based porridge. It’s also my next recipe to feature on JamieOliver.com – my twist on Jamie’s Banana and Cinnamon Porridge recipe. Enjoy!

Health benefits of quinoa porridge

Quinoa is a complete protein, making this porridge an excellent choice for starting your day with a nutrient-dense meal. It’s rich in fibre and minerals like magnesium and iron. Pairing it with fruits or nuts boosts its antioxidant and healthy fat content, offering long-lasting energy.

Ingredients

This porridge combines cooked quinoa, milk of your choice (like creamy coconut milk), and a touch of natural sweetness from honey, rice malt syrup, or maple syrup. Optional extras like cinnamon or nuts add depth of flavour and texture.

How to make this quinoa breakfast porridge

Simply heat cooked quinoa, milk, and sweetener on the stove in a small saucepan until warmed through. Add optional spices for an aromatic twist. Top with your favourite fruits or nuts for added crunch and flavour.

Serving suggestions and how to store

Top with nuts or seeds and serve immediately. I also like this served with slightly acidic fruits like citrus, pineapple, kiwifruit, passion fruit or fresh berries (to cut through the creaminess of the porridge). Banana is lovely too. Store any leftovers in an airtight container in the fridge and reheat with a splash of milk before serving.

Vary this quinoa porridge to suit your dietary needs

Opt for dairy-free milk to make it vegan-friendly, and substitute nuts with seeds for a nut-free option. For a low-fructose version, use rice malt syrup and pair with low-fructose fruits like berries. For a protein boost add in a scoop of your favourite protein powder (flavourless or vanilla), or a few tablespoons of the Protein Power Booster. Alternatively add in two whisked egg yolks at the end of cooking. Cooking extra quinoa ahead of time is a great time-saving tip.

This delicious Quinoa Porridge is an easy to make and sustaining start to the day. It suits gluten, dairy & egg-free diets.

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5 from 7 votes

Quinoa Porridge

This delicious Quinoa Porridge is an easy to make and sustaining start to the day. It suits gluten, dairy & egg-free diets.

Prep Time10

Cook Time5

Total Time15

Course: Breakfast

Servings:

Ingredients

2 cup/s cooked quinoa - or ¾ cup uncooked
250 ml milk (of choice) (1 cup)
30 g rice malt syrup, honey or maple syrup (2 tbsp or adjust to taste)

Optional extras

1 tsp ground cinnamon
1 tsp ground cardamom
35 g nuts (¼ cup) of your choice

Metric - US Customary

Instructions

In a small saucepan, place the quinoa, sweetener, optional extras and milk of your choice and heat until just hot (but not boiling).

Serve

Top with the nuts or seeds and serve immediately. I like this also served with slightly acidic fruits like citrus, pineapple, kiwifruit, passion fruit or berries (to cut through the creaminess of the porridge). Banana is lovely too.

Store

Store in an airtight container in the fridge.

To Cook Quinoa (if not suing leftovers)

Firstly rinse the quinoa in a fine sieve really well for at least 1 minute (this removes the bitter saponins from the quinoa). Cook the quinoa by placing it into a pot with 1½ 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.

Notes

Dairy-free

Make with your favourite dairy free milk.

Up the Protein

To boost the protein, stir through 2–3 tablespoons of the Protein Power Booster, a scoop of your favourite protein powder, or some hemp seeds. You can also whisk in two egg yolks during the final minutes of cooking. I often add a good scoop of this collagen protein—it’s completely flavourless, so it blends seamlessly into any recipe without impacting the taste.

Nut-free

Leave out the nuts and top with a mix of seeds.

Low-fructose

Use rice syrup as a sweetener. Serve with low-fructose fruits such as berries.

Vegan

Choose rice malt or maple syrup as your sweetener.

Time Saving Tip

If cooking quinoa for a meal, always cook up extra to have for breakfast.

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

Salmon and Vegetable Curry

July 5, 2017 | 30 Minute Meals, Make-ahead Meals, Fish & Seafood, Freezable Meals

This Salmon Vegetable Curry is a quick, easy to make delicious meal that even my fish-fussy kids adore. My daughter has become progressively fish fussy as she’s got older. Where she would happily eat all seafood, including slurping back a slimy oyster as a toddler, she now balks at a plain piece of grilled fish. It’s funny because I remember disliking anything fishy as a teenager too, so I can kind of sympathise.

But instead of no longer serving fish to cater to her fussiness, we’ve worked together to find ways of serving it that she enjoys, and this light Salmon Curry is now my whole families favourite way to eat fish. You can certainly make it with any firm white fish, however there’s something about the oiliness of the salmon that sits particularly well with the spices in this mild curry sauce.

It literally takes 15 minutes to prepare and cook so it’s a win win all round.

Health benefits

Salmon is an excellent source of high-quality protein and omega-3 fatty acids, which support heart health and brain function. The vegetables add fiber and antioxidants, while the spices (like turmeric and ginger) provide anti-inflammatory benefits. The coconut milk adds a dose of healthy fats, making this a balanced and nourishing dish. This is one very nourishing meal.

Ingredients

This salmon vegetable curry features diced onions, cloves garlic, and ginger as the aromatic base. Spices like cumin, coriander, turmeric, and black pepper enhance the flavour, while chilli flakes add optional heat. Full-fat coconut milk creates a creamy sauce for the salmon fillet and veggies, with red capsicum (red bell pepper) and green beans adding colour and nutrition. Fresh coriander leaves are used for garnish.

How to make this salmon vegetable curry

To make this salmon curry, begin by heating your chosen fat (butter, ghee, or coconut oil) in a pan, then sauté the onions, garlic, and ginger until they soften. Add tomatoes and spices, cooking briefly to release their aroma. Stir in the coconut milk and simmer for a few minutes. Add the cubed salmon, capsicum, broccoli and green beans, cooking until the fish is done. Garnish with fresh coriander (fresh cilantro) leaves and serve with rice, quinoa, or cauliflower rice.

Serving suggestions and how to store

This gluten-free curry pairs beautifully with steamed brown or white rice, quinoa, or cauliflower rice for a low-carb option. Store any leftovers in an airtight container in the fridge for up to 3 days, or freeze for longer storage. Reheat gently on the stove over low heat until just hot.

Vary this salmon vegetable curry to suit your dietary needs

For a coconut-free version, replace the coconut milk with pouring cream or cashew nut cream. If you’re vegetarian or vegan, swap the salmon for tempeh, firm tofu, chickpeas, or extra vegetables. For an onion and garlic-free version, use finely diced fennel instead of onion and additional grated ginger in place of garlic.

Other variations

You can easily turn this into a chicken curry by substituting salmon with diced chicken, though you’ll need to extend the cooking time to ensure the chicken is fully cooked. You can also switch to a firm white fish like kingfish if you prefer a different seafood option.

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

Get a glimpse of the more of the amazing recipes we offer? DOWNLOAD YOUR FREE EBOOK

Salmon vegetable curry - This healthy Salmon Vegetable Curry takes 15 minutes to prepare & cook and is the most delicious way to eat salmon. It's a fast, nourishing family meal that caters to loads of dietary requirements.

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4.91 from 55 votes

Salmon Vegetable Curry

This healthy Salmon Vegetable Curry takes 15 minutes to prepare & cook and is the most delicious way to eat salmon. It's a fast, nourishing family meal.

Prep Time10

Cook Time8

Total Time18

Course: Main Course

Servings:

Ingredients

1 tbsp butter, ghee or coconut oil
1 onion/s (small) peeled and diced
2 clove/s garlic - crushed
1 tbsp ginger root - minced (on a microplane)
2 roma tomatoe/s - diced
1 tsp ground cumin
½ tsp ground coriander
½ tsp ground turmeric
½ tsp ground black pepper
chilli flakes - to taste
½ tsp sea salt - or to taste
400 ml canned coconut milk
500 g salmon filllet -skinless and cut into 2cm cubes (approx.)
1 red capsicum/s - sliced
100 g green beans - trimmed and halved
1 head/s broccoli - broken into small florets
½ bunch/s fresh coriander leaves - chopped, to serve

Serve

Rice, quinoa or cauliflower rice (to serve)
1 lime (juice to serve)

Instructions

In a pan over medium heat, heat the butter, ghee or olive oil. Add onions, garlic, ginger and cook until starting to soften but not brown.
Add tomatoes, cumin, coriander, turmeric, black pepper, chill flakes and sea salt and cook for about 1 to 2 mins until fragrant.
Add the coconut milk and bring to a simmer for 2-3 mins.
Add fish, capsicum, beans and broccoli and cook for about 5 mins or until cooked through.
Garnish with coriander leaves.

Tip

You can substitute the salmon for a firm white fish too (I love it with king fish).

Serve

Serve with steamed rice or cauliflower rice.
Squeeze over the lime juice.

Make-ahead

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

Store

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

Notes

Coconut-free

Substitute the coconut milk with regular pouring cream or cashew nut cream.

Vegetarian and vegan

Substitute the fish with tempeh, firm tofu, chickpeas or just extra vegetables.

Onion and garlic-free

Replace the onion with finely diced fennel and the garlic with a 2cm spices of finely grated ginger.

Chicken curry

I've had a few people say they love this as a chicken curry. Swap the fish for chicken (you'll need to cook for longer until the chicken is cooked through).

How do you like this recipe? Post a comment or rate it below to help me to reach more people with my recipes.

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Healthy Hot Chocolate

June 28, 2017 | Drinks & Smoothies

My approach to raising my kids to have a healthy, balanced relationship with food is firmly centred around education, enjoyment and finding the middle ground. Whether it’s encouraging them to experiment with vegetables in smoothies or letting them whip up their own version of a healthy hot chocolate on a chilly day, I’ve always looked for ways to make nourishing choices part of everyday life. When they were little I was very strict, controlling everything that passed their little lips. I just wanted what was best for them (in those early formative years) and to be honest I wouldn’t change a thing.

However, as they grew older and more autonomous, I realised I needed to loosened my control a little. I found they sought to try all kinds of foods including those I wouldn’t ordinarily buy (at playdates and parties mostly). I noticed, the more resistance I showed to them trying ‘junk’, the more they wanted it. After all I’d raised them to be adventurous eaters who just love food – and love food they do.

So once I could no longer control everything they ate, I took a big step back, focussing on feeding them as much good, wholesome food when I was in charge (99% of the time) and let them make their own decisions when they were socialising. They have often made not so great decisions and felt worse for wear after doing so, but I believe that’s how they learn to distinguish what feels good and what doesn’t. As they grow older, I can see they are very in-tune with their bodies and how food makes them feel because I’ve encouraged them over the years to recognise and name those feelings. This is an important skill that even adults sometimes struggle with.

Anyhow, back to the purpose of this post – making a healthy hot chocolate. On one of their first school camps, my kids got to try Milo for the first time. They were impressed, though they also admitted to finding it very ‘rich’ (the word they use for anything that doesn’t sit right other tummy – generally very sweet stuff).

