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Fruit Whip – with a little hidden goodness

| Breakfast, Healthy Lunchbox, After School Snacks

A healthy breakfast, after school or weekend snack or dessert for kids and adults alike…this filling, delicious Fruit Whip is just the thing. Just don’t tell them about the secret creamy ingredient – avocado!

The first time my daughter saw me put the avocado in the Thermomix,  she went into protest mode. She had no where to go though when I told her that it was the way I had made it for many years! She had to get over it because she just loves the taste and creamy texture! But for very fussy kids, you may want to distract your kids when the avocado goes in to begin with!

Health benefits

This Fruit Whip is so much more nourishing than a banana smoothie. Avocado is a fibre rich source of potassium, healthy fats and many essential vitamins and minerals. It’s anti-inflammatory and supports heart, brain and eye health. There’s more potassium and plant given goodness from the banana and anti-oxidant rich berries. The natural yoghurt is important for digestive health. For more on the health benefits of yoghurt and my favourite brands, click here. This Fruit Whip is a nutrient-dense, energy-boosting snack that kids (and adults) will love.

Ingredients

You’ll need an avocado, banana, frozen berries, plain yoghurt (or Greek yogurt) , a touch of honey or rice malt syrup for sweetness (if needed), and a dash of vanilla. Super simple and wholesome!

How to make this fruity, avocado smoothie

Toss everything into a blender and blend until smooth and creamy. If it’s too thick, just add a splash of milk or coconut milk to reach your desired consistency. Serve it in a cup, and you’re good to go! If you have a Thermomix we have also included instructions.

Serving suggestions and how to store

Serve it as is or freeze it into popsicle moulds or ice blocks for a fun, healthy treat. You can store leftovers in the fridge or freezer, and it’s perfect for lunchboxes as a frozen yogurt cup that softens by morning tea time.

Vary this carrot cake slice to suit

For a dairy-free version, swap out the yogurt for coconut yogurt or cream. Add a handful of spinach or kale for extra greens. Or give it a protein boost it with a scoop of vanilla protein powder. It’s super versatile!

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

Fruit whip made with fresh fruit and hidden nutritious ingredients—light, creamy, and healthy.
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4.84 from 18 votes

Fruit whip - with a little hidden goodness

Fruit Whip is the ultimate quick and easy treat that’s perfect for breakfast, a snack, or even a healthy dessert. This creamy blend of avocado, banana, and berries comes together in no time, and I promise, no one will ever guess there’s avocado in there!
Prep Time5 minutes
Total Time5 minutes
Course: Breakfast, Dessert, Snack
Servings: 2

Ingredients

  • 1 avocado/s (medium-large) flesh
  • 1 banana/s
  • 100 g frozen raspberries (1 cup) or blueberries or mixed berries
  • 7 tbsp natural, Greek or coconut yoghurt
  • 1 tbsp rice malt syrup, honey or maple syrup -optional
  • 1 tsp vanilla -extract, paste or powder
Metric - US Customary

Instructions

  • Throw all of the ingredients into a high speed blender or food processor and blend until smooth and creamy (If using a Thermomix, blend for 30 seconds, speed 6-7).
  • Serve it in a cup with a spoon. You can add a little milk, coconut or almond milk if it is too thick or to turn this into a smoothie.
  • Trust me, they will NEVER know this has avocado in it!

Store

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

Notes

Protein boost

I often add a wholefoods protein powder, especially when my kids have sport. GoodnessMe have a fabulous selection of clean protein powders, you can take a look HERE. Or add a tablespoon of chia seeds or hemp seeds or my Power Booster recipe.

Add some green

A few baby spinach leaves or kale leaves will increase the nutrition (but may make the colour a little unappealing). Your call.

Dairy-free and vegan

Replace the yogurt with coconut yogurt or coconut cream.

Popsicles

Freeze it into popsicle moulds for a super healthy frozen treat.

Frozen yogurt cups

This is great for the the lunch box.  Freeze in little cups and by morning tea time it will be soft enough to eat.  Remember to pack a spoon.

Fill a re-usable food pouch

Also a great food pouch filler (no spoon required).  

Breakfast

I generally serve this with something like cheese and tomato on toast or boiled eggs as my kids enjoy a big breakfast. 

 

 

My kids love this fruit whip. Try it and let me know the verdict by commenting below.

Hummus – much more than a dip!

| Healthy Lunchbox, After School Snacks, Savoury Snacks, Dips

This is my deliciously healthy Hummus recipe, of course with some interesting variations and colours too. There’s more to hummus than just a dip or a snack, so check out the variations below. I like my hummus to have a creamy consistency, but if you prefer it a little course, then just process it less.

Health benefits

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

WARNING!  Most shop bought hummus, contain dangerous vegetable oils, so please make your own, it’s so very simple to do so. For more about why you must avoid vegetable oils, click here.

Ingredients

To make this gluten-free hummus you’ll need a can of chickpeas, garlic clove, tahini, lemon juice, extra virgin olive oil, and spices like cumin and cinnamon to bring it all together. Aquafaba (the liquid from the can) makes it extra creamy!

How to make this healthy homemade Hummus

Simply throw all the ingredients into a food processor and blend until smooth and creamy. You might need to scrape the sides a couple of times to get the perfect consistency. Sea salt and pepper really brings out the flavour so don’t forget to season it well. Drizzle with olive oil and top with dukkah or sesame seeds before serving. Or a sprinkle of paprika adds lovely colour prior to serving too. If you use a Thermomix, we’ve also included the Thermomix method.

Serving suggestions and how to store

Serve this healthy hummus recipe with veggies (like carrot, red peppers, cucumber, cherry tomatoes, radish etc) , pita bread, corn chips or use it as a spread on sandwiches, wraps or rolls. It’s a perfect accompaniment to falafel (To store, cover with a layer of olive oil and refrigerate in an airtight container for up to a week. It can also be frozen for later!

Vary this healthy hummus recipe to suit your needs

For a sesame-free version, swap the tahini for natural yogurt. You can also get creative with flavours by adding roasted vegetables like beetroot, carrots, or pumpkin for a colourful twist! Or mix hummus with yogurt for a tasty sauce over meats or salads. Take a look at the variations below the recipe to suit your tastes and supplies best.

Homemade hummus made with chickpeas, tahini, and lemon—versatile and perfect for dips, spreads, and more.
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5 from 5 votes

Hummus - much more than a dip!

Hummus is so much more than just a dip! This creamy, delicious spread made with chickpeas, tahini, and a hint of garlic and cumin is super versatile. Whether you're scooping it with veggies, spreading it on toast, or using it as a sauce, hummus is a must-have in any kitchen.
Prep Time15 minutes
Total Time15 minutes
Course: Snack
Servings: 1 cup

Ingredients

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

Instructions

  • Add all of the ingredients into your food processor and process until smooth and creamy. You may have to scrape down the sides a few times to get an even consistency.
  • Serve drizzled with more olive oil and sprinkle with sesame seeds or dukkah.
  • Alternatively, try one of my variations below.

Thermomix

  • Add the garlic and chop, 5 sec, speed 6.
  • Add the chickpeas and process 5 sec, speed 5. 
  • Add the rest of the ingredients and process, 10 seconds, speed 4 scraping down the sides a few times.

Store

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

Notes

Sesame-free

Replace the tahini with natural yoghurt. This also makes it a lot more creamy (and more like a store bought hummus according to my recipe testers).

Garlic-free

Simply omit (the cumin and chilli will do for flavour).

Roast beetroot hummus

Add a small roasted beetroot and a tablespoon of yogurt to your processor for a pretty pink, very nourishing dip.  This is lovely with coriander leaves too.

Carrot or pumpkin hummus

Add steamed or roasted carrot or pumpkin and process through with the other ingredients.

Green supreme

Blend through some greens, either herbs like coriander or basil, or even kale or spinach.

Make a sauce or dressing

Mix equal parts hummus to yogurt and use as a sauce over lamb, chicken, fish, vegetables or salad.  You may also like to add a little extra lemon or some lime.  Add a teaspoon of cumin for a lovely Moroccan or Indian accent.

On toast

Spread on toast with slices of tomato and /or a mound of leafy greens, is delicious and a very healthy breakfast, lunch or snack.  You can even add a poached egg for extra protein.

 

 

How do you eat your hummus?  Add your suggestions below, I'd love to hear from you.

Quick and Easy Dhal Recipe

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

This Quick and Easy Dhal recipe is a nourishing meat free meal. I personally try to have regular meat free meals and this gluten-free dhal is nutritious and filling. It’s also great for a last minute meal as I always have the ingredients in the pantry. It’s often my backstop when I forget to take meat from the freezer or if the day escapes me. Serve it with rice or quinoa and a big leafy salad, or some steamed vegetables and you have a perfectly balanced, protein rich vegetarian meal.

Health benefits

The red lentils are full of fibre, many beneficial plant nutrients and offer a vegetarian form of protein, the almond meal completes it (as does serving it with rice or quinoa). The garlic, ginger and various spices are great digestives, anti-inflammatory, anti-oxidant and immune supportive. The coconut milk is also wonderful for your immune system, read more about it here.

Ingredients in this easy dhal recipe

You’ll need red split lentils, broth, coconut milk, a mix of spices like cumin, coriander, turmeric, mustard seeds and garam masala, and some fresh veggies like carrot and zucchini. Don’t forget the garlic, ginger, and a squeeze of fresh lime (or lemon juice) to brighten everything up!

How to make a quick and easy dhal

Sauté your onion, garlic, ginger, and spices in a large pan on the stovetop until fragrant, then toss in the grated veggies, lentils, broth and coconut milk. Let it simmer at a medium heat for about 20 minutes until the lentils are tender and the flavours come together. Finish with fresh coriander (cilantro), lime juice and a good pinch of sea salt (salt really brings out the flavour) and you’ve got yourself a delicious, hearty meal. If you have a Thermomix, we’ve also included the thermomix method too.

Serving suggestions and how to store

This dhal is perfect served over brown rice, basmati rice, quinoa, or cauliflower rice. Or with a side of naan bread is delicious too. You can also enjoy leftovers on toast for a quick breakfast. Store it in an airtight container in the fridge for up to 3 days or freeze for up to 3 months. I often double this recipe to make a big batch to freeze so I can have a night off cooking in the future.

Vary this easy dhal recipe to suit your dietary needs

To keep it vegan, use coconut oil, coconut milk and choose vegetable broth. If you’re avoiding nuts, just leave out the almond meal. For dairy-free choose coconut oil rather than ghee. Want to add more veggies? Go ahead—pumpkin, spinach, or cauliflower would be great here!

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Healthy, quick and easy dhal- This one pot easy dhal recipe is a traditional, very nutritious meal that the whole family will love. Its fast to make and a balanced vegetarian meal.
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5 from 40 votes

Quick and Easy Dhal Recipe

This quick and easy dhal is my go-to when I want a comforting, nourishing meal without too much fuss. It's packed with flavour, creamy coconut milk, and hearty lentils that come together in about 20 minutes. Perfect for busy nights or meal prep! It's one of my most popular recipes for good reason.
Prep Time10 minutes
Cook Time20 minutes
Total Time30 minutes
Course: Main Course
Cuisine: Indian
Servings: 6

Ingredients

  • 2 tbsp butter, ghee or coconut oil
  • 1 onion/s (large) peeled and diced
  • 3 clove/s garlic - peeled and sliced or crushed
  • 1 tbsp ginger root - peeled and finely grated
  • 1 tsp cumin seeds
  • 1 tsp ground cumin
  • 1 tsp ground coriander
  • 2 tsp garam masala
  • 2 tsp mustard seeds
  • 1 tsp ground turmeric
  • 1 carrot/s (large) grated
  • 1 zucchini/s - grated
  • 350 g roma tomatoe/s - roughly chopped or 1 can of tinned tomatoes
  • 200 g split red lentils - dried (1 cup)
  • 400 ml canned coconut milk - or cream (the cream gives a richer, creamier consistency)
  • 350 ml chicken broth or stock - or vegetable stock or water
  • 3 tbsp almond meal
  • chilli flakes -to taste
  • Sea salt and freshly ground black pepper - to taste (the salt really brings out the flavour a lot here)
  • 1 lime/s - juice and zest to finish
  • 1 bunch/s fresh coriander leaves - roughly chopped

Optional-

  • 6 fresh curry leaves - optional but yummy

Serve

  • Rice, quinoa or cauliflower rice (to serve)

Instructions

  • In a medium sized pot, over a low to moderate heat, add the butter, ghee or coconut oil. Sauté the onion, garlic, ginger and spices for two minutes.
  • Now add the grated carrot, zucchini, tomatoes, lentils, coconut milk, stock or water and almond meal. Season well, stir and leave to simmer  for 15 to 20 minutes until the lentils are cooked and most of the moisture is absorbed.
  • Finish with coriander leaves and lime. Season again if necessary (sea salt lift the flavours in this so make sure you add it) .
  • I always serve this with brown rice or quinoa and either fresh or dried chilli so the heat can be adjusted by each individual.

Thermomix method

  • Chop the garlic and ginger, 2 seconds, speed 5. Add the onion, carrot, and zucchini and chop 5-10 seconds speed 5.
  • Add the spices and a tablespoon of ghee or coconut oil and sauté 5 minutes, speed 2, temp 100.
  • Now add the tomatoes, lentils, coconut milk, stock or water and almond meal, a good pinch of sea salt and pepper, and cook 20 minutes, reverse speed 1, temp 100.

Serve

  • Serve with fresh lime and coriander leaves over rice, cauliflower rice or quinoa.
  • Its lovely on toast for breakfast (with or without an egg).

Make-ahead

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

Store

  • Airtight in the fridge or freezer. The flavour actually improves with time.
  • * a little extra cooking time might be needed if your lentils are not split.

Grab Bag Formula Method

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

Notes

Vegan

Choose coconut oil and coconut milk.

Coconut-free

Replace the coconut milk with full-fat natural yoghurt and choose ghee or butter.

Grain-free

Serve over a baked potato or sweet potato, cauliflower rice or quinoa.

Nut-free

Just leave the almond meal out.

Turn it into a soup

Add a little extra stock and blend to make a delicious Indian red lentil soup.

Make it meaty

You can use this as a curry base (sauce) and add any meat you like to this.

Make it go further

Add in a can of drained and rinsed chickpeas

More vegetables

You can also add extra vegetables. Pumpkin, sweet potato, peas, chopped celery, beans, cauliflower, and broccoli would work well. I also love a couple of handfuls of baby spinach added at the very end.

Breakfast

Leftovers are totally delicious on wholegrain toast for a protein rich breakfast.

Tip

  1. A little natural yogurt or coconut cream on top of the dhal also often helps little ones adjust to the spiciness.
  2. If you're serving it with rice, cook-up extra (2 cups) and make my Baked Brown Rice Pudding for a quick, healthy breakfast tomorrow.

