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Blueberry Rocket Almond Salad

| Vegetarian, Salads

This Blueberry Rocket Almond Salad is a vibrant and refreshing dish perfect for a light lunch or a side. The combination of sweet blueberries, crunchy almonds and creamy feta makes it irresistible.

My local market has big buckets of fresh blueberries for sale at the moment, so this salad was born from my need to use my berries at every given opportunity. This is a great side salad or a meal in itself.

Kids in the kitchen

When my kids were little they hated anything green and leafy. So I started giving them a turn of spinning the salad spinner (they were about two). I served the leaves they spun every night as part of dinner, and low-and-behold, they eventually started to eat salad leaves (without fuss or encouragement) and enjoy them. Now they absolutely love salad leaves, even the spicy ones like rocket and mustard greens.

I also always made sure there were a couple of ingredients in the salad I knew they liked (mixed in with the greens) which made the idea of salad a lot more appealing. The blueberries here may just be your draw card.

Please to remember to persist and offer salads in many ways – they will eventually come around and like my kids, enjoy eating them.

Health benefits

Rich in antioxidants from blueberries and packed with fibre and healthy fats from quinoa and almonds, this salad provides a balanced mix of nutrients. The rocket leaves (arugula) are also a great source of vitamins A and K.

Ingredients

Rocket leaves, snow peas, blueberries, quinoa, toasted flaked almonds, and crumbled feta come together for this salad. The dressing is a zesty blend of lemon juice, olive oil, vinegar, and a hint of sweetness from rice malt syrup or honey.

How to make blueberry rocket almond salad

Combine all the salad ingredients in a large bowl. For the dressing, shake the lemon juice, olive oil, vinegar, and sweetener in a jar. Pour the dressing over the salad just before serving for maximum freshness.

Serving suggestions and how to store

This salad is delicious on its own or as a side dish with grilled fish or chicken. Store leftovers in an airtight container in the fridge, and add the dressing just before eating to keep the salad fresh.

Vary this blueberry rocket almond salad to suit

For a dairy-free or vegan option, omit the feta or replace it with vegan cheese. For a nut-free version, swap almonds with toasted sunflower seeds. Use rice malt syrup to make it fructose-friendly.

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

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

This Blueberry Rocket Almond Salad is perfect for a light lunch or side. The combo of blueberries, almonds & feta makes it irresistible.
Print Recipe
4.50 from 6 votes

Blueberry Rocket Almond Salad

This Blueberry Rocket Almond Salad is a delicious, nourishing flavour combination and a beautiful accompaniment to any meal. 
Prep Time10 minutes
Total Time10 minutes
Course: Salad
Servings: 4

Ingredients

  • 25 g rocket leaves - washed (1 cup)
  • 10 snow peas
  • ½ cup/s blueberries
  • 1 cup/s quinoa - cooked
  • 40 g flaked almonds (¼ cup) toasted
  • 40 g feta cheese (¼ cup) cow feta or goat, crumbled

Dressing

  • 1 lemon/s (small) juice and zest
  • 60 ml extra virgin olive oil (¼ cup)
  • 1 tsp red wine vinegar - or raspberry vinegar
  • 1 tsp rice malt syrup or honey

Instructions

  • For the salad, combine the ingredients together in your salad bowl.
  • For the dressing, shake the ingredients together in a jar.
  • Dress the salad just prior to serving.

Notes

Dairy-free and vegan

Just omit the feta or replace it with a vegan cheese. 

Nut-free

Replace the almonds with toasted sunflower seeds.

Fructose-friendly

Choose rice malt as your sweetener. 
 
 

Love to hear how you like this salad? Also, feel free to share your tips for encouraging your kids to love their salad.

Lemon, Tuna and Quinoa Salad

| Salads

Every time I cook a batch of quinoa, I always make extra so I can make a salad for the kids and I for lunch the next day. Our favourite combo is this lemon tuna quinoa salad – it’s fresh, zesty and really quick and easy to throw together. Feel free to add in any raw or cooked vegetable you like, this is a very versatile recipe.

To source the most sustainable brands of tuna (in Australia), click here.

Health benefits

Quinoa is a complete protein and a great source of fibre, I’ve written about here.  Tuna adds lean protein and omega-3 fatty acids, while the fresh veggies provide vitamins, minerals, and antioxidants.

Ingredients

This gluten-free recipe combines cooked and cooled quinoa, canned tuna, cherry tomatoes, leafy greens, carrot, and fresh herbs, all dressed with a tangy lemon vinaigrette made with lemon zest and juice, olive oil, red wine vinegar, and smoked paprika.

How to make lemon tuna quinoa salad

Start by rinsing and cooking the quinoa in a saucepan, letting it steam and cool. Shake the dressing ingredients together in a jar. Mix the cooked quinoa and tuna in a large bowl, then gradually add the dressing. Fold in the cherry tomatoes, carrots, greens, and fresh herbs. Toss well to serve.

Serving suggestions and how to store

Serve this salad as a main dish or a side with some crusty bread. It can be stored in an airtight container in the fridge for up to 2 days.

Vary lemon tuna quinoa salad to suit your needs

For a vegan or vegetarian version, replace the tuna with tofu or tempeh. You can also add nuts, seeds, or crumbled feta for extra flavour and texture. If tuna isn’t your thing, try substituting it with shredded chicken or beef.

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

Lemon Tuna Quinoa Salad is a light, protein-packed meal perfect for a quick lunch or dinner. It's nutritious, delicious & easy to make.
Print Recipe
5 from 4 votes

Lemon, Tuna and Quinoa Salad

This Lemon, Tuna, and Quinoa Salad is a light, refreshing, and protein-packed meal perfect for a quick lunch or dinner. With fresh herbs, crunchy veggies, and a zesty lemon dressing, it's nutritious and delicious.
Prep Time20 minutes
Total Time20 minutes
Course: Salad
Servings: 2

Ingredients

  • 130 g quinoa - or 2 cups cooked
  • 185 g can tuna -drained
  • 10 cherry tomatoes -halved
  • 25 g leafy greens (1 cup)
  • ¼ bunch/s fresh coriander or mint leaves -leaves picked off stems
  • 1 carrot/s (large) grated or julienned

Dressing

  • ½ lemon/s -zest and juice
  • 60 ml extra virgin olive oil extra virgin (or roughly double the quantity of oil to lemon juice) (¼ cup)
  • 1 tsp red wine vinegar
  • Sea salt and freshly ground black pepper -to taste
  • ¼ tsp smoked paprika
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). Cook the quinoa by placing it into a pot with 1½ cups of water.
  • Bring the mixture to a boil over medium-high heat, then decrease the heat a bit to maintain a gentle simmer. Cook uncovered until the quinoa has absorbed all of the water, about 10 to 12 minutes.
  • Remove the pot from heat, cover, and let the quinoa steam for 5 minutes. This step gives the quinoa time to pop open and the little white spiral to appear. After 5 minutes, remove the lid and fluff the quinoa with a fork. Allow to cool.
  • Place all of the dressing ingredients into a jar and shake well to combine.
  • In a large bowl mix together the quinoa and tuna.
  • Mix through the dressing, adding gradually until the quinoa and tuna are well coated but not drowning in dressing.
  • Now fold through the tomatoes, carrot, leafy greens and herbs. Enjoy!

Store

  • Store in an airtight container in the fridge.

Notes

Vegan and vegetarian 

Omit the tuna and add in thinly sliced tofu or tempeh and toasted nuts.

Don't like tuna

Replace it with another cooked meat like shredded or diced chicken, lamb or beef.

Add nuts, seeds or dukkah

This is lovely topped with toasted nuts, seeds or even dukkah to add in a nice crunch.

Add feta or goat feta

This is delicious with feta mixed through too.
 
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.
 

Post your comments or rate this recipe below.

Beetroot Coconut Ginger Soup

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

My whole family have all come to love this Beetroot Coconut Ginger Soup – not only is it a delicious combination of flavours, it’s incredibly nourishing and truly food as medicine!

I find the human palate an amazing thing – some people just eat anything that’s put in front of them and others are a little more discerning (sounds so much more classy than ‘fussy’). You might be surprised that I actually fit into the second category here. With age, I’ve certainly broadened my culinary horizons – largely due to my ‘eat anything at all’ husband, no matter how unusual. Also, as we have travelled a fair bit, so I’ve had to venture outside of my comfort zone and try new and sometimes unrecognisable things (and mostly I’ve been pleasantly surprised).

My son is just like his father – if he eats a prawn, he crunches the head and all. Recently, he couldn’t understand why he couldn’t eat the head off a sardine (yuk)! My daughter, on the other hand, is like me, a little more cautious.Which brings me to this soup, because she can really be quite picky with cooked beetroot (raw and fermented is fine though). However, this Beetroot, Coconut and Ginger soup has such a beautiful, velvety flavour that has been enough for her to accept it in its cooked form.

So before you flick away from this recipe thinking the kids or hubby will never eat this, I’d really encourage you to consider giving it a go.

Health Benefits

Beetroot is a rich source of fibre and many valuable and protective nutrients. It is a unique source of betaine, a nutrient that is known to help protect against inflammation, support liver detoxification, improve vascular risk factors, enhance (sports) performance and is likely to help prevent numerous chronic diseases. Coupled with the anti-inflammatory herbs ginger and turmeric and immune supporting coconut, this is one nutrition packed soup.

Ingredients

This healthy beet soup recipe uses simple, whole ingredients like fresh beetroot, carrots, apple, and ginger. Combined with stock and coconut milk, the ingredients come together to create a rich, delicious soup.

How to make beetroot soup

Start by sautéing the onion, garlic and ginger in a large saucepan until soft, then add the turmeric, beetroot, carrot, and apple along with your chosen stock. Simmer everything over a medium heat until tender, then blend with coconut milk until smooth.

Serving suggestions and how to store

Serve this gluten-free, healthy beetroot soup with a generous drizzle of coconut milk, fresh parsley, and lemon wedges. It pairs beautifully with a slice of crusty sourdough bread. Store any leftovers in the fridge for up to 3 days or freeze for up to 3 months.

Vary beetroot coconut ginger soup suit your dietary needs

For a dairy-free option, use ghee or olive oil instead of butter. To make it vegetarian or vegan, opt for vegetable stock and olive oil for sautéing. If you’re avoiding onions and garlic, try fennel and a pinch of chili flakes for a fresh twist.

For more delicious, easy to make, nourishing soups, click HERE.

This beetroot coconut ginger soup is nutritious and delicious. It's gluten-free and dairy-free and can be made vegan too.
Print Recipe
4.42 from 24 votes

Beetroot, Coconut and Ginger soup

This beetroot, coconut, and ginger soup is a vibrant, delicious soup that’s as nutritious as it is delicious. The combination of earthy beets, creamy coconut milk, and a zingy hit of ginger makes it a warming soup with a hint of sweetness and spice.
Prep Time15 minutes
Cook Time25 minutes
Total Time40 minutes
Course: Soup
Servings: 4

Ingredients

  • 2 tbsp butter, ghee or olive oil
  • 2 onion/s -peeled & roughly diced
  • 3 clove/s garlic -peeled & chopped
  • 2 tbsp ginger root - peeled & finely grated
  • 3 beetroot (medium)
  • 1 tsp fresh turmeric root -grated (½ teaspoon if using dry)
  • 2 carrot/s - diced
  • 1 green apple - peeled & diced
  • 720 ml chicken broth or stock (3 cups) or vegetable stock
  • Sea salt and freshly ground black pepper - to taste
  • 270 ml canned coconut milk
  • ¼ bunch/s flat leaf parsley - chopped, to serve
  • 1 lemon/s - wedges, to serve

Instructions

  • In a medium sized pot, heat your butter, ghee or olive oil over a low heat and add the onion, garlic and ginger. Sauté gently for 10 minutes (do not brown).
  • Peel and cut the beetroot into roughly the same sized pieces.
  • Add to the pot with the turmeric, carrot, apple, stock and season well. Bring to the boil and then reduce to a slow simmer for about 15 minutes or until the beetroot is tender (when a fork can poke it easily).
  • Allow to cool a little and place in a high-speed blender or food processor with the coconut milk (reserving ¼ can to serve). Blend (puree) until smooth and creamy. Taste and adjust the seasoning if necessary.
  • If you have particularly earthy beets, you can add a teaspoon or two of sweetener (maple syrup or rice malt syrup) to counterbalance it.
  • Garnish with parsley and the reserved coconut milk and serve with a wedge of lemon (this really compliments this flavour of the soup).

Themomix method

  • Place your ginger and garlic in the TMX and chop 5 seconds, speed 5.
  • Add the onions and chop 5 seconds, speed 5.
  • Add the butter, ghee or olive oil and saute 3 minutes, 100, speed 1.
  • Add the turmeric, beetroot and carrot, apple and chop further, 5 seconds, speed 4.
  • Add the stock, seasoning and cook 15 minutes, temp 100, speed 2.
  • Remove the lid and allow to cool for a few minutes. Add the coconut milk (reserving ¼ can to serve) and puree 20 seconds, speed 7.
  • Taste and adjust the seasoning if necessary. If you have particularly earthy beets, you can add a teaspoon or two of sweetener (coconut syrup or rice malt syrup) to counterbalance it
  • Garnish with parsley and the reserved coconut milk and serve with a wedge of lemon (this really compliments this flavour of the soup).

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

Dairy-free

Use ghee or olive oil to sauté.

Vegetarian and vegan

Choose ghee or olive oil to sauté and vegetable stock.

Onion and garlic free

Replace the onion with a bulb of fennel, diced, and a pinch of chilli flakes.
 

Love to hear your feedback on this slightly unusual soup. Post a comment below.

Protein Power Bars

| After School Snacks, No-bake Sweets

These protein power bars are a fantastic on-the-go snack loaded with healthy fats, protein, and fibre. They’re easy to make, require no baking, and are endlessly versatile, making them a perfect addition to your snack rotation.

This is a great school holiday slice for you to whip up for, or with the kids. We love these after a workout or as an afterschool snack. It’s super simple to make, no-bake and tastes so good! 

Health benefits

This no-bake protein bar recipe is packed full of nutrition. Oats are a nourishing, high fibre, nerve supporting food. The nuts, seeds and coconut provide good fats, protein and energy (of the slow release kind). The cinnamon further stabilises blood sugars and the cacao is antioxidant. If you choose the gluten and grain-free version, the protein content increases. This recipe is easily adapted to gluten-free, dairy-free, 

Ingredients

These healthy chocolate protein bars calls for simple ingredients like rolled oats, your choice of nuts and seeds, chia seeds or flax seeds, coconut, and cacao. You can mix and match nuts and seeds to your liking, and choose between rice malt syrup or honey for your preferred level of sweetness.

How to make homemade protein power bars

First, melt the butter or coconut oil with your chosen sweetener, cacao, and cinnamon in a small pot and stir well. Then, toast the dry ingredients (oats, nuts, seeds, and coconut) for a deeper flavour, or keep them raw for a quicker version. Mix everything together in a large bowl, press the mixture into a lined tin, and let it set in the freezer before cutting into bars. They have the best chewy, nutty texture and chocolaty flavor.

