This No (tomato) Sauce is a delicious substitute for those who would like to make some of the tomato based dishes, but find tomatoes irritating. My son doesn’t tolerate a lot of tomato sauce, so this is a common sub, especially when I find capsicum at a good price at the market. I often batch…
vegan
Apple Pie Granola
This Apple Pie Granola is sweetened with pureed fruit which makes for a crispy crunchy granola that my whole family adores. I love having a muesli or granola ready made in my pantryโฆ in fact Iโm lost without it. But I also like to mix it up flavour wise and Iโve realised my kids get…
Cassava Pita (gluten-free)
Soft and flavourful these gluten-free Cassava Pita are tender, chewy, and flaky and make them ahead to keep on hand in the freezer or fridge! I love these alongside eggs at breakfast, with Mediterranean Chicken or with a variety of hummus. Health benefits Cassava flour is derived from the tuberous root vegetable Cassava (kind of…
Lime Coconut Honey Bliss Bites
These Lime Coconut Honey Bliss Bites are so incredibly easy to make and super nourishing and immune supportive. Healthy treats do not get any easier than this!! Health benefits The almond meal is a source of protein and essential fats. The coconut and coconut oil are immune supportive. The principle medium-chain-fatty-acids (MCFAโs) in coconut oil…
Snap Crackers
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Tuscan Sausage Bean Ragu
This simple, budget friendly one pan Tuscan Sausage Bean Ragu is sure to become a winner. It’s a one pot (or pan) meal that my whole family loves. If you have leftover sausages, this is a perfect way to repurpose them too. Health benefits The combination of quality sausages, cannellini beans and cavolo nero provides…
Custard Toasts
This quick easy Custard Toasts is inspired by the viral TikTok recipe – but with a few Well Nourished twists and variations. If you’ve had the time to make your own sourdough, great! Otherwise any good quality bread will be just as delicious- a crunchy shell of bread, filled with lightly sweetened custard and topped…
Immune Support Smoothie
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Sicilian Bean Soup
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Carrot Pakora
These crispy Carrot Pakora are just so easy to make for a delicious snack or light meal. They are perfect for those intolerant to egg, gluten, nuts and dairy. Pakora can be made with any firm veggies, and they are a super popular street food in India. I also love these with cauliflower, red onion…
Apple Pie Baked Oatmeal
This apple pie baked oatmeal is a delicious, nourishing breakfast that tastes just like dessert but is packed with wholesome ingredients to keep you fuelled through the day. With warm cinnamon, soft baked apples, crunchy pecans or walnuts, and a creamy oat base, itโs an easy way to bring the comfort of apple pie to your morning routine.
If you have time in the morning this is great to cook fresh, otherwise make the night before and reheat portions in the morning for a quick and sustaining breakfast.
Health benefits
Oats provide a steady release of energy and are rich in fibre to support digestion and balance blood sugar levels. Apples add antioxidants and natural sweetness, while cinnamon helps stabilise blood sugar and offers anti-inflammatory benefits. The addition of eggs, yoghurt, and nuts means youโll also get protein and healthy fats to keep you satisfied for longer, so this isnโt just comforting – itโs a balanced, nutrient-rich start to the day.
Ingredients
This recipe brings together simple, nourishing staples like rolled oats, apples, cinnamon, and eggs, all baked into a soft, cake-like texture. A little butter (or coconut oil) adds richness, nuts bring crunch, and the natural sweetness of honey or maple syrup ties it all together. Youโll also need milk of your choice and yoghurt for creaminess, which makes this dish versatile for different dietary needs.
How to make this apple pie baked oatmeal
Making apple pie baked oatmeal couldnโt be simpler. Start by blending the milk, eggs, natural sweetener, cinnamon, melted butter, vanilla, and salt into a smooth mixture. In a greased baking dish, combine oats, grated apple and your choice of nut meal or power booster, then pour the wet mixture over. Scatter pecans or walnuts on top for crunch and bake until just set in the middle. Itโs quick to prepare and the oven does the rest of the work, filling your kitchen with the scent of baked apple pie.
Serving suggestions and how to store
This baked oatmeal is best enjoyed warm, served with a dollop of creamy yoghurt, but itโs also great cooled and sliced into portions for breakfast on the go. For a more indulgent option, drizzle with extra honey or a spoon of nut butter. Store leftovers in an airtight container in the fridge for up to a few days, or freeze individual slices for a ready-to-go breakfast anytime.