 

 
 

Do you like a good dhal?  This is based on a traditional dhal I learned to make in India.  I'd love to hear how you like it!

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Immune Tea – a Simple Remedy to Prevent and Treat Colds and Flu

| Drinks & Smoothies

There’s something soothing about a warm cup of tea when you’re feeling run down. But not any old tea will do. With people dropping left right and centre at the moment with cold symptoms, sore throat, flu symptoms, and all manner of dreaded bugs, I thought I’d share this immune boosting tea recipe – a remedy I rely on to keep myself and my family well.

I also personally use this remedy to treat symptoms of upper respiratory infection. I’ve found in my family it really helps relieve symptoms and shorten the duration of cold symptoms (and severity of the infection). This immune tea is my take on the infamous hot lemon and honey drink my mum used to make me as a child, only packing much more of a medicinal punch.

Health benefits of this immune boosting tea recipe

  • The turmeric is a powerful antioxidant, anti-inflammatory, antibacterial and antiviral. This, combined with the anti-inflammatory effects of ginger, means that both are wonderful for treating the congestion associated with respiratory infections.
  • Honey has been used for centuries to reduce inflammation, promote healing and reduce infection. But not all honey is created equal. Processed honey has no medicinal qualities. Real, raw honey possesses these properties, with some types of honey more potent than others. Manuka honey is a type of honey which is potently antibiotic and is receiving much attention in the medical community for its medicinal qualities. It or another raw medicinal honey would be your best choice here.
  • Lemon obviously donates a little hit of vitamin C. But it is the zest that impresses the most. Lemon zest is very nutrient dense, an amazing antioxidant and is very anti-bacterial too. It is also very good for stimulating digestion and breaking down mucous. Where ever a recipe calls for lemon juice, always incorporate the zest too.

Ingredients

You’ll need boiling water, ginger (either tea bags or fresh), turmeric (ground or fresh), raw or manuka honey, and a lemon for both zest and juice. If you want to take it up a notch, you can even add a splash of coconut oil for extra richness.

How to make Immune Tea

Simply pour boiling water over the ginger and turmeric, let it steep for a few minutes, then stir in the lemon juice and zest. Finish it off with honey to taste, and your immune tea is ready to enjoy! It’s perfect for a cozy night in or to fill up a thermos for sipping throughout the day if your fighting infection.

Serving suggestions and how to store

This tea is best enjoyed warm, either fresh out of the pot or in a thermos to keep it hot. If you have leftovers, you can store it in the fridge and reheat when needed. It also doubles nicely as can be used as a base for iced tea in warmer weather!

Vary this to suit your dietary needs

To make it vegan, swap the honey for maple syrup or rice malt syrup. For a more potent brew, simmer the ginger and turmeric root for a few extra minutes, or add a tablespoon of coconut oil for an extra immune boost.

Immune-boosting tea with ginger, turmeric, and lemon—nourishing and soothing for your immune system.
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4.77 from 30 votes

Immune Tea

This immune-supportive tea is my go-to when I’m feeling run down or just want to stay ahead of the cold and flu season. It's easy to whip up, full of warming spices, and can be sipped throughout the day. Plus, you can customize it to suit your taste and boost its benefits!
Prep Time5 minutes
Total Time5 minutes
Course: Drinks
Servings: 2

Ingredients

  • 500 ml boiling hot water (2 cups)
  • 2 organic ginger tea bags (or a 2 cm slice of fresh ginger root, diced or grated)
  • ½ tsp ground turmeric (or a 2 cm fresh piece of root, diced or grated)
  • 2 tsp manuka or raw honey -more or less to taste
  • 1 lemon/s -juice and zest

Instructions

  • Pour the boiling water over the ginger, turmeric, and optional coconut oil.
  • Let it sit for a few minutes before adding the zest and juice.
  • Add the honey then simply sip yourself well.
  • This makes 2 cups or one thermos of immune tea.

Notes

Supercharge it

Simmering the ginger and turmeric root in the water for 5-10 minutes will make a more potent brew.

Boost it

Add a tablespoon of extra virgin coconut oil to the tea.

Vegan

To make it vegan, replace the honey with maple syrup or rice malt syrup. 
 
 

Do you have any homemade remedies you swear by to prevent or treat colds and flu?  I'd love you to share by commenting below.

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.

Chicken and Almond Curry

| Make-ahead Meals, Chicken, Freezable Meals

My family and I love this delicious, easy to prepare Indian healthy Chicken and Almond Curry recipe. This healthy chicken curry recipe is almond based and free of tomatoes, which is a nice change from the common tomato heavy curries. It is very aromatic, mild and so delicious – I’d encourage you to try it for the whole family  (the cinnamon flavour often really appeals to kids).

After spending almost a year in India (about 11 years ago), I came to adore the aromatic flavours of Indian cuisine. This is a very traditional curry, something you would definitely find in a market in India (ok, of course, I’ve added a few extra nutritious bits)! Before I went to India, I was frightened by the prospect of Indian cuisine for breakfast, lunch and dinner. But now, I just can’t get enough. Leftover chicken curry for breakfast is delicious.

Health benefits of this healthy chicken curry recipe

This chicken curry recipe is filled with nourishing ingredients, from protein-packed chicken to nutrient-rich ground almonds and spices. The calcium rich, probiotic yoghurt adds a lovely creaminess, while the immune supportive, antioxidant rich spices bring warmth and depth of flavour. The coriander is very detoxifying and nourishing.

Ingredients

You’ll need tender chicken thighs, garlic, ginger, and a selection of fragrant spices like cumin, coriander, and turmeric. Almond meal and flaked almonds give the dish its signature nuttiness, while yoghurt (or coconut milk for dairy-free) adds that perfect creamy texture. Peas and fresh coriander round things out for a bright, fresh finish.

How to make chicken and almond curry

Start by marinating the chicken with ginger, garlic, and lemon for a flavor boost. Toast the almonds, then sauté the onions and spices until aromatic. Stir in the chicken and almond meal, followed by the yogurt and optional currants. Let it all simmer gently, and toss in peas just before serving. Top with fresh coriander and toasted almonds for that perfect final touch!

Serving suggestions and how to store

Serve this curry with rice, quinoa, or cauliflower rice alongside a simple green salad or steamed veggies. Or add a side of Naan Bread. It keeps well in the fridge in an airtight container, and the flavours only get better over time. You can even double the recipe and freeze some for a quick dinner later on!

Vary this healthy chicken curry recipe to suit your dietary needs

This healthy chicken curry recipe is super flexible! Swap yogurt for coconut cream if you’re dairy-free, or replace chicken with chickpeas or tofu for a vegetarian version. If you’re avoiding nuts, sunflower seeds can take the place of almond meal. Grain-free? Pair it with baked sweet potato or cauliflower rice instead of rice!

Chicken and almond curry with a creamy, spiced sauce—rich, flavorful, and comforting.
Print Recipe
4.81 from 36 votes

Chicken and Almond Curry

This Chicken and Almond Curry is a hearty, comforting dish that’s packed with flavor. With its creamy almond base and a mix of fragrant spices, it’s a crowd-pleaser that’s surprisingly simple to make. Whether you’re feeding the family or meal-prepping for the week, this curry is a must-try!
Prep Time15 minutes
Cook Time30 minutes
Total Time45 minutes
Course: Main Course
Cuisine: Indian
Servings: 4

Ingredients

  • 500 g boneless and skinless chicken thighs -diced
  • 4 clove/s garlic -peeled and finely chopped
  • 2 tsp ginger root -peeled and finely grated, a lemon zester works well
  • 1 red chilli/s (small) finely chopped to taste (or serve as a side at the table)
  • ½  lemon/s -juice
  • 50 g flaked or slivered almonds (½ cup) toasted
  • 2 onion/s -peeled and sliced
  • 1 cinnamon quill
  • 4 cardamom pods -crush slightly with the top of a knife handle
  • 3 clove/s
  • 1 tsp ground cumin
  • 1 tsp ground coriander
  • 1 tsp ground turmeric
  • 50 g almond meal
  • 20 g currants or sultanas -optional
  • 300 g natural, Greek or coconut yoghurt
  • Sea salt and freshly ground black pepper - to taste
  • 75 g peas (½ cup) fresh or frozen
  • ½ bunch/s fresh coriander leaves -to serve

Serve

  • Rice, quinoa or cauliflower rice (to serve)
  • Steamed vegetables (to serve)

Instructions

  • In a large bowl mix the chicken, ginger, garlic, optional chill and lemon juice. Marinade for an hour or so (not essential, but best).
  • In a large fry pan, toast the slivered or flaked almonds over a low heat and set aside.
  • Now heat a tablespoon or so of coconut oil or ghee over a low to medium heat and cook the onion until it starts to soften. 
  • Add the cinnamon stick, cardamom pods, and cloves and cook for a few minutes until you can smell them. Then add cumin, coriander, turmeric powders and almond meal.
  • Mix together, add the chicken to the pan and stir gently until the chicken starts to turn opaque (only a few minutes).
  • Next add the yoghurt and currants or sultanas, season with salt and pepper and mix well.
  • Cover and simmer slowly for 20-30 minutes stirring occasionally, making sure it doesn't stick to the bottom of the pan.
  • Just before serving stir in the peas and top with coriander and the toasted almonds.

Serve

  • I like to serve this with brown or basmati rice (or  quinoa), and a green salad or simply some steamed vegetables, dressed with lime juice and olive oil. If I'm feeling lazy I'll just add some broccoli, cauliflower and or carrots to the curry just before it's served to lightly cook in the sauce….a complete meal is served.

Make-ahead

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

Store

  • Store in an airtight container in the fridge.
  • Can also be frozen (I think the flavour improves with freezing so consider doubling the recipe and freezing it for another dinner next week).

Thermomix

  • I personally find more depth of flavour from stove top cooking with curries and just use my TMX to chop. But if you wan to cook the entire dish in the TMX, here's how...
  • Chop the ginger, garlic and chilli 5 seconds, speed 7. In a large bowl mix the chicken, ginger, garlic, optional chill and lemon juice. Marinade for an hour or so (not essential, but best).
  • Toast the almonds.
  • Chop the onion, 5 seconds, speed 4 (scrape the sides). Add the ghee or oil and cook 100, 4 minutes, speed 1.
  • Add the spices and cook another 3 mins, 100, speed 1.
  • Add the chicken, almond meal, currants/sultanas, yoghurt, salt and pepper (mix to combine with a spatula) and cook 30 mins, 100, reverse speed 1 with the basket over the lid so it doesn't spit.
  • Add the peas for the last few minutes of cooking.
  • Serve as above.

Notes

Dairy-free

Use coconut oil to sauté the onion and coconut milk or cream instead of yoghurt.

Vegetarian

Replace the chicken with chickpeas or 500g of firm tofu, diced (or a mix).

Vegan

Use the dairy free and vegetarian substitutions.

Nut-free

Replace the almond meal with ground sunflower seeds.

Garlic-free

Simply omit the garlic and increase the ginger to a 5cm piece. 

Grain-free

Serve with a baked sweet potato or cauliflower rice.
 
 

How has this curry been received in your household? Let me know, post a comment below.

The Easiest, Most Nourishing Choc Chip Cookie Ever

| After School Snacks, Baked Sweets

These Healthy Chocolate Chip Cookies are my idea of the perfect treat. They suits most dietary leanings and take minutes to make, which is always a bonus. I think it’s the ultimate and easiest healthy chocolate-chip cookie recipe ever!

Truth be known, baking is not my forte. Mind you neither was photography until I put my mind to it and found I really enjoyed it…and there lies the issue. I LOVE cooking, but because I prefer to freestyle in the kitchen rather than follow a formula, baking and I sometimes don’t see eye to eye. I baked a lot as a child (with my nan), but not much as a young adult so I was a bit out of practice by the time I had kids. Luckily my kids are very forgiving…I think they are just happy for something with a little sweetness, even if it doesn’t look overly appealing!

Anyway, one rainy Queensland summer, I find myself out of eggs and craving a little deliciousness. With a cakey treat ruled out, I fluked these delights. These beauties (which took a few attempts to perfect) are the best and my kids love them for an after-school snack or weekend treat.

The best thing about this grain-free, healthy cookie recipe is that if you do manage to stop at one or two and wait a while, you will find yourself satisfyingly full. These nourishing choc chip cookies are one of my personal favourites to make for my kids lunchboxes. They are a perfect blend of chewy goodness and the texture is just like a store bought one (only better!). The flavours melt together in your mouth and the little bursts of chocolate really give you that feel good, treat feeling.

PS- they can be frozen (which will save you eating them all in one hit).

Health benefits

Are the cookies healthy? Well, firstly almonds are a rich source of protein, essential fats, and fibre. They also contain antioxidants and mood elevating amino acids. The coconut oil, by now, you will know how I love this. You can find out more about its amazing health benefits here. If you add cacao nibs or dark chocolate, prepare for a magnesium boost and an antioxidant hit that rivals green tea. These cookies really do bring together nutritious ingredients like almond meal and cacao nibs, making them a great option for a more mindful treat. 

Ingredients

For these chocolate chip cookies you’ll need almond meal as the base, along with coconut oil, rice malt syrup or honey (or even maple syrup) and a touch of vanilla extract. For that classic choc chip flavour, cacao nibs or dark chocolate chips are the stars of the show. Don’t forget a splash of water to help hold it all together!

How to make Healthy Choc Chip Cookies

The method for these Healthy Chocolate Chip Cookies is so simple where you just fold your dry ingredients into the wet ingredients until fully combined. There is both a traditional method using a large mixing bowl or if you have a Thermomix (or food processor) you can save time and utensils by following along with those instructions. Using baking paper ensures your cookies don’t stick to the sheet pan when cooking and the bake time is so quick, only 15 minutes!

Vary the Healthy Choc Chip Cookies to suit your dietary needs

There are so many variations to suit dietary needs with these healthy chocolate chip cookies. The recipe is already gluten-free as is, but you can also make it dairy-free with the use of cacao nibs and removing the choc chips. As mentioned before, the low fructose option is made by the use of rice malt syrup and cacao nibs. You can replace the coconut oil with macadamia oil for the coconut-free version. It can even be made completely vegan by using rice malt syrup to sweeten and just the cacao nibs! For the almond free version, you simply replace the almond meal with hazelnut meal which will make it into a delicious nutella choc-chip cookie.

Serving suggestions and how to store

These Healthy Choc Chip Cookies are perfect with a cup of tea or as a snack anytime. Store them in an airtight container in the fridge or freezer to keep them fresh—they’ll stay crisp and delicious for days or freeze for up to 3 months.