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

Serving suggestions and how to store

Store these bars in the fridge for up to two weeks or in the freezer for up to three months. They’re best enjoyed straight from the fridge or freezer, making them a great snack to pack for lunches (with an ice pack as they need to be kept chilled).

Vary the protein power bars to suit 

There are so many substitutions for this protein power bar recipe. For a dairy-free version, swap the butter for coconut oil. To make it gluten- or grain-free, use rolled quinoa or millet instead of oats. Vegans can opt for rice malt or maple syrup as a sweetener, and if you need a nut-free option, simply use only seeds. To make it a little indulgent, feel free to add dark chocolate chips or drizzle over melted dark chocolate. I sometimes add a sprinkle of sea salt for a nice sweet salty taste. 

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

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

Protein Power Bars -this whole foods, protein rich bar is perfect for a school holiday or after school snack & great for hungry teens. Intolerance friendly too.
Print Recipe
5 from 29 votes

Protein Power Bars

These Protein Power Bars as really simple to make and a healthy, delicious snack to keep in the freezer for hungry kids (or adults). They are really sustaining and sure to become a favourite treat. 
Prep Time10 minutes
Chill30 minutes
Total Time40 minutes
Course: Snack
Servings: 12

Ingredients

  • 150 g butter or coconut oil -melted
  • 170 g rice malt syrup or honey (½ cup)
  • 30 g cacao powder (¼ cup) unsweetened Dutch process or raw
  • 1 tsp ground cinnamon
  • 130 g rolled oats (1½ cups approx.) or rolled quinoa (or half oats, half rolled quinoa - see below for gluten and grain-free)
  • 230 g raw nuts and/or seeds (1½ cups approx.) I used walnuts, hazelnuts, almonds, sunflower seeds
  • 1 tbsp chia or flax seeds -preferably ground
  • 100 g desiccated coconut (1 cup)

Instructions

  • In a small pot, combine the butter or coconut oil, sweetener, cacao and cinnamon over a low heat, stirring until combined (a few minutes).
  • For a tastier slice, toast the oats, nuts, seeds and coconut in a large pan over a low heat for 5-10 minutes, stirring often (the coconut will colour).  Or if you’d prefer, simply combine the dried ingredients raw.
  • Allow to cool a little (if you’ve chosen to toast) and then pulse (quickly) in your food processor a couple of times to chop the nuts a little.
  • Add the wet ingredients and mix together until well combined.
  • Use a big wet serving spoon to press firmly into a small slice tin lined with baking paper (parchment paper).
  • Place in the freezer for about 20 minutes to set.
  • Once set firm, remove from the tin and cut into squares.

Thermomix Method

  • Melt your butter or coconut oil, 1 minute, speed 4, temp. 90. Add the sweetener, cacao and cinnamon and mix 1 minute, speed 4, temp. 90.
  • Add the dried mix, mix 10 seconds, speed 4. Then process by using the turbo button to pulse a couple of times until the nuts are roughly chopped (to your preferred consistency).
  • Follow from step 5 above.

Store

  • Store in an airtight container in the freezer for up to 3 months. They will fall apart if not kept cool (especially the coconut oil version) so serve or pack from frozen and keep in a container with an icepack if storing out of the fridge. 

Notes

Dairy-free

Use coconut oil instead of butter.

Gluten and grain-free

Replace the oats with rolled quinoa and/ or millet.

Low-fructose

Choose the rice malt syrup instead of honey.

Vegan

Choose rice malt or maple syrup as your sweetener. Use coconut oil instead of butter.

Nut-free

Use only seeds. 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.

Coconut-free

Replace the desiccated coconut with the same quantity or nut meal.

Cacao-free

Replace the cacao with carob powder.
 
 

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

Pumpkin Lasagne (with lots of twists)

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

My kids really don’t like pumpkin by itself (baked or steamed) – but they love it in soups (my favourite four recipes here) or in a lasagne or bake.  So today I thought I’d share my veggie packed, creamy Pumpkin Lasagne.

This pumpkin lasagne is packed with layers of flavour, combining roasted veggies, spinach, feta, and a rich tomato sauce. It’s a delicious, nutrient-dense twist on the classic lasagne, perfect for a cozy family dinner, and easily adaptable for various dietary preferences. This is a really versatile recipe, so customise it to suit your family.

Health Benefits

This lasagne is a fibre rich, supercharged veggie bonanza, including lots of different coloured vegetables. The hero of this dish – pumpkin, is a rich source of antioxidants especially vitamin A and many other vitamins, minerals and protective phytochemicals. With the option to go gluten-free, dairy-free, or grain-free, this lasagne is a nutrient-rich meal that can suit almost any dietary need.

Ingredients

This pumpkin lasagne recipe features a roasted pumpkin and vegetable base, mixed with quark or ricotta, spinach blended with feta, and a simple tomato layer. Whether you’re using fresh lasagne sheets or zucchini ribbons, you’ll layer up for a wholesome and hearty dish.

How to make this Pumpkin Lasagne

Start by roasting the pumpkin, carrots, cauliflower, onion, and cloves garlic until soft, then blend into a smooth puree. Sauté spinach, onion, and garlic, blend with feta, and then begin layering your lasagne with pasta or zucchini, alternating between the pumpkin and spinach mixture. Top with tomatoes and parmesan before baking.

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

Serving suggestions and how to store

Serve your pumpkin lasagna with a fresh green salad for added crunch. If you want perfect slices, chill it first, slice and then reheat when needed. Store leftovers in an airtight container in the refrigerator or freezer for easy reheating.

Vary this pumpkin lasagne to suit your dietary needs

To make this dairy-free, use nutritional yeast instead of parmesan, and swap quark and feta with cashew nuts. For a gluten- or grain-free option, choose gluten-free pasta sheets or use zucchini ribbons. You can also make this egg-free or vegan by following the suggested swaps!

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

Explore more delicious, easy to make vegetarian meals HERE.

Or a good variety of lasagne recipes HERE.

Pumpkin lasagne - Pumpkin Lasagne (with lots of twists) - this vegetable loaded lasagne is quick and easy to make. Includes variations for vegan, dairy, egg and gluten-free.
Print Recipe
4.79 from 56 votes

Pumpkin Lasagne (with lots of twists)

My favourite vegetarian meal, this Pumpkin Lasagne is a plant powered, delicious delight. Even though it has a few layers, it really is simple to make and worth every minute of prep. 
Prep Time20 minutes
Cook Time1 hour 10 minutes
Total Time1 hour 30 minutes
Course: Main Course
Servings: 6

Ingredients

Pumpkin layer

  • 1 kg pumpkin (butternut or Jap) peeled and roughly sliced
  • 2 carrot/s (large) roughly cut
  • 200 g cauliflower (1½ cups approx.) florets broken apart
  • 1 onion/s -peeled and sliced
  • 2 clove/s garlic -peeled and sliced
  • 1 tsp sea salt - or to taste
  • ground black pepper -to taste
  • 50 g butter, ghee or olive oil -melted
  • 120 g quark or ricotta cheese (½ cup)
  • 2 egg/s
  • 100 g parmesan cheese (1 cup) finely grated (though only half of this will go in the pumpkin puree, the rest is for the top)

Spinach layer

  • 50 g butter, ghee or olive oil -melted
  • 1 onion/s (large) peeled and diced
  • 1 clove/s garlic -peeled and crushed
  • 300 g baby spinach -washed
  • 100 g feta cheese -or goats feta

Tomato layer

  • 400 g diced tinned tomatoes
  • 1 tbsp dried oregano

Pasta layer

  • Fresh lasagne sheets - regular or gluten-free (or for grain-free, use a large zucchini, cut into ribbons) I have also layered both to increase the veggie content.
Metric - US Customary

Instructions

  • Preheat your oven to 180°C/350°F (fan-forced).
  • In a baking tray combine the pumpkin, carrots, cauliflower, onion, garlic and fat of your choice and toss together. I use the baking dish I plan to bake the final lasagne in (saves on washing up).
  • Bake for approximately 30 minutes or until the vegetables are soft (cooked through but not overcooked).
  • Whilst they are baking make your spinach layer by sautéing the onion and garlic in the pan with a little butter, ghee or coconut oil over a low heat until they start to soften (but not brown). Add the spinach and cook for a few minutes until the spinach wilts. Remove from the heat and place in a food processor (include any water from the wilting) with the feta or goat feta, and puree well. Set aside.
  • Once your vegetables are baked, allow to cool a little and then puree in a food processor with the quark or ricotta, eggs, half the parmesan and more seasoning if required. The consistency should be just runny enough to pour (so the lasagne doesn't end up too dry as the pasta sucks up moisture when cooking). If it is very thick add a little splash of water and process again.
  • Mix the oregano in with the tomatoes (I just add it to the can and gently mix).
  • Now arrange the lasagne using your chosen sheets of pasta or ribbons of zucchini.
  • Grease the baking dish and layer pasta (or zucchini), followed by a third of the pumpkin, pasta, half the spinach and repeat. Finish with the last third of pumpkin puree, followed by all of the tomatoes and top with the remaining parmesan cheese.
  • Bake for approximately 30-40 minutes or until brown on top and the pasta is cooked through.
  • Lasagne is always easiest to slice once chilled. If it is important to have nice neat slices, chill and then slice and then re-heat. Otherwise, serve immediately.

Thermomix Method

  • Grate the parmesan (10 seconds, speed 8). Set aside.
  • Follow step 1, 2 and 3 above.
  • For the spinach layer, chop the onion and garlic (3 seconds, speed 5). Scrape down the sides and add the fat of your choice (cook 3 minutes, temp 80, speed 1).
  • Add the spinach (cook 3 minutes, temp 90, speed 2).
  • Finally, add the feta and puree (10 seconds, speed 5). Set aside.
  • Without washing the bowl, puree your pumpkin mix (20 seconds, speed 5). Add half of the parmesan the quark, eggs and puree again (20 seconds, speed 6). Taste and season again if required.
  • Go to step 6 above, to finish.

Time saving tip

  • If you're not bothered about layers, you can combine the spinach and pumpkin to save time. Just add the onion and garlic (from the spinach layer) in the baking dish with the pumpkin/veggies and then puree all together with the spinach (raw is fine) and cheeses or DF options)

Serve

  • With a leafy green salad.

Make ahead

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

Store

  • Store in an airtight container in the fridge. I store it in a rectangle shaped oven proof glass pyrex or glass lock container so I can simply remove the lid and reheat in the storage container (saves washing up).
  • Can also be frozen.

Notes

Dairy-free

Sub the parmesan with the same amount of nutritional yeast and a good pinch of sea salt. Sub the quark for  ½ cup of cashew nuts (preferably soaked and throw them in with the vegetables to toast) and the feta for ¼ cup of cashew nuts (soaked) and a good pinch of salt. Top with chopped walnuts (and the other half of the nutritional yeast) instead of the parmesan.

Gluten and grain-free

Use gluten-free pasta sheets or for grain-free use zucchini. I often alternate pasta/zucchini.

Egg-free

Omit the eggs, it is still delicious, just not as firm. The lasagne in the photo is egg-free.

Vegan

Combine dairy-free and egg-free versions above.

Onion-free

Replace the onion with one large bulb of fennel, finely diced (and divided between the two layers).

Garlic-free

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

I'd love to hear how you like this family favourite. Post a comment and let me know (you could also simply rate the recipe).

Rhubarb Ginger Crumble

| Baked Sweets, Desserts

Rhubarb is one of those fruits (actually technically a vegetable), you either love or hate. I’m grateful my whole family love it as it is one of those nostalgic foods that takes me back to cooking with my nan. Though she was a whole lot more traditional in her use of it, I like to pair it with slightly less conventional flavours like ginger, coconut and almonds – like in this delicious rhubarb ginger crumble .

Like so many of my recipes, this is one is incredibly versatile, you could eat it for breakfast, or have it for dessert. It’s one of my most favourite flavour combos and nourishing to boot!

Health Benefits

Rhubarb is a high fibre vegetable and in Chinese herbal medicine, it is a rhizome used for supporting sluggish digestion (especially treating constipation and abdominal bloating). It has a very impressive nutrient profile including vitamin A, C, B complex and K, as well as being a fabulous source of many minerals. It’s one of the best plant sources of calcium (though its oxalate content does affect absorption). It is also a wonderful source of many protective antioxidants.

Ginger is awesome also for supporting a healthy digestion.

Ingredients

You’ll need fresh chopped rhubarb and for the crumble mixture coconut sugar or rapadura, rolled oats, almond meal, chopped raw almonds, shredded coconut, butter, ground cinnamon. For the syrup mix rice malt syrup (or honey) and fresh ginger for this scrumptious treat.

How to make this rhubarb crumble recipe

To whip up this easy crumble, preheat your oven, mix the syrup ingredients, toss the rhubarb with the syrup, and arrange it on a tray. For the crumble topping, combine the dry ingredients and rub in the cubes of butter before baking both the rhubarb and crumble until golden brown and delicious.

Serving suggestions and how to store

Serve this crumble warm with a generous dollop of sour cream, Greek yoghurt, or coconut yoghurt for a creamy contrast. Or for a delicious dessert serve with vanilla ice cream. Store leftovers in an airtight container in the fridge, and enjoy them as a quick snack or dessert.

Vary this rhubarb ginger crumble to suit

This rhubarb ginger crumble recipe is incredibly adaptable! For a low-fructose version, swap coconut sugar for rice malt syrup. You can easily make it grain-free by using rolled quinoa instead of oats. For dairy-free options, simply replace the butter with coconut oil and serve with coconut yoghurt. Vegan options are also available by substituting sweeteners and fats accordingly. Don’t like ginger? Just use extra cinnamon or cardamom instead!

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

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

Rhubarb Ginger Crumble - this simple, nourishing crumble is a delicious breakfast or dessert. The recipe includes gluten-free variations.
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5 from 3 votes

Rhubarb Ginger Crumble

This delightful rhubarb ginger crumble is the perfect balance of tart and sweet. Not only is it a comforting dessert, but it's also versatile, allowing you to cater to various dietary needs with a few simple tweaks.
Prep Time10 minutes
Cook Time15 minutes
Total Time25 minutes
Course: Dessert
Servings: 4

Ingredients

  • 1 bunch/s rhubarb -leaves trimmed and cut to approx. 15cm lengths

Crumble

  • 30 g coconut sugar or rapadura (2 tablespoons )
  • 30 g rolled oats (¼ cup) see below for gluten & grain-free
  • 25 g almond meal (¼ cup)
  • 35 g raw almonds (¼ cup) chopped or almond flakes
  • 25 g shredded or desiccated coconut (¼ cup)
  • 50 g butter -at room temperature
  • ½ tsp ground cinnamon

Ginger syrup

  • 85 g rice malt syrup, honey or maple syrup (¼ cup)
  • 1 tbsp hot water
  • 1 tbsp ginger root -freshly grated or 1 tsp of ground ginger

Instructions

  • Preheat your oven to 180℃/350°F (fan forced). Line two small trays with baking paper.
  • In a small jug, mix the syrup ingredients until well combined.
  • Toss the rhubarb with the syrup and arrange in a single layer on one of the trays.
  • In a large mixing bowl combine all of the crumble ingredients and rub the butter in the dried ingredients until well combined. Alternatively, pulse in a food processor.
  • Arrange the crumble in a thin layer on the second lined baking tray.
  • Bake the rhubarb and crumble in the oven for approx. 15 minutes or until the rhubarb is just cooked through.
  • Divide the rhubarb between serving plates, spoon over the crumble and serve immediately with sour cream, full-fat natural or Greek yoghurt or coconut yoghurt.