We live in a hot climate so cold drinks are much more appealing most of the year round (my version of an iced chocolate is a favourite and a great way to include avocado). However this winter, we’ve had a few cold days and my kids have taken it upon themselves to invent their own healthy hot chocolate. They love spices and really crave them in the cooler months – it’s like they instinctively know what their body needs to stay well over winter. You can alter the spices to suit your own taste (so if you don’t like ginger, don’t add it), but this is the a nice blend if I do say so myself.

Health benefits

A really great way to move towards a healthier diet is to take foods you or your kids enjoy and add things to make them healthier. So whilst a simple hot chocolate could be just cacao, sweetener and milk, adding spices results in a more medicinal treat.

These spices are all wonderfully supportive to both digestion and the respiratory tract, so are perfect for winter sickness:
Cinnamon – antioxidant, anti-inflammatory, anti-microbial, improves circulation, balances blood-sugar levels
Cardamon – antioxidant, anti-inflammatory, anti-microbial, improves circulation, calming and soothing to the gut
Ginger – improves circulation, anti-inflammatory especially to the gut, respiratory and muscular-skeletal systems
Turmeric – contains powerful antioxidants, anti-inflammatory, anti-microbial and supports liver function (and therefore, digestion)
Vanilla – antioxidant and anti-inflammatory

Ingredients

This healthy hot chocolate recipe combines raw cacao powder or unsweetened cocoa powder with warming spices like cinnamon, ginger, turmeric, and cardamom. The sweetness comes from a natural sweetener like honey, pure maple syrup, or coconut sugar, while the milk can be tailored to your preference, whether it’s cow’s milk, coconut milk, or any nut-based milk.

Instructions to make this healthy hot chocolate

To make this healthy hot cocoa, start by mixing the cacao powder and spices in a mug. Add the sweetener of choice and vanilla extract. Heat milk in a small saucepan over a medium heat. Or use a frother. Pour in a little heated milk, whisk to dissolve the any lumps. Top it off with the remaining milk and serve immediately.

Tip

If you’re looking to reduce sweetness, gradually decrease the sweetener over time, or omit it entirely if you prefer a more intense cacao flavour.

Serving suggestions and how to store

Enjoy this hot chocolate as a cozy drink. You can add a sprinkle of cinnamon to serve or serve with honey sweetened marshmallows. It’s best consumed right away, but if you need to store it, keep it in the fridge and reheat gently before serving.

Vary this healthy hot chocolate to suit your dietary needs

This recipe is already gluten-free. For a dairy-free version, choose a dairy-free milk like unsweetened almond milk, coconut milk, oat milk or your preferred plant based milk. To make it vegan chose a plant based milk and maple syrup or rice malt syrup as your sweetener. To add a little heat, include a pinch of cayenne powder.

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

Healthy Hot chocolate - This immune supportive, healthy hot chocolate is easy to make and a really delicious hot drink, that the whole family will love.

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4.91 from 20 votes

Healthy Hot Chocolate

This immune supportive, healthy hot chocolate is easy to make and a really delicious hot drink, that the whole family will love.

Prep Time5

Cook Time5

Total Time10

Course: Drinks

Servings:

Ingredients

2 tbsp cacao powder (unsweetened Dutch process or raw)
1 tsp ground cinnamon
¼ tsp ground ginger
¼ tsp ground turmeric
¼ tsp ground cardamom
¼ tsp vanilla -powder, extract or essence
1 tsp rice malt syrup, honey or maple syrup *to taste (or coconut sugar or rapadura)
4-500 ml milk (of choice) (2 cups)

Instructions

Mix the cacao and spices together into a mug or cup.
Mix to combined then divide between the two cups.
Add the sweetener to each cup (if required).
Heat the milk of your choice (I generally use the frother on my coffee machine).
Add a little hot milk to each cup and mix to dissolve the cacao, spices and sweetener. Top with the rest of the milk and enjoy immediately.

Notes

Vegan

To make it vegan chose a plant based milk and maple syrup or rice malt syrup as your sweetener.

Spiced cacao

Add a pinch of cayenne pepper.

Add protein

Add unflavoured collagen protein powder.

Healthy Loaded Fries

May 24, 2017 | Budget Friendly, Vegetarian, After School Snacks, Side dishes

The cooler weather definitely lends itself to craving comfort food. A few weeks ago my kids were requesting ‘hot chips’ for lunch and as it happened, they weren’t the only ones feeling like crunchy spuds! As chips in our house is a side (not a meal) and because I didn’t want to go to too much effort, I thought I’d build on their craving for chips and create a one pan meal of these healthy loaded fries.

One of the ways that I have taught my kids to love a variety of foods is to take their favourites (in this case chips) and add in other healthy stuff (avo, nuts, tomato, coriander). Avocado on its own doesn’t overly appeal to my kids, but mashed into a dip and blobbed on these fries, they argue over it being divided equally – go figure!

These Healthy Loaded Fries are the perfect combination of crispy, seasoned potatoes and fresh, delicious toppings. Baked until golden and topped with cheeses, avocado, spring onion and fresh herbs, they’re a nourishing take on comfort food. Serve them as a satisfying side dish or a light meal with your favourite protein.

Health benefits

These fries are not only delicious but nutrient-packed. Potatoes provide fibre and antioxidants, while the addition of avocado offers healthy fats. Flaked almonds add a dose of plant-based protein and magnesium, supporting overall health. The cheeses are a great source of protein and calcium. And the spring onion (green onion) tomatoes, coriander (cilantro) and lime contribute more vitamins, antioxidants and fibre.

Ingredients

These gluten free fries feature potato seasoned with smoked paprika and oregano. They’re topped with a blend of parmesan and feta cheeses, along with flaked almonds, diced tomatoes, and mashed avocado, adding layers of texture, flavour and nutrition.

How to make Healthy Loaded Fries

Start by tossing the fries in olive oil or ghee with seasonings, then bake them until crispy. Add the toppings—almonds, spring onions, parmesan (or cheddar cheese) and feta—and return to the oven for a few minutes. Once done, garnish with tomatoes, avocado, coriander, and lime juice for a burst of freshness. Also remember to season with sea salt and pepper!

Serving suggestions and how to store

Serve these loaded fries immediately alongside your choice of protein, like grilled chicken or fish. To store, keep any leftovers in an airtight container in the fridge for up to 2 days, but note that the fries may lose some crispness.

Vary healthy loaded fries to suit your needs

For a dairy-free or vegan version, bake the fries in coconut oil and replace the cheese with a homemade cashew-based alternative. You can also swap the almonds with seeds for a nut-free option, or omit the spring onions if needed for an onion-free dish. For healthy loaded sweet potato fries, sub the potato for sweet potato!

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

For lots more sides and salad inspo, take a look at my hugely popular ebook ˜Well Nourished Sides and Salads’– where vegetables become the hero of the dish! The ebook also includes ways to get your kids involved and loving their veggies. It’s great value at just $9.95, click HERE to take a look.

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4.91 from 21 votes

Healthy Loaded Fries

So here we have it – my take on ‘heathy loaded fries’. A quick, easy, oh-so delicious snack or meal that the whole family will love.

Prep Time20

Cook Time45

Total Time1 5

Course: Main Course, Side Dish

Cuisine: American

Servings: small serves

Ingredients

4 tbsp butter, ghee or olive oil
1.5 kg potato/s (and/or sweet potatoes)
1 tsp sea salt - or to taste
½ tsp dried oregano
1 tsp smoked paprika
30 g flaked almonds (¼ cup)
4 spring onion/s -white part sliced
40 g parmesan cheese (¼ cup) grated
40 g feta cheese (¼ cup) crumbled
2 roma tomatoe/s -seeds removed and diced
1 avocado/s (large) mashed
½ bunch/s fresh coriander leaves -picked from stems
1 lime/s cut into wedges, to serve

Instructions

Pre-heat your oven to 220℃/430℉ (fan-forced).
In a large baking dish heat the ghee or oil for 5 minutes or until the fat is hot.
Make sure to potatoes are scrubbed clean and cut into 'fries'.
Add the potatoes to the baking tray and toss to coat in the hot fat. Add the salt, oregano and smoked paprika and toss well again.
Try to make sure they are in a single layer so they crisp up nicely. If your baking tray is too small you can divide them across two baking trays.
Bake for 30 minutes or until they are starting to crisp up.
Meanwhile, slice the spring onions and chop the tomatoes. Grate the parmesan.
Roughly mash the avocado in a small bowl with a good pinch of sea salt.
Once the potatoes are ready, top with the almonds, spring onion, parmesan and feta and pop back in the oven for another 5-10minutes.
Remove from the oven, scatter over the tomatoes, blobs of the mashed avocado, coriander and lime wedges
Enjoy immediately.

Serve

with your choice of simply prepared protein.

Notes

Dairy-free and vegan

Bake the fries in coconut oil and replace the cheese with ¼ cup toasted cashews (processed to a meal), then mixed with 1 tablespoon nutritional yeast, a good pinch of sea salt and a pinch of garlic powder. You can also replace the feta with a vegan (cashew) cream cheese.

Nut-free

Replace the almonds with pumpkin or sunflower seeds (or omit).

Onion-free

Omit the spring onion.

I'd love to hear how you like my loaded fries? Post a comment below, I love receiving your feedback.

Healthy Breakfast Tart

May 10, 2017 | Breakfast, Desserts

With Mother’s Day approaching I thought I’d share a gorgeous little recipe that my whole family adores – a healthy, yet easy to make Healthy Breakfast Tart. This recipe also features on JamieOliver.com as my spin on the great man’s Mini super-fruit breakfast wraps.

This healthy breakfast tart is a delicious, wholesome way to start your day. With a crunchy, nutty base and a creamy yoghurt filling, it’s both satisfying and nutritious. Topped with your favourite fresh or stewed fruits, it’s as versatile as it is tasty.

I know this tart might look a bit complicated and decadent but it really is neither. It’s also extremely versatile and intolerance friendly and you can alter the toppings to suit your tastes or to what ever is in season.

So Happy Mothers Day to each and every amazing mumma. I hope your family spoil you rotten!

Health benefits

Packed with healthy fats from nuts and seeds, this breakfast tart also provides fibre from chia seeds and oats (or quinoa flakes for a gluten-free option). Topping it with Greek or coconut yogurt adds a dose of probiotics for gut health, while fresh fruit offers antioxidants and natural sweetness.

Ingredients

This tart recipe couldn’t be easier to make. The granola like base is made from a mix of chia seeds, nuts or seeds, rolled oats (or quinoa flakes), coconut oil, rice malt syrup or honey, vanilla extract and warming spices like cinnamon, cardamom, and ginger. The filling is simply thick Greek or coconut yogurt, topped with fresh or stewed fruit of your choice for a naturally sweet finish.