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

 
Nourishing chic chip cookies made with wholesome ingredients—easy, healthy, and delicious.
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4.76 from 53 votes

The easiest, most nourishing choc chip cookie ever

These choc chip cookies are the ultimate combination of easy and nourishing! With just a few simple ingredients, you can whip up a batch of cookies that are not only delicious but packed with wholesome goodness. Perfect for a sweet treat any time of day.
Prep Time10 minutes
Cook Time15 minutes
Total Time25 minutes
Course: Snack
Servings: 10 cookies

Ingredients

  • 150 g almond meal (1¼ firmly packed cups)
  • 55 g coconut oil (¼ cup) melted if solid
  • 50-85 g rice malt syrup or honey (¼ cup approx.) taste the batter and alter the sweetness to taste
  • 1 tsp vanilla -powder, extract or essence
  • 2 tbsp cacao nibs -or dark chocolate chips, or both
  • 1 tbsp water (must be added or they go flat)

Instructions

  • Preheat your oven to 150 ℃/300°F (fan-forced). It's preferable to use weight measurements, the recipe will need less adjusting if you do so.
  • In a mixing bowl or food processor, combine all of the ingredients above until just combined.
  • If using a Thermomix, mix 5 seconds, speed 4.
  • Scrape the sides to incorporate the bits around the edge. 
  • **The mixture should be thick and sticky (like in the video below so if it feels very wet, it's important to add more almond meal).
  • Roll tablespoons of the mix in your (wet) hands and place them onto a tray lined with baking paper.
  • Flatten slightly with the back of the fork. The cookies above have cacao nibs through them (I put a little piece of Green and Blacks 85% chocolate on top in this pic too).
  • Bake for 15 minutes or until starting to brown on top. The longer they cook, the crisper they become.
  • Allow to cool fully. They will firm up as they cool.

Store

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

Notes

Dairy-free

Just use cacao nibs and leave out the choc chips.

Low-fructose

Use the brown rice syrup and cacao nibs.

Coconut-free

Replace the coconut oil with macadamia nut oil.

Vegan

Choose rice malt syrup to sweeten and cacao nibs as choc-chips. 

Almond-free (aka Nutella choc-chip cookie)

Replace the almond meal with hazelnut meal.

Nut-free

This is not the recipe for you. This Spelt Chocolate Chip Cookie is incredible and nut-free. 
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.
 

What do you think of this recipe? Please let me know if you've tried it by leaving a comment and rating below.

Get your kids in the kitchen cooking and with these video instructions, even little ones can follow along.

Rice Paper Rolls (fresh spring rolls)
 | Healthy Lunchbox
I often make Rice Paper Rolls, also known as fresh spring rolls. Mainly because my kids absolutely love them and they are a quick, easy and healthy gluten-free lunch box filler or snack. I also  find them a great way to use up leftovers. They often replace the humble sandwich which is great for moderating the amount of wheat consumed and they also offer a little lunch box variety. The best thing is that they wrap up salads and other bits and pieces into very convenient little packages that kids just love.
The rice paper ‘sheets’ are available to buy in the Asian section of most supermarkets and are very simple to roll. I normally set up a bit of a production line with the meat cut into smallish pieces in one bowl and the salad mix in another, dressed and ready to place on the rice paper as it softens.
Health benefits
Rice paper rolls are a fantastic gluten-free, easy to make option for those looking to incorporate more fresh ingredients into their meals. The combination of colourful veggies and protein options means you can enjoy a wholesome meal that feels light yet satisfying.
How to easily make Rice Paper Rolls (fresh spring rolls)
To create a really nourishing meal or snack, you need to build a rice paper roll with a little protein and some sort of vegetable or salad. It’s best to grate, shred or thinly slice (julienne) the salad and vegetables. I suggest things like cucumber, carrots, cabbage, capsicum (peppers), bean sprouts, coriander (cilantro) or any soft fresh herbs.  I also always mix in a little juice of  a lemon or lime to keep the salad fresh and also this adds a lovely flavour so they don’t need a dipping sauce.
  1. Start by running cold water or slightly warm water over both sides of the rice paper wrappers. You can also soak in a large bowl of water. As you feel it start to soften, place it on a wet cutting board or bench top, add the filling and roll.
  2. The paper goes sticky as it sits so get rolling quickly. There are rolling instructions on the packet, but I generally place the filling towards the top of the paper (2 good heaped tablespoons), fold down the top edge, followed by the sides and then roll it downwards towards me. You may have some funny shaped ones to start with but you’ll soon get the knack.
So many rice paper roll filling ideas here…
So I thought I’d share some of the ways I fill them, especially for a lunch box where dipping sauces aren’t practical. As much as I absolutely LOVE traditional combinations with lots of Vietnamese mint and Thai basil in the mix, you don’t necessarily need to follow tradition. You can fill them with…
  • Leftover Asian lettuce cup mince with extra sprouts, shredded cabbage or lettuce and the juice of a lime.
  • Tuna, diced chicken or chopped up boiled eggs or tofu mixed with pesto and grated carrot (or any other vegetable or salad). Try it with my Coriander, lime pesto.
  • Diced chicken or tuna, shredded nori (sushi) paper and salad or sprouts tossed in a little mayonnaise and lemon juice.
  • Diced leftover sausage or meat patties and shredded or grated salad dressed in a little lemon juice.
  • Leftover potato salad or coleslaw with diced chicken or tuna.
  • Any leftover quinoa, rice or noodle dish, salad and lemon juice.
  • Leftover omelette or frittata with salad and lemon juice (obviously no good for egg-free peeps).
  • Haloumi and salad dressed with lemon juice (a good vegetarian option).
  • Chickpeas or cannellini beans marinated in lime juice and a little cumin and cinnamon powder, with salad, sprouts or coleslaw (obviously no good for legume-free).
  • Vermicelli noodles or rice noodles in the mix are always a great filler.
Serving suggestions and how to store
These rolls are perfect for dipping, so whip up a tasty peanut sauce or a zesty vinaigrette to serve alongside. Or something simple like tamari, soy sauce, sweet chili sauce or sriracha works too. They’re best enjoyed fresh, but if you need to store them, wrap them in damp paper towel and keep them in an airtight container in the fridge for a day or two.
When placed side by side in a lunchbox, they can stick together a little.  My kids don’t have too much problem prying them apart.  But if your kids do, you can wedge a slice of apple or a piece of baking paper between them to stop them sticking together.
Vary this to suit your dietary needs
Don’t be shy about mixing things up! Whether you’re gluten-free, vegan, or just looking to switch things up, these rolls can accommodate any dietary preference. Swap in gluten-free rice paper, load up on your favorite veggies, or add in some grains for extra texture—make them your own!
For more delicious, nourishing recipes to pack a healthy school lunchbox, check out my ebook ‘The Well Nourished Lunchbox’ – 150 pages of lunchbox inspiration.
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Rice Paper Rolls (fresh spring rolls)
Prep Time5 minutes 
Course: Appetizer
Servings: 1
Author: Georgia Harding
Ingredients
  • 1 sheet/s rice paper
  • 2 tbsp filling of your choice
Serve
  • 1 tbsp tamari
Instructions
  • Start by running slightly warm water over both sides of the rice paper. As you feel it start to soften, place it on a wet chopping board or bench top, add the filling and roll.
  • The paper goes sticky as it sits so get rolling quickly. There are rolling instructions on the packet, but I generally place the filling towards the top of the paper (2 good heaped tablespoons).
  • Fold down the top edge, followed by the sides and then roll it downwards towards me. You may have some funny shaped ones to start with but you’ll soon get the knack and they'll be picture perfect with practice.
Notes
Fillings 
 The limit really is your imagination. See above for lots of ideas. 
  
  
 Have you made rice paper rolls before?  What flavour combinations do you like?
No bake, Nut-free Muesli Bar
 | Healthy Lunchbox, No-bake Sweets
This healthy no bake muesli bars is nut-free and a quick and easy snack that’s perfect for lunchboxes or as an on-the-go treat. Packed with wholesome ingredients like oats, seeds, and coconut, it’s a great option when you want something nutritious that doesn’t require turning on the oven.
These fast treats came about one morning when I opened the freezer and alas, no lunch box fillers. No time to bake, what could I do but invent a nut-free, healthy no bake muesli bars? QUICKLY!
Health benefits
Well, the oats are a nourishing, high fibre, nerve supporting food. The seeds and coconut provide good fats, protein, and energy (of the slow release kind). The cinnamon further stabilises blood sugars. If you use brown rice syrup, they are also fructose friendly. These simple treats are full of nutrition and will sustain, satisfy and nourish your body – they are the perfect healthy snack. They are also great for kids with nut allergies.
Why these homemade granola bars are SO much better than any supermarket breakfast or muesli bar…
Here I go, getting on my high horse again. But the health claims on these bars just make me shudder. A warning would be more appropriate in many cases. Many commercial bars have almost as much sugar as a chocolate bar, alarming amounts of highly processed vegetable or seed oils (find out why you need to avoid these here) and ‘fruit’ that is more a product of chemistry than nature. These homemade muesli bars are whole and nourishing in ways that any supermarket or even health food brands could never be. For my detailed analysis of why there’s nothing good or healthy about processed muesli bars, click here.
These nut free granola bars are just too easy to make, so no excuses for processed bars anymore;)
Ingredients
You’ll need rolled oats, a variety of seeds (sesame, pumpkin, sunflower, and chia), desiccated coconut, ground cinnamon, butter, and your choice of sweetener—rice malt syrup or raw honey. For a bit of extra flavour or texture, add dried fruit (like sultanas or cranberries) or cacao nibs.
How to make these healthy no bake muesli bars
Start by combining the butter, sweetener, and cinnamon in a small pot over low heat until melted. You can either toast the oats, seeds, and coconut for a richer flavour or use them raw for a quicker option. Mix the dry ingredients with the melted butter mixture in a bowl and press it all firmly into a lined slice tin. Pop it into the freezer for 10 minutes to set, then slice into bars. We’ve also included a Thermomix method too!
Serving suggestions and how to store
These muesli bars are perfect for lunchboxes or a quick snack at home. Store them in the fridge or freezer to keep them firm. For lunchboxes, freeze the bars and pack them from frozen to keep them fresh until snack time. In warmers climates, pack against an ice brick to keep them well chilled.
Vary this healthy no bake muesli bars recipe
For a dairy-free version, use coconut oil or ghee. To make it gluten-free, swap the oats for quinoa flakes. If you’re avoiding fructose, use rice malt syrup instead of honey, and for a vegan option, use rice malt syrup and coconut oil. You can also adjust the seeds based on preference or leave out the ones your kids don’t like! Or add chocolate chips (or a chocolate drizzle) for a special treat. 
For a crispy baked Choc Chip Muesli Bar click HERE.
Or browse our whole range of Muesli Bars HERE.
Or, for more delicious, healthy and easy to make wholefood treats, click HERE.
No-bake nut-free muesli bar with oats, seeds, and dried fruit—healthy and easy to make.
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4.54 from 30 votes
No bake, nut free muesli bar
An easy to make, nutritious snack these  No bake, nut free muesli bars are really delicious and so much better than anything store bought. Keep them in the freezer for a snack on the go. 
Prep Time10 minutes 
Freeze10 minutes 
Total Time20 minutes 
Course: Snack
Servings: 12
Ingredients
  • 100 g rolled oats (1 cup) see gluten-free below
  • 60 g sesame seeds (½ cup) 
  • 60 g pumpkin seeds (½ cup) 
  • 60 g sunflower seeds (½ cup) 
  • 1 tbsp chia seeds ground is best, or flax seeds
  • 60 g desiccated coconut (1 cup) or shredded
  • 1 tsp ground cinnamon
  • 125 g butter
  • 170 g rice malt syrup or honey (½ cup) you can play around with the amount of sweetener - as my families palate has become less sweet over time, I generally only add ¼ cup of RMS and even less if using honey these days
Optional
  • 80 g dried fruit (½ cup) organic or additive-free preferably
  • 30 g cacao nibs (¼ cup)
Instructions
  • In a small pot, combine the butter, sweetener and cinnamon over a low heat, stirring until combined. If using a Thermomix, heat 2mins, temp 90, speed 3.
  • You have a couple of options here. For a tastier slice, throw the oats, seeds, and coconut into a large pan and toast over a low heat for 5-10 minutes, stirring often (the coconut will colour and the pepitas will start to pop).
OR
  • Combine the dried ingredients raw.
  • Add the dried mix to the butter / sweetener mix, (plus dried fruit or cacao nibs if using) and mix until combined. If using a Thermomix, blend 30sec, reverse, speed 3 (you may need to scrape the sides). See my lunch box tip below.
  • Press into a small slice tin lined with baking paper (I use a wet stainless steel serving spoon). Put it in the freezer for 10 minutes or until set.
  • Remove from the tin and cut into squares.
Store
  • It is best to keep refrigerated or frozen.
Notes
Dairy-free
 Use coconut oil or ghee instead of butter. If using coconut oil, you will just need to make sure it is kept cold or it will fall apart more quickly than the butter version.
Gluten and grain-free
 Use quinoa flakes (may just need to increase the quantity slightly).
Low-fructose
 Use brown rice syrup instead of honey.
Vegan
 Choose rice malt as your sweetener. Use coconut oil instead of butter (it will need to be kept chilled).
Sesame-free
 Replace them with another seed or nut.
Coconut-free
 Replace the coconut with ground seeds or nuts. 
Do kids fuss over the seeds or consistency?
 Either leave the ones they dislike out and increase those they do like, or grind them up. You can even process the whole mix of dried ingredients to make a finer, less chunky slice.
Lunchbox Tip
 For a slice that holds together better, use butter or ghee (coconut oil melts more rapidly) and process the mixture so it is fine and sticks together better (TMX 10sec, speed 5). Use the back of a big wet spoon to really compact it into the tray. My kids prefer this to a chunky consistency and it is definitely better for holding together in the lunch box. Also, store it in the freezer and pack from frozen in an insulated lunch box (with a cold pack). It will be defrosted and ready to eat come morning tea.
 There are over 50 delicious, easy to make nut-free recipes in my best selling ebook “The Well Nourished Lunchbox” – more details and a video of what’s inside HERE. Whilst your there, check out the amazing reviews for the ebook. 
  
  
Have a play with this recipe. Please let me know if you discover any interesting variations and I'd love to receive your comments below.
  
