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Mexican Minestrone

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

https://www.jamieoliver.com/Loaded with vegetables and plant powered fibre, my next twist on Jamie Oliver’s “10 recipes to save your life” is a Mexican Minestrone. It may be a soup, but trust me this is no starter!

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 #7, my twist on Jamie’s ‘Minestrone’

This Mexican minestrone is a hearty, veggie-packed soup that brings a fresh twist to classic minestrone with smoky spices and a hint of spice. Loaded with beans, veggies, and a quick homemade guacamole topping, it’s a wholesome dish that’ll warm you up and keep you full. Perfect for an easy family dinner or a quick, healthy lunch.

Health benefits

The massive variety of seasonal vegetables combined with black beans is enough to make this Mexican Minestrone a very healthy, fibre, vitamin and mineral loaded meal. The protein and fibre from the beans help keep you full and energised. The addition of fresh guacamole brings healthy fats, making this a balanced and satisfying meal. If you use a homemade bone broth for the stock, then you are going to derive even more nutrition from this minestrone. For more about the healing powers of bone broth, see here.

Ingredients

For this recipe, you’ll need diced onions, sliced celery, smoked paprika, ground cumin, a few drops of Tabasco (optional), sea salt, black pepper, garlic, diced carrots, your choice of stock (chicken, beef, or vegetable), tinned diced tomatoes, diced zucchini, diced red capsicum, black beans (drained and rinsed), seasonal greens like spinach or kale, and fresh coriander (cilantro) for serving. The quick guacamole topping is made with a large avocado, natural full-fat yogurt, a squeeze of lime juice, and salt and pepper to taste.

How to make this Mexican minestrone soup

In a large pot, add a splash of olive oil and sauté the onion and celery over medium heat until they start to soften. Stir in the paprika, cumin, and sea salt, letting the spices cook until fragrant. Add the Tabasco (if using), garlic, and carrots, cooking for another couple of minutes. Pour in the stock and tomatoes and bring to a simmer. Add the zucchini, capsicum, and black beans, letting everything simmer for 10 minutes until the veggies are tender. For the guacamole, simply mash the avocado and mix it with yogurt, lime juice, and seasoning. Stir in the greens at the end until just wilted.

Serving suggestions and how to store

Serve your Mexican minestrone hot, topped with a dollop of guacamole and fresh coriander leaves. Store leftovers in an airtight container in the fridge for up to 3 days or freeze for longer storage. To keep guacamole fresh, store it in an airtight container with a little extra lime juice on top to prevent browning.

Vary Mexican minestrone to suit your needs

For veggie-fussy kids, try puréeing part or all of the soup. Make it vegetarian or vegan by using vegetable stock and skipping the yogurt in the guacamole. For a legume-free option, omit the beans. If you’re avoiding garlic and onions, substitute with finely chopped fennel and add a little extra cumin and chili flakes.

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 soups, click HERE.

Mexican Minestrone - This Mexican Minestrone recipe is my next recipe to feature on JamieOliver. com. It is a plant powered meal that the whole family will love.
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5 from 8 votes

Mexican Minestrone

This plant powered Mexican Minestrone is more a healthy, hearty meal than a starter. It's a delicious twist on the classic.
Prep Time20 minutes
Cook Time30 minutes
Total Time5 minutes
Course: Soup
Cuisine: Mexican
Servings: 4

Ingredients

  • 2 onion/s - diced
  • 2 stick/s celery - finely sliced
  • 1 tsp smoked paprika
  • 1 tsp ground cumin
  • 2 drop/s tabasco - to taste (optional)
  • Sea salt and freshly ground black pepper - to taste
  • 2 clove/s garlic - finely diced
  • 2 carrot/s (large) finely diced
  • 1 ltr stock or broth (chicken, beef or vegetable)
  • 800 g diced tinned tomatoes (2 cans)
  • 1 zucchini/s - diced
  • 1 red capsicum/s (red pepper), diced
  • 2 can black beans - drained and rinsed
  • 60 g greens (spinach, kale, silver beet, chard) - whatever's in-season (2 cups approx.)
  • ½ bunch/s fresh coriander leaves - to serve

Quick guacamole

  • 1 avocado/s (large)
  • 1 tbsp natural, Greek or coconut yoghurt
  • Sea salt and freshly ground black pepper - to taste
  • ½ lime/s (small) juice

Instructions

  • In a large pot, add a splash of olive oil and sweat the onion and celery over a medium heat, covered for 5 minutes or until starting to soften.
  • Add the paprika, cumin and sea salt and stir for a few minutes until you smell the spices.
  • Add the optional tabasco, garlic and carrots and cook for a couple of minutes.
  • Now add the stock and tomatoes and bring to a slow simmer.
  • Add the zucchini, capsicum and black beans and simmer for 10 minutes or until the vegetables are just cooked. Taste and adjust the seasoning and spiciness.
  • Make your guacamole by mashing your avocado and mixing through the yogurt, seasoning and lime juice.
  • Lastly add the greens and cook until they are just wilted (only a few minutes).

Serve

  • Serve immediately topped with a dollop of guacamole and fresh coriander leaves.

Make-ahead

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

Store

  • Store soup in an airtight container in the fridge or freezer.
  • Store guacomole in an airtight container (squueze over extra lime juice) in the fridge.

Grab Bag Formula Method

  • If you've done the **Grab Bag Formula Short Course, this is the method to convert this recipe...
  • Place all your prepared ingredients (except the greens, coriander and guacamole) into the Grab Bag.
  • Carefully seal your Grab Bag. I close most of the seal then press out as much air as I can then complete the seal. Place the Grab Bag in the freezer.
  • To cook, remove the Grab Bag from the freezer, place on a baking tray and thaw in the fridge overnight.
  • Tip the contents of the Grab Bag into a large oven proof dish (with a tight fitting lid) or Dutch oven. It may still be a bit frozen; that’s okay.
  • Place the lid on the pot, set your oven to 150°C/300°F (fan-forced) and cook for 2 hours.
  • Taste and adjust the seasoning and spiciness. Lastly add the greens and cook until they are just wilted (only a few minutes).
  • ** 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

Veggie fussy kids

You can always puree part or all of the soup - out of sight out of mind works for many kids.

Vegetarian and Vegan

Choose vegetable stock, omit the yoghurt from the guacamole.

Legume-free

Omit the beans.

Garlic and onion-free

Replace the onion with one small fennel bulb, finely chopped. Replace the garlic  with a tsp of cumin powder and a pinch of chilli flakes. 
 