How to make this healthy breakfast tart

To make the crust of this fruit tart, blend chia seeds and nuts or seeds in a food processor until fine. Add oats, coconut oil, sweetener, spices, and a bit of water, then pulse until the mixture forms a dough. Press the dough into a greased springform tart pan and bake for 15 minutes. Let it cool, then top with yogurt and your favourite fresh fruit like berries or kiwi or banana.

Serving suggestions and how to store

This tart is best served fresh with a generous topping of fresh fruit (or stewed fruit if you prefer). It’s perfect for breakfast or brunch, and slices neatly for easy serving. You can store leftovers in an airtight container in the fridge for up to two days, but it’s best enjoyed the same day for optimal freshness.

Vary this healthy breakfast tart to suit your needs

For a gluten-free or grain-free version, use quinoa flakes instead of oats. To make it dairy-free or vegan, swap the Greek yogurt for coconut yogurt. If you’re avoiding nuts, replace them with seeds like sunflower or pumpkin seeds, and for a coconut-free option, use macadamia nut oil in the base.

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

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

Healthy Breakfast fruit tart - This Healthy Breakfast Tart is a versatile, nourishing start to the day. It suits grain, gluten, dairy, fructose, egg & nut-free. Thermomix method included.

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4.94 from 15 votes

Healthy Breakfast Tart

This quick and easy to prepare tart is super nourishing so good enough for breakfast but pretty enough for dessert (or just dessert for breakfast)!

Prep Time10

Cook Time15

Total Time25

Course: Breakfast, Dessert

Servings:

Ingredients

Base

1 tbsp chia seeds
120 g mixed nuts or seeds (¾ cup)
65 g rolled oats (⅔ cup) or rolled quinoa flakes
60 g coconut oil (¼ cup) melted if solid
85 g rice malt syrup or honey ¼ cup approx.) taste the batter and alter the sweetness to taste
1 tsp vanilla -paste or powder
1 tsp ground cinnamon
1 tsp ground cardamom
½ tsp ground ginger
1 tbsp water

Filling

natural, Greek or coconut yoghurt
Fresh or stewed fruit of your choice

Instructions

Preheat your oven to 180℃/ 350℉. Grease a spring form round or rectangle tin.
In a food processor grind the chia to a fine meal. If using a Thermomix, blend 10 seconds, speed 8.
Add the nuts and/or seeds and grind to a meal. If using a Thermomix, grind 7-8 seconds, speed 8.
Now add the rest of the base ingredients and pulse to just combine and break up the oats. If using a Thermomix, turbo x 3-4 pulses.
It should form a dough that sticks together when pressed.
Press into your spring form tin with wet finger tips and bake for 15 minutes.
Remove from the oven, allow to cool until warm, then remove from the tin.
Top with unsweetened Greek or thick-set natural yoghurt and top with fresh fruit (fig, blueberries, strawberries, kiwi-fruit, mint) or even stewed fruit.

Store

Store in an airtight container in the fridge.

Easter Inspired Breakfast Tart

To make this Easter inspired breakfast tart, I made a mould for the biscuit base from tin foil by folding strips and stapling together then forming into an 'egg' shape.
This is the side on view of this cute little Breakfast Tart. It slices beautifully into neat portions too so it's easy to serve.

Notes

Gluten and grain-free

Choose rolled quinoa flakes instead of oats.

Dairy-free and vegan

Replace the Greek yoghurt with coconut yoghurt.

Nut-free

Choose seeds (mix of sunflower and pumpkin seeds is lovely) and coconut oil.

Coconut-free

Choose the macadamia nut oil for the base.

Tip

You can prepare the base and store it airtight until ready to serve.

How yum is this? I'd love to hear what your favourite topping is - post your twists in the comments below.

6 Vegetables to Hide in a Smoothie (including recipes)

May 3, 2017 | Drinks & Smoothies

No matter what I’m cooking, I’m always thinking about how I can inject more nourishment, especially when it comes to feeding my kids. Because children are growing so rapidly, they have higher nutritional needs but much smaller stomachs, which means every mouthful has to count. One of my favourite ways to make this happen is by finding vegetables to hide in a smoothie – it’s a simple way to sneak in extra nutrients without a fuss.

One tip I always share with parents of finicky eaters is to work with what their kids already enjoy. If they love noodle soup, add a few extra vegetables next time. And if smoothies are their thing, fruit is a great start, but vegetables can give them a real nutrient boost. That’s why today I’m sharing my six favourite veggies that disappear beautifully in a smoothie.

Start small

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

Don’t rely on only ‘hiding’ vegetables

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

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

Which vegetables to hide in a smoothie…

1. Avocado

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

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

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

2. Cauliflower

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

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

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

3. Zucchini (courgette)

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

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

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

4. Baby Spinach

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

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

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

5. Sweet potato

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

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

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

6. Beetroot

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

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

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

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

Anzac Cream Popsicles

April 24, 2017 | Ice-blocks

These Anzac Cream Popsicles are a nostalgic twist on a classic Australian treat. Combining the buttery, oat goodness of Anzac biscuits with creamy milk and a hint of vanilla, they’re the ultimate treat for a hot summer day with simple ingredients and easy customisations.

There’s a reason why some flavour combos are so popular – because they just work and taste good! As a kid I loved dunking biscuits in creamy milk – I wasn’t allowed to do it too often, except at my Nans house. Generally, it was an Anzac Bikkie straight out of the oven that I lovingly dunked until the last part dissolved between my fingers (I’m one for trying to make good things last as long as possible). Anyhow, I’m sure this is how the popular ice-cream flavour ‘cookies and cream’ was born?

So as I took a batch of Anzacs out of the oven yesterday, I had an urge to road test my new stainless steel Onyx popsicle moulds and these Anzac Cream Popsicles were born. My kids are bursting at the seams to tuck into one, hope you enjoy this Anzac come nostalgic inspired treat.

Health benefits

This low sugar recipe offers a fun way to enjoy homemade treats with control over ingredients. Coconut cream is a great dairy-free alternative, and the sweetness can be adjusted to suit your preference.

Ingredients

The recipe features Anzac biscuits, milk or nut milk, cream or coconut cream, sweetener (like maple syrup or honey), and vanilla. These ingredients come together to create a creamy, flavour-packed frozen treat.

How to make these Anzac cream popsicles

To make these frozen treats, start by breaking one Anzac biscuit into small pieces and placing them into popsicle moulds. In a blender, combine the remaining biscuit with milk, cream, sweetener, and vanilla extract until smooth. Pour the mixture into the moulds over the biscuit pieces and freeze until set. If using a Thermomix, blend for 20 seconds at speed 6 for a perfectly smooth consistency.

Serving suggestions and how to store

Enjoy these popsicles straight from the freezer on a warm day. Store them in the moulds or transfer them to an airtight container to avoid freezer burn.

Vary these Anzac cream popsicles to suit your dietary needs

For a dairy-free and vegan option, opt for nut milk and coconut cream, and use a dairy-free version of the Anzac biscuit. Gluten or grain-free versions are easily achieved by using the corresponding Anzac biscuit recipe. To add a fruity twist, mix in chopped strawberries before freezing.

Anzac cream popsicles - These Anzac Cream Popsicles are a super simple to make Anzac inspired treat. Think a healthy take on Cookies and Cream. Recipe includes thermomix method.

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5 from 1 vote

Anzac Cream Popsicles

My Aussie twist on 'Cookies and Cream' Ice cream - a delicious, guilt-free sweet treat the whole family will love.

Prep Time10

Freeze4

Total Time4 10

Course: Dessert

Servings: popsicles

Ingredients

2 Anzac biscuits
370 ml milk (of choice) (1½ cups)
60 ml cream or coconut cream (½ cup)
1-3 tbsp maple syrup (or rice malt or honey) amount depends upon the level of sweetness required
1 tsp vanilla -powder, extract or essence

Instructions

Break pieces off one of the Anzac biscuits and divide between six popsicle moulds.
Blend together the remaining Anzac biscuit with the milk, cream, sweetener and vanilla (If using a Thermomix 20 seconds, speed 6).
Top with the blended mixture and freeze immediately.

Notes

Dairy-free and vegan

Choose nut milk/ coconut cream and the dairy-free version of my Anzac biscuit.

Gluten and Grain-free

Bake the gluten/grain-free version of my Anzac biscuit.

Add strawberries

Next batch I’m adding chopped strawberries to the mix.

I'd love to hear how you enjoy this icy treat - post a comment below.

Creamy Lemon Thyme Dip

April 19, 2017 | Healthy Lunchbox, After School Snacks, Dips

This Creamy Lemon Thyme Dip combines roasted cauliflower, creamy cannellini beans, and aromatic herbs for a fresh and zesty dip. It’s a healthy alternative to store-bought cream cheese dips (or hummus), bursting with flavour and perfect for entertaining or as an everyday snack.

So we’re coming into winter here in Australia and it’s a time to optimise immune function and avoid seasonal bugs. Food is always the best medicine and prevention is way better than cure – so it’s certainly a good time for me to share this immune boosting Creamy Lemon Thyme Dip. It’s delicious, creamy texture often appeals to kids, so it’s sure to be popular with the whole family.

Health benefits

This dip is especially good because it has a boost from one of natures most protective and nourishing vegetables – cauliflower. Move over oranges, cauliflower is a rich source of Vitamin C and contains many detoxifying, anti inflammatory, antioxidants to protect the body against disease. The garlic, thyme and rosemary are all immune boosting herbs and the cannellini beans are a fabulous source of fibre, antioxidants and protein (which is so essential for a healthy immune system).

Ingredients

This dairy-free, healthy dip features roasted cauliflower, cannellini beans, fresh garlic, thyme, rosemary, lemon zest and juice, olive oil, and seasoning. These simple ingredients blend into a creamy, flavour-packed spread.

How to make this creamy lemon thyme dip

Begin by roasting cauliflower florets until tender, as roasting enhances their natural sweetness and adds depth of flavour. Once cooled, combine the cauliflower with cannellini beans, minced garlic, fresh herbs, lemon zest and juice, olive oil, and seasoning in a food processor. Blend until smooth and creamy. For a Thermomix, simply follow the chopping and blending instructions for quick preparation.

Serving suggestions and how to store

Serve this dairy-free dip in a bowl drizzled with olive oil alongside raw or steamed vegetables, crackers, sourdough, or crispy baked pita chips. Feel free to sprinkle with chives or your favourite fresh herbs too. Store in an airtight container in the fridge, with a thin layer of olive oil to preserve freshness. It can also be frozen for later use.

Vary this creamy lemon thyme dip to suit your needs

For a garlic-free option, swap the garlic for a pinch of cumin powder and chilli powder to maintain a savoury depth.

For more delicious, healthy dip recipes, click HERE.

This Creamy Lemon Thyme Dip is a deliciously healthy and versatile option, perfect for serving with veggies, crackers, or sourdough. Packed with cauliflower, cannellini beans, and fresh herbs, it's a flavourful addition to any snack or meal.