Store

  • Store in an airtight container in the fridge.

Notes

Low-fructose

Replace the rapadura or coconut sugar with rice malt syrup (and choose RMS for the ginger syrup).

Grain and gluten-free

Replace the oats with rolled quinoa (flakes). This is one of my favourite crumble mixes.

Dairy-free

Sub the butter with coconut oil (or ghee if you tolerate it) and serve with coconut yoghurt or cashew cream.

Vegan

Choose rice malt or maple syrup as your sweetener. Sub the butter with coconut oil and serve with coconut yoghurt or cashew cream.

Nut-free

Replace the almond meal with desiccated coconut and the almonds with sunflower seeds (or shredded coconut).

Coconut-free

Replace the coconut with more nuts or oats.

Don't like ginger?

Then substitute it with cinnamon.

Apple Rhubarb crumble

For a pie type of crumble, dice the rhubarb (1-2cm), double the syrup and add in two large Granny Smith apples, peeled and diced. Pop in a baking dish and top with the crumble (I also double the quantity of crumble mix). Bake for approx. 30-40 minutes or until the fruit is cooked and the crumble browned. If your crumble has browned but your fruit isn't cooked through, cover with foil and continue to bake.
 

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

Immune Supportive Chai Tea Latte

| Drinks & Smoothies

I think it’s wonderful how food memories are formed – I have many but one of my most vivid is for Chai Tea Latte (the fancy ‘cafe’ name) given to India’s national beverage – Masala Chai, or just Chai.

My husband and I spent over 6 months living in our most favourite country (besides Australia of course) and definitely sampled our fair share of Chai. Almost every town we visited claimed ‘the best chai in India’ – though some of the best we had were from the chai wallah pacing the length of the trains (at all hours) with an urn on his head crying ‘chaiiiiyyyy, chaiiiyyyy….’ over and over. It was almost always sold in a small terracotta cup which when done, you threw out of the train window or smashed on the pathway (not a takeaway or foam cup in sight).

Like coffee, there was good and the not so good. Some chai brews were SO sweet that my husband called them ‘hot soft drink’.

The origins of Chai tea is steeped in Indian history and the ancient medicinal philosophy of Ayurveda. So traditionally, each family would have their own recipe based on the constitutions of family members. The blend of spices contains medicinal and healing properties such as relaxing the digestive tract, elevating the metabolism, and increasing waste and toxin excretion.

So on my stove top, far removed from the most fascinating and diverse country I have ever visited, I thought I’d introduce you to my recipe for a delicious, healing chai – and one of my most favourite hot drinks. This is a far cry from a chai tea bag or the flavoured syrups used in coffee shops in Australia – way more delicious and actually healing. It is also something my kids really love and something I believe helps to keep us well through winter.

Why is it healthy?

The spices are all wonderfully supportive to digestion and the respiratory tract so perfect for winter sickness:
Cloves – anti-oxidant, anti-inflammatory, anti-parasitic, calming and soothing to the gut and lungs
Cinnamon – anti-oxidant, anti-inflammatory, anti-microbial, improves circulation, balances blood-sugar levels
Cardamon – anti-oxidant, anti-inflammatory, anti-microbial, improves circulation, calming and soothing to the gut
Ginger – improves circulation, anti-inflammatory especially to the gut, respiratory and muscular-skeletal systems
Turmeric – powerful anti-oxidant, anti-inflammatory, anti-microbial and supports liver function (and, therefore, digestion)
Coconut oil – anti-microbial and offers immune support. It also helps to support the assimilation of the fat-soluble nutrients in the spices.
Vanilla –  anti-oxidant and anti-inflammatory

Ingredients

The chai latte is made with a combination of warming spices like cinnamon, cloves, cardamom, and ginger. You can customise it with your favourite tea (black or rooibos), and enhance the flavour with optional coconut oil or ghee for extra creaminess and health benefits. Sweeten with rice malt syrup or raw honey.

How to make Immunity Chai Latte

Simmer your choice of milk, spices, and ginger in a small pot for about 5 minutes. Add the tea bag and let it steep for a few minutes longer before straining the mixture into a cup. Sweeten with rice malt syrup or honey, and stir in optional coconut oil, ghee, or vanilla for an extra boost of flavour and nutrition.

Serving suggestions and how to store

Enjoy your chai tea latte fresh from the pot, garnished with a sprinkle of cinnamon or turmeric if desired. It’s best served immediately, but if you need to store it, refrigerate the mixture without the tea bag and reheat gently when ready to serve.

Vary this to suit your dietary needs

For a dairy-free version, substitute almond or coconut milk. You can also choose to sweeten the latte with rice malt syrup for a fructose-friendly option, and for those sensitive to caffeine, rooibos tea is a wonderful alternative to black or green tea.

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

Explore more healthy drink recipe HERE.

I share my favourite, easy to make Immune Supportive Chai Tea Latte recipe, full of health benefits to keep you well this winter.
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5 from 6 votes

Immune Supportive Chai Tea Latte

This Immune Supportive Chai Tea Latte is the perfect warming drink, packed with spices known for their immune-supportive properties. With the option to use a variety of teas, you can make this soothing blend to your taste, whether you prefer caffeine-free rooibos or traditional black tea.
Prep Time5 minutes
Cook Time5 minutes
Total Time10 minutes
Course: Drinks
Servings: 1

Ingredients

  • 250 ml milk (of choice) (1 cup)
  • 2 clove/s
  • ½ cinnamon quill
  • 3 cardamom pods -bruised by pressing with a knife or fork handle
  • 2 slice/s ginger root
  • 1 tea bag -fair-trade black, white or green tea or rooibos tea for caffeine-free*
  • ¼ tsp ground turmeric (or a slice of fresh root if you have it, optional but strongly recommended
  • 1 tsp coconut oil - or ghee (optional)
  • ½ tsp vanilla - powder, extract or essence (optional)
  • 1 tsp rice malt syrup or honey - to taste
  • *Rooibos tea is available from the tea aisle of supermarkets or health food stores. It is what I chose mostly (I'm a bit caffeine sensitive), always my choice for my kids.

Instructions

  • In a small pot, place your milk, cloves, cinnamon stick, cardamom pods and ginger and bring to a very low simmer for 5 minutes. If you are using the fresh root of turmeric, add this now too.
  • Add the tea bag and continue to simmer very gently for a few more minutes.
  • I just use a spoon to hold the solids aside as I pour the delicious liquid into a cup to enjoy.
  • Sweeten to taste and mix in the optional turmeric powder, coconut oil, ghee and vanilla powder.

Notes

Dairy-free and vegan

Substitute the milk for either almond milk (home made is best, otherwise choose a vegetable oil and sugar-free brand). You could also use a mix of almond milk and coconut milk for a creamier chai.

Fructose-friendly

Sweeten with rice malt syrup.

Coconut-free

Replace the coconut oil with ghee or just leave it out.
 

How do you like my real chai? Post a comment or rate this recipe. 

Download your FREE Immune Health Plan ebook – A practical guide filled with simple tips to help support your immune system so you and your family stay fighting fit this winter.

Winter Sweet Potato Salad

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

Come winter time, I love to continue to eat salads as leafy greens are in season and I believe nature has given us an abundance of them for a reason (to keep us well through the sneezing season, for more on that click here). However I always ‘warm’ them up by adding cooked vegetables, nuts, seeds and most importantly warming aromatic herbs and spices. So I give you this Winter Sweet Potato Salad as a beautiful, nourishing addition to your winter salad list with loads of lovely textures and flavours.

Health benefits

Sweet potatoes are rich in beta-carotene, fibre, and antioxidants, while chickpeas add a good dose of plant-based protein and fibre. The leafy greens boost the vitamin and mineral content, making this salad a well-balanced meal.

Ingredients

For this sweet potato salad recipe you’ll need sweet potatoes, chickpeas, leafy greens like watercress, baby spinach, kale or rocket (arugula), and almonds for some crunch. A delicious dressing made with olive oil, lemon juice, and a hint of syrup ties it all together.

How to make roasted sweet potato salad

Roast the sweet potatoes on a baking sheet with almonds and garlic in a cinnamon-infused oil until tender. Meanwhile, sauté chickpeas with warming spices like cumin, cinnamon, and turmeric. Toss the leafy greens in a large bowl with a lemony dressing, and top with the roasted sweet potatoes, almonds, and chickpeas for a hearty salad.

Serving suggestions and how to store

This sweet potato salad is best served slightly warm or at room temperature, making it great for meal prep. Store any leftovers in an airtight container in the fridge, and toss with dressing just before serving to keep the greens fresh.

Vary this sweet potato salad recipe to suit 

For a nut-free option, swap the almonds with sunflower seeds or pumpkin seeds or any other nut (like pecans or walnuts). If you’re avoiding legumes, replace the chickpeas with cooked quinoa. You can also make it vegan by using olive oil instead of ghee or butter. For a more filling meal, add cooked quinoa, shredded chicken, or tuna. Or add in any other veggies you like, like avocado or red onion. Feta cheese or goats cheese would also be a lovely addition – it’s just so versatile!

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

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

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

Sweet potato salad
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4.89 from 9 votes

Winter Sweet Potato Salad

This Winter Sweet Potato Salad is a warming, nourishing dish packed with seasonal flavours. Roasted sweet potatoes and spiced chickpeas are combined with fresh greens and a zesty dressing, making it the perfect salad to enjoy during cooler months.
Prep Time15 minutes
Cook Time30 minutes
Total Time45 minutes
Course: Salad
Servings: 4

Ingredients

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

Chickpeas

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

Dressing

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

Instructions

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

Make-ahead

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

Store

  • Store in an airtight container in the fridge.

Notes

Nut-free

Substitute the almonds with sunflower seeds.

Legume-free

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

Garlic-free

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

Fructose-friendly

Choose rice malt syrup as your sweetener.

Vegan 

Choose olive oil as your cooking fat.

Make it go further

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

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

Cauliflower Cheese Soup (with a dairy free option)

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

This Cauliflower Cheese Soup is a creamy, comforting dish packed with nutrients. The combination of cauliflower, cannellini beans, and parmesan makes it fibre rich and super satisfying, with a dairy-free option for those who need it.

After all “Cauliflower is nothing but a cabbage with a college education” Mark Twain

Health benefits

Like its cruciferous cousins, cauliflower is a rich source of many micronutrients (vitamins and minerals, especially folate and Vitamin C) not to mention, bursting with fibre. It also contains glucosinolates (sulphur containing plant chemicals) many of which have been researched for their promising anti-cancer properties. The cannellini beans in this dish add in some plant powered protein and additional fibre. The broth is calcium rich and heals the gut and soul and the onion and garlic further supports immune function.

Ingredients

You’ll need cauliflower florets, cannellini beans, onion, cloves garlic, chicken stock or bone broth, and parmesan cheese for the classic version. For serving, you’ll garnish with peas, chives, and a drizzle of lemon-infused olive oil.

How to make Cauliflower Cheese Soup (with a dairy free option)

Start by sautéing the onion and garlic in butter or ghee, then add the half head cauliflower, beans, and broth. Let everything simmer until the cauliflower is tender. After cooling slightly, blend it all together with parmesan until it has a smooth texture, then season to taste. Divide between four bowls and serve hot with peas, chives, and a drizzle of lemon-infused olive oil.

Serving suggestions and how to store

Serve this gluten-free cauliflower soup recipe as a light lunch or dinner, with a side of crusty bread or a green salad. It stores well in the fridge or freezer, so make a big batch for easy reheating on busy days.

Vary this cauliflower cheese soup to suit

For a dairy-free version, replace parmesan with nutritional yeast and use olive oil instead of butter. Omit the beans and peas for a legume-free option, or swap cauliflower for broccoli to create a delicious broccoli cheese soup.

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

For more delicious, nourishing and easy to make soup recipes, click HERE.

This Cauliflower Cheese Soup is a creamy, comforting dish packed with nutrients (includes a dairy-free option for those who need it).
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4.91 from 11 votes

Cauliflower Cheese Soup (with a dairy free option)

One of my families favourite ways to eat cauliflower, my Cauliflower Cheese Soup is tasty, easy to make and very nourishing. 
Prep Time10 minutes
Cook Time15 minutes
Total Time25 minutes
Course: Soup
Servings: 4

Ingredients

  • 1 large onion/s peeled and finely diced
  • 1 clove/s garlic peeled and chopped
  • 25 g butter, ghee or macadamia oil
  • 400 g cauliflower (approx. ½ head), broken into florets
  • 400 g can cannellini beans -drained and rinsed
  • 3-400 ml chicken broth or stock (I used chicken), recipe here
  • 50 g parmesan cheese -finely grated
  • Sea salt and freshly ground black pepper -to taste
  • 75 g peas (½ cup) blanched in boiling water
  • 2 tbsp fresh chives -chopped (to serve)
  • 2 tbsp lemon infused olive oil - I like Cobram Estate brand (to serve)

Instructions

  • In a large pot sauté the onion and garlic in the butter or ghee for a minute or two until just starting to soften, but not brown.
  • Add the cauliflower, cannellini beans, and stock and bring to the boil.  Simmer until the cauliflower is just cooked (and you can slice through it easily with a knife).
  • Remove from the heat and allow to cool a little.
  • Puree in a food processor or powerful blender with the parmesan cheese.
  • Taste and season if necessary.
  • Serve hot with the peas, chives and a drizzle of lemon infused olive oil.

Thermomix Method

  • Grate the parmesan, 5 seconds, speed 6 and set aside.
  • Chop the onion and garlic, 10 seconds, speed 5.
  • Add the butter and saute, temp. 100, 2 mins, speed 1.
  • Add the cauliflower and chop 10 seconds, speed 6.
  • Scrape down the sides, add the beans and broth and cook temp. 100, 15 mins, speed 2.
  • Add the parmesan and blend for 20 seconds, speed 6.
  • Season and serve as above.

Tip

  • Adjust the consistency of this by adding more or less broth.

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 stock.

Dairy-free and vegan

Just don’t add the cheese or replace with 2 tablespoons of nutritional yeast (which gives a very similar flavour). Taste it as you add the yeast gradually to achieve the level of 'cheesiness' you like. Use olive oil instead of butter or ghee.

Legume-free

Simply omit the beans/ peas to if you like and increase the cauliflower buy about a cup.

Onion and garlic-free

Replace them with a small bulb of fennel, diced and a pinch of chilli flakes or powder.

Broccoli cheese soup

Sub the cauliflower for broccoli for another delicious soup.
 

I love this soup - how about you. Did you try the dairy-free version? I'd love to hear how you like it. 

Mint Chocolate Fudge

| No-bake Sweets

Before kids, my husband and I lived in Ireland and made many life-long, dear Irish friends. After we left Ireland we backpacked through South America where we decided to ‘just get married.’ Now when you’re travelling, you have no idea what the date is, so we were really thrilled when we realised that we just happen to share our vows on St. Patricks Day (a lovely co-incidence).