Vary this apple pie baked oatmeal to suit your needs
If youโre gluten or grain-free, swap the oats for rolled quinoa, millet, or rice flakes. For a dairy-free version, choose coconut milk and replace the butter with macadamia nut oil, then serve with coconut yoghurt. Nut-free options work just as well by replacing the nut meal with ground seeds or hemp seeds. If youโre avoiding eggs, use chia seeds instead – the bake wonโt set quite as firmly, but it will still taste delicious.
Take a look at the variations (below the main recipe) for suggestions to alter the recipe to suit many specific dietary requirements.
For more delicious, easy to make prep-ahead heathy breakfast recipes, click HERE.
Apple Pie Baked Oatmeal
Ingredients
- 500 ml milk (of choice) (2 cups)
- 2 egg/s
- 85 g rice malt syrup, honey or maple syrup (ยผ cup)
- 1 tsp vanilla – extract or essence
- 1 tbsp ground cinnamon
- 40 g butter (3 tbsp), melted
- ยผ tsp sea salt
- 180 g rolled oats (2 cups)
- 2 apple/s – peeled and grated or 1cm dice
- 3 tbsp power booster – recipe here OR a nut meal
- 60 g pecan or walnuts (ยฝ cup)
Serve
- 250 g natural, Greek or coconut yoghurt (1 cup)
Instructions
- Preheat your oven to 180ยฐC /350ยฐF (fan-forced).
- In a food processor or jug combine the milk, egg, sweetener, vanilla, cinnamon, melted butter and salt. Blend (or whisk well) to combine.
- In a small greased baking dish (or tray) place the oats, diced apple and the power booster (or nut meal). Mix well.
- Pour over the liquid. Top with pecans or walnut halves.
- Bake for 20 โ 30 minutes or until it is set (just firm in the middle). Eat immediately or cool and slice into portions.
Thermomix method
- Preheat your oven to 180ยฐC /350ยฐF (fan-forced).
- Start with grating/chopping the apple. Peel it and cut into chunks, then finely chop 5 seconds, speed 3. Set aside in the small greased baking dish (or tray) with the oats and the power booster (or nut meal). Mix well.
- Then melt the butter. 30 seconds, 90 degrees, speed 2.
- Add the milk, egg, sweetener, vanilla, and cinnamon. Blend 30 seconds, speed 5.
- Pour over the liquid. Top with pecans or walnut halves.
- Bake for 20 โ 30 minutes or until it is set (just firm in the middle). Eat immediately or cool and slice into portions.
Serve
- Dolloped with yoghurt.
Store
- Store in an airtight container in the fridge or freezer.
Notes
Gluten and grain-free
Use rolled quinoa, rolled millet or rolled rice flakes instead of oats (or a mixture).Dairy-free
Choose a coconut or nut milk. Swap the butter with macadamia nut oil. Serve with coconut yoghurt.Nut-free
Replace the nut meal with ground seeds, hemp seeds or you can leave this ingredient out.Egg-free
Replace the egg with a tablespoon of chia seeds. ย ย ยWhat did you think of this delicious flavour combination? Let me know in the comments belowโฆ
Simple Spelt Pita
Get ready to savour the simple joy of homemade spelt pitas! This Simple Spelt Pita recipe is all about keeping things easy and wholesome. With just a handful of ingredients and a straightforward process, you’ll be enjoying soft and additive-free pitas in no time. Say goodbye to store-bought options and hello to a healthier alternative…
Brussels Almonds Bacon
These Brussels Almonds Bacon is a simple, quick and easy to make side. This will definitely turn any brussels sprout hater around. Long-gone are the days of grey, limp, over-cooked sprouts – the essential trick to the greens is to keep the cook time short! The bacon gives a wonderful salty complement and the roasted…
Overnight Sourdough Pizza Dough
We are big fans of pizza night in our family. I often make this Overnight Sourdough Pizza Dough on a Friday so most of the hard work is done by Saturday night.ย Sourdough pizza is crisp and chewy and really flavoursome. Our favourite pizza combinations are mozzarella, potato and rosemary or pumpkin, feta, olives and fresh…
Blueberry Orange Overnight Oats
Another quick and easy, delicious brekkie recipe, these Blueberry Orange Overnight Oats are a healthy, fibre rich way start to the day. Health benefits Oats are a really nourishing, mineral rich grain that are high in fibre and protein. In herbal medicine they are also restorative to the nervous system. The chia provide more nourishment…
Sourdough Bagels
Sourdough bagels have a chewy texture and are soft, salty and delicious. I often make these for my family and serve them with all of our favourite fillings. Egg, bacon, rocket and tomato relish is a firm favourite and this makes a great brunch or even an easy weekend dinner. If you like a more…
Apricot Coconut Cookies
Enjoy in the beautiful flavours of our easy-to-make Apricot Coconut Cookies. These scrumptious treats are not only delicious but also packed with wholesome ingredients. Perfect as a post-school snack or a lunchbox surprise for kids (if nuts allowed or make the variation), these cookies are sure to become a favourite in your household. Health benefits…
Peanut Noodle Bowl
This peanut noodle bowl is the perfect mix of fresh, crunchy veggies and a rich, creamy peanut sauce. Itโs quick to make and endlessly adaptable, whether youโre craving tofu, chicken, or any other protein. Packed with vibrant colours and flavours, itโs a healthy, satisfying meal thatโs great for lunch, dinner, or meal prep.