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5 from 2 votes

Creamy Lemon Thyme Dip

This Creamy Lemon Thyme Dip is especially good because it has a boost from one of natures most protective and nourishing vegetables – cauliflower. This is one delicious, nutritious dip!

Prep Time10

Total Time10

Course: Appetizer

Servings:

Ingredients

250 g cauliflower (approx. 2 cups) broken into florets
425 g can cannellini beans -drained and rinsed
1 clove/s garlic -minced
1 tsp fresh thyme leaves -picked off stems
½ tsp fresh rosemary leaves -finely chopped
1 lemon/s -zest
2 tbsp lemon juice
1 tbsp extra virgin olive oil -extra virgin
Sea salt and freshly ground black pepper -to taste

Instructions

Preheat the oven to 180℃/350℉.
Bake the cauliflower until just tender (approx 15 minutes) and allow to cool. You could also steam it if you prefer (I think baking gives it a better flavour though).
Place all of the ingredients into a food processor and blend until creamy.
It can be made ahead and the lovely flavours develop with time.

Thermomix Method:

Bake your cauliflower as above.
Mince the garlic, 2 seconds, speed 7 (you may need to scrape the sides and repeat).
Add the thyme and rosemary and chop, 5 seconds, speed 7 (until finely chopped).
Add the rest of the ingredients and blend 30 seconds, speed 5.

Serve

with a drizzle of olive oil
with raw or lightly steamed vegetables
with crackers or crusty sourdough (I have an awesome selection of easy to make home made savoury crackers in my ebook ‘The Well Nourished Lunch Box’ – one of them is pictured here)
with crispy baked pita or mountain bread

Store

Drizzle with olive oil to seal it. Store in in airtight container in the fridge.
Can also be frozen.

Notes

Garlic-free

Substitute the garlic with a pinch each of cumin powder and chilli powder.

I'd love to hear how you like this recipe. Post a comment and/or rate his recipe below.

Sweet Potato, Caramelised Onion, Feta Tart

March 15, 2017 | Vegetarian

This savoury tart is a delicious combination of roasted sweet potato, caramelised onion, and creamy feta, all nestled on a flaky puff pastry base. It’s simple to prepare yet delivers impressive flavours that make it a favourite for a light dinner, easy lunch, or special occasions.

As much as I love cooking, I’m a busy lady and I just don’t have time to spend hours in the kitchen each day. So I’m always trying to create cooking shortcuts, either by making more than I need (so I get more than one meal from the effort) or by cooking extra of one part of the meal and then reworking it into another meal.

This Sweet Potato, Caramelised Onion and Feta Tart is an example of the latter. When my kids were babies I would bake a heap of spiced sweet potato – so I wasn’t just cooking for them, I’d mash some of it for them and the rest was made into this tart or tossed into a salad or curry for dinner.

Health benefits

Sweet potatoes are rich in beta-carotene, which supports vision and immune health. Onions contain antioxidants and compounds that promote heart health, while feta cheese adds a boost of protein and calcium.

Ingredients

This recipe features roasted sweet potatoes seasoned with cinnamon, caramelised onions cooked with balsamic vinegar, crumbled feta cheese, and a buttery puff pastry base. Rocket leaves and a balsamic dressing add a fresh finish.

How to make this sweet potato caramalised onion feta tart

Begin by roasting sweet potato cubes seasoned with cinnamon until tender. While they roast, caramelise onions in butter or olive oil, adding a touch of rice malt syrup and balsamic vinegar for sweetness. Assemble the tart by layering caramelised onions, roasted sweet potato, and crumbled feta on puff pastry sheets, leaving a border for the crust. Bake until golden brown and top with dressed rocket leaves before serving.

Serving suggestions and how to store

Serve this delicious tart warm with a leafy green salad for a complete meal. Leftovers can be stored in an airtight container in the fridge for up to three days and reheated in the oven to maintain the pastry’s crispness.

Vary this sweet potato caramalised onion feta tart to suit

For a dairy-free version, opt for coconut oil and vegan cheese, and ensure the pastry is free of dairy. Vegans can use olive oil, vegan puff pastry, and cashew cheese. For a coconut-free variation, stick with butter or ghee as your cooking fat. Another option is to swap the sweet potato with roast pumpkin.

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

This Sweet Potato, Caramelised Onion, and Feta Tart is a flavour-packed dish combining sweet, savoury, and tangy elements. Made with wholesome ingredients, it's perfect for family meals or entertaining.

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4.75 from 4 votes

Sweet Potato, Caramelised Onion and Feta Tart

This Sweet Potato, Caramelised Onion and Feta Tart is a tasty yet simple meal to make. One of my go-to's when I'm short on time and inspiration!

Prep Time15

Cook Time40

Total Time45

Course: Appetizer, Main Course

Servings:

Ingredients

1 sweet potato/s (large) peeled and diced into approx. 1.5cm cubes
2 tbsp butter, ghee or olive oil -melted
1 tsp ground cinnamon
375 g Carême All Butter Puff Pastry (contains no vegetable oil or nasty additives). The new wholemeal spelt is delicious too.
1 red onion/s (large) peeled and sliced
1 tsp rice malt syrup
1 tbsp aged balsamic vinegar
100 g feta cheese -or goat feta, crumbled
Sea salt and freshly ground black pepper -to taste
Handful rocket leaves - to serve (optional)

Dressing

2 tbsp extra virgin olive oil
1 tbsp aged balsamic vinegar

Instructions

Preheat your oven to 200℃/395℉ (fan-forced).
Toss your diced sweet potato in 1 tablespoon of the fat or your choice and cinnamon.
Arrange in a single layer on a baking tray and bake for approx. 15-20 minutes or until cooked through.
Whilst the sweet potato is baking, cook your onion slices in the remaining tablespoon of fat over a low heat for 10 minutes (or until they become opaque). Add the sugar and 1 tablespoon of balsamic vinegar and cook for another 10 minutes or until the onion starts to caramelise.
Once the sweet potato is cooked through, remove from the oven, set aside enough sweet potato for baby and season the rest.

Babies meal

You can mash or puree the sweet potato with a little bone broth mixed though or serve as is if you are baby-led-weaning. Store in an airtight glass container or jar in the fridge.

Family meal

Assemble your tart by spreading the middle of the puffed pastry (leave a 2cm border) with the onion, then top with the sweet potato and feta. Bake for 15-20 minutes or until your puff pastry is golden brown.
Mix the dressing ingredients together in a small jar or bowl.
Remove the tart from the oven, top with the rocket and drizzle with the dressing.

Serve

Serve immediately with a leafy green salad.

Store

Store in an airtight container in the fridge. Re-heat in the oven to crisp the pastry.

Notes

Dairy-free

Choose coconut oil for your fat and replace the feta with a vegan cheese. You'll also need a dairy-free puff pastry.

Coconut-free

Choose ghee or butter as your fat.

Vegan

Choose the olive oil to caramelise your onion. Choose a vegan pastry and replace the feta with a cashew cheese.

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

Almond Berry Scone Cake

March 8, 2017 | After School Snacks, Baked Sweets

This Almond Berry Scone Cake is a healthy twist on a classic scone, combining the rich flavour of almond meal with bursts of juicy berries. It’s simple to make, naturally sweetened, and adaptable to various dietary needs, making it a crowd-pleaser for any occasion.

Because my kids go to a nut-free school, we often use after school as a time to include the beneficial fats and phytonutrients found in nuts. This Almond Berry Scone Cake is one of my kids favourite after school or weekend snacks. I love it too because it’s easy and quick to make and I have to say, I’m a bit partial to this delicious treat!

It also make a fabulous dessert served with cream or vanilla bean ice-cream.

Health benefits

Almond meal is a fantastic source of healthy fats, protein, and vitamin E, while berries add a boost of antioxidants and natural sweetness. With the option to use natural sweeteners, this cake is a nutritious alternative to traditional baked treats.

Ingredients

The batter in this scone recipe combines a wholesome blend of almond meal, arrowroot or tapioca flour, shredded coconut, lemon zest, and a choice of natural sweeteners like honey or maple syrup. Fresh or frozen berries add a fruity burst to every bite, while vanilla extract and baking powder bring balance and lift to the cake.

How to make almond berry scone cake

Start by combining the wet ingredients, including the melted coconut oil, your chosen sweetener, and an egg, until smooth. Mix in the dry ingredients – almond meal, arrowroot, coconut, lemon zest, vanilla, and baking powder until well combined, then gently fold in the berries. Once the batter is ready, transfer it to a baking tin lined with parchment paper (baking paper), smoothing the surface with a wet spoon. Bake in a preheated oven until golden and cooked through, allowing the cake to cool slightly before serving.

Serving suggestions and how to store

This almond scone cake is best served warm or at room temperature, either on its own or accompanied by a dollop of coconut yoghurt, Greek yogurt or cultured cream (creme fraiche). For added crunch, you can top the batter with slivered almonds (or sliced almonds) before baking. Leftovers should be stored in an airtight container in the fridge, where they will keep for a few days, or in the freezer for longer storage.

Vary this almond berry scone cake to suit your dietary needs

For a fructose-friendly version, use rice malt syrup as the sweetener. If you prefer a coconut-free option, replace the coconut oil with melted butter and omit the shredded coconut in favour of more almond meal. Egg-free adaptations can be made by substituting the egg with a chia egg or aquafaba, and a vegan version is achieved by using both a plant-based sweetener and the egg-free adjustment. This recipe is not suitable for nut-free diets, but my Well Nourished Lunchbox ebook offers plenty of nut-free options. Hazelnut meal works beautifully in place of almond meal for a richer flavour, and sliced stone fruits are a delicious alternative to berries, offering a seasonal twist to this versatile cake.

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

A delicious Almond Berry Scone Cake that's naturally sweetened, gluten-free, and perfect for a healthy treat. Try it with coconut yoghurt or cultured cream for an extra indulgence.

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4.93 from 14 votes

Almond Berry Scone Cake

This moist, grain, gluten and dairy-free Almond Berry Scone Cake is so easy to make (just blend and bake) and really delicious. It's sure to become a firm favourite.

Prep Time10

Cook Time30

Total Time40

Course: Dessert, Snack

Servings:

Ingredients

50 g coconut oil (¼ cup) 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 (or tapioca flour)
20 g shredded coconut (¼ cup)
1 lemon/s -zest
1 tsp vanilla -powder, extract or essence
1 tsp baking powder
60 g berries (¼ cup) of your choice, fresh or frozen

Instructions

Preheat the oven to 180℃/350℉ (fan-forced).
In a food processor or with a hand mixer combine the coconut oil, sweetener and egg. If using a Thermomix 10 seconds, speed 4.
Add the almond meal, arrowroot, coconut, lemon zest, vanilla and baking powder and mix until well combined. If using a Thermomix 20 seconds, speed 4 (scraping the sides)
Fold the berries into the batter. If using a Thermomix 10 seconds, reverse speed 1-2.
Line a small round cake tin (I used 16cm tin) with baking paper and scrape the thick batter into the tin.
Using a wet spoon, gently shape the batter into the base of the tin.
Bake for 30-40 minutes (until cooked in the middle).