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

Zucchini Mint Feta Soup (in just ten minutes)

| Make-ahead Meals, Freezable Meals, Vegetarian, Soups

This zucchini mint feta soup is a comforting and nourishing dish that’s perfect for any season. Easy to make, it combines the mild taste of zucchini with the freshness of mint and the creaminess of feta, making it a delicious addition to your meal rotation.

One vegetable my kids really dislike is zucchini (or spew-kini as they like to call it). For those of you who have followed me for a while, you’ll know that my kids have a great appetite for whole foods and genuinely love a wide range of vegetables. One of the reasons this is the case is because no matter what, I have and always will, persist with offering them vegetables, even the ones previously proclaimed ‘gross’!

Spew-Kini or not, they eat zucchini most days because it sits well behind other flavours, undetected. But not one to hide every unliked vegetable (more about why hiding food is not the best approach here), I also regularly present it in its whole form and like with this soup, often they surprise me and love it. This Zucchini Salad is another surprise favourite (apparently raw is less like ‘spew’)

The best part about this soup is that it is incredibly quick and easy to make and the result is surprisingly very tasty (because lets face it, it’s not the most flavoursome veggie).

Health benefits

Packed with nutrients, this creamy soup offers a great way to boost your vegetable intake. Zucchini is low in calories and high in fibre, which supports digestive health. The feta cheese provides calcium and protein, essential for strong bones and muscle health. The mint and home-made bone broth, are a fabulous digestive tonic, perfect for keeping those important good bugs happy, happy. With just a few simple ingredients, this soup is a great choice for a healthy meal.

Ingredients

For this recipe, you’ll need onion, clove garlic, zucchini, and chicken stock or bone broth. Season with sea salt and freshly ground black pepper to taste, and add fresh mint leaves picked from the stems, along with crumbled feta cheese.

How to make this creamy zucchini soup

In a medium-sized pot, sauté your diced onion in a little olive oil, butter, or ghee for about 2 minutes until translucent. Add the crushed garlic and diced zucchini, followed by the broth and seasoning. Bring everything to a boil, then simmer for 7-10 minutes until the zucchini is tender. Allow the mixture to cool slightly, then stir in the fresh mint before pureeing it in a blender or with an immersion blender until smooth and creamy.

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

Serving suggestions and how to store

Serve your zucchini, mint, and feta soup warm, topped with extra feta and additional seasoning, if desired. Leftovers can be stored in an airtight container in the fridge for up to 3 days or frozen for longer storage. Reheat over a medium heat until warmed through.

Vary zucchini mint feta soup to suit your dietary needs

To make this soup vegetarian, simply substitute the chicken stock with vegetable broth. For a dairy-free version, omit the feta or replace it with cashew cheese or coconut yogurt, and choose olive oil for cooking. If you’re looking for a vegan option, follow the same substitutions. If you want to skip onion and garlic, you can use finely diced fennel sautéed with a pinch of cumin and chilli flakes for a different twist.

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, quick and easy to make healthy soups, click HERE.

This zucchini mint feta soup couldn't be easier to make & is very tasty. It takes just 10 minutes to make this healthy soup too.
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4.84 from 12 votes

Zucchini Mint Feta Soup

This has to be the quickest soup ever. Nutrient rich and delicious, my Zucchini Mint Feta Soup is sure to become a favourite.
Prep Time5 minutes
Cook Time10 minutes
Total Time15 minutes
Course: Soup
Servings: 2

Ingredients

  • 1 onion/s - diced
  • 1 clove/s garlic - crushed or diced
  • 300 g zucchini/s - diced
  • 250 ml chicken broth or stock (1 cup)
  • Sea salt and freshly ground black pepper - to taste
  • ¼ bunch/s fresh mint leaves - picked from the stems
  • 90 g feta cheese - crumbled (½ cup)

Instructions

  • In a medium sized pot, sauté your onion in a little olive oil, butter or ghee for about 2 minutes.
  • Add your garlic, diced zucchini, broth and seasoning and bring to the boil. Cook at a rolling simmer for 7-10minutes or until the zucchini has softened.
  • Allow to cool a little, add the mint and then puree in a blender until smooth and creamy.
  • Serve with a dollop (or crumble) of feta and more seasoning (if needed).

Thermomix Method

  • Chop the onion and garlic, 5 seconds, speed 4.
  • Add the fat of your choice and sauté the onion for 2 minutes, temp 100, speed 1.
  • Add the zucchini and process 5 seconds, speed 5.
  • Add the broth and seasoning and cook for 8 minutes, 100, speed 2.
  • Allow to cool a little, add the mint and puree 30 seconds, speed 7-8.
  • Serve as above.

Make-ahead

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

Store

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

Notes

Vegetarian

Use vegetable broth (stock) instead of the chicken stock.

Dairy-free

Omit the feta or replace with cashew cheese or coconut yoghurt. Choose olive oil to cook in.

Vegan

As per vegetarian and dairy-free above. 

Onion and garlic-free

Replace the onion and garlic with a small bulb of fennel, finely diced and sautéed with a pinch of cumin and chilli flakes. 
 

Let me know how you like this simple soup. Post a comment below. 

Simple Green Salad with Seeds and an Orange Balsamic Vinaigrette

| Salads

As you may already know, as part of Jamie Oliver’s Food Revolution, I was one of 10 people selected to put my spin on 10 of Jamie’s favourite staple recipes. This is a task right up my alley as I just love the endless possibilities of food creation. So my next JamieOliver.com recipe ‘to save your life’ is a ‘simple green salad’.

I serve a simple green salad with most meals I make, especially in winter. Really, “salad in winter I hear you ask?” Absolutely – nature has given us an abundance of greens in winter for a reason, to keep our immune systems strong. Plus, the addition of a acid (citrus/vinegar) and oil dressing improves the absorption of fat soluble vitamins from your whole meal.

I find I cook more stodgy meals – casseroles, bakes, curries, slow cooks in winter and a simple green salad just lifts the meal and adds a little freshness. Many people think a salad needs lots of ingredients but it doesn’t, especially when you have cooked vegetables in your main meal.

I also love to add toasted seeds to my salads, it is a really simple way to add texture and crunch, as well as nourishing essential fats, vitamins and minerals.

So here it is, one of my favourite, very simple green salads.

Health benefits

Greens provide essential vitamins like vitamin A, vitamin C, and K, crucial for immunity, while the citrus dressing enhances fat-soluble vitamin absorption. The toasted seeds add a satisfying crunch and supply healthy fats, minerals, and antioxidants.