So given today’s double special occasion, I thought I should share another of my favourite treats, a raw, gluten-free, dairy-free Mint Chocolate Fudge that I can’t make too often because I just can’t stop eating it! This green delight is for all my nearest and dearest Irish mates too – Happy St. Patricks Day.

Health benefits

Macadamia Nuts contain numerous health benefiting nutrients, minerals, antioxidants and vitamins that are essential for optimum health and wellness. They are a great source of protein, fibre and essential fats (and are my favourite tasting nut). The health benefits of coconut I’ve written about here and coconut oil here. A little spinach adds anther source of plant-based nutrition and is a wonderful natural ‘green’ colouring.

Ingredients

The mint layer uses desiccated coconut, macadamia nuts, peppermint oil (or peppermint extract), and a sweetener of your choice. The chocolate layer is made from cacao butter or coconut oil, cacao powder, and your preferred natural sweetener.

How to make healthy Mint Chocolate Fudge

Process the coconut and macadamia nuts into a smooth paste, then blend in the sweetener, peppermint oil, and optional spinach. Spread this minty mixture into a tray lines with baking paper (parchment paper) and freeze. Melt the cacao butter or coconut oil with cacao powder and sweetener, pour it over the mint layer, and freeze until set.

Serving suggestions and how to store

Store this fudge recipe in the fridge or freezer as it melts easily in warmer temperatures. Serve directly from frozen for the best texture and flavour.

Vary this mint chocolate fudge to suit

For a fructose-friendly version, use rice malt syrup. Make your own raw chocolate to keep it dairy-free and vegan. If you’re out of macadamias, cashews work just as well. No mint oil? Try using peppermint essence or even fresh mint!

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

For more delicious, healthy sweet treats, click HERE.

Raw mint chocolate fudge
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5 from 1 vote

Mint Chocolate Fudge

This Mint Chocolate Fudge is the perfect blend of creamy macadamia and coconut, with a refreshing mint layer topped off by a rich chocolate coating. A healthier alternative to store-bought treats, it's perfect for when you're craving something indulgent but wholesome.
Prep Time15 minutes
Cook Time30 minutes
Total Time45 minutes
Course: Dessert, Snack
Servings: 12

Ingredients

Mint Layer

  • 160 g desiccated coconut (2 cups)
  • 300 g macadamia nuts (2 cups)
  • 10-15 drop/s food grade peppermint oil or peppermint essence (I like a strong minty flavour, but you can adjust this to suit your taste by adding and tasting)
  • 85 g rice malt syrup, honey or maple syrup (¼ cup)
  • 1 handful/s baby spinach -stalks removed (optional)

Chocolate layer

  • 200 g cacao butter (1 cup) OR raw, extra virgin coconut oil (or a combination of 100 gram of each), melted. I used 100% coconut oil for this slice. You could also just melt dark chocolate if you'd prefer.
  • 30 g cacao powder (â…“ cup) unsweetened Dutch process or raw
  • 2-4 tbsp rice malt syrup, honey or maple syrup (you can adjust the sweetness to your taste)

Instructions

  • In a powerful blender or food processor, process the coconut and macadamia nuts, scraping the sides ever few seconds. You are looking to make a smooth paste. Don’t over process or it may separate. If you have a Thermomix, blend 30 seconds, speed 7-8.
  • Add the sweetener, peppermint oil, and spinach and blend until the spinach has been fully pureed, though. You don't have to add the spinach if you'd prefer a white over green mint layer. If you have a Thermomix blend 30 seconds, speed 5-6.
  • Spread over a small slice tin lined with baking paper (approx. 17 x 27cm) and freeze until firm to touch (approx. 30 minutes).
  • Make your raw chocolate once the mint layer is set by combining all of the ingredients over a very low heat, whisking together well. If you have a Thermomix, heat temp 37, 1 minute, speed 4.
  • Pour immediately over the mint layer and return to the freezer to set (approx. 10 minutes).

Store

  • Cut and store in the fridge or freezer. Like most raw treats it doesn't hold up in the heat so serve from frozen.

Notes

Fructose friendly

Choose rice malt syrup as your sweetener.

Dairy-free

Make your own raw chocolate for the chocolate layer.

Vegan

Choose rice malt or maple syrup as your sweetener. Make your own raw chocolate for the chocolate layer.

Macadamia Nut-free

Cashew nuts work well too.

No mint oil

You can sub peppermint essence or even fresh mint to replace the spinach (I haven't recipe tested this, but keen to next time I make it).
 

I'd love to hear how you like this - its a personal fave. Post a comment or rate this recipe.

Healthy Mango Lassi

| Drinks & Smoothies

Everywhere you look in SE Queensland, beautiful mango trees are dripping with fruit. Even if you don’t have a neighbourhood tree, they should be pretty cheap in stores right now across Australia. So I thought I would share my favourite way to make the most of this sweet summer fruit with this healthy mango lassi recipe.

BK (before kids), I spent 8 months in beautiful India and as such, developed quite a taste for the local cuisine. I travelled through a good part of this huge country, and each region claimed ‘the best’ lassi on the continent (and I may have tried them all). So since being back in Australia, I have experimented with many different versions of this classic smoothie including infusing a few medicinal herbs in the mix – food as medicine and it’s important to make every mouthful count, right! This is the result – not the super sweet traditional lassi because I haven’t added any other sweetener – but mango is plenty sweet enough I think.

Health benefits

Mango is a nutrient and fibre rich fruit (especially vitamin C and antioxidants) and I’ve read, the most consumed fruit worldwide.
Natural, full-fat yoghurt is a great source of calcium and protein and beneficial gut probiotics to support digestion and immune health.
Turmeric is one powerful herb – it’s a wonderful antioxidant, anti-inflammatory and a medicinal herb that benefits so many common health conditions (based on my clinical experience); so I just love to include it in our diet wherever possible. Much of the current research on turmeric is focussed on its potential to prevent dementia and various cancers.
Cardamom powder is also a potent antioxidant and anti-inflammatory herb. It is very calming and healing to the digestive system and supports immune function. It has a very distinctive, almost floral taste that you’ll either love or hate – personally, it is one of my most favourite flavours ever.

Traditionally this also has saffron in it, so feel free to add a few threads if you like too. So much nutrition in this delicious drink!

Ingredients

Made with fresh ripe mango, full-fat natural yogurt, turmeric, and cardamom, this recipe combines wholesome ingredients with a hint of exotic flavour. You can also add rose water for an extra fragrant touch.

How to make this healthy mango lassi recipe

Simply peel and blend the fresh mango, yogurt (or Greek yogurt), turmeric, and cardamom until smooth. Add ice, blend again, pour into serving glasses, garnish with cashew nuts or pistachios and your lassi is ready to enjoy! You can also freeze it into popsicle molds for a refreshing, healthy treat.

Serving suggestions and how to store

Serve your sweet mango lassi with a sprinkle of chopped cashews or pistachios for added crunch. If you have leftovers, freeze them into cups or popsicle moulds for a convenient snack on a hot day.

Vary this healthy mango lassi to suit

For a dairy-free or vegan mango lassi, swap the yogurt with coconut yogurt or cashew cream. You can also make a chia pudding by adding chia seeds, or replace mango with strawberries if they’re in season! If you feel your mango is not sweet or ripe enough, you might like to add a few tablespoons of maple syrup or honey for extra sweetness.

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

More delicious drinks and nutrient dense smoothies HERE.

Healthy Mango lassi
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4.77 from 13 votes

Healthy Mango Lassi

My take on a traditional Indian Lassi, this Healthy Mango Lassi is both nourishing and delicious. Check out the variations to make it into a chia pudding or ice-blocks.
Prep Time5 minutes
Total Time5 minutes
Course: Drinks
Cuisine: Indian
Servings: 2

Ingredients

  • 2 mango/s -peeled and flesh removed (see note below for using frozen mango)
  • 250 g natural, Greek or coconut yoghurt (1 cup)
  • ½ tsp ground turmeric
  • ½ tsp ground cardamom
  • 1 cup/s ice
  • 1 tbsp rose water (optional)

Instructions

  • In a powerful blender or food processor, puree the mango, yoghurt and spices until smooth.
  • Add the ice and puree again until it is crushed.
  • Serve immediately. You can also freeze into popsicle moulds for a delicious ice-block.

Note

  • You can sub the mango with frozen mango cheeks and omit the ice but also add ½ cup of water.

Serve

  • With chopped cashews or pistachios.

Store

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

Notes

Dairy-free and vegan

Sub the yoghurt for coconut yoghurt or cashew nut cream.

Chia pudding

Add ¼ cup of chia and allow to soak to make this into a delicious chia Indian style pudding.

It's not mango season

Replace the mango with 2 cups of fresh strawberries.

Ice-block

This is divine frozen into ice-block moulds for an icy treat.
 
 

I'd love to hear how you like my version of a lassi. It's my favourite way to eat mango and I look forward to it come easy mango season. 

Summer Zucchini Salad

| Vegetarian, Salads

This beautiful, fresh, summer zucchini salad really showcases this season’s produce. I developed it as my garden has exploded with zucchinis, but seeing as zucchini is one of my kids least favourite vegetables, I had to think outside the square to make the most of my abundant supply. They dislike zucchini so much they have nick-named it ‘spew-chini,’ so I’ve had to work really hard to bring them around.

Zucchini has such a mild flavour, I really don’t get why they fuss over it – I think they main objection is if it is overcooked and sloppy. Because it hides well behind other flavours, over the past few months I’ve been giving most meals a veggie ‘boost’ with zucchini – they either haven’t noticed or haven’t complained. They are also happy to eat a simple zucchini soup (blended) and also really like this delicious salad (big cheer). They moaned at first when I served it, but they tried it and conceded that it was good.  My son now requests it (though my daughter is less inclined to give me a ‘zucchinis okay’ victory); with great joy, I can declare that the whole family loves this flavoursome salad.

This is just another example of if they don’t like it one way – then try it another. I very rarely concede that any whole food is permanently ‘yuk’ with my kids. I’m tenacious and one way or another I always find a way for them to like foods that nourish them.

Health benefits

Zucchini (also called courgette) is a high fibre, nutrient dense vegetable. Studies suggest some of the Phyto (plant) chemicals found in zucchini are beneficial to benign enlargement of the prostate. Basil is a rich source of many essential vitamins, minerals and antioxidant flavonoids, two of which have been shown to protect cells and DNA from radiation. Parsley is a detoxifying, iron-rich herb and the almonds lend some good fats and a little protein.

Plus, this salad is naturally gluten-free, dairy-free (if you skip the cheese), and vegan-friendly, catering to a variety of dietary preferences.

Ingredients

This simple salad features fresh ingredients such as zucchini ribbons, crisp radishes, and aromatic basil and parsley, all tossed in a fresh lemon juice, lemon zest and extra virgin olive oil dressing. Topped with shaved parmesan and toasted almonds, it’s a delicious combination of flavours and textures that will please everyone at the table.

How to make this raw zucchini salad

Start by shaving the zucchini into ribbons and tossing them with sea salt to soften. While the zucchini sits, prepare the dressing by mixing lemon juice, zest, olive oil, salt, and pepper. Rinse the zucchini, combine it with radishes, fresh herbs, and dressing, then serve topped with parmesan and flaked almonds.

Serving suggestions and how to store

Serve this salad immediately for the freshest taste, alongside grilled tempeh, chicken, fish, or any protein of your choice. If you have leftovers, store the components separately in airtight containers in the fridge. The zucchini can release water, so it’s best to mix everything just before serving to maintain texture.

Vary this to suit your dietary needs

For a dairy-free and vegan option, simply omit the parmesan. If you’re looking for a nut-free variation, replace the almonds with toasted sunflower seeds. To turn this salad into a more filling meal, add a cup of cooked quinoa and double the dressing. And if you’re worried about the radish’s spice, soak the sliced radishes in the dressing for a milder flavour that even kids will enjoy! 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 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.

Zucchini salad
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Summer Zucchini Salad

This summer zucchini salad is a refreshing and vibrant dish that highlights the crispness of fresh zucchini and the peppery crunch of radishes. Perfect for warm weather dining, it's easy to prepare and makes a delicious side dish or light meal that celebrates seasonal produce.
Prep Time20 minutes
Total Time20 minutes
Course: Salad
Servings: 4

Ingredients

  • 4 zucchini/s (small, or two large)
  • 1 tsp sea salt
  • 4-5 radish/s -sliced
  • ¼ bunch/s fresh basil leaves -torn or finely chopped
  • ¼ bunch/s fresh parsley leaves -finely chopped
  • 40 g parmesan cheese (¼ cup) shaved
  • 25 g flaked almonds (¼ cup) toasted

Dressing

  • ½ lemon/s -juice and zest
  • 3 tbsp extra virgin olive oil -extra virgin
  • Sea salt and freshly ground black pepper -to taste

Instructions

  • Using a vegetable peeler or mandolin, shave the zucchini into ribbons and toss in the sea salt. Set aside for 10-15 minutes (whilst you chop/prepare the rest of the ingredients).
  • For the dressing, place all of the ingredients in a small jar and shake to combine.
  • Rinse your zucchini well and drain in a sieve.
  • Toss the zucchini with the radish, basil, parsley and dressing.  Arrange on a serving plate or bowl.
  • Top with the shaved parmesan and almonds and serve immediately.

Serve

  • With grilled tempeh, fish, chicken or meat.

Notes

Dairy-free and vegan

Omit the parmesan.

Nut-free

Replace the almonds with toasted sunflower seeds.

Add quinoa

Add a cup of cooked quinoa (and double the dressing) for a bigger, protein rich salad ‘meal’.

Spice-free radish

To remove the heat from the radish, slice and soak in the dressing for a few minutes or more, prior to serving. Many kids I know have come around to this normally off limits vegetable by doing this.
 

Like this salad - let me know by posting a comment below!

 

Healthy White Chocolate Truffles

| Holidays & Entertaining, No-bake Sweets

For all of the white chocolate lovers out there, these healthy white chocolate truffles are a creamy, melt-in-your-mouth treat that’s perfect for when you’re craving something sweet but want to keep it nutritious. Made with simple, wholesome ingredients, they’re the perfect gluten-free and dairy-free sweet treat! You could also make these as a gift – they taste that good! Just remember to keep them refrigerated!

Health benefits

Packed with good fats from cacao butter, coconut oil, and almond meal, these truffles are a great source of energy and nutrients. Almond meal adds protein and fibre, while the use of rice malt syrup keeps the sugar content lower than traditional white chocolate truffles.

Ingredients

The key ingredients in this coconut truffle recipe include rich cacao butter, coconut oil, a natural sweetener like rice malt syrup or maple syrup, vanilla extract, almond meal, and desiccated coconut for texture. The vanilla gives these truffles a lovely, fragrant aroma.

How to make White Chocolate Coconut Truffles

To whip up these vegan white chocolate truffles, simply melt the cacao butter and coconut oil, then mix in the sweetener and vanilla. You can adjust the sweetness by adding more syrup if you’d like. Stir in the almond meal and desiccated coconut until everything is well combined. You can also mix in a food processor or Thermomix. Scoop up about a tablespoon of dough and roll into balls and place on a baking tray lined with baking paper (parchment paper). Or to reduce the prep time, press the mixture into a slice tin. Then pop them in the freezer to chill and firm up.