Serve

Serve as is or with a little coconut yoghurt or cultured cream on the side.
You can also top with slivered or flaked almonds for a nice crunchy top.

Store

Store in an airtight container in the fridge or freezer.

Notes

Fructose friendly

Choose rice malt as your sweetener.

Coconut-free

Replace the coconut oil with melted butter and replace the shredded coconut with more nut meal.

Egg-free

Substitute the egg with a chia egg or aquafaba.

Vegan

Choose the dairy-free version and rice malt or maple 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.

Hazelnut

This is lovely with hazelnut meal too.

Another fruit

I love this with sliced stone fruit too.

Let me know how you like it – post a comment below (I'd be extra appreciative if you rate it too) !

Healthy Instant Noodles

March 1, 2017 | Pasta and Noodles, After School Snacks, Savoury Snacks, Soups

Last week I wrote about snacking and listed some of my kids favourite after school snacks. You can catch up here. So this week I thought it appropriate that I share their absolute favourite snack – my healthy version of those awful, fake instant noodles (or noodle cups or 2 minute noodles as they are known).

Instant noodles are a perfect example of not what to eat – heavily processed, nutritionally void, packaged…I can’t even call it ‘food’. As I wrote last week, every time you feed your kids, it’s an opportunity to nourish them and improve their health and wellbeing!

Just today my hairdresser told me that she educates her young children about good and not so good food choices by explaining that some food is ‘tricky’ – that is, it tastes good and tricks you into feeling like eating more (that your brain convinces you it’s ‘not so bad’). I thought this was just a brilliant analogy and a great way to explain and educate kids about widely available, well marketed processed foods.

Dangers of kids eating packet 2-minute noodles

It’s important to highlight that store-bought instant noodles, while convenient, are far from nutritious. Many popular 2-minute noodle brands are packed with high amounts of sodium, which can lead to dehydration and put strain on a child’s developing kidneys. They also tend to contain artificial flavours, preservatives, and unhealthy fats that can contribute to poor digestion, weight gain, and even increase the risk of chronic diseases later in life. Regular consumption of these noodles can create poor dietary habits that are hard to break, making homemade, nutrient-dense options like this recipe a far better choice.

Health benefits of these homemade instant noodles

Chicken bone broth is packed with essential nutrients like collagen, protein, minerals, and amino acids that aid digestion, support joint health, and strengthen the immune system. In this recipe you have complete control over the type of noodles that suits your own dietary preferences. Adding optional vegetables and protein sources such as chicken, tofu, or eggs boosts the nutritional profile, making it a satisfying and nourishing meal for both kids and adults.

Ingredients

To make this healthy version of instant noodles, you’ll need 250 ml of chicken bone broth or homemade meat stock, which provides the base of the dish and is full of nutrients. Choose 100 g of your preferred noodles, such as gluten-free brown rice noodles, or zoodles if you want a grain-free option. A pinch of sea salt will help to season the broth and bring out the flavours.

How to make healthy 2 minute noodles

Start by cooking your noodles according to the package directions until they are just tender. Drain them well and give them a quick rinse. Place the cooked noodles in a bowl or thermos, ready to add the broth. In the same pot, heat the chicken stock or bone broth until it is hot, seasoning it with a pinch of sea salt. Once it’s ready, pour the hot broth over the noodles and enjoy immediately or store in a thermos for later.

Serving suggestions and how to store

Serve the noodles right away or store them in a thermos for an easy meal on the go. If storing in a thermos, consider undercooking the noodles slightly, as they will continue to soften while sitting in the hot broth. You can add extra toppings like grated parmesan, spring onions, or herbs to enhance the flavour and goodness. For added nutrition, toss in some leafy greens, mushrooms, or even an egg for a boost of protein.

Vary these healthy instant noodles to suit your dietary needs

If you follow a vegetarian or vegan diet, simply swap out the chicken stock for homemade vegetable broth (or miso). For added flavour and nutrition, you can also mix in garlic or ginger, which provide a natural immune boost, and feel free to include any protein sources like leftover chicken or tofu. This customisable recipe allows you to create a dish that suits your family’s preferences while avoiding the unhealthy pitfalls of processed packet noodles.

Time saving tip

I make big pots of bone broth and freeze it in recycled jars to defrost and enjoy as needed. Get my recipe HERE.

Anyhow, now for my polar opposite version of instant noodles. I’ve shared the basic recipe, but as a well liked food, it’s a great opportunity to increase it’s nutritional value by adding a few nutrient and flavour ‘boosters’ (for which I’ve also made suggestions).

For more quick, easy and healthy savoury snack recipes, click HERE.

Healthy Instant noodles - These Healthy Instant Noodles are so easy to make and a whole lot more nourishing than anything out of a packet. Add your favourite flavours.

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5 from 7 votes

Healthy Instant Noodles

These Healthy Instant Noodles are a quick, nourishing alternative to traditional instant noodles, which are often loaded with unhealthy additives that aren’t ideal for growing kids. This homemade version uses nutrient-rich broth and quality noodles to ensure your family gets a wholesome, balanced meal that supports their health.

Prep Time5

Cook Time5

Total Time10

Course: Soup, Snack

Servings:

Ingredients

250 ml chicken broth or stock (1 cup)
100 g noodles (I've used gluten-free brown rice noodles here, but you could use any type of good quality noodle or zoodles for grain-free)
Pinch sea salt

Instructions

In a small pot bring about 4 cups of water to the boil. Add the noodles and cook until just cooked. How long you cook (or soak) for will depend on the type of noodle you choose (follow the directions on the pack).
Drain and rinse well. Add to a bowl or thermos.
Now heat your broth (recipe and more info about its goodness here) in the pot until hot, season and pour over the noodles.

Notes

Boost with…

We love adding grated parmesan (or cheddar) to ours, so yum (for dairy-free use nutritional yeast).
Spring onion is delicious (unless you are onion-free)!
Herbs or leafy greens like baby spinach or kale can be added to the broth at the very end of cooking to wilt.
If there’s a vegetable your kids like, add it. I often add sliced mushrooms, broccoli or carrot (into the broth to cook).
Add an egg beaten and drizzled through the hot broth to form egg ribbons (to add protein).
Add any leftover chicken meat, tofu, legumes etc (also to add protein).
Add garlic and/or ginger for an immune boost (or just ginger if you are garlic-free).

Vegetarian and vegan

Replace the bone broth with a home made vegetable stock (or use miso paste).

In the Thermos

If keeping in a thermos or setting aside to be eaten later, remember the noodles will continue cooking (and gluten free noodles will go very soggy). So if this is your plan, under cook the noodles or add them to the broth uncooked and by the time the thermos is opened they will be cooked.

Enjoy – what do you suggest to ‘boost’ the nourishment in this snack?

Fruit Crumble Muesli Bar

February 6, 2017 | Healthy Lunchbox, After School Snacks, Baked Sweets

This Fruit Crumble Muesli Bar is the perfect balance of wholesome ingredients and natural sweetness, making it a go-to snack for busy days or a treat in the kids’ lunchboxes. It’s a versatile recipe that’s easy to adapt with your favorite seasonal fruits, and the base doubles as both a crunchy foundation and a crumbly topping. Plus, it’s super easy to make and packed with nutrients from oats, seeds, and fruit.

I love to make this slice if I need to use up over ripe fruit. I’m not a fan of using dried fruit (like dates/sultanas etc) in baking as I find it gives me a big sugar rush (followed by brain fog and energy slump) and I’ve also noticed my kids desire for sugar increases if they eat dried fruit. So I prefer to use fresh fruit in my baking and this Fruit Crumble Muesli Bar is one of my families favourite whole food treats.

Health benefits

Packed with oats, mixed seeds, and seasonal fruit, these muesli bars provide a great source of fibre, healthy fats, and vitamins. Oats in herbal medicine are known for supporting nervous system health while seeds like sunflower and pepitas are rich in essential fatty acids and minerals. The fruit filling offers a natural sweetness, full of antioxidants and fibre, making this a healthy, nut-free snack.

Ingredients

This recipe includes simple, wholesome ingredients like rolled oats, mixed seeds, coconut, and your favourite seasonal fruit. You can easily adapt it with gluten-free or dairy-free substitutions, depending on your dietary needs.

How to make Fruit Crumble Muesli Bar

Start by prepping the crumble mixture and pressing two-thirds of it into the base of your lined baking tin. While it bakes for 10 minutes, soften your fruit filling on the stove. Then, layer the fruit over the baked base, top with the remaining crumble, and bake until golden brown. Let it cool before slicing for the perfect, non-crumbly bars.

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

Serving suggestions and how to store

These bars are perfect for an on-the-go snack or as a dessert. Store them in an airtight container in the fridge, or freeze them to pack in lunchboxes straight from the freezer. You can also serve them warmed up with a little cream for an indulgent treat.

Vary fruit crumble muesli bar to suit your needs

For a gluten-free version, swap the spelt flour for gluten-free flour and use quinoa flakes instead of oats. If you’re dairy-free or vegan, coconut oil makes an excellent substitute for butter, and maple syrup or rice malt syrup works as a sweetener. You can even switch out the seeds for chopped nuts if you want a nutty twist! Take a look at the variations (below the main recipe) for suggestions to alter the recipe to suit many specific dietary requirements.

My favourite fruits in the fruit crumble muesli bar

I tend to choose fruits that have seen better days to make this recipe – like over ripe plums, pears, strawberries, raspberries or blueberries. Or floury apples often end up in this bar (I love them combined with rhubarb or berries to make berry crumble bars).

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

This delicious Fruit Crumble Muesli Bar is great for school lunches & can be frozen for a hassle free snack. Nut, gluten, dairy-free options.

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4.95 from 50 votes

Fruit Crumble Muesli Bar

Nut and dried fruit-free, this Fruit Crumble Muesli Bar is a delicious, nourishing edition to any lunchbox. It freezes well also, so it's great to batch-bake.