Ingredients

This mixed green salad recipe features a base of mixed greens (any you like such as baby spinach, butter lettuce, romaine, rocket etc) and toasted seeds for texture (sunflower seeds or pumpkin seeds are my favourite) Plus, a citrusy balsamic dressing that adds bright flavour with orange juice, zest, olive oil, and balsamic vinegar.

How to make this simple green salad

Wash and dry the greens, then toast the seeds in a pan until golden. Combine the dressing ingredients in a jar and shake well. Arrange the greens in a bowl, sprinkle with seeds, drizzle the dressing over, toss well just before serving.

Serving suggestions and how to store

Serve alongside casseroles, roasts, or curries to add lightness and freshness. Any extra seeds or dressing can be stored in the fridge for up to a week.

Vary this simple green salad to suit your dietary needs

Feel free to add any extra ingredients to this basic salad – tomatoes or cherry tomatoes, red onion, avocado, radish, cucumber, fresh herbs or any other fresh veggies. You can also add cheese like shaved parmesan, feta, goat cheese.

Timesaving tip

I wash my leaves when I get home from the market with my weekly shop. I wash them, spin in the salad spinner and then store them in a large airtight container lined with paper towel. They stay fresh all week and are ready to eat. It saves me time and money.

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

Nature has given us greens in winter to keep our immune systems strong. This simple green salad lifts a meal & adds freshness.
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5 from 1 vote

Simple Green Salad with Seeds and an Orange Balsamic Vinaigrette

This simple green salad with seeds and a refreshing orange balsamic vinaigrette is a perfect side dish, especially in winter. With immune-boosting greens and a tangy dressing to enhance nutrient absorption, it’s an easy way to add freshness to heavier, warming meals.
Prep Time10 minutes
Total Time10 minutes
Course: Salad
Servings: 4

Ingredients

  • 120 g leafy greens (I work off a big handful per person). You can choose one green but I love to use a heap of different leaves and herbs. Edible flowers are also a beautiful addition.
  • 75 g mixed seeds - sunflower, pumpkin and sesame seeds (½ cup) toasted

Dressing

  • 60 ml orange juice (¼ cup)
  • 1 orange/s -zest
  • 60 ml extra virgin olive oil -extra virgin
  • 2 tbsp aged balsamic vinegar
  • Sea salt and freshly ground black pepper -to taste

Instructions

  • Wash your leaves well and spin dry in a salad spinner.
  • Toast your seeds in a pan, stirring continuously until  lightly toasted.
  • Make your dressing by putting all of the ingredients in a jar and shaking well to combine.
  • Arrange your leaves in a salad bowl and sprinkle with the seeds (approx. one tablespoon per person).
  • Drizzle over enough dressing to coat (but not drown the leaves).
  • Any extra seeds or dressing can be stored in a jar in the fridge.
  • It really doesn't get a whole lot more simple than that!

Notes

Different dressing

For other awesome, easy to make and healthy salad dressings, click HERE.
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.

Balsamic Spiced Hummus with Dukkah

| Dips

This balsamic spiced hummus brings a unique twist to traditional hummus with the addition of aged balsamic vinegar, warming spices, and a topping of crunchy dukkah. It’s a delicious and nutritious dip that pairs perfectly with fresh veggies, crackers, or as a spread. This is my families favourite way to eat hummus.

This is my next twist on Jamie Olivers ‘recipes to save your life’ – an easy but delicious hummus recipe.

Health benefits

The chickpeas are a high fibre, protein rich legume with a decent mineral profile (including good amounts of iron). The tahini is also a great source of protein and very rich in calcium. The garlic and spices will strengthen your immune responses and the olive oil is a rich source of monounsaturated fat. Why wouldn’t you eat it?

WARNING!  Most store-bought brands contain dangerous vegetable oils, so please make your own vegetable oil-free hummus.  For more about why you must avoid vegetable oils, click here.

Ingredients

This recipe combines chickpeas, four tablespoons tahini, garlic cloves, balsamic vinegar, lemon juice, and spices like cumin and cinnamon. It’s topped with dukkah for a nutty crunch and an optional garnish of pomegranate seeds and fresh coriander for colour and flavour.

How to make Balsamic Spiced Hummus

Making your own gluten-free, dairy-free hummus is so quick and easy (total time just 10 mins). Simply blend all ingredients (except for the dukkah) in a food processor until smooth consistency. Drizzle with additional olive oil, sprinkle with dukkah, and, if desired, top with pomegranate seeds and coriander (cilantro).

Serving suggestions and how to store

Serve with veggie sticks, pita, or as a sandwich spread. Store in an airtight container with a layer of olive oil to preserve freshness, keeping it in the fridge or freezer.

Vary this to suit your dietary needs

For a garlic-free option, just omit the garlic—there’s plenty of flavour from the other spices.

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

Balsamic hummus - This Balsamic Spiced Hummus with Dukkah recipe is a health twist on the classic. It's a high protein, mineral rich dip and a great source of EFA's.
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5 from 3 votes

Balsamic Spiced Hummus with Dukkah

A delicious twist on the classic, my Balsamic Spiced Hummus with Dukkah is easy to make and sure to please a crowd. 
Prep Time10 minutes
Total Time10 minutes
Course: Appetizer
Servings: 4

Ingredients

  • 425 g can chickpeas -drained
  • 1 clove/s garlic -finely diced or crushed
  • 4 tbsp hulled tahini  (halve if using unhulled)
  • 1 tbsp aged balsamic vinegar
  • 1 tbsp lemon juice
  • 2 tbsp water -or the liquid from the can (aquafaba) makes it extra creamy
  • 2 tbsp extra virgin olive oil -extra virgin
  • ½ tsp ground cumin
  • ½ tsp ground cinnamon
  • 1 tsp sea salt - or to taste
  • ground black pepper -to taste

Serve

  • 2 tbsp dukkah - to serve, recipe HERE
  • ½ pomegranate - seeds (optional)
  • ¼ bunch/s fresh coriander leaves (optional)

Instructions

  • Add all of the ingredients (except the dukkah) into your food processor and process until smooth and creamy. You may have to scrape down the sides a few times to get an even consistency.
  • Serve drizzled with more olive oil and the delicious dukkah.
  • I also love it topped with pomegranates and coriander.

Store

  • Drizzle a layer of olive oil over the hummus to seal it. Store in an airtight container in the fridge.
  • Can also be frozen.