Serving suggestions and how to store

For a fun twist, roll your truffles in toasted desiccated coconut or add a roasted macadamia nut to the center for a surprise crunch. Store them in the refrigerator or freezer in an airtight container, so they’re always ready when you need a quick, healthy snack.

Vary healthy white chocolate truffles to suit

If you’re out of cacao butter, you can swap it with coconut oil. For a warm, spiced flavour, add cinnamon and mixed spice. Or add a macadamia nuts in the centre.  To keep it low-fructose, opt for rice malt syrup as your sweetener. If you’re craving something different, check out my Chocolate Hazelnut Truffle recipe!

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

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

These Healthy White Chocolate Truffles are for all of the white chocolate lovers out there. Dairy-free, gluten-free, vegan & delicious!
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5 from 3 votes

Healthy White Chocolate Truffles

These quick and easy to make White Chocolate Truffles are a healthy blend of whole food ingredients to make one very delicious treat. 
Prep Time20 minutes
Total Time20 minutes
Course: Dessert, Snack
Servings: 50 (approx.)

Ingredients

  • 100 g cacao butter -melted
  • 100 g coconut oil -melted
  • 170 g rice malt syrup or maple syrup (½ cup)
  • 1 tsp vanilla -powder, extract or essence
  • 80 g desiccated coconut (1 cup) 
  • 400 g almond meal (approx. 4 cups) 
Metric - US Customary

Instructions

  • Mix the cacao butter, coconut oil, sweetener and vanilla together until well combined.  If the weather is cool you may need to do this over a very low heat (or in a metal bowl over a pot of simmering water).
  • Add in the rest of the ingredients and mix well until combined (I mixed mine in my Thermomix).
  • Check the constancy of the mix, if it is not firm enough to roll into balls add a little more almond meal.
  • If you'd prefer you can press this into a slice tin lined with baking paper, chill and then cut into squares or 'bliss bites' as I like to call them.
  • I rolled/topped mine with toasted desiccated coconut, you could also use shredded coconut. Place on a tray lined with baking paper.
  • Then place into the freezer right away and chill until firm.

Thermomix Method

  • Add the cacao butter, coconut oil, sweetener and vanilla to the Thermomix bowl. Combine 2 minutes, 37deg, speed 2. You may need more time depending on the ambient temperature.
  • Add in the rest of the ingredients and mix well until combined, 20-30 seconds, speed 3-4, using the Thermomix spatula through the lid to help incorporate.
  • Check the constancy of the mix, if it is not firm enough to roll into balls add a little more almond meal.
  • If you'd prefer you can press this into a slice tin lined with baking paper, chill and then cut into squares or 'bliss bites' as I like to call them.
  • I rolled/topped mine with toasted desiccated coconut, you could also use shredded coconut. Place on a tray lined with baking paper.
  • Then place into the freezer right away and chill until firm.

Store

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

Notes

No cacao butter

Replace with coconut oil.

Spice 'em up

Add a teaspoon of cinnamon powder and a teaspoon of mixed spice.

Macadamia centre

I rolled mine around a roasted macadamia nut because I love them!

Low-fructose

Choose rice malt as your sweetener.
For a Chocolate Hazelnut Truffle
Take a look at THIS delicious recipe.
 
 

Hope you love this delicious recipe - post your comment or rate this recipe.

Cabbage, Pea and Mint Salad

| Vegetarian, Salads

I love this light and super tasty Cabbage, Pea and Mint Salad. With the warmer weather in full swing (at least, it is here in QLD), one of my favourite past-times is creating the ultimate salad. This week I picked a beautiful green cabbage and the last of my sugar snap peas from my veggie patch which has inspired this creation. It is perfect for BBQ’s and entertaining as it can be prepared ahead. It’s vegetarian, grain, gluten-free and low-fructose with a variation for vegan and dairy-free.

Health benefits

This salad is full of nutrition. Like it’s other cruciferous cousins, cabbage is a rich source of many micronutrients (vitamins and mineral) and fibre (3.5g per serve). It also contains glucosinolates (sulphur containing plant chemicals) many of which have been researched for their promising anti-cancer properties. It also yields about 4g protein per serve.

Ingredients

Using simple ingredients like fresh white cabbage, peas, mint leaves, and a lemony dressing, this salad comes together effortlessly. It’s gluten-free and easy to adapt for different dietary needs. I think it’s better than a traditional slaw.

How to make this cabbage pea salad

In a large bowl, combine finely shredded cabbage, peas, mint leaves, and thinly sliced radish. Mix up the dressing ingredients… lemon-infused extra-virgin olive oil, red wine vinegar, lemon juice, and sea salt in a jar, and toss it through the salad. Finish by sprinkling over the grated parmesan and serve immediately.

Serving suggestions and how to store

This cabbage salad is best served fresh but can be made ahead by preparing the veggies and adding the dressing and parmesan just before serving. Store any leftovers in an airtight container in the fridge for up to two days.

Vary this to suit your dietary needs

For a dairy-free or vegan version, swap the parmesan for a mix of ground macadamia nuts, nutritional yeast, and a pinch of salt. Don’t like radishes? Soak them in lemon juice to mellow out the flavour, or replace them with red capsicum for extra crunch. 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 sides and salad 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.

Cabbage, mint pea salad
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4.67 from 9 votes

Cabbage, Pea and Mint Salad

This fresh and crunchy cabbage, pea, and mint salad is a light yet delicious side dish perfect for summer. With the sweetness of peas, the zing of radish, and the aromatic freshness of mint, it’s a quick salad that pairs well with almost any meal.
Prep Time15 minutes
Total Time15 minutes
Servings: 4

Ingredients

  • ½ green cabbage (I used a sugarloaf) or ¼ of a large, finely shredded
  • 75 g fresh peas (½ cup) you can use frozen blanched quickly in hot water or finely sliced snow peas
  • ¼ bunch/s fresh mint leaves -picked off the stems
  • 4 radish/s -halved and sliced thinly
  • 50 g parmesan cheese (½ cup) finely grated

Dressing

  • 2 tbsp lemon-infused olive oil (or extra virgin oilve oil)
  • 1 tsp red wine vinegar (or raspberry vinegar is lovely too)
  • 1 tsp lemon juice
  • ¼ tsp sea salt

Instructions

  • In a large salad bowl combine the cabbage, peas, mint and radish.
  • Mix the ingredients for the dressing in a small bowl or shake in a jar.
  • Toss through the salad to coat it evenly.
  • Then mix through the parmesan and serve immediately.

Tip

  • To make ahead, combine the vegetables in a bowl and mix with the dressing and parmesan at the last minute.

Store

  • Store in an airtight container in the fridge.

Notes

Dairy-free and vegan

Replace the parmesan with ¼ cup  ground macadamia nuts mixed with a tablespoon of nutritional yeast and a good pinch of sea salt.

Don't like the radish?

If you or your kids are not a fan of radish, slice them and then soak in lemon juice and a little sea salt for 10 minutes before adding to the salad.  No heat and a divine citrus flavour is the result.

Extra veggies

I often also add red capsicum to this salad.

Note about Lemon oil

I like the Cobram Estate brand of lemon olive oil  in most supermarkets. Otherwise just use regular olive oil.
 
 

This is one of my personal faves. Let me know how you enjoy it, post a comment or rate this recipe below. 

Healthy Satay Sauce (sans peanuts)

| Make-ahead Meals, Freezable Meals, Vegetarian, Sauces and Dressings

I love recipes that are versatile and I think this healthy Satay Sauce is just that. Like all of my recipes it is very simple to make and I really love the delicate balance of Asian flavours which are perfect for both a light summer-time meal and a warming winter meal.

This healthy satay sauce swaps out peanuts for creamy cashews, creating a deliciously rich and nutty sauce that pairs perfectly with grilled meats, veggies, or even rice paper rolls. It’s quick to make and packed with fresh flavours from ginger, garlic, and lemongrass. It’s perfect for those with allergies to peanuts.

Health benefits

I like to make this with cashew nuts. Cashews bring healthy fats, protein, and essential vitamins to the table, while the ginger, garlic, and lemongrass support digestion and boost immune health. Coconut milk adds creaminess without dairy, making this satay sauce lighter but still rich and satisfying.

My Satay recipe is of the whole food kind, unlike many of the store bought ‘simmer’ style sauces. These processed sauces are nowhere near as tasty and contain dangerous additives and massive amounts of sodium and sugar (about half a cup of the sweet stuff in most jars I looked at). Two of the concerning additives I came across repeatedly are Caramel 1, which according to Additive Alert by Julie Eady, is linked to ‘gastrointestinal problems and hypersensitivity’ and 407 which is ‘a suspected carcinogen, linked to ulcerative colitis, damaging to the immune system and there is a concern re- birth defects.’ They also warn ‘do not give to infants and young children.’

So let’s just nourish our bodies every which way and make our own with this fast, simple recipe!

Ingredients

Made with simple, whole food ingredients like cashews, coconut milk, garlic, ginger, lemongrass, and tamari, this sauce is naturally gluten-free and adaptable to different tastes and dietary preferences.

How to make peanut-free satay sauce

To make this satay sauce recipe, pulse the toasted cashews in a food processor or high speed blender, then add the onion, garlic, ginger, and lemongrass to make a rough paste. Cook this mixture in coconut oil until softened, then stir in the coconut milk, chopped cashews, and other seasonings. Simmer until the sauce thickens, then adjust the flavours to taste.

Serving suggestions and how to store

Serve this satay sauce drizzled over grilled meat (chicken satay anyone?) as a dipping sauce for fresh spring rolls, paired with steamed veggies or mixed through stir-fries or noodles. Leftovers can be stored in an airtight container in the fridge for up to a week, or frozen for future use.

Vary healthy satay sauce to suit

For a vegetarian option, serve this sauce with Gado Gado-style veggies and boiled eggs. For a vegan twist, pair it with tempeh and vegetables. You can also thin it out with more coconut milk for a lighter sauce or spice it up with extra chilli for added heat.

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

This healthy satay sauce is a really simple alternative to the awful, sugar & additive laden supermarket sauces. But it's made without peanuts
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5 from 1 vote

Healthy Satay Sauce (sans peanuts)

This is a quick, easy and delicious version of the classic, made with cashews rather than peanuts. 
Prep Time20 minutes
Cook Time15 minutes
Total Time35 minutes
Course: Main Course
Cuisine: Asian
Servings: 1 cups

Ingredients

  • 100 g raw cashew nuts (â…” cup) lightly toasted
  • 1 red onion/s -peeled and halved
  • 2 clove/s garlic -crushed or finely diced
  • 1 tsp ginger root -peeled
  • 2 stalk/s lemongrass -inner core only
  • 1 tbsp coconut oil (or ghee or butter)
  • 125 ml canned coconut milk (½ cup)
  • 1 tbsp rice malt syrup (optional)
  • 1 red chilli/s -finely diced  (optional)
  • 1 tbsp tamari
  • ½ lime/s -juice

Instructions

  • In a food processor, pulse the cashews until they are just chopped (I like a bit of texture or the Satay will be too creamy). Set aside.
  • Now add the red onion, garlic, ginger and lemongrass to the processor and process to a rough paste (if you don't have a processor you can finely grate them or pound in a mortar and pestle).
  • Over a low heat, melt your fat and add the onion mix. Saute for a few minutes until the onion starts to soften.
  • Then add the chopped cashews, coconut milk, optional chili, sweetener and 125ml (1/2 cup of water).
  • Simmer for 5-10 minutes or until the sauce thickens.
  • Stir in the tamari and lime juice and taste it. Adjust the heat (chilli), saltiness (tamari), sweetness (rice syrup or coconut sugar) and sour flavours (lime juice) to your taste, if necessary.
  • Delicious served one of the ways below and with lime cheeks and fresh coriander leaves.

Traditional

  • Thin the sauce with water or more coconut milk and drizzle it over satay sticks

Vegetarian

  • Indonesian Gado Gado style is a quick, healthy summertime meal (as pictured). I use a mix of steamed and raw vegetables and boiled eggs. Here we have raw red cabbage, celery, cucumber, and capsicum. Steamed cauliflower, broccoli, asparagus (I'd usually add green beans too). The nice thing about eating this way is that the whole family can share and pick and choose what they want

Vegan

  • This is delicious served with vegetables (as above) and tempeh

Wraps or rice paper rolls

  • Grill some meat, toss with the satay sauce and wrap in mountain bread or rice paper rolls with lots of  julienned vegetables

Lettuce cups

  • Grill some meat, toss with the satay sauce and serve with salad, Asian herbs, and vegetables in whole cos or iceberg lettuce cups

Store

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

Make-ahead

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

Notes

Cashew-free

Sub with peanuts.

Nut-free

Sub toasted sunflower seeds and 1 tablespoon of tahini.

Low-fructose

Use rice malt syrup as your sweetener.

Soy-free

Replace the tahini with liquid or coconut aminos.

No-spice (heat)

Leave out the chilli (and ginger if really sensitive).

Tropical Smoothie

| Drinks & Smoothies

With the weather warming up, and my kids up with the birds for swim squads, a quick 5am pre-training session go-to is often this tropical smoothie (or a big cup of bone broth). Yes, this little mix happens to be ‘green,’ however rather than jump on the ‘green smoothies are the bees-knees’ bandwagon, I’m going to buck the current trend and put it out there that you don’t have to drink green smoothies to be healthy.

Personally, I don’t fancy the taste of many ‘green smoothies’  and I also don’t always like the way they make me feel.  My gut is pretty cast-iron, but some ‘green smoothies’ leave me nauseous and upset in the tummy. I also find them often just too sweet with lots of fruit and flavours to ‘mask’ the bitter greens. Leafy greens are so good for you, but I really just prefer to eat my greens!

Interestingly enough, from an Ayurvedic and Traditional Chinese Medicine perspective, green smoothies are not always a good idea. There are a few reasons, one is that lots of raw vegetables can be harsh on digestion and difficult to digest (especially when you drink them, you’re not priming your gut to receive them by chewing first).  Also if you drink smoothies icy cold this also significantly weakens digestion (cold food and drink is really not good on digestion which needs heat to do it’s job). Also the oxalate content of green smoothies is often very irritating too. Also ‘drinking’ food dilutes gastric acids again slowing digestion down further.

Which leads me back to this tropical smoothie, which just happens to be a little green, but also delicious. Simple smoothies like this can be a good way to sneak in some extra greens for leaf-hating kids (if they can get their head around the fact that it’s green of course)! But I’d urge you to keep trying with the real deal too.

As always, I have a couple of variations for you, including changing the colour!

Health benefits

The fat from the avocado is very soothing and helps to enhance the absorption of fat-soluble vitamins. The pineapple is a fabulous source of vitamin C and bromelain which is a potent anti-inflammatory and supportive to digestion. The coconut water is hydrating and along with the banana, is a great source of minerals.

This tropical smoothie is a delicious and refreshing blend of pineapple, banana, and avocado, perfect for a quick snack or light breakfast. The coconut water adds natural hydration, making it an energizing pick-me-up for any time of day.