Prep Time15

Cook Time30

Total Time40

Course: Dessert, Snack

Servings:

Ingredients

Base / crumble

125 g butter or coconut oil -cubed
170 g rice malt syrup, honey or maple syrup (½ cup)
½ tsp bicarbonate of soda
120 g mixed seeds (1 cup approx.) I used sunflower seeds and pepitas
120 g wholemeal spelt flour (1 cup)
200 g rolled oats (2 cups) or quinoa flakes (or a mixture)
50 g desiccated coconut (½ cup)
1 tsp ground cinnamon

Filling

1 cup/s your choice of seasonal fruit (fresh plum, apricot, nectarine, peach, berries, apple, pear, cherries) -finely diced or sliced
2 tbsp rice malt syrup, honey or maple syrup (optional)
1 tbsp butter
1 tbsp chia seeds

Instructions

Pre-heat the oven to 180℃ / 350℉ (fan-forced).
In a small pot melt the butter and sweetener, mixing to combine. Add the bicarb and stir well.
I pulse the seeds in a food processor to break them up and make a finer slice (but you don’t have to). Mix the seeds, flour, oats (or quinoa), coconut and cinnamon in a bowl.
Add the butter/ sweetener mix and stir to combine.
Line a small tin (27cm x 18cm) with baking paper. Press ⅔ of the mixture into the base of the tin and press down firmly with wet hands and bake for 10 minutes. The remaining ⅓ will form the crumble top (so set aside until after the fruit is ready).
Whilst this is baking, put all the filling ingredients into the small pot (that you used in the first stage, no need to wash). I’ve used cherries and plums in this photograph as they are in season right now
Simmer until the fruit starts to soften, stirring occasionally.
Once the base is cooked, top with the fruit mixture and with wet hands, place with the rest of the crumble over the fruit.
Bake for approximately 20 minutes or until just golden brown.
Allow to cool in the pan, refrigerate until firm and then cut into slices (cooling it allows for it to be sliced without crumbling).

Thermomix Method

Melt the butter and sweetener 1 minute, temp 90, speed 3 or until melted and combined. Add the bicarb and mix 5 seconds speed 3. Set aside.
Pulse the seeds, turbo button 3-4 times (check through the lid after each pulse to chop as required). Add the rest of the crumble ingredients and the butter/sweetener and mix 15 seconds, speed 3. You may need to scrape the sides to fully combine.
The filling can also be cooked in the TMX, all of the ingredients into the bowl, temp 90, 100, reverse speed 1. The time depends upon the fruit (softer fruit needs less time), approx 3-5 minutes.
Assemble as above.

Store

Airtight in the fridge or freezer. You can pack in school lunch boxes from frozen. I also love this heated up with fresh cream – very indulgent!!

Slice gone 'green' (or flecked green)

You may have noticed that your seed containing cakes, slices or cookies turn or fleck 'green'. I can explain...Sunflower seeds contain chlorogenic acid which reacts with the baking powder and bicarb when it's heated and turns various shades of green when cooled. To reduce the ‘shrek-look’ you can reduce the baking powder or bicarb (by about a third) or add 2 tsp lemon juice or vinegar to the wet ingredients. But remember - even if they do turn green, they are completely safe to eat.

Notes

Gluten and grain-free

Substitute the spelt for gluten free flour and the oats with quinoa flakes (rolled quinoa).

Dairy-free

Substitute the butter with coconut oil.

Vegan

Choose rice malt or maple syrup as your sweetener. Substitute the butter with coconut oil.

Nutty

The seeds can be substituted with any nuts. I love this with chopped almonds and pecans or walnuts.

Fructose friendly

Choose rice malt syrup for your sweetener and low fructose fruits for the filling (raspberries, rhubarb is my fave).

Coconut-free

Replace the coconut with ¼ cup of ground seeds or nut meal (if nut free isn't important).

After more healthy lunchbox inspiration?

My best selling ebook The Well Nourished Lunchbox has you covered and is choc-a-block full of healthy lunchbox inspiration - and not just sweet but heaps of savoury crackers, sandwich-free lunch recipes and so much more. In fact, it's 150 pages of goodness!

Click HERE to find out more about this fabulous ebook (and read the many, many reviews).

I think this is one of my favourite snacks - would love to hear how you and your kids like it? Comment and rate this recipe below.

Lime Coconut Popsicles

January 13, 2017 | Ice-blocks

The summer swelter is in full swing here in Australia. With many days this week too hot to even contemplate turning the oven on, I’ve been experimenting with icy treats so I thought I’d share my favourite so far – Lime Coconut Popsicles.

These Lime Coconut Popsicles are a refreshing and creamy treat perfect for warm days! With a blend of coconut milk, lime, and avocado, they deliver a tropical flavour with a delightful hint of tartness. And you don’t need an ice cream maker to make them.

I’ve frozen half of this batch into little cups for the kids to take to school when they are back. I pack them from frozen and by morning tea time they are soft ice cups that they just love (they eat them with a small spoon).

Health benefits

Limes are high in vitamin C for immune support, while avocado provides healthy fats, creating a satisfying creaminess. Coconut milk adds a dose of fibre and the coconut water essential electrolytes, making these popsicles as nourishing as they are refreshing.

Ingredients

Combine canned full-fat coconut milk, fresh lime juice and lime zest, rice malt syrup or honey, coconut water, and avocado. Toasted shredded coconut adds extra texture at the base of each popsicle.

How to make coconut lime ice cream

In a blender, blend the coconut milk, lime juice, sweetener, coconut water, and avocado until smooth. Adjust sweetness if needed. Sprinkle toasted coconut at the bottom of popsicle moulds, pour in the blended mixture, insert sticks, and freeze until solid.

Serving suggestions and how to store

Enjoy these popsicles straight from the freezer. Store any extras in the freezer for up to a month in an airtight container for easy access to a refreshing snack.

Vary these lime coconut popsicles to suit your needs

These popsicles are dairy-free, gluten-free, egg-free and nut-free. For a fructose-friendly option, use rice malt syrup or stevia. For a coconut-free version, replace coconut milk with a nut or cow’s milk. To keep it vegan, opt for rice malt syrup or maple syrup as your sweetener.

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

If you are after more lunchbox inspiration, my ‘Well Nourished Lunchbox’ ebook has a 150 pages of inspiration and information. Find out more or shop HERE.

For more easy to make, healthy sweet recipes, click HERE.

Lime coconut ice blocks - These Lime Coconut Popsicles are a creamy-tangy treat that the whole family will love. Easy to make, nourishing and really delicious. Dairy & gluten-free.

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Lime Coconut Popsicles

Slightly sweet. slightly sour - these Lime Coconut Popsicles are a refreshing, yet nourishing treat for a hot day.

Prep Time5

Total Time1

Course: Dessert, Snack

Servings: popsicles

Ingredients

270 ml canned coconut milk (I used the Ayam brand)
4 lime/s (½ cup or 120ml) plus zest one lime
60 ml rice malt syrup, honey or maple syrup (¼ cup)
60 ml coconut water (¼ cup) or plain water
1 avocado/s -peeled and stone removed
25 g shredded coconut -toasted

Instructions

In a powerful blender or food processor, blend all of the ingredients (except the shredded coconut) together until smooth and creamy. TMX 30 sec, speed 9.
Taste and adjust the sweetest to suit your taste (I like a lot of tang, but you can add more sweetener if you find them too tart).
Sprinkle a little toasted coconut into the base of your popsicle moulds, followed by the blended mixture. Add a popsicle stick and freeze until solid.
Remove from the moulds to enjoy.

Notes

Fructose friendly

Choose rice malt syrup as your sweetener or sweeten with stevia.

Coconut-free

Replace the coconut milk with full-fat cow or nut milk.

Vegan

Choose rice malt or maple syrup as your sweetener.

Love to hear how you like these zesty ice blocks. Post a comment below.

Healthy Choc-Hazelnut Truffles

December 7, 2016 | After School Snacks, Holidays & Entertaining, No-bake Sweets

These Healthy Choc-Hazelnut Truffles are a delicious, no-bake treat that’s perfect for satisfying chocolate cravings. Made with wholesome ingredients like hazelnut meal, coconut, and cacao powder, they’re easy to prepare and ideal for a quick dessert or snack.

I’m always looking for shortcuts in the kitchen so many of my ‘bliss ball’ types of recipes often become slices (and my cup cakes often become big cakes)! I don’t do fiddly so well but at Christmas time, I am happy to put in just a little extra effort. So whilst with this recipe you definitely can use store bought hazelnut meal, I personally love to roast raw hazelnuts then grind them myself – it just lends an incredible flavour to this treat.

Health benefits

Hazelnuts offer a good source of protein and healthy fats, while cacao powder provides antioxidants for a healthy boost. Coconut oil adds a creamy texture and medium-chain fatty acids, making these truffles a satisfying, nutrient-rich indulgence.

Ingredients

To make these vegan chocolate hazelnut truffles, combine hazelnut meal, rice malt syrup or honey, shredded coconut, melted coconut oil, cacao powder, and vanilla extract. For the coating, use additional cacao powder and desiccated coconut.

How to make these healthy choc-hazelnut truffles

These chocolate truffels have the shortest prep time. In a food processor, blend the hazelnut meal, sweetener, coconut, coconut oil, cacao powder, and vanilla until the mixture comes together. Roll into small balls, then using two forks, coat each truffle in a mixture of cacao powder and desiccated coconut. Place them on a lined baking sheet in the freezer to set.

Serving suggestions and how to store

Serve these chocolate hazelnut truffles directly from the fridge or freezer for a firm, chilled treat. Store in an airtight container in the freezer to keep them fresh.

Vary these healthy choc-hazelnut truffles to suit your needs

These are already a grain-free, gluten-free, egg-free, dairy-free truffle. For a nut-free option, replace hazelnuts with ground sunflower seeds. If coconut isn’t suitable, use extra ground nuts instead. For a fructose-friendly or vegan version, choose rice malt syrup or maple syrup as the sweetener.

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 sweet treats, click HERE.

Chocolate hazelnut truffle - These easy to make but deliciously decadent Healthy Choc-Hazelnut Truffles are a wonderful Christmas sweet treat because they can be made ahead and frozen.

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4.56 from 9 votes

Choc-Hazelnut Truffles

A decadent, easy to make treat - these Choc-Hazelnut Truffles are sure to become a firm favourite. Gluten, grain and dairy-free.

Prep Time15

Total Time15

Course: Dessert, Snack

Servings: truffles (approx.)

Ingredients

200 g hazelnut meal (2 cups) hazelnuts roasted or dehydrated, skins rubbed off and then ground to a meal, taking care not to over grind it so it becomes oily or nut butter!
80 g rice malt syrup, honey or maple syrup (¼ cup)
100 g shredded coconut (1½ cup)
100 g coconut oil (½ cup) melted
20 g cacao powder -unsweetened Dutch process or raw
1 tbsp vanilla -powder, extract or essence
15 g cacao powder -to coat them (1 tbsp)
3 tbsp desiccated coconut -to coat them

Instructions

In a food processor combine on low speed the hazelnut meal, sweetener, coconut, coconut oil, cocoa and vanilla until just combined. If using a Thermomix 5 seconds. You can also mix by hand, just make sure the coconut oil is in its liquid form.
You are aiming for a mixture that rolls into small balls easily, so if it's too dry add a little more coconut oil or sweetener, if too wet, add more hazelnut meal.
Mix the extra cacao and coconut together in a small bowl and using two forks, roll each of the balls to coat.
Place on a tray (lined with parchment paper) and pop in the freezer to set.
They can be made weeks ahead in preparation for Christmas Day.