Notes

Garlic-free

Simply omit the garlic (there are enough spices for it to still be delicious). 
 

Let me know how this hummus stacks up - post a comment below.

Granola with Chai Spiced Nut Clusters

| Breakfast

This delicious breakfast Granola with Chai Spiced Nut Clusters is a mouthwatering combination of flavours and textures and my latest twist on Jamie Oliver’s ‘recipes to save your life.’

It’s such an honour to be selected by JamieOliver.com to put my spin on 10 of Jamie’s recipes. He has always been one of my favourite foodies and such an inspiration to me.

If you’re after more than muesli or cereal for brekkie, check out my fabulous collection of healthy, delicious breakfast recipes that take 5-10 minutes to make (yes, in the real world), click HERE.

So here it is, my spin on Jamie’s  DIY Oaty Fruit Cereal….I hope you enjoy it!

Health benefits

Rich in healthy fats, fibre and protein from the nuts, seeds, and oats, this low sugar granola offers sustained energy and supports digestion. The warming chai spices add antioxidants, which help reduce inflammation and improve immunity.

Ingredients

This chai-spiced granola recipe combines a mix of nuts like almonds, macadamias, and pecans, along with oats, coconut, and a chai spice blend featuring two teaspoons ground cinnamon, two teaspoon ground cardamom, a teaspoon ground ginger, and quarter teaspoon ground cloves. For sweetness, choose from rice malt syrup, honey, or pure maple syrup.

How to make this healthy granola

Start by toasting the nuts and sesame seeds on a baking tray (baking sheet), then coat them with the chai spice mix and a drizzle of sweetener. Spread out so it’s in a thin, even layer. On a second tray, combine oats and coconut with the remaining spices and sweetener. Bake until everything is golden and fragrant, then break the nuts into clusters and mix with the oats and coconut.

Serving suggestions and how to store

Serve with yogurt, milk, or a sprinkle of fresh fruit. This healthy muesli also makes a great after school snack. Store in an airtight container for up to a month, making it perfect for easy, grab-and-go breakfasts.

Vary this granola with chai spiced nut clusters to suit

For a gluten-free option, use rolled quinoa flakes instead of oats. Coconut-free? Substitute the coconut with additional nuts, seeds, or oats. For a sesame-free variation, swap the sesame seeds for more nuts or seeds.

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, health and easy to make breakfast recipes, click HERE.

Chai spiced granola - This Granola with Chai Spiced Nut Clusters recipe is a mouthwatering combination of flavours and textures and my latest twist on Jamie Olivers fruity cereal
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4.89 from 9 votes

Granola with Chai Spiced Nut Clusters

A wholesome breakfast such as this is so important to ensure good mood, energy, concentration and focus throughout the day. There is nothing in a cereal box that is good enough, so spend a little time every now and then and make a batch of my Granola with Chai Spiced Nut Clusters to keep in the pantry for a great start to the day.
Prep Time5 minutes
Cook Time30 minutes
Total Time35 minutes
Course: Breakfast
Servings: 8 cups (approx)

Ingredients

  • 450 g nuts (3 cups) I used almonds, macadamias, pecans, cashews and hazelnuts
  • 35 g sesame seeds (¼ cup)
  • 2 tsp ground cinnamon
  • 2 tsp ground cardamom
  • 1 tsp ground ginger
  • ½ tsp ground cloves
  • ¼ tsp sea salt
  • 6 tbsp rice malt syrup, honey or maple syrup
  • 270 g rolled oats (3 cups)
  • 200 g shredded coconut (2 cups)

Instructions

  • Pre-heat your oven to 180℃/350℉.
  • In a small bowl mix all of the spices to make a chai spice mix.
  • Take two baking trays.
  • Line one of the baking trays with a silicon coated baking paper (I use 'If You Care' brand). To this add your nuts and sesame seeds and toast in your preheated oven for 10 minutes.
  • Remove from the oven and add half the spice mix. Toss to coat the nuts.
  • Now drizzle with 3 tablespoons of sweetener so that most of the nuts and seeds are coated.
  • In the second baking tray place the oats (or GF flaked grain), coconut, remaining spice mix and toss to mix.
  • Drizzle with the remaining 3 tablespoons of sweetener.
  • Bake both trays for 10 minutes. Remove from the oven and allow the nuts to cool completely.
  • Stir the oat/coconut mix and bake for another 10 minutes or until toasted to your liking.
  • Once they are cool, break the nuts up into clusters and mix through the toasted oats/coconut.

Serve

  • With the yoghurt, milk and fruit of your choice.

Store

  • Store in an airtight container for up to a month.

Notes

Gluten and grain-free

Substitute the oats with rolled quinoa flakes.

Fructose friendly 

Choose rice malt syrup as your sweetener. 

Coconut-free

Substitute the coconut flakes for more nuts, seeds and/or oats or quinoa flakes. 

Fructose friendly

Choose rice malt as your sweetener.

Vegan

Choose rice malt or maple syrup as your sweetener.

Sesame-free

Replace the sesame seeds with another seed or nuts. 

 

I'd love to hear how you enjoy this crunchy, delicious start to the day - post a comment!

Healthy Dukkah Spice Mix

| Dips

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

My favourite ways to eat it are…

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

Health benefits

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

Ingredients

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

How to make a healthy dukkah spice mix

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

Serving suggestions and how to store

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

Vary this healthy dukkah to suit your dietary needs

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

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

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

Healthy Dukkah

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

Ingredients

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

Instructions

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

Store

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

Notes

Nut-free

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

Sesame-free

Omit the sesame seeds.

 

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

Nut Falafel with a Tahini Drizzle

| 30 Minute Meals, Make-ahead Meals, Vegetarian

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

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

Health benefits

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

Ingredients

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

How to make nut falafel with a Tahini Drizzle

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

Serving suggestions and how to store

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

Vary this nut falafel to suit your needs

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

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

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

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

Nut Falafel with a tahini drizzle

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

Ingredients

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

Tahini Drizzle

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

Instructions

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

Serve

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

Make-ahead

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

Store

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

Notes

Garlic-free

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

Vegan and fructose friendly

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

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

Three Ingredient Brownie

| After School Snacks, Baked Sweets

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

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

Health benefits

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

Ingredients

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

How to make this three ingredient brownie recipe

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

Serving suggestions and how to store

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

Vary this three ingredient brownie to suit your needs

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

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

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

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

Three Ingredient Brownies

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

Ingredients

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

Instructions

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

Store

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

Notes

Nut-free

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

 

 

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

Anzac Macadamia Creams

| Baked Sweets

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

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

Health benefits

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

Ingredients

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

How to make Macadamia Anzac biscuits

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

Serving suggestions and how to store

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

Vary these Anzac macadamia creams to suit your needs

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

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

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

Anzac Macadamia Creams

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

Ingredients

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

Instructions

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

Store

  • Store in the fridge until ready to serve.