 
Coriander & Lime Pesto
 | After School Snacks, Savoury Snacks, Dips
This coriander lime pesto is the best I’ve ever made, so I just had to share the recipe. I found myself with a lot of coriander in the garden and my lime tree heavy with fruit. So here’s what I made… a very seasonal, extremely healthy coriander and lime pesto.
Whilst coriander pesto is a delicious, nutritious dip or salad dressing, you can also think about it as an accompaniment to grilled or BBQ’d fish or chicken. I also make Asian inspired omelettes and serve them with a dollop of this pesto. Even a fried rice or a stir fry would taste better and offer more nutrition with this pesto on top.
But a word of warning. This makes the shop bought stuff taste like baby food!
Health benefits
Well, let’s start with the amazing healing herb coriander (also called cilantro in some cultures and clinical research). Coriander is a classic example of food as medicine. It is extremely anti-inflammatory, anti-bacterial and also an amazing detoxifier and heavy metal chelator. Medicinally, it is used frequently for arthritis, inflammatory digestive disorders and to bind and excrete heavy metals in the blood. Needless to say, it is a very beneficial addition to any diet.
The cashew nuts and cheese add good fats and protein. The lime juice, zest and also the garlic further support immune function. So really, this pesto is just what the doctor ordered this winter.
The most delicious flavour combination, my Coriander and lime pesto is a lovely change from the traditional basil variety.
Ingredients
The ingredients in this coriander pesto are only a short list. Choose a good bunch of fresh coriander (fresh cilantro) and a clove of garlic that suits the amount of garlic flavour you like – I always opt for a large clove! Toasted Cashew nuts give the texture for the pesto and parmesan cheese adds a taste of cheese and salt to the mix. Lime juice lifts the freshness of the pesto and the macadamia nut oil makes sure the coriander is nice and smooth to the taste. A red chilli is optional- depending on who will be eating this or what sort of dish you will use it with, include the chilli with or without seeds according to the heat you like.
How to make coriander lime pesto
This coriander lime pesto can be made a variety of ways according to what equipment you have in your kitchen. The simplest and quickest way is to use a food processor (or Thermomix) – grate the parmesan cheese together with the garlic and set this mixture aside in a medium sized mixing bowl. Then the fresh coriander and toasted cashews go into the food processor and are chopped small – not too small as you want the cashews to give texture. Tip this mixture in with the parmesan cheese and garlic, add the lime juice and zest and macadamia nut oil. Give this all a food stir with a spatula until combined! I always give mine a little taste to check the balance of flavours. Add more lime juice or a pinch of salt (or more parmesan) to adjust as needed.
If you don’t have a food processor or blender, then the next best way is the traditional way with a mortar and pestle (where the name ‘pesto’ comes from!). Use the mortar and pestle to crush the cashews, coriander and garlic then add to a mixing bowl with the grated parmesan, lime juice and zest and macadamia nut oil (or extra virgin olive oil), stirring well to combine.
Vary this coriander lime pesto to suit your dietary needs
Coriander or cilantro pesto lends itself to MANY variations. You can of course make this a basil pesto by substituting the fresh coriander for fresh basil. To make this dairy-free, the parmesan cheese can be omitted and a few good tablespoons of nutritional yeast flakes used with a pinch of salt instead. Using ground macadamia nuts can also be a way to mimic the texture of the parmesan cheese if desired.
If you need to avoid nuts, you can choose toasted sunflower seeds instead- they have a very similar texture to cashew nuts. If you’d like to just use a different nut, then pine nuts are a popular choice, as well as macadamia nuts or almonds.
If you’re out of limes, then lemon juice and zest can work too for the zesty finish!
Serving suggestions and how to store
This pesto is fantastic over pasta, stirred into quinoa, or used as a dressing for roasted veggies. I love it over eggs or with chicken or fish fro dinner. You can even use it as a spread for sandwiches or wraps.
Because this pesto is made from fresh ingredients without any additives, it will only last a few days in the fridge. I flatten out the surface of the pesto and drizzle over a little bit of olive oil to seal the top and slow down the discolouration. Make sure it is in an airtight container as well. Pesto can also be frozen and used through warm dishes such as pasta when thawed- either freeze in an airtight container or freeze in ice cube trays then transfer to a container when solid.
If you don’t like coriander – try this Basil Pesto.
Coriander and lime pesto with fresh herbs, nuts, and a zesty citrus twist—perfect for adding flavor to any dish.
  Print Recipe 
4.63 from 29 votes
Coriander and lime pesto
This Coriander & Lime Pesto is a zesty twist on the classic pesto, packed with fresh herbs, citrus, and crunchy toasted cashews. It’s a quick and versatile sauce that can brighten up just about any dish, from salads to sandwiches, and everything in between.
Prep Time10 minutes 
Total Time10 minutes 
Course: Appetizer
Servings: 1 cup
Ingredients
  • 1 bunch/s fresh coriander leaves
  • 1 clove/s garlic -crushed (if not using a processor)
  • 60 g raw cashew nuts (¼ cup) toasted
  • 30 g parmesan cheese (2 tablespoons) finely grated
  • 1 lime/s juice and zest 
  • 20 ml macadamia nut oil (1 tablespoon) or olive oil
Optional
  • 1 red chilli/s
Instructions
  • In a food processor grate the parmesan and garlic and set aside. Thermomix 10 seconds, speed 6.
  • Place the coriander and cashews in the processor and pulse until just chopped. Thermomix pulse 2-3 times or until chopped when you look through the lid.
  • Mix in the parmesan, lime juice and zest and macadamia oil (and optional chill) until combined and serve. Thermomix 10 seconds reverse speed 3.
Store
  • Drizzle with a little olive oil to seal it and prevent it discolouring.
  • Store in an airtight container in the fridge.
  • Can also be frozen in a airtight container or even in ice-cube trays (and then cubes put into an airtight container once frozen).
Notes
Dairy-free and vegan
 Omit the parmesan. I'd suggest adding a couple of tablespoons of nutritional yeast for cheese flavour and even a handful of ground macadamia nuts to replace the parmesan, but that's optional too.
Nut-free
 Replace the cashews with the same amount of sunflower seeds.
Different nut
 I love this with macadamia nuts too. 
Variations (for the kids)
 One of my blog readers recently shared how she got her children to eat leafy greens. She makes pesto and not just the basil variety. She also adds in kale, spinach or whatever else the market has on offer. Spinach is very mild tasting, so you could easily add this to any type of pesto, without the kids noticing.
Tip
 Seek out a really good, flavoursome coriander and fresh lime. I've made coriander pesto in the past and it's been good, but not this good. Your farmers market will have the freshest, most seasonal produce for the most delicious and nutritious pesto.
 
Do you have any pesto combinations that you just love? Please share them by commenting below.
Raw Chocolate Recipe
 | No-bake Sweets, Desserts
I make my own sugar (fructose) free chocolate. This dairy-free Raw Chocolate recipe uses only nourishing, whole ingredients. It takes minutes to make, my kids LOVE it, I can consume it without overdoing it and I find it simply satisfying! It’s quite funny, my kids think my chocolate is a really indulgent, special treat! Well, it is, but unbeknown to them, it’s also very healthy.
There are a couple of versions I make (and then a couple of versions within those versions), by now you know how I love my versions right? Anyway, today I’m just going to keep it simple and show you a couple of basic combinations.
Raw cacao butter is the fat pressed at low temperatures from the cacao bean. It has an amazing aroma and makes a chocolate that doesn’t melt quite as quickly as chocolate made with coconut oil. It is, however, quite expensive and the blocks need to be chopped up or shaved to melt, whereas the coconut oil melts easily (in summer it will be a liquid anyway). You can find out more about the health benefits of coconut oil here.
You can make this chocolate with either one, or, a combination of the two. Either version forms an antioxidant rich, very nutritious and delicious chocolate.
Health benefits
Raw cacao powder is rich in antioxidants and has many trace minerals such as magnesium, potassium and iron. There is a lot of literature about the benefits of chocolate, but many of these benefits are undone by the amount of sugar and other additives that chocolate can contain. Making your own chocolate gives you control over the ingredients and allows you to adjust the sweetness to YOUR tastes. 
Ingredients
This raw vegan chocolate recipe features just three ingredients! 
Cacao butter or cocoa butter can be a little tricky to source but any health/ wholefoods store or online shop should stock it. It lasts for years in the pantry so if you buy in bulk it can end up being cheaper per kilo. Cacao butter smells amazing and truly gives the best texture and mouthfeel of this chocolate.
Cacao powder is the powder from the cacao bean and is processed at low temperatures. Cocoa powder is similar but has been roasted and thus is a little less bitter than the raw. I use cacao powder as my ingredient of choice but if you only have cocoa powder in the pantry, then you can use that too.
You can choose the sweetener that suits your needs – if you like the most natural, local sweetener, choose local raw honey. If you’d like to be low fructose, choose the rice malt syrup. If you love maple syrup then you can use that one for its delicious flavours. You can adjust the amount to have the chocolate a little sweeter if you like too. 
How to make this raw chocolate recipe
This is truly as simple a method as possible! 
In a medium sized saucepan over low heat, melt the cacao butter until just warm (not hot). Make sure you don’t over heat the mixture, it should be barely lukewarm (not hot).
The smell of this melting cacao butter is just divine! Don’t be fooled though, it doesn’t really have much of a taste at this stage! If you are using coconut oil, you only need to soften it in your saucepan.
I then use a whisk to stir through the cacao powder and sweetener. Your main goal is to ensure there are no lumps of cacao and that everything is thoroughly combined- the whisk enables this to happen easily. If you don’t have a whisk, even some electric beaters (use carefully!) or a stick blender would work to combine the cacao butter, cocoa and sweetener.
If you have a Thermomix, it is incredibly easy to pop it all in, set the melting temperature of 50°C and mix together on Speed 1 until smooth, then pour into your mould.
For cute bite-sized servings, I pour into baking cases. Otherwise I line a dish or tray with baking paper and make a block or ‘bark’ with extra ingredients like roasted nuts and dried fruit.
How to vary this raw chocolate recipe
To make this chocolate vegan, use rice malt syrup or maple syrup. To have low-fructose chocolate, choose the rice malt syrup as your liquid sweetener. You can add nuts such as roasted almonds or cashews, seeds such as pepitas, shredded coconut, vanilla extract, dried fruit and much much more to make as many variations as you like with this chocolate. 
Store
This raw chocolate recipe melts at quite a low temperature so I keep this in my fridge in an airtight container. If I want to take it somewhere, it will stay solid for a few hours next to an ice pack.
For more delicious, healthy and easy to make wholefood treats, click HERE.
Raw chocolate made with cacao, coconut oil, and natural sweeteners—a healthy, indulgent treat.
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5 from 9 votes
Raw chocolate recipe
This is a simple way to make healthy raw chocolate. It's as good as the processed kind.
Prep Time5 minutes 
Cook Time10 minutes 
Chill10 minutes 
Total Time25 minutes 
Course: Dessert, Snack
Servings: 200 grams
Ingredients
  • 200 g cacao butter (1 cup) or raw, extra virgin coconut oil (or a combination of 100gram of each), melted
  • 30 g cacao powder (¼ 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
  • Simply melt the cacao butter or coconut oil over a very low heat (I find placing in a bowl over hot water is best), or Thermomix (temp 50, speed 1) until just melted. If making with just coconut oil, it only needs to be softened, not melted to make it. 
  • Add the cacao powder and sweetener, mix until well combined. Pour into chocolate moulds or mini cupcake baking cups. You can also spread out over a baking sheet to make a bark. 
  • Place in the freezer immediately to set (don't delay with this). 
  • Once set, keep in an airtight container in either the fridge or freezer.
Tips
  • A few people have had issues with the sweetener and base fat not combining completely. Make sure you don't over heat the mixture, it should be barely luke warm (not hot). 
  • If you happen to overheat it, add a tbsp of coconut cream and try mixing with a stick blender or whipping it up in a blender just before pouring into a mould and get it into the freezer to set asap!
Store
  • Because both coconut oil and cacao butter melt when exposed to even a little heat, these chocolates always need to be kept cold (especially important if you use coconut oil for the fat). So, unfortunately, they are no good for picnics or lunch boxes (unless packed against an ice pack).
Notes
Coconut-free
 Choose cacao butter rather than coconut oil. 
Fructose friendly
 Choose rice malt syrup as your sweetener. You can also sub the sweetener for stevia if you enjoy the taste.
Vegan
 Choose rice malt or maple syrup as your sweetener.
Add nuts
 Roasted nuts are delicious set into this raw chocolate. 
Peppermint chocolate
 Add as few drops of peppermint oil or essence. 
Make Peanut Butter Cups
 Recipe HERE. 
  