Tip

These must be kept chilled or they will melt on a warm day. I often double this recipe to make a bigger batch (trust me, you’ll be wanting more)!

Store

Store airtight in the freezer until ready to serve.

Notes

Fructose friendly

Choose rice malt syrup as your sweetener.

Nut-free

Replace the hazelnuts with toasted sunflower seeds, ground.

Coconut-free

Replace the coconut with more ground nuts.

Vegan

Choose rice malt or maple syrup as your sweetener.

I LOVE these – how about you? For 10 Healthy Chocolate recipes, get your free ebook here!

Orange Fennel Mint Salad

December 6, 2016 | Vegetarian, Salads

This Orange Fennel Mint Salad is a delicious dish perfect for any season. The crisp fennel, sweet orange, and fresh mint come together with a creamy yoghurt-based dressing for a light, nutritious side salad.

Christmas day for us is a day of grazing. My whole family are food lovers, so as much as there is excitement around presents, there is also a lot of anticipation for the feast ahead. Christmas lunch generally starts around mid-day with some simply prepared seafood – fresh prawns, oysters, and half shell scallops (this is my favourite way to eat them, recipe here). The main fare happens mid arvo with traditional meats but most of my time and effort in the kitchen goes into preparing beautiful sides, salads and sauces.

This fresh, flavour packed salad is a delicious accompaniment to Christmas meats. The fennel and mint as well as adding amazing flavour, are both brilliant digestive herbs so very helpful as part of a feast!!

Health benefits

Fennel is rich in fibre and vitamin C, promoting gut health and immune support, while the fresh mint aids digestion. The yoghurt in the dressing adds a creamy texture and calcium content, with an option for coconut yogurt to keep it dairy-free.

Ingredients

For the salad: thinly sliced red onion, large fennel bulb, fresh mint leaves, and a large orange with a sharp knife. The vinaigrette requires full-fat natural yogurt (or coconut yogurt), orange juice, olive oil, red wine vinegar, sea salt, and a pinch of paprika. Baby spinach can be added as an optional leafy green.

How to make Orange Fennel Mint Salad

Whisk all dressing ingredients until smooth. Toss the sliced onion and fennel with half the dressing and let rest for 30 minutes. Arrange orange slices and mint leaves on top of the fennel mixture, drizzle with remaining dressing, and serve immediately.

Serving suggestions and how to store

This orange salad is best served fresh, but you can prepare the fennel and onion mixture ahead of time. Store leftovers in an airtight container in the fridge for up to a day.

Vary this Orange Fennel Mint Salad to suit your needs

For a dairy-free or vegan version, use coconut yoghurt or cashew nut cream in the dressing. Replace red onion with thinly sliced radish if preferred.

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

Orange fennel and mint - This Orange, Fennel and Mint Salad is a fresh, delicious accompaniment to rich meats or a heavy meal. Mint and fennel are fabulous digestive herbs.

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4.75 from 4 votes

Orange, Fennel and Mint Salad

Simple, clean flavours that compliment many meals and meats, this Orange, Fennel and Mint Salad is easy to make and super delicious.

Prep Time15

Total Time15

Course: Salad

Servings:

Ingredients

1 red onion/s (small) halved & thinly sliced
2 bulb/s fennel -halved & thinly sliced
½ bunch/s fresh mint leaves - leaves picked from stems
1 orange/s -peeled, halved & thinly sliced

Dressing

1 tbsp natural, Greek or coconut yoghurt
2 tbsp orange juice
1 tbsp extra virgin olive oil -extra virgin
1 tbsp red wine vinegar
Pinch sea salt
¼ tsp sweet paprika

Optional:

100 g baby spinach (approx. or any leafy green)

Instructions

Make your dressing by combining all of the ingredients together in a bowl and whisking to combine.
Place the onion and fennel in a bowl and toss through half of the dressing. Allow to rest for 30 minutes (or more).
Prepare your orange and mint leaves, arrange on top of the fennel and onion, drizzle with the remaining dressing and serve immediately.

TIP-

You can bulk this salad out with shredded lettuce or baby spinach to make a bigger salad.
If oranges are out of season, replace with nectarines or peaches. Pomegranate pearls are also beautiful in this salad.

Notes

Onion-free

Replace the onion with four radishes, sliced thinly.

Dairy-free and vegan

Replace the natural yoghurt with coconut yoghurt (or cashew nut cream).

I'd love to hear how you enjoy this salad. Post a comment and rate this recipe below.

Raw Coffee Slice

November 9, 2016 | No-bake Sweets, Desserts

This Raw Coffee Slice is a rich and creamy treat that’s perfect for coffee lovers. With a nutty hazelnut base, a creamy coffee cashew layer, and a choice of dark chocolate toppings, it’s a deliciously indulgent dessert that’s both gluten-free and can be made vegan.

With the silly season fast approaching, I thought it timely to share a decadent desert that is perfect for entertaining (or even Christmas day). Dessert is something I always look to pre-prepare and this can be made weeks ahead if necessary. When I have friends over I really don’t want to spend a minute more than necessary in the kitchen (I hate missing out)!

I know I share lots of kid friendly recipes here (and if you check below I have a chocolate variation that is more family friendly). But sometimes it’s nice to have something just for the grown-ups. Having said that – my daughter is crazy for coffee flavoured anything (she’ll even try to sip black, unsweetened coffee if given the chance). I think I may have developed my kids taste for ‘bitters’ a bit too much!!

Health benefits

Made with raw cashews and hazelnuts, this slice is packed with healthy fats, fibre, and magnesium to support health and energy levels. Coffee offers an antioxidant boost, while the dark chocolate topping adds richness and a dose of flavonoids.

Ingredients

For the base, you’ll need hazelnuts, rice malt syrup (or honey/maple syrup), and cacao powder. The filling combines soaked cashews, your choice of sweetener, coconut oil, and espresso coffee. For the topping, use melted dark chocolate or make a raw chocolate alternative if you prefer.

How to make Raw Coffee Slice

To make the base, grind hazelnuts until they form a meal, then mix with sweetener and cacao until combined. Press into a lined tin and freeze. For the filling, drain and blend cashews, adding sweetener, coconut oil, and coffee, blending until smooth. Spread over the base and freeze until set. Top with melted chocolate or raw chocolate and chill until firm.

Serving suggestions and how to store

Cut into squares once set and store in an airtight container in the fridge for up to a week or in the freezer for longer storage. These are delicious straight from the freezer for a treat!

Vary this Raw Coffee Slice to suit your needs

For a vegan option, use rice malt or maple syrup and raw chocolate. If you’re not a coffee fan, replace it with extra cacao and water for a double chocolate flavour. For a coconut-free version, swap coconut oil with cacao butter.

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 sweet recipes, click HERE.

Raw coffee chocolate slice - This Raw Coffee Slice is an easy to make vegan cheesecake slice that will impress coffee lovers. It's dairy- & gluten-free, a delicious after dinner treat

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4.75 from 4 votes

Raw Coffee Slice

I think Chocolate and Coffee are a match made in heaven. This nourishing Raw Coffee Slice is a guilt-free slice of heaven. Gluten, dairy, refined sugar and grain-free.

Prep Time20

Total Time1

Course: Dessert

Servings: squares

Ingredients

Base

200 g hazelnuts
85 g rice malt syrup, honey or maple syrup (¼ cup)
1 tbsp cacao powder (unsweetened Dutch process or raw)

Filling

350 g raw cashew nuts (soaked for minimum 2-3 hours)
85 g rice malt syrup, honey or maple syrup (¼ cup)
70 g coconut oil (⅓ cup)
50-70 ml espresso coffee -cooled (approx. 2 shots)

Chocolate topping (2 choices)

Melted Chocolate

150 g dark chocolate -melted

OR Raw Chocolate

Instructions

Base

Grind the hazelnuts in a food processor or powerful blender until a meal forms. If using a Thermomix, 5 seconds, speed 7.
Add the sweetener and cacao and mix until well combined. If using a Thermomix, 10 seconds, speed 4.
Press into a lined 20 x 30cm slice tin and put in the freezer whilst you make the filling.

Filling

Drain the liquid from your cashews and rinse well.
Process to form a paste. If using a Thermomix, seconds, speed 7.
Add the rest of the ingredients and process until smooth and creamy. If using a Thermomix, 1 minute, speed 7. You may need to scrape the sides a few times.
Spread the filling over the base and put back in the freezer to set (about 20 minutes).

Chocolate topping

Either melt the dark chocolate in a bowl over a pot of hot water or make the raw chocolate by combining all the ingredients together.
Once the filling is set, pour over the melted chocolate and set in the freezer (approx. 5 minutes).
Cut it into squares and store in the freezer until ready to serve.

Store

Store in an airtight container in the fridge or freezer.

Notes

Don't like coffee?

Replace it with a heaped tablespoon of cacao and 70ml water for a double chocolate slice.

Vegan and dairy-free

Choose raw chocolate on top. For vegan choose rice malt or maple syrup as your sweetener.

Fructose friendly

Choose rice malt syrup as your sweetener.

Coconut-free

Replace the coconut oil with cacao butter.

I love receiving your feedback, post a comment below.

Creamy Mexican Chicken

October 19, 2016 | Make-ahead Meals, Chicken, Freezable Meals

This Creamy Mexican Chicken recipe combines tender chicken with rich flavours from chipotle, tomatoes, and almonds. The dish is finished with a zesty guacamole and fresh coriander, making it perfect for a hearty family meal that’s loaded with flavour and nourishment whilst being easy to prepare.

I love to cook – it’s almost a kind of creative release when I step into the kitchen. I rarely plan too far beyond a core ingredient (generally protein) and never really know what’s going to happen until I check out what veggies and flavour boosters are in the fridge.

This is basically how I bring recipes together to share with you. I put together a combination of flavours in a first run and if I think it is up to a ‘Well Nourished’ standard, I scribble it on a piece of paper and come back to it another day for a formal trial run (and hope I can find that piece of paper – I really need a better system).

My aim with every recipe is obviously to make it as delicious and nourishing as possible (and also simple to make). In my household, it doesn’t matter how ‘healthy’ a meal is, if it doesn’t taste good, then no ones happy (kids because they don’t like it, hubby and I because they are complaining, food’s going to waste and we don’t want it for the lunch the next day because we aren’t really enjoying it also)!!

But I digress – back to this recipe for Creamy Mexican Chicken which simply ticks all the boxes. Delicious, nutritious, tasty as anything and SO quick and easy to make. There are no complaints when this is on the menu!

Health benefits

This gluten-free dish offers protein from chicken and black beans, which also add fibre for a filling and balanced meal. Almonds provide healthy fats and vitamin E, while chipotle adds a smoky spice rich in antioxidants. With the avocado in guacamole, you’ll also get a boost of healthy monounsaturated fats.