Notes

Chocolate cream

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

Berry nice

Mix in some smashed berries - yum!
 

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

Raspberry Coconut Bliss Balls

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

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

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

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

Health benefits

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

Ingredients

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

How to make raspberry coconut bliss balls

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

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

Make them even quicker still by making ‘bliss bites’ 

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

Serving suggestions and how to store

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

Vary these raspberry coconut bliss balls to suit 

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

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

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

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

Raspberry Coconut Bliss Balls

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

Ingredients

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

Instructions

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

Store and serve

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

Notes

Nut-free

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

Fructose-friendly

Choose rice malt syrup as your sweetener.

Coconut-free

Substitute the coconut with more nut meal or oatmeal.

Choc-raspberry

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

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

Smoked Salmon Dip (in 5 minutes)

| Dips, Holidays & Entertaining

This smoked salmon dip is a simple and delicious snack that takes just five minutes to make. Perfect for spreading on toast, dipping with crackers, or adding to a snack platter, it’s a versatile recipe that’s both nutritious and easy to whip up when you’re short on time.

Health benefits

Most store bought dips contain dangerous vegetable oils so I always avoid them. This healthy dip contains the lovely anti-inflammatory fats and protein in salmon. Pairing it with full-fat natural yoghurt (or greek yogurt) instead of cream cheese adds a boost of probiotics for gut health and a dose of protein, while the fresh herbs and lemon zest add extra vitamins and antioxidants to keep your immune system strong.

Ingredients

With just a handful of fresh, whole ingredients like hot smoked salmon, yoghurt, fresh lemon juice and lemon zest, plus chives (or dill or parsley), this salmon dip recipe is not only delicious but also nourishing. Unlike store-bought dips, it’s packed with nutrition and free from preservatives, artificial additives, and unnecessary sugars, so you can enjoy it knowing exactly what’s in it.

What is ‘Hot’ smoked salmon?

Hot smoked salmon is smoked at a higher temperature, cooking the fillets of fish fully, resulting in a firm, flaky texture and a rich, smoky flavour. It’s ready to eat and great in salads or cooked dishes. Cold smoked salmon, on the other hand, is smoked at a lower temperature, which doesn’t cook the fish but cures it instead. This gives it a softer, silky texture and a more delicate, mild smoky flavour. It comes in thin slices where as the hot smoked salmon is sold in fillets. Both are available in major supermarkets and you definitely need a fillet of the hot smoked salmon for this dip.

How to make healthy Smoked Salmon Dip

Making this healthy smoked salmon dip couldn’t be easier. Simply place flaked salmon in a bowl, add the yoghurt, herbs, lemon, and capers, and mix it all together. No fancy equipment or food processor required—just five minutes and a fork! The quickest prep time ever!

Serving suggestions and how to store

Serve this dip with wholegrain crackers, veggie sticks (carrots, cucumbers, celery) or even spread it on sourdough toast or bagels for a quick, protein-packed breakfast or lunch. It stores well in an airtight container in the refrigerator for a couple of days, or you can freeze it for later if you want to make a bigger batch.

Vary this smoked salmon dip to suit your dietary needs

For a dairy-free version, swap out the yoghurt for a creamy cashew nut blend or your favourite plant-based yoghurt. You can also switch up the herbs to suit your taste—fresh dill, chives, or parsley all work beautifully in this recipe.

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

This healthy Smoked Salmon Dip takes minutes to prepare and is so delicious. It's the perfect, nourishing dip when entertaining.
Print Recipe
4.45 from 9 votes

Smoked Salmon Dip (in 5 minutes)

A super quick, delicious dip that's sure to wow a crowd. 
Prep Time5 minutes
Total Time5 minutes
Course: Appetizer
Servings: 1 cup

Ingredients

  • 100 g hot smoked salmon or trout (approx. one fillet) flaked
  • 3 tbsp natural or Greek yoghurt
  • 1 tbsp Chives -or dill or parsley, finely diced (whatever you taste preference)
  • ½ lemon/s -zest finely grated + 1 tbsp juice
  • 1 tbsp capers
  • Sea salt and freshly ground black pepper -to taste

Instructions

  • Pop the fish into a bowl and gently flake apart with a fork.
  • Add the rest of the ingredients and fold through until combined.

Serve

  • Serve with your favourite healthy crackers or even on toast for breakfast or lunch.

Store

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

Notes

Dairy-free

Sub the yoghurt with cashew nut cream.
I have an awesome selection of simple dips and savoury cracker recipes in my best selling ebook 'The Well Nourished Lunchbox'. Click HERE to find out more and read the amazing reviews.

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

Quinoa Tabbouleh

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

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

Health benefits

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

Ingredients

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

How to make this Quinoa Tabbouleh salad

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

Serving suggestions and how to store

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

Vary this to suit your dietary needs

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

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

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

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

Quinoa Tabbouleh

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

Ingredients

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

Dressing

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

Instructions

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

Thermomix method

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

Make-ahead

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

Store

  • Store in an airtight container in the fridge.

Notes

Onion-free

Simply omit the onion.

Garlic-free

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

Make a meal of it

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

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

Simple Sweet Potato Mash

| Side dishes

This Simple Sweet Potato Mash is a versatile, budget friendly side dish that pairs well with a variety of meals. It’s easy to prepare, full of natural sweetness, and can be customised with different flavour variations to suit your taste.

I love this dish as it has minimal prep and there’s only one bowl to wash up at the end of it. Also the flavour of the mash can be altered to suit the type of meal you are preparing, so make sure you check out the optional extras below the main recipe.

Health benefits

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

Ingredients

For this mashed sweet potato recipe you only need sweet potatoes, butter or another fat (ghee or coconut oil), sea salt, and black pepper. For an extra twist, try one of the optional variations listed below.

How to make mashed sweet potatoes

Begin by preheating the oven to 200℃/400℉. Prick the sweet potatoes a few times (no need to peel them), then bake them until tender (about 30 minutes). The larger the sweet potato, the longer it will take to cook through. Once cooked, allow them to cool slightly, then scoop out the flesh into a bowl. Mash with butter, ghee, or coconut oil, and season to taste.