Ingredients

This simple smoothie uses a handful of ingredients: fresh pineapple or orange, banana, avocado, and coconut water. It’s naturally sweet and creamy, with no need for added sugars.

How to make this Tropical Smoothie

Blend the diced pineapple or orange, banana, avocado, and coconut water in a high-speed blender until smooth and creamy. Add ice if needed to reach your preferred consistency.

Serving suggestions and how to store

This smoothie is best enjoyed fresh, but any leftovers can be frozen into little cups or ice-block molds for a quick, healthy snack on another day.

Vary this to suit your dietary needs

For a green boost, throw in a handful of baby spinach, kale or fresh mint. Want to switch up the flavour? Add raspberries to turn it pink. You can also boost the protein by adding a scoop of wholefood protein powder or replace the coconut water with nut milk if you’re avoiding coconut.

Take a look at the variations below for all the details as well as suggestions to alter the recipe to suit your specific dietary requirements.

Tropical smoothie
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5 from 5 votes

Tropical Smoothie

A simple, delicious, nourishing smoothie. The avocado adds a beautiful silky texture as well as filling good fats and loads of nutrition.
Prep Time5 minutes
Total Time5 minutes
Servings: 2

Ingredients

  • 1 cup/s pineapple (approx) or orange, diced
  • 1 banana/s
  • ½ avocado/s
  • 250 ml coconut water (1 cup)
  • Ice (if required)

Instructions

  • Blend together in a high speed blender until smooth and creamy. 

Store

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

Notes

Green boost

If you want a green boost, add in a handful of baby spinach (the smoothie in the photo has this).  Spinach is pretty flavourless so it hides very well behind most flavours in a smoothie.  Fresh mint is also lovely with this flavour combo.

Change the colour

Add raspberries to turn it pink.

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.

Coconut-free

Replace the coconut water with a nut milk.

Cinnamon Peaches

| No-bake Sweets, Desserts

Sometimes the simple things in life are the best. Maybe I love these Cinnamon Peaches because my mum often made this when I was a child, as a dinner party dessert or as a special treat. One of many fond food memories!

In my opinion, this is an exquisite flavour combination. Traditionally I think of cinnamon as being combined with apple or even banana. But my favourite cinnamon flavoured fruity dessert, is this simple fresh Cinnamon Peaches recipe. With new seasons peaches just appearing and blowing my mind with their divine flavour, I thought I should share it, even though its simplicity makes me second guess doing so.

Because this is so simple, there is no hiding and the hero’s need to be tasty. So I urge you to seek out lovely fresh ground cinnamon (or even better, grind it yourself) and flavoursome ripe peaches. Floury or flavourless peaches just won’t do!

Often grilled or baked peaches are used for dessert and they are good also, especially if your peaches are not at their best. To bake peach halves, simply place in a baking dish and roast in a moderate (180C/360F oven) until fork tender, about 20 minutes. To grill them, place cut side down on the grill until they soften. If your peaches are not so sweet, you might like to drizzle over some maple syrup before cooking.

Health benefits

Cinnamon is a fabulous culinary  and medicinal herb. Its traditional uses include treating poor digestion, colds and to improve energy, vitality and circulation. Many studies have confirmed it benefits, especially in balancing blood sugar levels which are important for diabetics, weight loss and stable energy levels. It has also been found to be anti-fungal and antibacterial amongst many other benefits. The fresh peach is obviously also a great source of micronutrients and fibre. The yoghurt or (cultured) sour cream is great for digestive health. The fat from all of the optional creams below helps with the absorption of fat-soluble vitamins and also sustains the release of energy.

Ingredients

You’ll only need three simple ingredients for this healthy dessert recipe—ripe, juicy peaches, ground cinnamon, and a spoonful of sour cream or creme fraiche. Simplicity at its finest, but it’s all about choosing the freshest peaches and a quality cultured cream like Barambah Organics.

How to make fresh Cinnamon Peaches

Making cinnamon peaches is as easy as it gets, it has to be the quickest prep time of any dessert! Simply wash and slice peaches, then top with a dollop of labne, sour cream, creme fraiche or even Greek yogurt. Sprinkle a little cinnamon over the top, and serve immediately. It’s a five-minute recipe that feels like a dessert.

Serving suggestions and how to store

This dish is best served fresh and enjoyed right away, but if you have leftover peaches, store them in an airtight container in the refrigerator for up to a day. These cinnamon peaches also make a great topping for pancakes or porridge.

Vary Cinnamon Peaches to suit your dietary needs

For a dairy-free or vegan option, swap the sour cream for coconut yogurt or cashew nut cream. Both are creamy and delicious, making them the perfect alternatives to enjoy with this simple, spiced peach treat. You could also sub the peaches for plums or nectarines.

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

Cinnamon Peaches - this simple dessert just doesn't get any easier. It was my favourite as a child & destined to become my kids too.
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5 from 1 vote

Cinnamon Peaches

Cinnamon peaches are one of those simple but seriously delicious treats that make the most of fresh, in-season peaches. With just a sprinkle of cinnamon and a dollop of sour cream or creme fraiche, this easy recipe turns everyday fruit into something a little more special.
Prep Time5 minutes
Total Time5 minutes
Course: Dessert
Servings: 1

Ingredients

  • 1 peach/s -the freshest in-season delights you can find
  • ½ tsp ground cinnamon
  • 1 tbsp sour cream or creme fraiche (I just can't go past the Barambah Organics Sour Cream - it's simply cultured cream and divine)

Instructions

  • Now here's the hard part (ha ha) - wash and slice your lovely fresh peaches and top with a dollop of labne or sour cream.  
  • Sprinkle with cinnamon and serve immediately. Heaven!

Notes

Dairy-free and vegan

I would substitute the labne or sour cream with coconut yoghurt or cashew nut cream
 
 

Try it and let me know what you and your family think.  It's so simple, but SO good. Post a comment or rate this recipe in the comments below.

Quinoa Stuffed Mushrooms

| Make-ahead Meals, Vegetarian

These Quinoa Stuffed Mushrooms are a delicious, gluten-free and grain-free, vegetarian meal and a real family favourite. Friends have touted this a ‘restaurant quality’ meal, but they couldn’t be simpler to make. Line up flat mushrooms on a baking sheet or dish, stuffing with a flavoursome mix of onion, spinach and feta and topping with crunchy walnuts and chia seeds. Bake in the oven for 20 minutes and you have an impressive result with very little effort. 

Health benefits

Mushrooms are a nutritious vegetable and one of the few sources of vitamin D. The garlic and red onion are wonderful immune building, detoxifying vegetables. The quinoa is a complete protein and fibre rich seed. More plant-based fibre and nutrition are provided by the spinach and walnuts. The chia is another excellent source of fibre, protein and essential fatty acids.

Ingredients

The key ingredients in this recipe are of course quinoa and mushrooms! Portobello or field mushrooms are used as a large, flat base and filled with a flavoursome mixture of the stems, onion, spinach, thyme and feta. This is then topped with walnuts which roast in the oven as it is baked, giving an extra flavoursome and crunchy topping. To complete the meal, the stuffed mushrooms are dressed with a zesty garlic and lemon dressing.

How to make Quinoa Stuffed Mushrooms

While your oven is preheating, rinse and cook the quinoa. Rinsing is important to wash off any saponins that can otherwise make the quinoa taste bitter. Drain well then transfer to a saucepan, cover with water and bring to a simmer. When the water has been absorbed, place a lid on the saucepan and turn off the heat. This traps the steam, completing the cooking without risking burning the quinoa. While the quinoa is cooking, you can de-stem the mushrooms and chop the stems finely, dice the onion and chop the spinach and fresh thyme. Once the quinoa is cooked, this can be added to the chopped vegetables as well as the feta cheese. Stir together well then press firmly onto the mushrooms on the baking sheet or dish lined with parchment paper. Top with the chopped walnuts and chia if you like, then bake. While baking, prepare the dressing if you are including this. I love the flavours of the dressing to add a bit of fresh zesty lemon to the dish.

Vary Quinoa Stuffed Mushrooms to suit

This recipe lends itself to many variations! I’ve included nut-free for school lunches, dairy-free, vegan and garlic-free. If you’re out of quinoa, that’s okay too! Rice or buckwheat also work for this stuffing. For green-avoiding people, there’s an easy substitute for the fresh spinach and if mushrooms really aren’t your thing, you can even swap them to make stuffed tomatoes or capsicums. The instructions are easy to follow with these variations so have a good look to suit your needs.

Serving suggestions and how to store

Serve your quinoa stuffed mushrooms warm with a sprinkle of fresh rocket and a drizzle of zesty dressing. If you have leftovers, they store beautifully in an airtight container in the fridge—just reheat them in a low oven until they’re warmed through. 

More delicious, easy to make vegetarian meals HERE.

Quinoa Stuffed Mushrooms -a simple, delicious vegetarian meal & a real family favourite. It's gluten-free with variations for dairy-free
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4.86 from 7 votes

Quinoa Stuffed Mushrooms

One of my favourite meatless Monday meals, these Quinoa Stuffed Mushrooms are really tasty and quite simple to make. Plant powered nourishment!
Prep Time25 minutes
Cook Time20 minutes
Total Time45 minutes
Course: Appetizer, Main Course
Servings: 4

Ingredients

For the stuffed mushrooms:

  • 135 g quinoa (¾ cups)
  • 8 large portobello or field mushrooms -stalks removed and set aside
  • ½ red onion/s (small) finely diced
  • 30 g baby spinach - or kale leaves, finely chopped (approx. handful)
  • 1 tbsp fresh thyme leaves -picked off the stalks (or 1 teaspoon of dried)
  • 100 g feta cheese -or goats curd, crumbled
  • 60 g walnuts (½ cup) roughly chopped
  • 1 tbsp chia seeds (optional)

For the dressing (optional):

  • 1 clove/s garlic -unpeeled (roasted with the mushrooms)
  • 1 lemon/s -(small) zest and 2 tablespoons of juice
  • 60 ml extra virgin olive oil -extra virgin (4 tbsp)
Metric - US Customary

Instructions

  • Preheat your oven to 180º C/350°F (fan-forced).
  • 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 1½ cups of water.
  • Bring the mixture to a boil over medium-high heat, then decrease the heat a bit to maintain a gentle simmer. Cook uncovered until the quinoa has absorbed all of the water, about 10 to 12 minutes.
  • Remove the pot from heat, cover, and let the quinoa steam for 5 minutes. This step gives the quinoa time to pop open and the little white spiral to appear. After 5 minutes, remove the lid and fluff the quinoa with a fork.
  • Chop the mushrooms stalks up and combine in a bowl with the quinoa, onion, spinach or kale and thyme leaves.
  • Now mix through the feta or goats curd. Taste and season with sea salt and freshly ground black pepper.
  • Spoon onto the mushrooms, pressing it into place and then top with the walnuts and sprinkle with the chia seeds.
  • Place them in a baking tray with the whole clove of garlic and roast for 20 minutes.
  • For the dressing mix together the zest, lemon juice and olive oil, and once cooked, squeeze out the soft centre of the roasted garlic and mix into the dressing.

Serve

  • With rocket and a drizzle of dressing.

Make-ahead

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

Store

  • Store in an airtight container in the fridge.

Notes

Nut-free

Leftovers are great for school lunches. To make them nut-free substitute the walnuts with sunflower seeds or just omit altogether.

Dairy-free and vegan

Replace the feta or goat cheese with a thick cashew nut cream. Recipe here.

Garlic-free

Omit the garlic in the dressing.

No quinoa

No worries, you can replace it with brown rice or buckwheat.

Kids hate green

Replace the spinach with grated carrot.

Don't do mushrooms?

Then you may not have read this far - but, you could substitute with half a tomato or capsicum with the centre scooped out.
 
 
 

Hope you like this recipe?  I love to receive your feedback, write a comment below to show your support!

Char-grilled Brussels Sprouts

| Vegetarian, Side dishes

These Char-grilled Brussels Sprouts have become a favourite in our household. So much so my kids ask me to buy them every time I’m grocery shopping. As much as they eat most vegetables – they would rarely actually request them for dinner!

My husband and I both reminisce how much we hated Brussels Sprouts as kids. So why do my kids absolutely love them? We were eating out on holiday one year and I took a punt and ordered a side serve of this much-maligned vegetable; I just like the way it read on the menu (char-grilled, mustard, lemon…flavours we all like).

The rest they say is history and here, I share my kids favourite brussels sprouts recipe (which we now have to count onto plates to make sure everyone has an equal amount).

Heath benefits or char-grilled brussels sprouts

Brussels Sprouts are from the Brassica family of vegetables – the same family as the cruciferous vegetable broccoli, kale and cabbage. They are a great source of dietary fibre, vitamins c and vitamin K making them great for gut health and immunity. Cruciferous vegetables contain cancer-fighting antioxidants called glucosinolates, but Brussels sprouts top them all when it comes to the total content. Brussels sprouts provide essential nutrient support for the body’s detox, antioxidant and anti-inflammatory pathways, all of which are important for fighting cancer. In Traditional Chinese Medicine, they are prescribed to help with digestion.

By serving with a fat (like olive oil), it assists the absorption of the fat soluble vitamins.

Ingredients

You’ll need fresh Brussels sprouts, dijon mustard, lemon-infused olive oil, red wine vinegar, and seasonings like sea salt and black pepper. If you don’t have lemon infused olive oil, replace it with regular olive oil and a tablespoon of lemon juice. These simple ingredients come together for a delicious, nutrient-rich side dish that’s easy to whip up.

How to make Char-grilled Brussels Sprouts

Start by trimming and halving your Brussels sprouts. Heat your BBQ or chargrill to high and cook the sprouts quickly on the hot grill until the outer leaves start to blacken. In a small bowl, mix the mustard, lemon extra virgin olive oil, and vinegar, then toss it with the hot sprouts. Serve them immediately for the best flavour and texture.

Serving suggestions and how to store

These char-grilled Brussels sprouts are best served fresh and hot right off the grill. They make a great side dish for grilled meats or as part of a vegetarian meal. If you have leftovers, store them in an airtight container in the refrigerator for up to two days, and reheat them on the stove or in the oven to keep the crispiness.

Other ways to enjoy Brussels sprouts

The best way to cook Brussels – first and foremost is QUICKLY. Overcooking them results in the releases of the stinky (though very healthy) glucosinolates which has most likely turned you off this vegetables in the past. Other ways I like to enjoy them include stir-fried, roasted and lightly steamed.
 