Ingredients

To make this creamy Mexican chicken, you’ll need boneless chicken thighs, garlic, canned tomatoes, chipotle in adobo sauce, raw almonds, celery, chicken broth or stock, black beans, fresh coriander (fresh cilantro), avocados, lime juice, and seasoning. These ingredients come together to create a smoky, creamy, and satisfying meal.

How to make creamy Mexican chicken

In a blender, combine the garlic, tomatoes, chipotle, almonds, celery, stock, and salt to create a smooth sauce. Pour the sauce over the chicken and black beans in a large pot, then simmer on low heat for about 30 minutes. For guacamole, mash the avocado with lime juice and season to taste. When the chicken is tender, stir in the fresh coriander, and serve with guacamole on the side.

Serving suggestions and how to store

Serve this dish with a slaw, rice, or as a filling for tacos, corn tortillas or flour tortillas. Leftovers can be stored in an airtight container in the refrigerator and it freezes well too. Reheat gently over low heat to preserve the creaminess of the sauce.

Vary this creamy Mexican chicken to suit your needs

For a vegan version, substitute the chicken with tempeh and use vegetable stock. Make it nut-free by swapping almonds for sunflower seeds. If you’re cooking gluten-free, check that your chipotle is certified gluten-free. For a slow-cooked option, bake in a cast iron pan at 150°C for 90 minutes for a melt-in-your-mouth result. 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.

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

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

Creamy Mexican Chicken - This Creamy Mexican Chicken is super quick and easy to make and a delicious, healthy meal. It is dairy-free, gluten-free and family friendly.

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4.95 from 20 votes

Creamy Mexican Chicken

Seriously simple to make, but SO delicious to eat. This Creamy Mexican Chicken is just divine and gluten, grain and dairy-free.

Prep Time10

Cook Time30

Total Time40

Course: Main Course

Cuisine: Mexican

Servings:

Ingredients

500 g boneless and skinless chicken thighs -roughly diced (or drumsticks)
2 clove/s garlic -finely chopped
400 g diced tinned tomatoes
1-2 chipotle in adobe sauce *see note below
70 g raw almonds (½ cup)
3 stick/s celery -roughly chopped
120 ml chicken broth or stock (½ cup)
1 tsp sea salt - or to taste
400 g can black beans -drained and rinsed (or 1 cup cooked black beans)
1 bunch/s fresh coriander leaves -finely chopped

Quick guacamole

2 avocado/s -peeled and flesh removed
1 lime/s (small) - juice
Sea salt and freshly ground black pepper -to taste

Instructions

* Note - Chipotle in Adobe sauce are available in most big supermarkets or gourmet delis. They are the flavour hero of this dish and give it a little heat and a beautiful smokey flavour (obviously the more you add the spicier it becomes - 1 chili pepper is still mild, 2 chili peppers add a tiny amount of heat). Once you've opened the can, store leftovers in an airtight glass jar in the fridge. They last forever this way and trust me, you will make this meal again! If you happen to have the paste (so no visible chili peppers), then 1tsp is about the same as 1 chipotle chilli.
If you don't have chipotle you can sub with a heaped teaspoon of cumin and smokey paprika. This option will have no heat at all. If you only use just one chipotle, perhaps add ½ teaspoon of cumin and smokey paprika too.
Place the garlic, tomatoes, chipotle, almonds, celery, stock and sea salt in a food processor or high speed blender and process until smooth. If using a Thermomix, 1 minute, speed 7.
Put your chicken thighs into a large pot with the black beans and sauce, cover and simmer over a low to moderate heat for approx. 30 minutes. If using a Thermomix, add the chicken and black beans to the sauce and cook 30 minutes, temp 90, reverse lowest speed.
To make the guacamole, mash the avocado and mix with the lime juice and seasoning.
Once the chicken is cooked, mix through the coriander and serve with the guacamole (and any of the suggestions below).

Serve

with a slaw or simple salad (here I've served it with shredded cabbage, mint, shallots and grated carrot tossed in the juice of one lime)
with rice or quinoa (a good choice for corn-free)
as a sauce for nachos in tacos or tortilla wraps if your not dairy-free, my family love a dollop of sour cream too

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.

Grab Bag Formula Method

If you've done the **Grab Bag Formula Short Course, this is the method to convert this recipe...
Place the garlic, tomatoes, chipotle, almonds, celery, stock and sea salt in a food processor or high speed blender and process until smooth.
Into your Grab Bag, place the chicken thighs, sauce and black beans. 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.
** 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

Vegan

Replace the chicken with slices of tempeh and the broth with vegetable stock.

Nut-free

Replace the almonds with toasted sunflower seeds.

Slow cooked

I have also slow cooked this in a cast iron pan in the oven 150℃ for 90 minutes.

Garlic-free

Replace the garlic with a tsp of cumin powder.

Legume-free

Simply omit the beans.

Gluten-free

Just make sure the Chipotles are gluten-free (generally they are but please check if you are coeliac).

Hope you enjoy it and I'd love to hear how you enjoy it? Post a comment below.

Thai Vegetable Stir Fry

September 28, 2016 | Make-ahead Meals, Freezable Meals, Vegetarian

This Thai vegetable stir fry is a fresh, vibrant dish packed with colourful veggies and a rich, creamy sauce made from coconut milk and cashews. With loads of flavour from ginger, garlic, and a hint of lime, this stir fry is delicious and can be served over rice, noodles, or even quinoa.

This super tasty Thai Vegetable Stir Fry is my next twist on Jamie Oliver’s “10 recipes to save your life.” It’s a delicious, easy to make meal that proves vegetables need not be boring or tasteless!

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 #8, my twist on Jamie’s ‘Veggie Noodle Stir Fry’

Health benefits

The massive variety of seasonal vegetables is enough to make this Stir Fry a very healthy meal loaded with fibre, vitamins, minerals and antioxidants. The cashew nuts add good fats and protein. The lime juice, zest and also the ginger and garlic support immune function. The tofu is a great protein source for vegetarians.

Coriander (also called cilantro) 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.

Ingredients

For this gluten-free recipe, you’ll need fresh ginger, garlic cloves, coriander, (cilantro), lime, fish sauce, canned coconut milk, toasted cashews, mushrooms, carrots, broccoli, cauliflower, snow peas, red capsicum, and firm organic tofu (optional). A garnish of coriander leaves and sliced spring onions finishes it off beautifully.

How to make creamy Thai stir-fried vegetables

To make the stir fry sauce, process the ginger, garlic, chilli, coriander, lime zest and juice, fish sauce, coconut milk, and half the cashews in a blender until smooth. Warm the sauce on low heat, then set aside. In a wok, stir-fry the vegetables over a medium high heat starting with shiitake mushrooms, followed by carrots, broccoli, cauliflower, snow peas (or sugar snap peas), and capsicum (bell peppers). Mix with the warmed sauce, then serve as is or over rice or noodles, garnished with the remaining cashews, coriander and spring onion (green onions).

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

Serving suggestions and how to store

Serve this stir fry over rice, noodles, or zoodles and top with fresh coriander and cashews. Leftovers can be stored in the fridge or freezer in an airtight container for easy meal prep. Just reheat on low heat until warmed through.

Vary this Thai vegetable stir fry to suit your needs

For a soy-free version, replace tofu with chicken, or simply omit it. To make it nut-free, swap the cashews for sunflower seeds. Vegetarians or vegans can replace fish sauce with sea salt. You can also skip the garlic and add extra ginger for a garlic-free version. You could also swap the coriander for thai basil if you’re not a fan.

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 meals, click HERE.

Thai veggie stir-fry - This Thai Vegetable Stir Fry is an easy to make, super tasty vegetarian (vegan) meal that the whole family will love. Recipe includes Thermomix method.

Print Recipe

4.94 from 16 votes

Thai Vegetable Stir-fry

A quick to make, super tasty stir-fry sauce. It has such a beautiful flavour that will make your veggies shine. Gluten, grain and dairy-free.

Prep Time15

Cook Time15

Total Time30

Course: Main Course

Servings:

Ingredients

1 tbsp ginger root -peeled (approx. 5 cm)
2 clove/s garlic
1 red chilli/s (optional)
½ bunch/s fresh coriander leaves -and stems
1 lime/s -juice and zest
1 tbsp fish sauce
250 ml canned coconut milk (1 cup)
150 g raw cashew nuts (1 cup) toasted
75 g mushrooms (I used shiitake), sliced (1 cup approx.)
2 carrot/s -sliced
1 broccoli -broken into florets
½ cauliflower -broken into florets
10 snow peas (or green beans)
1 red capsicum/s -sliced
180 g firm organic tofu -cubed (optional)
½ bunch/s fresh coriander leaves -to garnish
2 spring onion/s -sliced, to garnish

Instructions

In a food processor or powerful blender, process the ginger, garlic, chilli and coriander (leaves and stems) to a fine paste. If using a Thermomix 10 seconds, speed 7.
Add the lime zest, juice, fish sauce, coconut milk and half the cashew nuts. Process until it forms a smooth sauce and put half the sauce in a small pot over a low heat to warm (don't let it boil). Taste and adjust the balance of flavours (it should be pretty good, but best to check). If using a Thermomix 20 seconds, speed 8. Then heat 5 minutes, temp 90, speed 2.
Now prepare and cook your vegetables.
Heat a little oil (I use coconut or macadamia nut oil) in a wok or large frypan over a high heat. Add the mushrooms and cook for one minute stirring constantly. Add the carrot, broccoli and cauliflower and stir for a minute then add the snow peas, capsicum and tofu.
Cook, stirring for another minute or so then take off the heat.
In a big mixing bowl combine the warmed sauce and vegetables (so the vegetables are covered in sauce).

Serve

Serve as is or over noodles, zoodles, rice or quinoa and garnish with the remaining cashew nuts.

Make-ahead

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

Store

The leftover sauce (or finished dish) are perfect to refrigerate or freeze in a jar or airtight container for your next, fast stir fry. You can of course use all of the sauce if you like your stir-fry saucy!

Notes

Soy-free

Feel free to replace the tofu with cooked chicken (I often use left over roast chook). Replace the tamari with coconut aminos and sea salt.

Nut-free

Replace the cashews with the same amount of sunflower seeds.

Vegetarian and vegan (and seafood-free)

Replace the fish sauce with a teaspoon of sea salt.

Legume-free

Replace the tofu with chicken or simply omit it.

Garlic-free

Replace the garlic with an extra 2cm piece of ginger.

Safe, non-stick Wok (minus toxic teflon)

I own the Solidteknics 30cm Dual Handle wok - my most used and favourite piece of cookware. I also use it for cooking pasta dishes, it's the perfect size and shape. Click HERE to shop for their great range of non stick cookware (that lasts a life time - legit!).