Serving suggestions and how to store

Serve this mash as a side to your favourite dishes or as a base for simply prepared protein. It can be stored in an airtight container in the fridge or freezer. To reheat, use a low heat on the stove or oven, adding a splash of milk if needed.

Vary this simple sweet potato mash to suit your needs

  • Extra Creamy: Add sour cream, Greek yogurt, or coconut cream.
  • Balsamic Mash: Drizzle with aged balsamic vinegar.
  • Garlic Mash: Roast garlic with the potatoes and mash it in for extra flavour.
  • Garam Masala or Cinnamon Mash: Add a sprinkle of garam masala or cinnamon for a warming twist.
  • Pesto Mash: Stir through pesto for a Mediterranean flair.
  • Smokey Mash: Add smoked paprika, or chilli powder for heat.
  • Ginger Mash: Incorporate finely grated ginger for an Asian or Indian-inspired variation.
  • Cheesy Mash: Incorporate about 30 grams parmesan cheese.

Time-saving tip

Double the amount of sweet potatoes and use the leftovers to make a simple vegan roasted sweet potato soup. Just add garlic and stock, then blend until smooth for a quick and nourishing meal.

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.

One very simple, inexpensive side that features regular on our table is this simple sweet potato mash. Easy to make and delicious
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5 from 1 vote

Simple Sweet Potato Mash

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

Ingredients

  • 1 sweet potato/s -skin on (unpeeled)
  • 1 tbsp butter, ghee or coconut oil
  • Sea salt and freshly ground black pepper -to taste

Instructions

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

Make-ahead

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

Store

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

Notes

Dairy-free

Choose coconut oil or olive oil as your fat of choice.
 

Raspberry Coconut Truffles

| No-bake Sweets

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

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

Health benefits

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

Ingredients

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

How to make chocolate raspberry truffles

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

Serving suggestions and how to store

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

Vary raspberry coconut truffles to suit

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

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

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

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

Raspberry Coconut Truffles

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

Ingredients

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

Instructions

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

Store

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

Notes

Low- fructose

Choose rice malt syrup as your sweetener.

Vegan

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

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

Toasted Seaweed Chips

| Healthy Lunchbox, Savoury Snacks

These Toasted Seaweed Chips are a quick and healthy snack that’s full of umami flavour and a satisfying crunch. Made from yaki nori sheets and brushed with a tamari-sesame oil mix, they’re baked until crispy and perfect for snacking on.

A few months back I was doing a bit of shopping after school and even though they’d had afternoon tea, my kids were moaning that they were still hungry. My kids tend to do this every time we’re shopping and they spot something they fancy. This time they’d spied some Nori Chips and seeing as they love nori and they love chips, they worked out that these might be worth a try!

I of course checked out the ingredients, not happy with the vegetable oil (sunflower oil or canola oil I think), but otherwise okay, I conceded because I actually wanted to try them myself. So they were inhaled within seconds of opening and didn’t put a dent on their hunger (note to self to insist on buying nuts next time) and as delicious as they were, they were quite expensive.

So off to the kitchen I head on a mission to re-create my kids latest obsession with toasted seaweed chips. The delicious result I share with you today.

Health benefits

Nori seaweed is a nutrient powerhouse, packed with iodine for thyroid health, fibre, and essential vitamins and minerals like vitamin C and calcium. Some people call it a superfood. These homemade seaweed chips are a healthier, vegan, gluten-free alternative to many savoury snacks – and free of nasty vegetable oils.

Ingredients

All you need are yaki nori sheets (which are the sushi seaweed sheets in the supermarket that you usually roll around rice to make sushi), plus tamari (or a soy-free alternative like coconut aminos), and sesame oil. Optional toppings like sesame seeds, garlic powder or nutritional yeast can add an extra flavour boost. The simplicity of the ingredients makes these chips quick and easy to prepare.

How to make roasted seaweed snacks

Preheat your oven to 150℃/300℉. Mix tamari and sesame oil in a small bowl and with a pastry brush, brush the shiny side of each sheet of nori. Stack them in sets of three or four, sprinkle with optional toppings, and bake between two sheets of baking paper (weighed down with a baking sheet or pan) for 10-15 minutes until crispy. Cut into pieces with a sharp knife and enjoy!

Serving suggestions and how to store

These chips are perfect for munching on their own or as part of a snack plate. They are also lovely over a salad (add at the last minute). Store them in an airtight container with a moisture absorber to keep them crispy. I just recycle absorbers from other things I buy. They’re sensitive to humidity, so be sure to seal them tightly.

Vary toasted seaweed chips to suit your dietary needs

For a soy-free version, swap tamari for liquid aminos or coconut aminos. For sesame-free, replace the sesame oil with extra virgin olive oil or avocado oil. You can also leave out the optional toppings for a more minimalist snack.

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

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

These Toasted Seaweed (Nori) Chips are an easy to make healthy and nutrient dense snack that my kids absolutely love. 
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4.55 from 22 votes

Toasted Seaweed Chips

These Toasted Seaweed Chips are a very moorish savoury snack that my whole family just loves - stopping at one is virtually impossible. 
Prep Time10 minutes
Cook Time15 minutes
Total Time25 minutes
Course: Snack
Cuisine: Japanese

Ingredients

  • 1 packet yaki nori sheets (sushi paper)*
  • 1 tbsp tamari (or liquid or coconut aminos)
  • 1 tbsp sesame oil

Optional toppings

  • sesame seeds
  • nutritional yeast
  • garlic powder

Instructions

  • Preheat a fan forced oven to 150℃/ 300℉.
  • Mix your tamari and sesame oil together in a small bowl.
  • Brush the shiny side of the nori sheet with the oil/tamari mix (right to the edges), sprinkle with optional toppings and place another sheet, rough side down on top. Repeat with two -three more sheets (to make a stack of three to four sheets).
  • Place on a baking tray lined with baking paper and place another piece of baking paper on top. I weighed it down with another baking tray (filled with pastry weights). You don’t have to weigh it down, it just stops the sheets curling (but doesn’t effect the taste).
  • Bake for 10-15 minutes until crisp at the edges.
  • Cut with a large sharp knife (you can pry into single sheets or leave as a stack) and enjoy immediately.