Other flavours that work well with Brussels Sprouts:
  • Toss through with crispy bacon or pancetta
  • Mix with caramelised onion and balsamic vinegar
  • Nice with grated parmesan or another strong flavoured cheese
  • A drizzle of any acidic dressing is lovely too
Char-grilled Brussels Sprouts with a lemon oil & mustard dressing are my kids favourite vegetable. It's all in the flavour combos, so yummy
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5 from 2 votes

Char-grilled Brussels Sprouts

Char-grilled Brussels sprouts are a quick and tasty way to enjoy this often underrated vegetable. They develop a smoky, crispy exterior that pairs perfectly with a tangy mustard dressing. This recipe is perfect for a BBQ side dish or a light, healthy snack. Once you’ve tried Brussels sprouts cooked this way, they’ll become a regular feature in your meal rotation!
Prep Time10 minutes
Cook Time5 minutes
Total Time15 minutes
Course: Side Dish
Servings: 4 sides

Ingredients

  • 12-15 brussels sprouts
  • 1 tsp dijon mustard
  • 3 tbsp lemon-infused olive oil (I like Cobram Estate brand from all supermarkets)
  • 2 tsp red wine vinegar
  • Sea salt and freshly ground black pepper - to taste

Instructions

  • Prepare you Brussels Sprouts by trimming the stalks and stripping the outer leaves. Cut lengthways in half.
  • Heat the chargrill on your BBQ to high.
  • Cook the sprouts very quickly, just until the outer leaves are blackening.
  • In a small bowl mix the mustard, lemon infused olive oil and vinegar.
  • Toss through the Brussels Sprouts to coat and serve immediately.

Notes

No lemon infused oil

No problem. Use olive oil with a tablespoon of lemon juice instead. 
 
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.
 

Is this a vegetable you like, or not?  How else do you like your sprouts or if you try this and would like to let me know how it was received, post your comment below?

 

Healthy Salad Dressings – 3 Recipes to Jazz Up Salads & Vegetables

| Sauces and Dressings

A few months ago we went to a sailing club with a group of friends and family for lunch. I ordered fish and salad, a safe bet, but when it came I struggled to eat it.  Not because it wasn’t a nice piece of fish, the salad was lovely and fresh, but the cheap, processed salad dressing just killed it for me. I realised it had been SO long since I’d eaten anything but a homemade (vegetable oil and sugar-free) salad dressing, that this one was a real insult to my senses. My husband said I should have stuck to the Parmigiana!

Okay, I’m sure at this point you’re thinking, get over your fussy self and just eat the and bloody meal! I did just that, but it really made me realise just how a good dressing can make or break a meal. I also resolved that I might have to become a ‘dressing on the side’ kinda girl from now on.

Why you should always avoid shop bought dressings

Looking at the ingredients list, even the ‘natural’ dressings are a nutritional disaster and need to be avoided. Most are a combination of highly processed vegetable oils, sugar (many of the dressings on the market list it as the third ingredient), sulphites and other damaging and allergenic additives. To read more about the dangers of vegetable oils and why we need to avoid them, click HERE.

Why homemade dressings are healthy

Where processed salad dressings are so bad, homemade dressings are really good for you and super simple to make. The monounsaturated fats in extra virgin olive oil are beneficial to your health and when served with salad and vegetables, actually enhance the absorption of the fat-soluble vitamins found in them. The acid half (vinegar or citrus juice), assists in the digestion of vitamins and minerals, most of which are more efficiently absorbed in an acidic environment. Plus, vinegar is a source of acetic acid, and acetate is fabulous for modulating immune responses via the gut.

Plus they taste incredible and make eating a salad, steamed or roasted vegetables, so much more enticing and interesting. Salads and vegetables will never be boring again and you may just win over veggie/salad fussy little ones with a really tasty dressing!

Rule of thumb

The rule of thumb with any dressing is approximately 3 parts oil to 1 part acid (vinegar or citrus juice). Always taste your dressing before pouring, it should be on the acidic side as once dressed the salad and veggies will balance this out. Dress your salad or veggies just prior to serving and be careful not to overdo it, less is more (you can always add more if you need to).

I like to make my dressings in small jars. It’s a quick no mess way to make dressings and you can throw any leftover in the fridge for another day. I also mark jars so that my kids can make dressing for me without even measuring the oil/vinegar.

Ingredients

Using just a handful of fresh ingredients like olive oil, vinegars, and lemon juice, these dressings are quick to make and versatile. You can even customise them with fresh herbs or dried herbs, clove garlic, or mustard for extra depth of flavour, making them as simple or as fancy as you’d like.

How to make homemade salad dressings

To make these salad dressing recipes, all you need to do is mix the ingredients in a small jar and give it a good shake. Whether it’s the creamy French dressing with mustard and garlic, or the bright lemon dressing with zest, they come together in under five minutes and are ready to serve.

Serving suggestions and how to store

Drizzle these healthy homemade salad dressings over fresh salads, use them as a marinade, or toss with roasted vegetables for extra flavour. Leftover dressing can be stored in an airtight container in the fridge for up to a week—just give it a quick shake before using again.

Vary healthy salad dressings suit your dietary needs

To make these dressings gluten-free, simply ensure your vinegar is gluten-free. If you prefer a garlic-free option, just skip the garlic—it won’t compromise the flavour. They’re already dairy-free so there’s no adjustment there. You can also experiment with infused oils or swap balsamic vinegar for raspberry vinegar for a low-fructose alternative!

For more quick, easy healthy salad dressing recipes, click HERE.

Healthy Salad Dressings
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5 from 3 votes

Healthy salad dressings - 3 recipes to jazz up salads and vegetables:

Whip up these healthy salad dressings to elevate any meal with a burst of flavour. From a creamy French dressing to a zesty lemon option, these simple and wholesome dressings come together in minutes and can transform a basic salad into something special.
Prep Time5 minutes
Total Time5 minutes

Ingredients

Creamy French dressing

  • 6 tbsp extra virgin olive oil -extra virgin
  • 2 tbsp red wine vinegar -or white wine or apple cider vinegar
  • 1 tsp dijon mustard
  • ¼ clove/s garlic -crushed (optional)
  • Sea salt and freshly ground black pepper -to taste

Balsamic vinegar dressing

  • 6 tbsp extra virgin olive oil -extra virgin (this is also lovely with lemon infused EVOO)
  • 2 tbsp balsamic vinegar (for fructose free, choose a sugar-free raspberry vinegar instead - I love Young's Already Famous Raspberry Vinegar)
  • Sea salt and freshly ground black pepper -to taste

Lemon dressing

  • 6 tbsp extra virgin olive oil -extra virgin
  • 2 tbsp lemon juice
  • 1 lemon/s -zest finely grated
  • Sea salt and freshly ground black pepper -to taste

Instructions

  • Place all ingredients in a small jar and shake until well combined.
  • You can use these bases to add in other flavours like herbs and spices too if you like.

Store

  • Store leftover dressing in an airtight container (jar) in the fridge.

Notes

Gluten-free

Ensure the vinegar you choose is gluten-free.

Garlic-free

Simply omit the garlic. 

 

How easy is that?  Hopefully, I've given you enough inspiration and direction to make your own dressing.  If you're feeling lazy, you can just pour the dressing ingredients directly over your salad.  You'll just get a better consistency if you premix them first.
 

I'd love to receive your comments or questions.  Post yours below...

Homemade Hot Chips with Salt & Vinegar Aioli

| Savoury Snacks, Side dishes

Today’s recipe is a simple one, but a goodie – it’s my take on healthy homemade hot chips with a little twist. Nothing beats the crispy, golden goodness of homemade hot chips especially when paired with a salt & vinegar aioli! Whether you’re making them as a snack or a side, this recipe turns simple potatoes into something special, with the perfect balance of crunch and flavour. It is one of my kids favourite treats and I often cook up a batch for a snack on the weekend or to accompany the main meal mid week.

Health benefits

Homemade hot chips (or french fries depending where you’re from) are a healthier alternative to store-bought or fast-food versions with their many additives and damaging vegetable oils. By oven roasting in ghee or coconut oil (rather than deep frying), you’re cooking with stable fats that won’t oxidise at high heat. Plus, pairing these chips with a homemade aioli allows you to skip the additives in store-bought versions, Apple cider vinegar offers gut health benefits and the garlic supports immune health.

Ingredients

You’ll need just a few simple ingredients starting with the hero of the dish, potatoes. The best varieties for chips include Sebago, Russet potatoes, Maris Piper or King Edward. Also a quality fat like ghee or coconut oil, garlic cloves, sea salt, homemade or good-quality mayonnaise, and apple cider vinegar to give that aioli its classic tang.

How to make homemade potato chips

Preheat your oven to a hot 220°C/430°F (fan-forced), and heat your roasting fat on a tray. Chop your potatoes into your preferred thickness (or use a Mandoline slicer for evenness) and toss them in the hot oil, then season with sea salt and add a garlic clove for extra flavour. Roast them in a single layer until crispy, about 30-40 minutes. If you have an air fryer you could toss the potatoes in a large bowl with the melted fat of your choice and fry until crisp. For the aioli, mix the soft roasted garlic with mayo and apple cider vinegar in a small bowl for a zesty dipping sauce.

Serving suggestions and how to store

These chips are best served hot and crispy, straight from the oven with the salt & vinegar aioli on the side. They’re great as a side with simply prepared protein. You can store leftovers in an airtight container in the fridge, but be sure to reheat them in the oven to bring back that crunch.

Vary this to suit your dietary needs

For a garlic-free version, simply omit the garlic or add a pinch of smoked paprika for a smokey flavour twist. If you’re vegan or egg-free, sub in a vegan mayo and use coconut oil as the roasting fat. Alternatively, skip the aioli altogether and just sprinkle your chips with apple cider vinegar and sea salt!

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

These healthy homemade hot chips with salt and vinegar aioli are nutritious and so very delicious - the kids will love them
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5 from 4 votes

Homemade hot chips with salt and vinegar aioli

Hot chips can be healthy if you make them my way. Add in the salt and vinegar aioli and you have one delicious side.
Prep Time15 minutes
Cook Time40 minutes
Total Time55 minutes
Course: Side Dish
Servings: 4

Ingredients

  • 5 potato/s (approx.) washed but unpeeled
  • 1 sweet potato/s (large) washed but unpeeled
  • 2 tbsp ghee, lard or coconut oil -melted if solid (I think ghee makes the crunchiest chips)
  • 1 tbsp sea salt -to taste
  • 1 clove/s garlic -unpeeled
  • ¼ cup/s whole egg mayonnaise -homemade recipe link below (or a good quality whole egg mayo)
  • 1 tbsp apple cider vinegar (I like Braggs brand)

Instructions

For the hot chips

  • Preheat your oven to 220℃/430℉ (fan-forced). Heat a large tray with the ghee, lard or coconut oil until the fat is piping hot.
  • Cut your potatoes into chips, as thick or thin as you like.
  • Place onto the baking tray and toss in the hot fat until they are well coated, season well with sea salt. Add the clove of garlic.
  • Arrange in a single layer if possible (this helps to achieve the perfect crispy chip).
  • Cook until the chips are crispy and brown (approx. 30-40 minutes).
  • Remove the clove of garlic after about 20 minutes (or once it's softened).

Salt and vinegar Aioli

  • To make the aioli; Push the flesh from the cooked garlic clove into the mayonnaise. Add the apple cider vinegar and a little sea salt and mix until well combined.

Serve

  • Immediately, with the salt and vinegar aioli!

Notes

Home-made mayo

Click here for my recipe.

Lemon aioli

Adding lemon zest to the mayonnaise instead of the apple cider vinegar is also delicious.

Garlic-free

Omit the garlic or sub with a teaspoon of smoked paprika.

Egg-free and vegan

Swap the mayo with savoury cashew cream. Choose the coconut oil as the roasting fat.

No Mayo

These are delicious simply sprinkled with the apple cider vinegar and sea salt.
 
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.
 

Are hot chips a favourite in your house?  What do you think of my little salt and vinegar aioli twist?

Vegetarian Shepherd’s Pie

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

This vegetarian shepherd’s pie is a hearty dish that’s perfect for family dinners or meal prepping. It’s packed with lentils, veggies, and delicious herbs, giving you a satisfying and nutritious plant-based meal. Plus, it’s easy to make and offers a variety of topping options for a crispy, golden finish.

I was a vegetarian for a good chunk of my life. This was a staple meal for me back then and still features regularly now, 20+ years on. It is a cost effective, easy to prepare vegetarian meal and one of my go-to meals when time and supplies are low. It’s comfort food at its best!

Health benefits

Loaded with fibre-rich lentils, a rainbow of veggies, and immune-boosting garlic and rosemary, this vegetarian shepherd’s pie is a nutritious powerhouse. The lentils provide plant-based protein, and the mix of veggies ensures you’re getting plenty of vitamins and minerals, all while being gut-friendly and easy to digest.

Ingredients

This vegetarian shepherd’s pie recipe uses common pantry staples like onion, garlic cloves, carrots, zucchini, celery, mushrooms, lentils, diced tomatoes and vegetable broth or stock. The rosemary, smoked paprika and Worcestershire sauce add a warm, earthy flavour that ties everything together, while the potato topping gives it that classic shepherd’s pie texture.

How to make Vegetarian Shepherd’s Pie

Sauté your onion and garlic, then add the veggies, lentils, tomatoes, and seasonings. Stir and let it all simmer until the flavours meld together, then thicken the mixture with a simple cornflour slurry. Pour the lentil mixture into a baking dish (or casserole dish), top with diced potatoes (or mashed potato if you prefer), and bake until the potatoes are fork tender and golden. Easy and delicious! If you own a Thermomix, we’ve also included Thermomix instructions for this recipe.

Serving suggestions and how to store

Serve this gluten-free vegetarian shepherd’s pie with a fresh, leafy green salad on the side for extra crunch and nutrients. Leftovers store well in the fridge in an airtight container, and it will also freeze beautifully for easy weeknight freezer meals down the line.

Vary this vegetarian shepherd’s pie to suit

You can switch up the topping with mashed potato topping or sweet potato or cauliflower mash for a twist, or make it dairy-free (vegan shepherd’s pie) by omitting the cheese. If you want a bit more protein, bacon pairs wonderfully with the lentils. You can even sneak in more veggies by grating them, which is a great trick for fussy eaters!

Take a look at the variations below for all the details as well as suggestions to alter the recipe to suit your specific dietary requirements.

Vegetarian sheperds pie - This Vegetarian Shepherd's Pie is a hearty, nourishing and nutritious meal. It is gluten, dairy, egg and grain free with lots of variations too.
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4.43 from 7 votes

Vegetarian Shepherd's Pie

A delicious, warming vegetarian dish, this Vegetarian Shepherd's Pie is one of my all time favourite meatless Monday meals. 
Prep Time20 minutes
Cook Time45 minutes
Total Time1 hour 5 minutes
Course: Main Course
Servings: 4

Ingredients

  • 1 onion/s (large) finely diced
  • 2 clove/s garlic -finely diced
  • 2 carrot/s -diced
  • 1 zucchini/s -diced
  • 2 stick/s celery -sliced
  • 130 g mushrooms (approx. 1 cup) diced
  • 2 cup/s cooked brown lentils (or 2 cans, drained and rinsed)
  • 425 g diced tinned tomatoes
  • 250 ml vegetable stock (1 cup)
  • 1 tbsp fresh rosemary leaves -roughly chopped
  • ½ tsp smoked paprika
  • 1 tbsp Worcestershire sauce
  • Sea salt and freshly ground black pepper
  • 2 tbsp hot water
  • 1 tbsp cornflour
  • 5-6 potato/s -peeled and diced into 1-2cm cubes
  • 20 g parmesan cheese -grated (optional) (¼ cup)
  • 30 g sunflower and/or pumpkin seeds  (optional)
Metric - US Customary

Instructions

  • Preheat your oven to 200°C/395°F.
  • In a medium sized pot, sauté your onion and garlic in a little oil for a few minutes until opaque.
  • Add the carrots, zucchini, celery, mushrooms, lentils, tomatoes, stock, rosemary, smoked paprika, Worcestershire sauce and seasoning.
  • Bring to a simmer for 10-15 minutes.
  • Meanwhile, mix the water and cornflour until combined and add to the pot to thicken for a few more minutes.
  • Pour into an oven proof dish and top with the diced potato (and optional cheese and seeds).  Stud with any extra rosemary sprigs if you like.
  • Bake for 20-30 minutes or until the potato is golden and cooked through.