  
Enjoy and please let me know what you think by posting a comment below. Who'd have thought chocolate could be so very healthy?
Lamb, Bacon and Lentil Pot
 | Budget Friendly, Make-ahead Meals, Red Meat, Freezable Meals, Vegetarian, Slow Cooked
This Lamb, Bacon, and Lentil Stew is a hearty, delicious dish perfect for cozy family dinners. With tender lamb shanks, smoky bacon, and a mix of veggies, it’s a delicious, no-fuss, one pot meal that practically cooks itself – ideal for busy nights when you want something comforting and nutritious.
This gluten free, healthy lamb shank recipe is so simple to make, it’s sure to become a family favourite. You don’t really need a whole shank per person here, especially if they are large. I’m all for spending extra money on quality meat, buying less of it (so it’s still affordable) and bulking it out with other good stuff. You know I’m all for variety too, so including the lentils for extra protein is a winner.
You can either throw it in the slow cooker or cook in the oven at a low temperature (like below). The meat just melts in your mouth and the flavour of the lamb with bacon and rosemary is a match made in heaven.
Health benefits
This Lamb Bacon Lentil stew combines protein-rich lamb and lentils with a variety of vegetables, making it a well-rounded meal. The slow-cooked ingredients provide a rich flavour and satisfying texture, perfect for nourishing the whole family. The gut healing chicken broth I’ve raved about here, and by slow cooking the shanks this way, even more, immune boosting, nutritious goodies are added. The onion, garlic, vegetables and rosemary give further immune support too. This lamb shank recipe is a great option for those who don’t tolerate tomatoes but are after a hearty stew.
This recipe has about 38-42 grams of protein per serve.
Ingredients
To make this dish, you’ll need lamb shanks, bacon, brown lentils, carrots, celery, mushrooms, onions, garlic, rosemary, red wine, and chicken stock. Optional extras include zucchini, eggplant, or parsnips for added variety.
How to make Lamb, Bacon and Lentil Stew
Start by browning the lamb shanks in a large ovenproof dish, then add all the remaining ingredients. Season everything well, ensuring the lamb shanks are submerged in liquid. Cover with a lid and cook in a 160℃/320℉ oven for about 3 hours. The slow cooking ensures tender lamb that falls off the bone.
Serving suggestions and how to store
Serve this lamb bacon lentil stew with mashed potatoes to soak up the rich juices plus steamed veggies or a fresh salad. Store any leftovers in an airtight container in the fridge for up to 3 days, or freeze for up to 3 months. Reheat in a low oven until warm.
Vary this to suit your dietary needs
For a vegetarian version, swap the lamb and bacon for extra lentils, mushrooms, and smoked paprika for a smoky flavour. If you’re avoiding legumes, leave out the lentils and add more vegetables like parsnips or sweet potatoes.
Enjoy this hearty lamb, bacon, lentil stew. A delicious, nourishing protein-packed one pot meal, perfect for a comforting family dinner.
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4.80 from 30 votes
Lamb, Bacon and Lentil Stew
This Lamb, Bacon, and Lentil Pot is the ultimate comfort dish, packed with tender lamb shanks, smoky bacon, and hearty lentils. It's a one-pot wonder that's easy to prepare and perfect for those days when you want a wholesome, nourishing meal with minimal effort. 
Prep Time10 minutes 
Cook Time3 hours 
Total Time3 hours  10 minutes 
Course: Main Course
Servings: 4
Ingredients
  • 2 onion/s -peeled and sliced
  • 2 clove/s garlic -sliced
  • 400 g can brown lentils -drained and rinsed or 1 cup cooked brown lentils
  • 3 carrot/s -sliced roughly
  • 4 rasher/s bacon -diced roughly
  • 100 g mushrooms -Swiss brown or button, sliced (1 cup) 
  • 3 stick/s  celery -sliced roughly
  • 2 tbsp fresh rosemary leaves -chopped (or 1 tablespoon of dried)
  • Sea salt and freshly ground black pepper
  • 60 ml red wine (¼ cup)
  • 250 ml chicken broth or stock (1 cup)
  • 4 lamb shanks -small, or two large ones (depending upon your appetite)
Optional extras
  • 1 zucchini/s - or eggplant or parsnip, diced
Instructions
  • Preheat your oven to 160℃/320℉ (fan-forced).
  • In a large oven proof dish (I like my cast iron pot), place the lamb shanks and brown quickly on the stove top (in a little olive oil or ghee) over a medium high heat. This is not essential and I have to confess, I'm a bit lazy and tend to take the just throw it all in approach.
  • Next, add all of the ingredients, season and stir to combine. Make sure the lamb shanks are toward the bottom of the dish and covered with the liquid and other ingredients.
  • Place the lid on the pot and cook for 3 hours. I aim for 3 hours, as the longer it cooks the more tender the lamb. I tend to put it in the oven before school pick up and it's ready in time for dinner. It's very forgiving so can easily cook for longer. *
  • Sprinkle with finely chopped parsley (good way to hide this very nutritious green) and serve alone or with one of the following...
Slow Cooker
  • This can certainly cooked in a slow cooker. However, as the speed and temperature varies between the many brands of slow cookers, base the amount of liquid you add and the cook time on a similar style of recipe in the guide book for your specific slow cooker. The general rule of thumb is to halve the liquid and double the cook time, but understanding your own slow cooker is the best guide.
Serving suggestions
  • Steamed and buttered vegetables.
  • Mashed potato, sweet potato or pumpkin (soaks up the delicious juices).
  • Pureed or mashed cauliflower.
  • Cauliflower, broccoli and lemon salad.
  • Green beans, steamed and dressed with lemon juice, zest and EV olive oil.
  • A simple bowl of greens or a salad.
Make-ahead
  • Re-heat in a low oven until just hot.
Store
  • Airtight in the fridge and can also be frozen (remove the bone to freeze).
Grab Bag Formula Method
  • If you've done the **Grab Bag Formula Short Course, this is the method to convert this recipe...
  • Place all of the ingredients (other than those for serving) into the Grab Bag.
  • Carefully seal your Grab Bag. I close most of the seal then press out as much air as I can then complete the seal. Place the Grab Bag in the freezer.
  • To cook, remove the Grab Bag from the freezer, place on a baking tray and thaw in the fridge overnight.
  • Tip the contents of the Grab Bag into a large oven proof dish (with a tight fitting lid) or Dutch oven. It may still be a bit frozen; that’s okay. Place the lid on the pot, set your oven to 160°C/320°F (fan-forced) and cook for 3½-4 hours. The thicker the lamb shanks the longer it will need to cook.
  • ** The Grab Bag Formula Short Course is available to purchase for just AU$46 HERE.
    OR
    If you are a full-access Well Nourished Family member, the course is included in your membership and you can access in the members portal - HERE.
Notes
Vegetarian is Possible
 Double the lentils, use vegetable stock, add 300g mushrooms and add a tablespoon of smoked paprika (to add a smoky flavour like bacon). You could also add tempeh if you'd like and cook for only 1 hour.
Legume-free
 Leave out the lentils and add in extra veggies. I love adding parsnip and sweet potatoes but you can add whatever you like really.
Onion-free
 Replace the onion with a small bulb of diced fennel. 
Garlic-free
 Replace the garlic with a good pinch of chilli flakes.
Green boost
 Stir in a bunch of kale (leaves trimmed and diced) at the very end of cooking (last 5 mins).
Wine-free
 Replace the red wine with more stock or broth and a tsp of balsamic vinegar. 
  
  
Let me know what your think.  I love receiving your comments.
 
Anything Goes Super Salad
 | Salads
This Anything Goes Super Salad is all about flexibility and ease.The idea of this ‘too easy’ healthy salad is that it can be as simple, or as complicated as you like, depending on what supplies you have and the foods you like. The majority of the bowl should be green and leafy, but any thing goes really.  Try different leaf combinations and the rest of the ingredients are optional. I love the colour in a salad so if possible add a red or orange vegetable (or both!).
I know this is a bit of a no-brainer recipe, but I just want to get you thinking about the endless possibilities when making a salad. Or if you have cooked a meal and can’t be bothered putting together a fancy salad, then just to consider throwing the leaves in a bowl and pouring over a little olive oil and vinegar. Minimal effort, for a lot of health benefits.
So what so good about it?
Packed with a variety of vegetables, leafy greens, and healthy fats, this salad is a great way to boost your daily intake of nutrients. The more colours you add, the better it gets in terms of nutrition. Plus, making your own dressing with good quality oils helps support the absorption of fat-soluble vitamins.
Ingredients
Start with any mixed greens you like—spinach, rocket, kale, or lettuce are great options. From there, get creative with lots of flavours and textures like tomatoes, cucumber, avocado, radishes, or even roasted veggies like sweet potato. Add nuts, seeds, cheese, and protein (chicken, salmon, tuna etc) for a heartier meal, and top with a simple homemade salad dressing made from olive oil and vinegar or lemon juice.
How to make this healthy super salad
Toss your leafy greens into a large bowl, then mix in any of your chosen extras. Whip up the dressing by combining 1 part acid (like vinegar or lemon juice) with 2 parts olive oil, plus a pinch of salt and pepper. Drizzle the dressing over your salad just before serving to keep everything fresh and crisp.
Serving suggestions and how to store
Serve this salad as a side or bulk it up with added protein like grilled chicken, beans, or tofu for a complete meal. Leftovers can be stored in an airtight container in the fridge for up to 2 days. Just keep the dressing separate to avoid sogginess.
Vary this to suit your dietary needs
For a dairy-free option, skip the cheese or swap it for a dairy-free alternative. Go nut-free by omitting the nuts and seeds, or add cooked grains like quinoa or rice for a gluten-free option. You can easily tailor this salad to suit any dietary preference by swapping ingredients based on what works best for you.
Anything goes super salad with a variety of fresh vegetables, greens, and a delicious dressing—healthy and customizable.
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Anything Goes Super Salad
This Anything Goes Super Salad is all about flexibility and ease. You can make it as simple or as colourful as you like, depending on what you have on hand. With greens as the base, feel free to throw in any veggies, proteins, or toppings to suit your taste. It’s a fantastic way to eat more vegetables and experiment with endless combinations.
Prep Time10 minutes 
Total Time15 minutes 
Course: Salad
Cuisine: American
Servings: 4
Ingredients
  • mixed green leaves -of any kind! Torn or roughly chopped.  
  • Sometimes, especially when I've done another dish with lots of vegetables, this is it for the salad.  I love fresh greens with a great dressing -see below.  Plus the extra nourishment you derive from your meal is well worth the minimal effort.
Optional extras
  • Optional sprouts (buckwheat, snow pea or any large variety)
  • Optional fresh basil or parsley (shredded, torn or finely chopped)
  • Optional vine ripened tomatoe/s (cherry, grape or small truss) quartered
  • Optional red capsicum/s -finely sliced
  • Optional radish/s -finely sliced
  • Optional avocado/s -diced
  • Optional red or white cabbage -shredded
  • Optional roasted diced sweet potato or pumpkin
  • Optional carrot/s -grated or julienne
  • Optional zucchini/s -raw grated, julienne or roasted
  • Optional fennel -finely sliced
  • Optional cucumber -diced or sliced
  • Optional broccoli or cauliflower -small florets (cooked or raw)
  • Optional peas (snow peas, sugar snaps)
  • Optional red or spring onion -thinly sliced
  • Optional toasted or raw nuts or seeds (almonds, cashews, walnuts, pecans, sunflower, sesame or pumpkin seeds)
  • Optional toasted buckwheat -gives a nice crunch
  • Optional olives
  • Optional semi sun-dried tomatoes
  • Optional feta cheese crumbled or Parmesan cheese (shaved with a peeler) or goat cheese
  • Optional adding any type of protein to this can turn this side salad into a very healthy meal
  • Optional add drained and rinsed chickpeas, canellini beans or any other bean or legume
  • Optional add leftover brown rice or quinoa
  • Optional edible flower petals are a must for me, but I do grow them - they are just too pretty!
Dressing
  • 1 part acids such as red wine vinegar or aged balsamic vinegar or lemon juice or lime juice eg; 2 Tbs
  • 2 parts extra virgin cold pressed olive oil or macadamia nut, avocado or flaxseed oil (eg; 4 Tbs)
  • Sea salt and freshly ground black pepper
  • If using lemon or lime juice you can include the finely grated zest too for added flavour, nutrition and a big immune boost.
Instructions
  • To make the dressing just mix the oil and acid, salt and pepper (and optional zest) and drizzle enough to just cover (but not drown) the ingredients in your salad bowl. This dressing is lovely over steamed vegetables too.
Notes
Make it creamy
 Add a teaspoon of dijon mustard (it won't add spice, just a creaminess much like a french dressing)
Try another acid
 Why not try another vinegar. I love to experiment with different kinds of vinegar. I love Chardonnay vinegar (in fact I love anything Chardonnay!), raspberry vinegar, apple cider vinegar or any others...limited only by your imagination so experiment.
Time-saving tip
 You can always make a few days worth of dressing and keep in the fridge.
For children
Well, salads can be a deal breaker for many children. Before my two accepted salads (a combined 6 years) I continued to make them (because I really love salads) but I just made sure I always included the things they liked in the mix. The salad bowl went on the table most nights. I dished up lots of the bits they liked and a little of bits they didn’t. When they inevitably pushed aside the leaves (mostly), I would firstly ask if they were sure they didn’t want them. Then I’d say great, I need to get stronger or faster or smarter or whatever else they wanted from their little worlds…and then I (or my husband) ate what was left. No nagging, no threatening!
I’d also say that a great dressing can make all the difference. I’ve had children who generally fuss over salads, eat my salads to the shock of their parents. It’s got me a bit of a reputation as the salad guru – but that’s fine with me.
Also make sure they get involved in some small way, even if it means asking them to add something to the salad (that you have maybe already chopped) or perhaps ask them to ‘toss’ the salad. Then remember to thanks and praise them for helping ‘make’ the salad. It is a known fact that kids who contribute to making a meal, will be much more likely to eat it.
Lastly, as I’ve said before, just keep plugging away. Try different combinations and dressings. I also have plenty more great salad recipes to come, so stay tuned.
PS – if you are feeling frustrated about now because your child/children will flatly refuse any form of salad or vegetable, I still have lots of suggestions for the really ‘tough nuts’ to come. I will get there, just take on board any part of this that resonates and work on that.  I love a challenge, I’ve had my fair share of very tricky patients, and I will do whatever I can to help you turn around your fuss pot.
What do you just love in a salad? Share your favourite ingredient or tips for encouraging children to cross over to the “green side!”
Cauliflower, Broccoli and Lemon Salad
 | Vegetarian, Salads
This Cauliflower and Broccoli Salad is a fresh, crunchy, and delicious side dish that’s perfect for any occasion. Packed with nutrient-rich veggies and topped with feta and toasted almonds, it’s easy to throw together and adds a whole lot of flavour and nutrition to any meal. I love this because it is very simple to make, can be pre-prepared for dinner and it’s great for entertaining a large group too.
Health benefits of this easy to prepare salad?
With its combination of antioxidant rich cruciferous vegetables, healthy fats from olive oil, and the option to add fresh herbs, this easy broccoli and cauliflower salad recipe is a great way to include a variety of nourishing ingredients into your day. Almonds contribute health promoting minerals, protein and good fats. The vitamin C rich lemon zest and lemon juice will support a healthy immune system. Another simple ‘super’ food side to compliment your meal.
The dressing, almonds, and feta are often enough to convert fussy children too. It takes boring old vegetables to another level!
Ingredients
You’ll need cauliflower, broccoli, red onion, flaked almonds, and feta cheese. For the dressing, grab a lemon, some extra virgin olive oil, Dijon mustard, sea salt, and freshly ground black pepper. Pour it over just prior to serving. Optional fresh herbs like mint or parsley can add a nice touch. It’s such a great combination of tastes and textures.
Instructions to make Cauliflower, Broccoli and Lemon Salad
Steam the cauliflower and broccoli florets for just a couple of minutes, making sure they stay crunchy. After refreshing them under cold water, toss with red onion, almonds, and crumbled feta in a large bowl or salad platter. Drizzle with a tangy lemon-Dijon dressing just before serving to bring all the flavours together. It has such a short prep time for such a delicious side.
Serving suggestions and how to store
This easy broccoli cauliflower salad recipe pairs wonderfully with grilled meats (like fish, chicken, salmon or lamb) or as a fresh side for any meal. Store leftovers in an airtight container in the fridge, and if you have extra dressing, keep it in a jar to use for another salad.
Vary this to suit your dietary needs
For a dairy-free or vegan option, simply omit the feta. If you’re nut-free, swap the almonds for pumpkin or sunflower seeds, and for an onion-free version, use spring onions or sliced radish instead.
Want more sides and salad inspo?
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.
Cauliflower and broccoli salad with a zesty lemon dressing—fresh, nutritious, and vibrant.
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4.78 from 9 votes
Cauliflower, broccoli and lemon salad
Looking for a quick and easy side dish? This Cauliflower and Broccoli Salad is light, fresh, and full of flavour. With crunchy veggies, toasted almonds, and creamy feta, it’s the perfect addition to any meal and can be ready in minutes!
Prep Time15 minutes 
Cook Time15 minutes 
Total Time30 minutes 
Course: Salad
Servings: 4
Ingredients
  • ½ cauliflower -washed and cut into small florets
  • ½ broccoli -washed and cut into small florets
  • 1 red onion/s -peeled, halved and sliced
  • 40 g flaked almonds (½ cup) toasted
  • 100 g feta cheese (Persian or danish is best)
Dressing
  • 1 lemon/s -zest and juice
  • 60 ml extra virgin olive oil (¼ cup) extra virgin 
  • 1 tsp dijon mustard -this makes it creamy, not spicy
  • Sea salt and freshly ground black pepper - to taste
Optional extras
  • ½ bunch/s fresh mint leaves ( lovely with lamb especially)
  • ½ bunch/s fresh parsley leaves -for a green iron boost
Instructions
  • Steam the cauliflower and broccoli until they just start to cook, about 2 minutes over boiling water (they should still be a little crunchy).
  • Remove from the heat and refresh by running under cold water (this stops them from continuing to cook).
  • Drain well and place in a salad bowl.
  • Mix all the ingredients for the dressing together and set aside.
  • Add the almonds, onion and feta and dress just prior to serving.
Store
  • Store in an airtight container in the fridge.
  • If there is any extra dressing, pop it in a jar in the fridge for another salad.
Notes
Dairy-free and vegan
 Omit the feta.
Nut-free
 Replace the almonds with pumpkin or sunflower seeds.
Onion-free
 Replace with spring onion or 5 radish, thinly sliced.
  