Store

  • Can be stored in an airtight container.
  • These are very sensitive to humidity, so I always add the moisture absorber (repurposed from the packet of nori) to my container or they will loose their crispiness.

Notes

Soy-free

Choose aminos instead of tamari.

Sesame-free

Replace the sesame oil with olive oil.
 
 

How do you or your kids like these? I'd love your feedback, post a comment or rate this recipe!

Rainbow Detox Salad

| Vegetarian, Salads

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

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

Why is it healthy?

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

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

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

Ingredients

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

How to make this rainbow detox salad

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

Serving suggestions and how to store

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

Vary this rainbow detox salad to suit

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

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

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

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

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

Rainbow Detox Salad

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

Ingredients

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

Dressing

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

Instructions

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

Notes

Garlic-free

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

Sesame-free

Replace the tahini with almond butter or simply omit. 

Fructose-friendly

Choose rice malt as your sweetener. 

 

 

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

Chocolate Fudge Ice Blocks

| After School Snacks, Ice-blocks

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

Health Benefits

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

Ingredients

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

How to make healthy chocolate ice creams

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

Serving suggestions and how to store

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

Vary this to suit your dietary needs

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

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

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

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

Chocolate Fudge Ice-blocks

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

Ingredients

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

Instructions

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

Notes

Coconut-free

Substitute with your preferred dairy or dairy-free milk.

Low-fructose

Choose rice malt syrup as your sweetener.

Cacao-free

Substitute carob powder.

Vegan

Choose rice malt or maple syrup as your sweetener.

Banana choc ice block

Add in one banana. 

Nutty popsicle

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

Hope your family likes these as much as we do!

Nut-free Cacao Bliss Balls

| Healthy Lunchbox, No-bake Sweets

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

Health benefits

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

Bonus Points

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

Ingredients

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

How to make Nut-free Chocolate Bliss Balls

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

Serving suggestions and how to store

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

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

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

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

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

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

Nut-free Cacao Bliss Balls

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

Ingredients

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

Instructions

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

Store and serve

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

Notes

Low-fructose

Choose rice malt syrup as your sweetener.

Coconut-free

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

Cacao-free

Replace the cocoa with carob powder.

Vegan

Choose rice malt or maple syrup as your sweetener.

Time saving Tip

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

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

Pecan Pie Cookies

| After School Snacks, Baked Sweets, Holidays & Entertaining

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

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

Health benefits

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

Ingredients

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

How to make Pecan Cookies

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

Serving suggestions and how to store

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

Vary these pecan pie cookies to suit

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

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

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

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

Pecan Pie Cookies

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

Ingredients

Base

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

Filling

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

Instructions

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

Store

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

Notes

Fructose friendly and vegan

Choose rice malt syrup as your sweetener.

Nut-free

This is not the recipe for you. For 150 pages of nut-free recipes, take a look at my super popular ebook 'The Well Nourished Lunchbox'. Click HERE to find out more and read the rave reviews.
 
 

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

Mediterranean Potato Bake

| Side dishes

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

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

Health benefits

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

Ingredients

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

How to make roasted mediterranean potatoes

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

Serving suggestions and how to store

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

Vary Mediterranean Potato Bake to suit your dietary needs

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

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

This Mediterranean Potato Bake is a delicious, easy to prepare side dish that's perfect for feeding a crowd. Gluten-free, dairy-free.
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4.88 from 8 votes

Mediterranean Potato Bake

A budget friendly side that's not only delicious, but also nourishing for your family. This Mediterranean Potato Bake is a great dish for when you're entertaining a large group too. 
Prep Time10 minutes
Cook Time35 minutes
Total Time45 minutes
Course: Side Dish
Cuisine: Mediterranean
Servings: 6

Ingredients

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

Serve

  • ½ bunch/s parsley - chopped

Instructions

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

Serve

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

Store

  • Store in an airtight container in the fridge.

Notes

Garlic-free

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

Vegan

Choose extra virgin olive oil as your fat.

Make it cheesy

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

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

Coco-Beet Berry Smoothie

| Drinks & Smoothies

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

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

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

Health benefits

This smoothie is a powerhouse of nutrition!  Beetroot is an anti-inflammatory, antioxidant, detoxifying and extremely nutrient rich vegetable. Research suggests it improves stamina and sports performance (this fact alone appeals to my sport loving kids). Berries provide carbohydrates, vitamin C and antioxidants that help fight inflammation and support your immune system, while cacao powder adds a rich chocolate flavour along with magnesium for energy. The coconut water is rehydrating and the nut butter a great source of healthy fats and protein, keeping you full and satisfied.

Ingredients

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

How to make this beet smoothie recipe

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

Serving suggestions and how to store

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

Vary this coco-beet berry smoothie to suit

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

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

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

Coco-beet Berry Smoothie

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

Ingredients

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

Instructions

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

Store

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

Notes

Coconut-free

Replace the coconut water with a nut-milk.

Nut-free

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

Low-fructose

Choose rice malt syrup as your sweetener.

Boost the protein

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

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

Lemon Drops

| Ice-blocks

This Lemon Drops recipe one of the simplest, healthiest and most delicious treats I make.  Seeing as many of you have told me that you have an abundance of lemons from your backyard trees, I thought now would be a good time to share it.

So much of my passion for food and cooking comes from growing, picking and cooking food with my nana. Even into adulthood, my Saturday routine was to finish consulting in my Naturopathic clinic by mid-day and drive straight to my Nans for lunch. In winter, we’d bunker down and watch the footy. In summer, we’d sit out back in the sun or we’d do a bit of gardening.

One very strong memory I hold dear was helping my Nan pot a new lemon tree, not too long before she passed away. To this day, my Nans’ lemon tree lives on in my mums little courtyard, its fruit as abundant as always. Mum actually tried to graft it so I too could have a little piece of Nans’ tree (sadly it didn’t work out). Maybe this is why I just love lemons!

Health benefits

Lemons are a vitamin C and antioxidant rich fruit and a concentrated source of nourishment. For more about the health benefits of lemons (plus recipes using lemons) click here. Coconut oil is a delicious, immune supportive and healing fat that I’ve raved about here. By using natural sweeteners like honey or maple syrup, you can enjoy a delicious treat without the refined sugars.

Ingredients

To make these zesty lemon drops, you’ll need semi-solid coconut oil, the juice and zest of 1 small lemon (approximately ¼ cup), and 1-2 tablespoons of rice malt syrup, honey, or maple syrup to add just the right amount of sweetness.