Thermomix method

  • Preheat your oven to 200℃.
  • Chop your onions and garlic, 3 seconds, speed 5. Scrape down the sides and cook 5 minutes, temp 100, speed 1 in a little olive oil.
  • Add the carrots, zucchini, celery, and process 10 seconds, speed 4.
  • Now add the sliced mushrooms (I don't like to process them, but you can if you prefer), lentils, tomatoes, stock, rosemary, paprika and seasoning. Cook 10 minutes, temp 100, reverse speed 1.
  • Add the cornflour/water mixture and cook 5 minutes, temp 100, reverse speed 1. Pour into an oven proof dish and top with the diced potato (and optional cheese and seeds). Stud with any extra rosemary sprigs if you like.
  • Bake for 20-30 minutes or until the potato is golden and cooked through.
  • Note - you can top with traditional mashed potato if you like. I'm a lazy, time-poor cook and always looking for shortcuts in the kitchen (and ways to reduce washing up)! This is one saves time and washing, but I don't think alters the taste too much - in fact, I love the crispy baked spuds on top.

Make-ahead

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

Serve

  • With a leafy green salad.

Store

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

Cook the Lentils

  • To cook the lentils, soak in water and a tablespoon of natural yoghurt or apple cider vinegar to produce easily digestible legumes.  Soaked lentils can then be cooked by simmering for 15 minutes or until tender but not sloppy. Un-soaked lentils should be rinsed and cooked for 30-45 minutes. 1 cup of raw lentils yields approximately 2 cups cooked.

Notes

Different pie top

You can also top the pie with sweet potato, cauliflower pieces or cauliflower mash.

Dairy-free and vegan

Omit the cheese.

Onion-free

Replace the onion with a small bulb of fennel, finely diced.

Garlic-free

Replace the garlic with a teaspoon of cumin powder and a pinch of chilli flakes.

Gut repair

If you aren’t vegetarian and looking to include bone broth in your diet, substitute the vegetable stock with bone broth.

Add bacon

I think brown lentils and bacon is a match made in heaven. So if you please, add 4 rashers of nitrate free bacon with the onion.

Fussy eater tip

Grate the vegetables so they sit behind the lentil/tomatoes.
 

Like this recipe?  Let me know what you think, it really helps me to shape the content I produce here at Well Nourished.  Post a comment or question below, thanks.

 

Healthy Pumpkin Soup – four ways

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

This healthy Pumpkin Soup recipe is a super comforting dish that you can whip up in no time. The best part? You can easily change it up with four different flavour variations: Thai, Ginger, Indian, or Pumpkin and Bacon. It’s rich, creamy, and perfect for warming you up on a chilly day, plus it’s versatile enough to suit different tastes and dietary needs.. The variations are all SO good, it’s hard to pick a favourite.

Health benefits

Pumpkin is a wonderful source of dietary fibre and a powerhouse of vitamins and minerals. It contains many antioxidants, particularly beta-carotene which is essential for maintaining the integrity of the skin and mucous membranes and essential for optimal vision and immune health. Beyond this, it is very versatile and makes a cracking soup base. The bone broth will support you gut and immune system (to catch up on the benefits of bone broth, click here)

If your kids don’t like pumpkin

My kids really don’t like pumpkin, but they love my healthy pumpkin soup. I find if you pick a flavour variation that appeals to your child. For example, if you’re child loves bacon, chances are they’ll like the bacon version.

Ingredients

With just a few basic ingredients like pumpkin, onion, garlic cloves and broth or stock, this soup is simple yet delicious. You can swap out the stock for a vegetarian or vegan option, and the coconut milk adds a lovely creaminess without any dairy.

How to make healthy pumpkin soup

Start by sautéing your onion and garlic in butter or oil, then add the pumpkin and stock. Let it simmer until the pumpkin is soft and falling apart. Blend it up until nice and smooth (with a immersion blender or processor). if you’re making the Thai, Ginger, or Indian versions, add the coconut milk for an extra layer of flavour. It’s easy, quick, and can be adapted with different spices or ingredients depending on your mood. Seasoning it to taste with sea salt and black pepper really brings out the flavour. If you own a Thermomix, we’ve also included Thermomix instructions for this recipe.

Serving suggestions and how to store

Serve this soup with a side of crusty bread or a fresh green salad for a full meal. If you have leftovers, store them in an airtight container in the fridge or freezer. It reheats beautifully on the stovetop, making it a great option for meal prep or quick lunches.

Vary this healthy pumpkin soup to suit your dietary needs

To make this soup vegan or vegetarian, simply use vegetable broth or stock and olive oil. For a Thai twist, add curry paste and garnish with fresh herbs. The Indian version brings warming spices like garam masala and cumin to the mix, while the Pumpkin and Bacon version offers a smoky, coconut-free option. You can even add extra veggies like carrot or sweet potato to boost the nutritional content.

Healthy Pumpkin soup recipe. Simple and easy with Indian, Thai, Ginger and bacon variations to turn this soup into a taste sensation.
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4.84 from 6 votes

Pumpkin Soup - four ways

This wholesome basic soup can be eaten as it is or spiced up into an extra special dish. For those who generally dislike pumpkin, give the variations a try...you may be pleasantly surprised!
Prep Time10 minutes
Cook Time15 minutes
Total Time25 minutes
Course: Soup
Servings: 4

Ingredients

  • 2 tbsp butter, ghee or coconut oil
  • 1 onion/s -roughly diced
  • 2 clove/s garlic -roughly sliced
  • 1 kg pumpkin -peeled and roughly diced into 2-3cm cubes (or a piece of a larger pumpkin)
  • 750 ml chicken broth or stock (3 cups) or vegetable stock
  • 270 ml canned coconut milk (1 cup)
  • Sea salt and freshly ground black pepper - to taste

Instructions

  • In a large pot, over a medium heat add butter or oil then gently sauté the onion and garlic for a minute or two until translucent.
  • Add the pumpkin and stock, bring to the boil then simmer until the pumpkin starts to fall apart.
  • Allow to cool a little before processing in a blender or food processor until smooth. Taste and season.
  • If you are making the Thai, Ginger, or Indian version, add the coconut milk and mix or blend the soup.

Thermomix method

  • Chop the garlic, 5 sec, speed 5. If adding extras like ginger, add with the garlic.
  • Add the onion, chop 5 sec, speed 5. If making the bacon version add the bacon with the onion.
  • Add the butter, ghee or oil and saute 2 mins, 100, speed 1.
  • Add the pumpkin and chop, 10-15 seconds, speed 7.
  • Add the stock and cook 15 mins, 100, speed 3 (with basket over the lid).
  • Allow to cool a little before adding the coconut milk and puree (taking care it's cool enough) 30 seconds, speed 8.

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

Thai pumpkin soup

Add a tablespoon of red or green curry paste to the onion stage and cook until fragrant. Garnish with coriander or mint and fresh chilli. A good vegetarian or vegan option.

Ginger pumpkin soup

Add a 1 teaspoon finely grated  fresh ginger root to the onion stage. Also nice with fresh coriander processed through at the end of cooking. A good vegetarian or vegan option.

Indian pumpkin soup

Add a tablespoon of garam masala, 1 tablespoon of ground cumin and 1 teaspoon ginger root to the onion stage. Serve with a dollop of natural yoghurt and coriander. A good vegetarian or vegan option.

Pumpkin and bacon soup (coconut-free)

Omit the coconut milk and add a few rashes of nitrate free bacon to the onion stage. You might also like to add a little cream or cashew cream for dairy-free.

Add a variety of veggies

I very often use a combination of carrot, sweet potato and pumpkin.  This extends the nutrition and variety.

Vegetarian or vegan

Choose vegetable stock. Choose olive or coconut oil to sauté. 

Coconut-free

Replace the coconut milk with cream.
 
 

Which of these is your favourite?  I'd love to receive your feedback in the comments below...

Healthy Chocolate Cookie (Oreos, Mint Slice or Tiny Teddies)

| Healthy Lunchbox, Baked Sweets

This Healthy Chocolate Cookie recipe can form the base for a healthy version of an Oreo, Mint Slice or you can even use it to make Tiny Teddies (you’ll just need to source a tiny teddy cookie cutter). It is a great, additive-free option for kids that are accustomed to a sweet treat in their lunch box and it’s very quick and simple to make. They can also be frozen in an airtight container and popped straight into the lunch box. These make great party treats too.

Health benefits

Packed with wholemeal spelt flour and unsweetened cacao powder, these cookies are a source of fibre and antioxidants. Using natural sweeteners like rice malt or maple syrup reduces refined sugar intake, making these cookies a healthier alternative to traditional options.

Ingredients

To create this yummy healthy chocolate cookie recipe you’ll need wholemeal spelt flour, cacao powder, bicarbonate of soda, a pinch of sea salt, vanilla extract, coconut oil or macadamia nut oil, milk and rice malt or maple syrup.

How to make Healthy Chocolate Cookie (Oreos, Mint Slice or Tiny Teddies)

Start by preheating your oven to 150℃/300°F (fan forced). In a mixing bowl, combine the flour, cacao powder (or unsweetened cocoa), bicarbonate of soda, and salt. In a blender, mix the vanilla, oil, milk, and syrup until smooth. Combine the wet and dry ingredients until a cookie dough forms. Roll the dough into a ball, wrap it in baking paper and refrigerate for 30-60 minutes. Once chilled, roll out the dough between two sheets of baking paper, cut into shapes, and bake for 10 minutes. Work quickly with cutting the dough, if it’s warm in your kitchen you may need to return it to the fridge to remove cut shapes onto your baking sheet (tray) to bake. Allow the cookies to cool completely before adding a delicious filling or enjoying them as is. The number of cookies you get form one batch of dough will depend on the size and shape you cut.

Time saving tip

I must admit I was relieved when my kids got older and didn’t want me to cut ‘shapes’ anymore- especially the very tiny teddies (those little cookie cutters give me nightmares ha ha)! So these days I roll the dough into logs and wrap it in baking paper. Then I simply slice cookies and bake – this saves a LOT of time rolling then cutting the dough.

Serving suggestions and how to store

These cookies are perfect on their own or filled with a creamy centre to turn them into a healthy Oreo cookie! Store them in an airtight container in the fridge for freshness, or freeze them for later enjoyment. They can be eaten or packed from frozen in lunchboxes. You can also freeze the uncooked dough to bake fresh. I tend to double this recipe and bake one batch and freeze the dough for another day.

Vary this Healthy Chocolate Cookie recipe to suit

For a gluten or grain-free option, substitute with your favourite gluten-free flour (I like buckwheat flour). To make these cookies dairy-free or vegan, simply use non-dairy milk and choose rice malt or maple syrup as your sweetener. For a nut-free version, stick to coconut oil or melted butter, and if you’re looking to cut out cacao, carob powder works great as an alternative. You can also get creative with fillings, like adding mint essence for a refreshing minty 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, healthy and easy to make wholefood treats, click HERE.

This healthy chocolate cookie recipe can be used to make healthy versions of oreos, mint slice and tiny teddies. Gluten & dairy-free options.
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4.94 from 15 votes

Healthy Chocolate cookie recipe (aka Oreos, Mint Slice or Tiny Teddies)

These Healthy Chocolate Cookies are a delicious twist on classic treats like Oreos, Mint Slice, or Tiny Teddies. Perfect for satisfying your sweet tooth, these cookies are simple to make and a hit with both kids and adults!
Prep Time20 minutes
Cook Time10 minutes
Total Time30 minutes
Course: Snack
Servings: 20 Biscuits

Ingredients

  • 120 g wholemeal spelt flour (1 cup) see gluten-free below
  • 30 g cacao powder (¼ cup) unsweetened Dutch process or raw
  • ¼ tsp bicarbonate of soda
  • Pinch sea salt
  • 1 tsp vanilla -powder, extract or essence
  • 50 g coconut oil (¼ cup) or macadamia nut oil
  • 30 ml milk (of choice) (2 tablespoons)
  • 85 g rice malt syrup or maple syrup (¼ cup) the maple syrup will produce a sweeter cookie

Instructions

  • Preheat your oven to 150℃/300°F (fan forced).
  • In a mixing bowl, combine the flour, cacao powder, bicarbonate of soda and salt. 
  • In a blender or food processor, mix the vanilla, oil, milk and syrup until well combined. If using a Thermomix, blend 30 seconds, speed 4.
  • Add the wet to the dry ingredients and mix together until dough forms. If using a Thermomix mix 30 seconds, speed 4 or until combined. 
  • Roll into a ball, wrap in cling wrap or baking paper and refrigerate for 30-60 minutes.
  • Place the dough between two pieces of baking paper and roll to approximately 2-3 millimetres thick.  Cut rounds or shapes with a cookie cutter.
  • Alternatively, roll the dough into a log, wrap in baking paper and refrigerate for 30-60 minutes. Then slice to make round cookies (they may not be perfectly round but they will still taste good).
  • Place the cookies on a lined or greased baking tray and bake for 10 minutes.
  • Leave on the tray until completely cooled and add a filling (see instructions below) or eat as they are.  Either way, they are really good!

Store

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

Notes

Gluten or grain-free

Substitute your preferred gluten or grain-free flour.

Dairy-free

Choose a non-dairy milk. I love coconut milk.

Vegan

Choose rice malt or maple syrup as your sweetener. Choose a non-dairy milk. 

Low-fructose

Use rice malt syrup as your sweetener.

Nut-free

Choose coconut oil as your fat (you can also replace with melted butter if you prefer).

Cacao-free

You can sub the cacao with carob powder.

Make a cream centre:

Cream centre (aka Oreo)
Mix ¼ cup of creamed coconut* (also called coconut butter)  - warmed to make it easier to mix, with 1 teaspoon of vanilla essence, 2 tablespoons of the milk of your choice and 2 tablespoons of rice malt syrup or maple syrup until well combined to a creamy paste. A food processor or a bit of muscle is required to combine it.
* Creamed coconut (also called coconut butter) is NOT the same as coconut cream. It is a thick paste (like a nut butter). If you have a Thermomix you can make your own by milling desiccated coconut until a creamy butter is formed (much like making nut butter from nuts).  
Minty (aka Mint slice)
Add 1 teaspoon of mint essence to the cream centre recipe for a delicious mint centre.
To fill...
To begin with, make sure your cookies are cold (or even frozen). Place ½ teaspoon of cream to a cookie and push down another to squash the cream across the base. Store in the fridge or freezer.

 

Is this a recipe you'll try? Love to receive your comments or you can rate this recipe below.