Do you want more recipes like this one? Please comment so I know what information or recipes you need to become Well Nourished!
  
Healthy Bolognese (with a few twists)
 | Budget Friendly, Make-ahead Meals, Pasta and Noodles, Red Meat, Freezable Meals
While it may seem like reinventing the wheel, I’m excited to share this classic family favourite with a healthy twist. This Healthy Bolognese recipe is incredibly versatile and can be adapted to be vegetarian, gluten-free, or grain-free. It’s perfect for dinner or even breakfast, making it a multi-meal marvel. This simple recipe allows you to make every mouthful count nutritionally and ensures your efforts are rewarded with happy, healthy children.
Why homemade bolognese is a better choice
If you’ve fallen into the habit of using store-bought sauces for your mince, this recipe is for YOU! Making your own bolognese sauce takes only a few minutes and offers a superior taste and nutritional value. Unlike sterile supermarket sauces, which are often loaded with sugar and additives, this homemade version is fresh, delicious and packed with nutrients.
Boosting nutritional value with hidden vegetables
This Bolognese is a fantastic opportunity to add in a variety of healthy vegetables. By grating, finely chopping, or using a food processor, you can incorporate veggies that “disappear” into the sauce, making it perfect for fussy eaters who are averse to vegetables. This ensures that even the pickiest eaters get a nutrition boost without compromising on flavour.
Experimenting with different proteins
To keep things interesting and add variety, try using different types of protein in your Bolognese. Chicken or turkey mince are excellent alternatives to traditional beef or pork and offer their own unique flavours. This variation not only keeps meals exciting but also contributes to a balanced diet. Made with beef mince, this meal has about 35 grams of protein per serve.
The health benefits of herbs and tomatoes
The herbs used in this recipe support a healthy digestive system, adding both flavour and health benefits. Tomatoes are rich in lycopene, a powerful antioxidant that provides protection against various health issues. Incorporating these ingredients into your Bolognese not only enhances taste but also boosts its nutritional profile.
Personal experience with healthy bolognese
This Healthy Bolognese has become a staple in our family meal plan. It’s a hit with the kids, and I love knowing that I’m adding a nutritious, homemade sauce to their pasta. I often experiment with different vegetables and proteins to keep things fresh and exciting. It’s a versatile recipe that adapts well to various dietary needs and preferences. We love it topped with grated cheddar or parmesan cheese.
Why this recipe works
This Healthy Bolognese recipe offers a balance of taste and nutrition. Its versatility allows it to cater to different dietary requirements, while the homemade sauce ensures a healthier alternative to store-bought options. By adding vegetables and varying proteins, you create a meal that is both satisfying and beneficial for your family’s health.
Serving suggestions and how to store
Serve your Healthy Bolognese with pasta and a simple green salad for a complete meal. Bolognese is a great dish to pre-prepare and it also freezes really well. I often freeze leftovers in little glass pyrex containers. If time is an issue, double this recipe and freeze in ready to go batches. Just reheat over low heat and enjoy again!
Vary this to suit your dietary needs
Check out the variations below the main recipe for tips on how to adapt it to your specific dietary needs. For a gluten-free meal, opt for rice or quinoa pasta. If you’re following a grain-free or paleo diet, zucchini ribbons or baked potatoes make a great base. Vegetarians can swap the mince for lentils and mushrooms, and if you’re looking to stretch the dish, adding lentils is a great way to do so! Or take a look at this Mushroom Walnut Bolognese and this incredible, not at all fishy Fish Bolognese.
Healthy bolognese made with lean meat, vegetables, and flavorful herbs—packed with nutrition and flavor.
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4.92 from 12 votes
Healthy Bolognese (with a few twists)
My healthy Spaghetti Bolognese is such a versatile meal - check out my many variations for loads of inspiration for this family favourite. 
Prep Time15 minutes 
Cook Time30 minutes 
Total Time45 minutes 
Course: Main Course
Cuisine: Italian
Servings: 4
Ingredients
  • 1 tbsp extra virgin olive oil - extra virgin
  • 2 onion/s - diced
  • 2 clove/s garlic - finely chopped or crushed
  • 500 g beef mince - or turkey or chicken mince (see below for vegetarian)
  • 2 bay leaf/s
  • 1 tsp dried rosemary - or 2 tablespoons of fresh
  • 1 tbsp dried oregano
  • 1 carrot/s - grated
  • 1 zucchini/s - grated
  • 1 stick/s celery - finely chopped
  • 75 g mushrooms -sliced (or processed if mushroom fussy) (1 cup)
  • 700 g tomato passata (puree) - or you can use 5-6 vine ripened tomatoes, diced on a plate to keep the juice
  • Sea salt and freshly ground black pepper - to taste
  • 1 bunch/s fresh basil leaves - roughly chopped (to serve)
  • 300 g pasta - of your choice (I love rice, quinoa spaghetti) 
Optional extras
  • 1 tbsp tomato paste - for a richer tomato flavour if using fresh tomatoes
Serve
  • Salad (to serve)
Instructions
  • In a large pan or a pot with a lid, sauté onions and garlic in a tablespoon of olive oil over a low to medium heat, for a couple of minutes until they start to soften, but not brown.
  • Add the mince (or lentils) and bay leaves, dried rosemary and oregano and cook until it just starts to brown (about 5 minutes) then add the vegetables, tomatoes (and tomato paste if using). Season to taste.
  • Place the lid ajar the pan. Simmer until the sauce starts to thicken, minimum 30 minutes. The longer you can let it simmer, the richer the sauce will become.
  • Turn off the heat and stir in the basil. Serve with al dente spaghetti (or one of the variations below).
Thermomix
  • Chop the carrot, zucchini and celery 10 sec, speed 4. Set aside.
  • Now place the garlic in the bowl. Chop 5 sec, speed 6.
  • Add the onion and chop 5 seconds, speed 4. 
  • Add the olive oil and saute 2 mins, 100, speed 1. 
  • Add the mince, bay leaves, dried rosemary and oregano and cook 5 mins, 100, reverse speed 1.
  • Add the vegetables, mushrooms and tomato passata and cook 20-30 mins, 100, reverse speed 1 (with the cap in place so it doesn't spit over your bench). Season to taste.
  • Once cooked stir in the basil. Serve with al dente spaghetti (or one of the variations below).
Serve
  • I like to serve this with a simple green salad.
Make-ahead
  • Re-heat in a pot over a low heat until just hot.
Store
  • Store in an airtight container in the fridge.
  • Can also be frozen.
Notes
Gluten-free
 Use gluten free pasta (I love rice and quinoa spaghetti), or zucchini ribbons.
Grain-free or Paleo
 Serve with zucchini ribbons or stuffed in a baked potato.
Vegetarian and vegan
 Substitute mince with a can of brown lentils (rinsed and drained) and 200g finely diced mushrooms.
Half vegetarian (plant boost)
 Substitute half the mince for brown lentils (rinsed and drained). Adding lentils to leftover sauce is a simple way to make it go further.
Breakfast
 Leftover Bolognese is a delicious breakfast. Serve it on whole grain toast or as a side with eggs.
Baked Bolognese
 Place any leftovers into a greased dish or bowl. Make an indent in the top and crack an egg or two into the hollow. Top with cheese and pepitas and bake until cooked the way you like it.
  
How do you eat your Bolognese? Can you add any interesting variations? Please comment or ask questions below.
Healthy Grain Salad
 | Vegetarian, Salads
This Healthy Grain Salad is one of my favourite go-to recipes. It’s packed with a variety of grains, fresh vegetables, and a zesty dressing, making it both satisfying and nutritious. I often prepare this salad for lunch or as a side dish for dinner, and it’s always a hit with the family.
When entertaining a large group it can be prepared ahead of time, and just assembled at the last minute. It’s the perfect blend of nutty flavours and textures, and I love how versatile it is—great for using up whatever veggies I have on hand.
Health Benefits
This Healthy Grain Salad is packed with nutritious ingredients that offer a range of health benefits. Brown rice and puy lentils provide a solid base of whole grains and legumes, rich in fibre and protein which support digestive health and help keep you feeling full. The addition of pumpkin seeds, flaked almonds, and pine nuts adds healthy fats, which help maintain energy levels. Currants contribute natural sweetness and antioxidants, while capers and fresh herbs like coriander and parsley provide additional vitamins and minerals. The dressing, made with extra virgin olive oil and lemon juice, offers healthy fats and vitamin C, enhancing the salad’s overall nutritional profile. The yoghurt and tahini sauce adds a creamy element with a dose of protein and calcium, making this salad a well-rounded, nourishing meal. This recipe has about 21 grams of protein per serve.
Easy preparation steps
Making this Healthy Grain Salad is simple and straightforward. Start by cooking the grains and let them cool. While the grains are cooking, chop the vegetables and prepare the dressing by whisking together olive oil, lemon juice, Dijon mustard, salt and pepper. Combine the cooled grains, vegetables, and dressing in a large bowl and toss to coat. Let the salad sit for a few minutes to allow the flavours to meld together.
Customising your salad
This recipe is highly customisable, so feel free to mix and match ingredients based on what you have available. You can add protein such as grilled chicken, tofu, chickpeas or goat cheese to make it a complete meal. If you prefer a different dressing, try balsamic vinegar or apple cider vinegar for a tangy twist.
Personal experience with Healthy Grain Salad
I’ve found this salad to be incredibly versatile and satisfying, plus it does us as a side over two meals. My family loves it too, and I often prepare it for gatherings where it always receives compliments. It’s a great way to get a variety of nutrients while enjoying a tasty and satisfying meal.
Tip
If you plan on splitting it between meals, then leave some of the salad undressed and dress prior to serving. Though it’s not the end of the world to store it if it has been dressed – just the nuts and seeds loose a little of their crunch. It still tastes as good though.
Vary this to suit your dietary needs
Check out the variations below the main recipe for tips on how to adapt it to your specific dietary needs. For a dairy-free option, skip the yoghurt tahini sauce or use a dairy-free yoghurt. To make it nut-free, leave out the almonds and pine nuts, and use extra seeds instead. You can also swap out the grains for quinoa or rice if you prefer!
Do you need more side and salad recipes?
For lots more sides and salad inspiration, 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.
Healthy grain salad with quinoa, vegetables, and a tangy dressing—nutritious and filling.
  Print Recipe 
5 from 4 votes
Healthy Grain Salad
This Healthy Grain Salad is a delicious, filing salad that's great for entertaining and so delicious. 
Prep Time15 minutes 
Cook Time30 minutes 
Total Time45 minutes 
Course: Salad
Servings: 4
Ingredients
  • 180 g brown rice (1 cup)
  • 150 g puy (French) lentils (¾ cup)
  • 1 red onion/s -peeled, halved and sliced
  • 30 g  pumpkin seeds (¼ cup)  toasted
  • 25 g flaked almonds (¼ cup) toasted
  • 35 g pine nuts (¼ cup) toasted
  • 45 g currants (½ cup)
  • 3 tbsp capers -drained
  • 1 bunch/s fresh coriander leaves -washed and picked off the stems
  • ½ bunch/s fresh parsley leaves -finely chopped
Dressing
  • 1 lemon/s -juice and zest one 
  • 3-4 tbsp extra virgin olive oil -extra virgin 
  • Sea salt and freshly ground black pepper -to taste
Yoghurt and tahini sauce
  • 250 g natural, Greek or coconut yoghurt (1 cup)
  • 1 tbsp hulled tahini 
  • 1 tsp sea salt - or to taste
Instructions
  • Cook the rice and lentils (* cooking instructions  here and here or follow the instructions on the packet).
  • Allow to cool and place in a salad bowl. Add the onion, nuts, seeds, currants, capers, coriander and parsley. Toss together until well combined.
  • For the dressing, mix the oil, lemon juice, and zest together well. 
  • For the yoghurt sauce, mix the ingredients together in a small serving bowl or jug.
  • Prior to serving, dress the salad and toss well to coat the grains. 
  • Serve with the yoghurt in a small side dish or jug.
Store
  • Store in an airtight container in the fridge.
Notes
More vegetables
 Feel free to add extra vegetables such as grated carrot, slices of radish or cherry tomatoes would work well.
Dairy-free and vegan
 Serve with hummus or sub the yoghurt for coconut yoghurt.
Grain-free
 Substitute the rice with quinoa. I do this version often though I think the brown rice adds a nice crunchy texture.
Onion-free
 Replace the onion with 5 sliced radish.
Legume-free
 Substitute the lentils with quinoa.
Nut-free
 Replace the pine nuts and almonds with sunflower and sesame seeds.
Make a meal of it
  • Add slices of lamb (I often make this when I have a little lamb left over from a roast, but not quite enough for a whole meal).
  • Also, add crumbled feta and mint leaves for a delicious Greek-inspired meal.
  • Add a fillet of grilled or barbecued salmon smeared with horseradish cream.  The capers in the salad work really well with fish. Throw in a few dill leaves.
  • Add grilled chicken and slices of apple for a fresh, uplifting salad.
Make it go further
 Add mixed leaves to the salad (spinach, rocket or lettuce) and a little more dressing.
 *Rice and lentil cooking instructions  here and here
  
  
Give it a go, you won't be disappointed. Did you put your own spin on it? Share how you served it by adding a comment below.
 