How to make Lemon Drops

Start by mixing the coconut oil, lemon juice, lemon zest, and sweetener in a blender or food processor until you achieve a thick, icing-like consistency. If you’re using a Thermomix, blend for 30 seconds on speed 4. Pour the mixture into a silicone mold or a small tray lined with baking paper; you can even pipe it for a fun presentation. Place it in the freezer for about 15 minutes, or until firm, then pop them out or cut into cubes.

Serving suggestions and how to store

Enjoy these lemon drops straight from the freezer whenever you need a refreshing pick-me-up. They’re perfect as a post-workout snack or a yummy sweet treat. Store them in an airtight container in the freezer to keep them firm and ready to enjoy whenever you like.

Vary this to suit your dietary needs

You can easily customise these lemon drops to fit your dietary preferences. For a fructose-friendly option, opt for rice malt syrup as your sweetener. If you’re looking for a vegan treat, both rice malt syrup and maple syrup work perfectly as substitutes for honey. Feel free to experiment with different citrus fruits for a fun twist on flavor!

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

Lemon drops
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5 from 1 vote

Lemon Drops

These lemon drops are a zesty treat that’s perfect for a quick energy boost or a sweet snack. Made with just a handful of simple ingredients like coconut oil, fresh lemon juice, and a touch of sweetness, they’re incredibly easy to whip up in just a few minutes. Enjoy these bright bites straight from the freezer for a cool, invigorating treat!
Prep Time5 minutes
Freeze1 hour
Total Time1 hour 5 minutes
Course: Snack
Servings: 12 drops

Ingredients

  • 105 g coconut oil (½ cup) semi-solid is best (pop in the fridge or warm for a few minutes if you need to)
  • 1 small lemon/s (approx. ¼ cup of juice) and zest
  • 1-2 tbsp rice malt syrup, honey or maple syrup

Instructions

  • Mix the ingredients together in a blender or food processor until well combined and thick (like icing sugar). If using a Thermomix, mix 30 seconds, speed 4.
  • Pour into a silicone mould or a small tray (lined with baking paper). You could also pipe this if you'd like to get creative.
  • Pop into the freezer for 15 minutes or so, until set firm.
  • Push from the mould or cut into cubes.

Store

  • Store and eat straight from the freezer. Try to stop at one.

Notes

Fructose-friendly

Choose rice malt syrup as your sweetener.

Vegan

Choose rice malt or maple syrup as your sweetener.
 

I'd love to hear how you like this super simple treat. Post a comment below.

Two Ingredient Coconut Cookies

| Healthy Lunchbox, Baked Sweets

These two-ingredient cookies are a simple and delicious treat that combines the natural sweetness of ripe bananas with toasted coconut. Perfect for a quick snack or a healthier dessert, they’re easy to whip up with just two pantry staples! Plus, they’re gluten-free and dairy-free, making them suitable for various dietary preferences. Enjoy these cookies as is, or get creative by turning them into yummy ice cream sandwiches!

Health benefits

These cookies are a fantastic source of natural energy, thanks to the fiber in shredded coconut and the natural sugars in bananas. They also provide healthy fats and nutrients, making them a guilt-free snack option that satisfies your sweet tooth.

Ingredients

The only two ingredients you need for these cookies are shredded coconut and a ripe banana. The more ripe the banana the more concentrated its natural sugars are. This makes them especially perfect for baking. Simple, wholesome, and delicious!

How to make Two Ingredient Coconut Cookies

To make these easy cookies, start by preheating your oven to 180°C (350°F) and lining a baking tray with baking paper. Toast the shredded coconut in a pan over medium heat until it’s lightly browned. Then, blend the toasted coconut with the ripe banana until it forms a fine mixture. Shape it into discs and bake until golden, which usually takes about 25 minutes.

Serving suggestions and how to store

These cookies are best enjoyed fresh but can be stored in the fridge for up to 3 days or frozen for a month. If they become soft, simply pop them in the freezer to crisp up!

Vary this to suit your dietary needs

You can also add a pinch of cinnamon or a dash of vanilla extract for extra flavor. If you’re looking for added protein, consider mixing in a scoop of your favourite protein powder!

The lovely Stace, from A Healthy Mum has been so generous to share a fabulous recipe from her ebook ‘A Healthy Lunchbox.’ The simple things in life are often the best. Made with just two ingredients, these cookies are a perfect balance of good fats and natural sugars. Combined, the result is something very delicious.

Two ingredient coconut cookie
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4.63 from 8 votes

Two Ingredient Coconut Cookies

Two Ingredients in these super simple cookies - need I say more?
Prep Time5 minutes
Cook Time25 minutes
Total Time30 minutes
Course: Snack
Servings: 6 cookies

Ingredients

  • 75 g shredded coconut (¾ cup)
  • 1 banana/s -must be ripe

Instructions

  • Preheat your oven to 180°C/350℉ (fan forced) and line a baking tray with a sheet of baking paper. Toast the coconut in a pan over a medium heat until it is lightly browned.
  • Add the banana to a blender with the toasted coconut. Pulse until the mixture comes together and the coconut is fine.
  • Shape the mixture into discs and space apart evenly on the baking tray. If the mixture is runny, spoon it onto the tray. Bake the cookies until golden (approximately 25 minutes).

Serving Suggestion

  • These cookies are delicious served as is or for something extra special, use them to make healthy ice cream sandwiches. If they go soft, pop them in the freezer and they will crisp up nicely.

Store

  • In the fridge for 3 days or freezer for 1 month

Notes

 

I'd love to hear how you like these simple snacks - post a comment below.

Raw Snickers Bar

| After School Snacks, No-bake Sweets

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

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

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

Health benefits of this raw snickers bar

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

Ingredients

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

How to make healthy snickers bars

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

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

Serving suggestions and how to store

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

Vary this raw snickers bar to suit your dietary needs

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

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

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

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

Raw Snickers Bar

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

Ingredients

Base layer

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

Chocolate layer or coating

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

Instructions

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

Store

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

Notes

Fructose friendly

Choose rice malt syrup as your sweetener.

Almond-free

Sub with whole roasted peanuts.

Sesame-free

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

Coconut-free

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

Vegan

Choose rice malt or maple syrup as your sweetener.

Nut-free

This is not the recipe for you as the peanut flavour is hard to replicate without them. But for 150 pages of nut-free recipes, take a look at my super popular ebook 'The Well Nourished Lunchbox'. Click HERE to find out more and read the rave reviews.

Chocolate shortcut

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

 

 

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