Coconut Berry Ice
 | Drinks & Smoothies
This Coconut Berry Smoothie is one of my favourite icy treats during the warmer months. It combines the creamy richness of coconut with the sweet, tart flavour of berries, creating a deliciously refreshing smoothie or dessert that’s both healthy and satisfying.
Health Benefits of Coconut Berry Ice
This Coconut Berry Ice is more than just a tasty drink, it’s packed with health benefits. Coconut milk provides a rich source of healthy fats and essential nutrients, including potassium and magnesium. Berries are loaded with antioxidants, vitamins, and fibre, which support overall health and aid in digestion. The combination of these ingredients makes this treat a guilt-free way to satisfy your sweet tooth while boosting your nutrition.
Choosing the best ingredients
For the best results, use full-fat coconut milk for a creamy texture and richer flavour. Fresh or frozen berries (like raspberry, blueberry, strawberries or mixed berries) work well in this recipe, just make sure they’re ripe for the best taste. If you prefer a sweeter treat, you can add the sweetener of your choice like honey or maple syrup, but I often find that the natural sweetness of the berries is sufficient.
How to make Coconut Berry Ice
Making Coconut Berry Ice is simple and quick. Start by blending coconut milk and berries in a high speed blender until smooth. For added texture and goodness, you can mix in some chopped nuts or shredded coconut. Any leftovers can be placed into ice cube trays or silicone molds and freeze until solid. If you’re using ice cube trays, simply pop out the cubes and blend them again for a soft-serve texture.
Customising your coconut berry smoothie
Feel free to get creative with your coconut berry smoothie by experimenting with different fruit combinations or adding extras like chia seeds or a splash of vanilla extract. You can also layer the berry mixture with a coconut layer for a visually appealing and delicious twist.
Serving Suggestions
This Coconut Berry Ice is perfect on its own or top it with muesli or granola to make a delicious smoothie bowl. You can also serve it as a refreshing snack or dessert for kids and adults alike. Pour leftovers into popsicle moulds and store in the freezer.
Personal Experience with Coconut Berry Ice
This recipe holds a special place in my heart. Making it with my kids has become a cherished summer tradition. We love experimenting with different berries and flavours, and it’s always a hit at family gatherings. Not only is it a healthier alternative to store-bought ice creams, but it also brings a touch of homemade goodness to our summer days.
Vary this to suit your dietary needs
Check out the variations below the main recipe for tips on how to adapt it to your specific dietary needs. For a dairy-free or vegan option, swap the yoghurt for coconut yoghurt. If you’re nut-free, use ground linseed or chia seeds instead of almond meal. For a coconut-free version, replace the coconut water with your favourite nut milk. And if you’re looking to up the protein, add a scoop of your preferred whole foods protein powder.
For more delicious, healthy and easy to make wholefood treats, click HERE.
Coco Berry Ice - This antioxidant loaded, rehydrating coconut berry smoothie makes a delicious breakfast or snack. Great to set you up for a really active day or for sporty kids.
  Print Recipe 
5 from 1 vote
Coconut Berry Ice
This refreshing Coconut Berry Ice is the perfect, healthy treat for hot days! With just a few simple ingredients like coconut water, berries, and a touch of vanilla, you can whip up this icy snack in no time. It’s a great way to satisfy sweet cravings while staying nourished.
Prep Time5 minutes 
Total Time5 minutes 
Course: Drinks
Servings: 2
Ingredients
  • 350 ml coconut water
  • 100 g berries (1 cup) fresh or frozen 
  • 1-2 tbsp LSA -or almond meal
  • 1 tsp vanilla -powder, extract or essence
Optional extras
  • 2 tbsp natural, Greek or coconut yoghurt
  • 1 banana/s
Make a meal of it
Instructions
  • Throw it all into a blender or food processor and process at the highest speed until smooth.
  • If your berries are not frozen, add a little ice also.
Store
  • Leftovers can be frozen into little cups or ice-block moulds for a snack another day.
Notes
Dairy-free and vegan
 Replace the yoghurt with coconut yoghurt.
Nut-free
 Use ground linseed or chia seeds instead.
Coconut-free
 Replace the coconut water with nut milk.
Gluten-free
 Omit the muesli or use a gluten-free muesli.
Add Protein
 I often add a scoop of wholefoods protein powder. GoodnessMe have a fabulous selection of clean protein powders, you can take a look HERE.
  
I'd love to hear how you enjoy this refreshing smoothie. Post a comment or question below. 
Asian Immune Broth
 | Soups
This Asian Immune-Boosting Soup is one of my go-to remedies whenever I feel a cold or flu coming on. It’s packed with nutrient-rich ingredients that not only taste amazing but also have powerful healing properties. The flavours are inspired by my love of Asian cuisine, which is known for its balance of taste and health benefits. I especially love that it’s so quick and easy to prepare—ideal for when you’re feeling under the weather.
Health Benefits of Immune-Boosting Broth
This immune boosting soup is a powerhouse of immune-boosting ingredients. Garlic, ginger, and turmeric are known for their anti-inflammatory and antioxidant properties, helping to fight off infections and reduce inflammation. The shiitake mushrooms add an earthy flavour while providing beta-glucans, which support the immune system. If you can find fresh shiitake mushrooms, they are preferable, but dried ones work well too—just rehydrate them in warm water before adding them to the broth. The addition of a home made bone broth enhances the nutrient content, offering collagen and amino acids that aid in gut health and overall wellness. One cup of homemade bone broth has about 10 grams protein. 
Ingredients
To make this immune-boosting broth, you’ll need homemade chicken broth or stock shiitake mushrooms, fresh ginger, garlic, and a splash of fish sauce for depth. Optional extras like lemongrass, chilli, and fresh herbs will add even more flavour and benefits.
Instructions to make this immune-boosting broth
Simply simmer your broth or stock, shiitake mushrooms, ginger, garlic cloves, lemongrass, and turmeric in a small pot for 10-15 minutes. Once done, stir in fish sauce and lime juice to taste. Serve it as is or strain off the solids—totally up to you! Fresh herbs and chilli are great for an added kick.
Serving suggestions and how to store
Enjoy this broth on its own or transform it into a hearty meal by adding chicken, noodles, or veggies. Store leftovers in an airtight container in the fridge for up to a week, or freeze for later.
Customising your immune boosting soup
One of the great things about this recipe is how easy it is to customise. You can add other vegetables like bok choy, spinach, or kale to increase the nutrient density. For added protein, throw in some tofu or a poached egg. You can also adjust the seasoning with tamari or soy sauce, and a squeeze of fresh lime juice adds a refreshing tang.
Check out the variations below the main recipe for tips on how to adapt it to your specific dietary needs.
Personal experience with this broth
Whenever I make this broth, I feel an almost immediate sense of relief—it’s like a warm, comforting hug from the inside out. It’s my go-to when my family is feeling run down or need a boost, and I truly believe in its ability to support the body’s natural healing processes. My kids have also grown to love it, especially when I add some noodles to make it more like a soup.
Why this broth works
The combination of these powerful, healing ingredients makes this broth a true immune booster. It’s a simple, natural way to support your health, especially during the colder months or when you’re feeling a bit under the weather.
Asian immune-boosting broth with ginger, garlic, and vegetables—packed with nourishing flavors.
  Print Recipe 
5 from 5 votes
Asian Immune Broth
This Asian Immune Broth is a nourishing, warming soup that’s packed with immune-boosting ingredients like shiitake mushrooms, ginger, and garlic. Whether you’re fighting off a cold or just want a cozy, nutrient-rich meal, this broth has got you covered.
Prep Time5 minutes 
Cook Time15 minutes 
Total Time20 minutes 
Course: Soup
Cuisine: Asian
Servings: 4 small cups
Ingredients
  • 750 ml  chicken broth or stock (3 cups) - preferably homemade
  • 10 shiitake mushrooms -sliced (use fresh if available to you, otherwise use dried which are available in the Asian section of most supermarkets)
  • 1 tsp ginger root -finely grated
  • 2 clove/s garlic -peeled and sliced
  • 1 tbsp fish sauce (or sea salt to taste)
  • ½ lime/s -juice
Optional extras
  • 2 stick/s lemongrass -no need to extract the heart, just chop it up roughly
  • 1 red chilli/s (optional)
  • ¼ bunch/s fresh Asian herbs -coriander, Thai basil, mint or Vietnamese mint leaves (added at the end to serve)
  • 1 tsp  ground turmeric (or 3-4 slices of fresh root added with the ginger)
  • 4 stem/s kale  -chopped (added at the very end)
  • Any veggies you like really can be included in the mix
Instructions
  • In a small saucepan place your stock (if it's frozen gently heat it gently to defrost), shitake mushrooms, ginger root, garlic and lemon grass and turmeric (if using) and simmer for 10-15 minutes.
  • Remove from the heat and add the fish sauce and lime juice and taste, (you can add more of either or both if you feel it needs more salt or acidity).
  • You can strain off the solids, or I personally just pour them into the bowl or cup to serve as they sink to the bottom anyway. We actually enjoy eating them, hunks of ginger and all.
  • Add the fresh herbs and chili if you like. Enjoy and feel the benefit!
Store
  • Store in an airtight container in the fridge or freezer.
Notes
Make it into a meal
 Add chicken, more vegetables, noodles or rice to make this into a hearty meal. We love it with red rice noodles and poached eggs for breakfast.
Vegan
 Use sea salt instead of fish sauce. Choose a vegetable broth. You can add shredded tofu and vegetables to make a meal of it. 
Seafood-free
 Use sea salt instead of fish sauce.
Garlic-free
 Simply omit the garlic (there is enough flavour to replace it already).
  
This is delicious, don't you think? Post a comment below with your thoughts.
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.
Breakfast Parfait
 | Breakfast, After School Snacks
Kickstart your morning with this delicious healthy Breakfast Parfait recipe, a perfect blend of taste and nutrition that fuels your day with energy and vitality. It is said we eat first with our eyes – well if this is the case then this nutritious pretty Breakfast Parfait satisfies from the get go. Think layers of colour and flavour with nourishing whole grains and nutty protein.
Its all in the presentation
My kids sometimes complain about muesli and plain yoghurt for breakfast, but just love it when I serve this easy breakfast parfait. Go figure – the same thing just presented a little differently! They also love this as a healthy after school snack, waiting in the cup holder in the car.
Health Benefits of Breakfast Parfait
This Healthy Breakfast Parfait recipe is more than just a treat for your taste buds—it’s a powerhouse of health benefits. Layered with creamy yogurt, this parfait is packed with probiotics that support a healthy digestive system. Probiotic foods are essential for maintaining gut health, supporting your immune system, and improving overall well-being.
Fresh, seasonal fruits add a burst of natural sweetness and are loaded with antioxidants. These vital nutrients help protect your body against oxidative stress, strengthen your immune system, and promote healthy skin.
The crunchy granola (or muesli) not only adds texture but is also rich in protein and dietary fibre, aiding digestion and keeping you feeling full longer. This makes it an ideal choice for those busy mornings when you need sustained energy throughout the day. Make sure you use one of my home made muesli or granola because so many store-bought muesli and granola are often loaded with unhealthy vegetable oils and excessive sugar, used to enhance flavour and shelf life but reducing nutritional value. Vegetable oils can be inflammatory, while high sugar content leads to energy crashes and cravings. Making homemade versions lets you control the ingredients and avoid these hidden culprits.
Ingredients in this Breakfast Parfait
You’ll need homemade toasted muesli, full-fat natural yoghurt (or Greek yogurt), mixed berries (strawberries, raspberries or blueberries), and flaked almonds. Sweeten things up with a drizzle of honey or maple syrup if you like, and feel free to add extras like passionfruit or cinnamon for extra flavour. A dollop of peanut butter or nut butter is always delicious too.
How to make this Breakfast Parfait
Layer yoghurt, muesli, and fruit in tumbler glasses or mason jars (or a glass bowl), starting with yoghurt and alternating between the ingredients. Finish with a dollop of yoghurt on top and a sprinkle of toasted almonds and fresh fruit or stewed fruit for that perfect final touch.
Serving suggestions and how to store
Serve your parfait straight away for the best texture. If you want to prep ahead, store the components separately and assemble when ready to enjoy. The muesli will retain its crunch, and the yoghurt will keep its freshness.
Customise Your Parfait for Optimal Nutrition
One of the best things about this Breakfast Parfait is its versatility. You can easily customise it with your favourite fruits, nuts, and seeds to suit your taste and nutritional needs.
Start your day on a nutritious and delicious note with this easy-to-make, health-boosting Breakfast Parfait.
Tip
I don’t defrost the berries – I just throw them in which gives an icy consistency that my kids love.  They often play ‘whip it up’ where they stir it like crazy to make their own version of ice-cream.
Vary this to suit your dietary needs
Check out the variations below the main recipe for tips on how to adapt it to your specific dietary needs. For a dairy-free or vegan option, swap the yoghurt for coconut or cashew cream. Make it nut-free by using a seed-based muesli and toasted seeds or coconut on top. Stick to low-fructose ingredients by sweetening with rice malt syrup and using berries. You can also go gluten-free with a GF muesli mix or grain-free with buckwheat groats, nuts, and seeds.
Breakfast parfait with layers of yogurt, granola, and fresh fruit—healthy and delicious.
  Print Recipe 
5 from 1 vote
Breakfast parfait
This Breakfast Parfait is a delicious, quick, and nutritious way to kickstart your morning. With layers of creamy yoghurt, crunchy homemade muesli, and a burst of fresh berries, it's the perfect balance of texture and flavour.
Prep Time5 minutes 
Total Time5 minutes 
Course: Breakfast
Servings: 4
Ingredients
  • 2 cup/s homemade toasted muesli
  • 250 g natural, Greek or coconut yoghurt
  • 1 cup/s mixed berries (frozen is fine or stewed fruit like rhubarb and apple)
  • ¼ cup/s flaked almonds -toasted
Optional extras
  • 2 tbsp rice malt syrup, honey or maple syrup
  • 1 tsp ground cinnamon
  • 2 passionfruit/s -flesh
Instructions
  • Layer each ingredient into four tumbler glasses or glass jars, starting with a few spoonfuls of yoghurt, and alternating layers of muesli and fruit and finishing with the yoghurt.    
  • Top with toasted almonds, berries or optional extras.
  • Serve immediately.
Notes
Dairy-free and vegan
 Replace the yoghurt with coconut cream or cashew nut cream.
Nut-free
 Use a seed based muesli and top with toasted seeds or toasted coconut.
Low-fructose
 Use mixed berries and muesli sweetened with rice malt syrup.
Gluten-free
 Use a gluten free muesli mix.
Grain-free
 Replace the muesli with buckwheat groats, mixed nuts, seeds and coconut flakes.
  
  
I love to receive your comments. Post one below.
Nourishing Toasted Muesli
 | Breakfast
I am yet to find a nutritious, healthy muesli (or breakfast cereal) that doesn’t cost the earth, and meets my approval…though I admit, I’m fairly hard to please here! So I make a batch of my own healthy homemade muesli every month or so. It’s so very quick and simple to make and you can play around to suit your taste and pantry stores.
Why you need to avoid store bought muesli or granola
Many store-bought muesli and granola options are packed with unhealthy vegetable oils and excessive amounts of sugar. These ingredients are often used to enhance flavour and shelf life but can significantly detract from the nutritional value of these supposedly healthy breakfast choices. Vegetable oils, commonly used in processing, can be inflammatory and are linked to various health issues. Meanwhile, the high sugar content not only adds empty calories but can also lead to energy crashes and cravings later in the day. This homemade muesli recipe allows you to control the quality of ingredients and avoid these hidden culprits.
Health benefits
A healthy homemade muesli is a very sustaining, truly nourishing start to the day…and we all know how important breakfast is, especially for children! Oats are a high fibre, very nutritious grain, boasting an impressive mineral profile. In herbal medicine, oats are restorative to the nervous system. I don’t know about you, but I’m up for any extra nervous system support! The addition of nuts and seeds adds protein, essential fats, and more nutrition. The coconut contributes immune boosting fatty acids and the cinnamon stabilises blood sugar levels. All in all – you’ll feel great and survive until lunch time without the need to reach for that mid-morning snack.
What you need to make nourishing toasted muesli
To make this healthy muesli, you’ll need rolled oats, shredded coconut (or coconut flakes), sesame seeds, pumpkin seeds (pepitas), raw almonds, ground cinnamon, macadamia nut oil (or coconut oil), and your choice of sweetener like rice malt syrup or honey. Optional extras include buckwheat groats, dried fruit (like dried apricots, cranberry or sultanas), and additional nuts like walnuts or macadamias (or even chia seeds).
How to make this healthy homemade muesli
To make this nourishing toasted muesli, mix all the dry ingredients together in a large baking tray, heat the oil and sweetener in a pot, and drizzle the liquid over the dry mix. Stir well to combine, spread it in a thin layer evenly, and bake in the oven, stirring every 10 minutes until golden brown and toasted to your liking.
This healthy homemade muesli recipe is very versatile
I don’t think I’ve ever made two batches of Muesli (or granola) the same as I tend to improvise with this recipe. I personally just throw in a selection of grains (oats, buckwheat groats, rolled millet or rice flakes), nuts (pecans, almonds, hazelnuts, pistachios etc) seeds (pumpkin, sunflower, sesame, chia, hemp seeds etc), coconut (flaked or shredded) spices (like cinnamon, cardamom, nutmeg, ginger etc) for the dry portion. I think it’s best to just use up whatever I have in the pantry because who has time to head to the shops for a missing ingredient? You can’t go wrong and each batch will be different – keeping it interesting each time you make it.
Serving suggestions and how to store
Serve this toasted muesli in a bowl with natural yoghurt, a splash of milk, and some fresh fruit like bananas, berries or passionfruit. Store in an airtight container in a cool pantry or fridge once cooled, and it will keep fresh for weeks.
Vary this to suit your dietary needs
Check out the variations below the main recipe for tips on how to adapt it to your specific dietary needs. For a low-fructose version, stick with rice malt syrup and skip the dried fruit. If you’re nut-free or allergic to certain nuts, swap the almonds for another nut (like cashews, pecans or walnuts) or any seeds and extra grains. Gluten-free? Use quinoa flakes, millet, and buckwheat. For a dairy-free or vegan option, serve with plant-based milk and use rice malt syrup or maple syrup as the sweetener.
Time saving tip
I always have my muesli baking in the oven whilst I’m preparing dinner. You can even get it started whilst the oven is heating and by the time you’re ready to cook your dinner, the muesli should be done.
It’s a nourishing, fast snack too…
For a fast afternoon tea, put half a cup of natural yoghurt into a cup or jar, top with a few tablespoons of muesli and berries. My kids love this ready for them in the cup holders of the car when I pick them up.
Or make a Bircher Muesli…
To make a fast bircher muesli, simply soak your toasted muesli in water or milk (of your choice) and a tablespoon of natural yogurt overnight. The next morning add more yoghurt and grated apple (or fruit of choice) for a super digestible breakfast.
More breakfast inspiration…
For more beautiful breakfast inspiration, you can browse my ebook “Rise and Shine – A Well Nourished Breakfast”
Toasted muesli with oats, nuts, seeds, and coconut—a healthy, homemade breakfast option.
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4.77 from 13 votes
Nourishing toasted muesli
An easy to make, versatile breakfast, this Toasted Muesli can be customised to suit your taste and dietary requirements. It's a must in any healthy, whole foods pantry.  
Prep Time10 minutes 
Cook Time30 minutes 
Total Time40 minutes 
Course: Breakfast
Servings: 13 cups
Ingredients
  • 1 kg rolled oats (10 cups)
  • 100 g shredded coconut (1 cup)
  • 70 g sesame seeds (½ cup)
  • 140 g pumpkin seeds (1 cup) or sunflower seeds (or a mix)
  • 150 g raw almonds (1 cup) slivered, flaked or chopped raw
  • 1 tbsp ground cinnamon - or cardamon or ginger
  • 120 ml macadamia nut oil (½ cup) - or coconut oil
  • 340 g rice malt syrup or honey 1 cup) add more or less depending on how sweet you like your muesli. Honey is much sweeter than the rice malt too.
Optional extras
  • 100 g buckwheat groats (1 cup approx.) or rolled quinoa, millet flakes or any other grain
  • 150 g favourite nuts (1 cup) I like walnuts, macadamia nuts, hazelnuts
  • 70 g dried fruit (½ cup)
Instructions
  • Preheat the oven to 150℃/ 300℉ (fan-forced).
  • In a large baking tray mix all of the dried ingredients together. You will need at least two oven trays as it's important that it forms a layer no more than 1-2cm deep so it can crisp up. 
  • In a small pot place the oil and honey or brown rice syrup, heat gently for a minute or two (do not boil). Drizzle over the dried ingredients.
  • Toss through the mixture to coat as evenly as possible.
  • Place in a preheated oven, stirring every 10 minutes or so until evenly browned or toasted as much as you want it to be (approx. 30-40 minutes).
  • Remove from the oven, cool and if you like you can add:
  • ½ to 1 cup of wheat germ (optional)
  • Sultanas, raisins, currants, craisins, goji berries or any other dried fruit desired  (optional)
Serve
  • Muesli in our house is always served with a good dollop of natural yoghurt, a splash of milk and fresh fruit (preferably passionfruit - yum!) or berries.
Store
  • Once completely cooled store in an airtight container in a cool pantry or the fridge.
Notes
Low-fructose
 Sweeten with rice malt syrup and do not add any dried fruit.
Nut-free
 Replace the nuts with seeds and extra grains (I really like buckwheat kernels and quinoa flakes). Replace the macadamia oil with coconut oil.
Gluten -free
 Use quinoa flakes, millet flakes, and buckwheat kernels and add extra nuts and seeds.
Grain-free
 Remove grains and use quinoa flakes and buckwheat kernels and add extra nuts and seeds.
Dairy-free
 Serve with coconut or nut milk.
Sesame-free
 Replace the sesame seeds with another nut or seed.
Coconut-free
 Replace the coconut with another nut or seed.
Vegan
 Choose the dairy free option and rice malt or maple syrup as your sweetener.
  
 I'd love to hear if  you like this recipe.  Let me know by posting a comment below.
 Questions also welcome!
Nourishing Anzac Biscuit
 | Healthy Lunchbox, After School Snacks, Baked Sweets
This healthy Anzac Biscuit recipe is a wholesome twist on the Aussie classic, packed with nutrient-dense ingredients that still offer the familiar, comforting taste. They’re easy to make, perfect for snacks or lunchboxes, and a great way to sneak in extra nutrition without compromising on flavour.
Health benefits
This Nourishing Anzac Biscuit recipe combines wholesome ingredients that offer numerous health benefits. The butter provides healthy fats essential for energy and nutrient absorption. Wholemeal spelt flour adds fibre and essential nutrients, supporting digestive health. Desiccated coconut and mixed seeds, such as sunflower, flax, and pumpkin seeds, offer a rich source of healthy fats, protein, and antioxidants. Rolled oats support the nervous system and provide soluble fibre for sustained energy. Ground cinnamon helps regulate blood sugar levels by improving insulin sensitivity and enhancing glucose metabolism. Together, these ingredients create a balanced, nutrient-dense biscuit that satisfies cravings while supporting overall well-being. 
Ingredients
The combination of oats, shredded coconut, butter and your choice of honey, rice malt maple syrup forms the base of these biscuits (instead of refined golden syrup). While additional ingredients like seeds and nuts are included for extra crunch and nourishment. Each ingredient plays a part in making this treat not only tasty but also more nutritious compared to the traditional version.
How to make this healthy Anzac biscuit recipe
Simply mix the dry ingredients in one bowl and the wet ingredients in another. Combine them, roll the dough into small balls, and bake until golden. The biscuits will have a lovely chewy texture with a hint of crunch on the outside, making them the perfect healthy indulgence.
Make sure they’re sweet enough
I recommend that you taste the uncooked batter to see if you think it is sweet enough before baking. If not, add the extra rapadura or brown sugar, dried fruit or even cacao nibs. You want to keep the sugar content as low as possible, but you also want your kids to like them enough to enjoy eating these delicious, nourishing treats.
Time-saving Tip
I use a lot of ground seeds in my baking. One, because my lunchbox treats need to be nut free and secondly because seeds are so amazingly nutritious. For example, pepitas are a rich source of zinc, a mineral that often assists fussy eaters. So instead of supplementing to improve their desire and palate for food, include pepitas where you can. My kids aren’t a fan of their flavour so I grind them. If you plan to use them this way, you can grind a small batch of one or a mixture of seeds to keep in the fridge in an airtight glass container (a jar is good).
Serving suggestions and how to store
Serve these biscuits with a cup of tea or as an on-the-go snack. They’re great in lunchboxes or stored in an airtight container for up to a week. You can also freeze them cooked or freeze the dough and bake fresh batches whenever the craving hits!
This healthy Anzac biscuit recipe is a great postpartum snack
This nourishing Anzac biscuit recipe is especially beneficial for postpartum mums, offering a mix of nutrients that support recovery, energy, and overall well-being. The rolled oats are rich in fibre and slow-releasing carbohydrates, providing sustained energy to help combat postpartum fatigue. Oats are also known to support milk production in breastfeeding mothers. The healthy fats from butter, seeds, and coconut contribute to hormone balance and brain health, which are crucial during the postpartum period. The inclusion of mixed seeds and wholemeal spelt flour adds protein, essential fatty acids, and important minerals like magnesium and zinc, which support tissue repair and immune function. Cinnamon helps regulate blood sugar levels, offering a steady energy supply without sharp spikes. Altogether, these biscuits provide a comforting, nutrient-dense snack that supports the unique needs of new mums. 
Vary this healthy Anzac biscuit recipe to suit 
Check out the variations below the main recipe for tips on how to adapt this oatmeal cookie to your specific dietary needs. To make these gluten-free, simply swap the oats for certified gluten-free oats. For a nut-free version, omit the nuts and replace them with extra seeds. You can also replace butter with coconut oil to make these dairy-free, keeping them suitable for various dietary preferences.
For more delicious, healthy and easy to make wholefood treats, click HERE.
Healthy Anzac biscuits made with oats, coconut, and maple syrup—crunchy and nourishing treat.
  Print Recipe 
4.69 from 48 votes
Nourishing Anzac biscuit
A delicious, quick and super nourishing take on the classic. This is one of the most popular sweet treats here at Well Nourished!
Prep Time15 minutes 
Cook Time20 minutes 
Total Time35 minutes 
Course: Snack
Servings: 15 biscuits
Ingredients
  • 100 g butter
  • 85 g rice malt syrup or honey (¼ cup) 
  • 1 tsp bicarbonate of soda
  • 30 g coconut sugar or rapadura (¼ cup) this is optional if you need extra sweetness
  • 60 g wholemeal spelt flour (½ cup) 
  • 50 g desiccated coconut (½ cup) 
  • 115 g rolled oats (1¼ cup) see gluten-free below
  • 70 g mixed seeds (½ cup) ground (such as sunflower seeds, flax seeds and pepitas) or use LSA (using LSA means it is no longer nut free) or almond meal
  • 30 g sesame seeds (¼ cup) 
  • 1 tsp ground cinnamon
Optional extras
  • 1 tbsp dried fruit
  • 1 tsp dulse flakes
  • 1-2 tsp ground ginger
  • 1 tbsp cacao nibs
Instructions
  • Pre-heat the oven to 180℃/350°F (fan forced) and line a large biscuit tray with baking paper.
  • In a large pot, gently heat the butter and honey or rice syrup until melted (over a low heat). Remove from the heat. Add the bicarbonate of soda and mix very well.  
  • Add the rest of the ingredients to the pot, and mix until well combined. The mixture should feel wet and sticky but presses together. If it feels a bit dry, add a tiny bit of water to bring them together. 
  • With wet hands squeeze the mixture into approximately golf sized balls, press between your palms to flatten slightly and place well apart on the baking tray (they spread).
  • Bake until golden (approximately 10-20 minutes).
  • The longer they are baked the crispier they become. So if you like a slightly chewy biscuit remove just as they start to brown. For a crunchy biscuit, leave a little longer. I also find the gluten-free version cooks quicker still.
  • Cool, undisturbed on the tray (they will harden as they cool).
Thermomix Method
  • First, grind your seeds, 10 seconds, speed 8. Set aside.
  • Now melt your butter and syrup/honey, 1 minute, temp. 90, speed 3.
  • Add the bicarb and mix 10 seconds, speed 3.
  • Add the remaining ingredients and mix approx. 20 seconds, reverse, interval speed until combined.
  • Roll and bake as per above method.
Store
  • Store in an airtight container in the fridge or freezer.
Notes
Gluten and grain-free
 Replace the oats with quinoa flakes (or millet flakes or rice flakes) and spelt flour with buckwheat or a gluten-free flour. You may have to adjust the amounts so that the mixture is sticky and moist but able to be squeezed into balls (with wet hands). Just keep adding more rolled grain and gluten-free flour until it feels right.
Dairy-free
 Replace the butter with coconut oil (but they do loose the classic buttery ANZAC flavour). You may need to adjust the oil quantities slightly so the dough holds together. 
Vegan
 Choose the dairy-free variation and rice malt syrup as your sweetener.
Coconut-free
 Replace the coconut with more ground seeds.
Sesame-free
 Replace the sesame seeds with sunflower seeds.
Fructose friendly
 Choose rice malt syrup as your sweetener and omit the rapadura.
Make an Anzac slice
 Press this mixture firmly into a small slice tin lined with baking paper. Allow to cool fully and chill in the fridge before slicing (to get a crumb free slice).
Chocolate chip Anzacs
 If I know I have fussy guests for morning tea, I often press a piece of dark chocolate onto the top of the flattened biscuit dough. This usually gets fuss pots over the line!
  
  
I love to receive feedback - post yours in the comments below. Do you have an ANZAC day family tradition?
 "I have made your nourishing Anzacs several times now and my grandmother wants me to write out the recipe for her...she's 87 and has been baking for over seven decades, so I think that's a huge compliment!"  Rachael, QLD