Health benefits
Loaded with plant-based protein from tofu and fibre from fresh veggies, this gluten-free and dairy-free peanut noodle bowl is both nutritious and delicious. The healthy fats from peanut butter and olive oil support health, while the colourful vegetables add antioxidants and essential vitamins. Itโs a balanced, nutrient-dense meal that will keep you full and satisfied.
Ingredients
The best part about this Thai noodle salad is that it’s made with pantry staples. The ingredients are simple, wholesome and very adaptable. They include firm tofu, fresh veggies like cabbage, carrots, red capsicum (red peppers), coriander (cilantro) and a creamy peanut dressing that’s made with peanut butter, rice vinegar, fresh garlic and tamari. You can easily swap out proteins or use what you have on hand, making it a flexible, go-to recipe for busy days.
How to make this Peanut Noodle Bowl
Making this peanut noodle bowl is super simple. Cook your tofu until golden, then prepare your noodles and veggies. Toss everything together with the homemade peanut dressing, which comes together in minutes. For extra crunch, sprinkle some roasted peanuts on top. Delicious and easy!
Serving suggestions and how to store
Serve your peanut noodle bowl fresh with a sprinkle of roasted peanuts for added crunch. Itโs great on its own or paired with extra protein like chicken or boiled eggs. Store any leftovers separately in airtight containers: the tofu in the fridge or freezer, the salad in the fridge, and the dressing in a jar ready for your next meal.
Vary this Peanut Noodle Bowl to suit your dietary needs
To make this dish soy-free, replace the tamari with coconut aminos. For a nut-free version, swap the peanuts and peanut butter with sunflower seeds and tahini. You can also swap the tofu for other proteins like chicken, pork, or eggs, depending on your preference! If you don’t like coriander, swap it with fresh mint or Thai basil.
For more delicious, healthy Nourish Bowl recipes, click HERE.
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Peanut Noodle Bowl
Ingredients
- 450 g firm organic tofu – alternative proteins below
- 2 tbsp extra virgin olive oil
- 200 g vermicelli rice noodles
- 1 tbsp extra virgin olive oil
- ยผ red cabbage – finely sliced
- 1 red capsicum/s – sliced
- 1 carrot/s – julienne or grated
- 1 bunch/s fresh coriander leaves – leaves from stems
- Sea salt and freshly ground black pepper – to taste
Dressing
- 3 tbsp peanut butter
- 1 clove/s garlic – crushed
- 2 tbsp rice wine vinegar – or apple cider vinegar
- 2 tbsp tamari
- 60 ml water (ยผ cup)
- chilli flakes – to taste, optional
Serve
- ยฝ cup/s roasted peanuts – optional
Instructions
- Heat a large pan over a medium heat. Dice the tofu into cubes. Heat the olive oil in the pan and cook the tofu turning so all sides are golden brown.
- Pour boiling water over the noodles and set aside (follow the packet directions for preparing the specific noodles you are using). Once they are ready, rinse in cold water, drain well and then toss through a tablespoon olive oil (this prevents them sticking).
- Prepare the vegetables and combine in a large container (with a lid that you can store them in).
- Make the dressing by combining all the ingredients together in a jar or bottle. It should be a thick drizzle. If you need to add a little more water, do so.
Serve
- Arrange your nourish bowl by combining the salad with the noodles and dressing and toss well to coat it evenly. Top with the tofu (or leftover meat) and peanuts.
Make ahead
- Prep all the components ahead and store the tofu or protein in an airtight container in the fridge.
- The salad in an airtight container in the fridge.
- The dressing in a jar or bottle in the fridge.
Store
- Store the fully prepared salad in an airtight container in the fridge.
Notes
Warm bowl
Heat the tofu (or meat).Alternative proteins
Replace the tofu with cooked chicken, pork, fish or boiled eggs.Onion pickle
Lovely with onion pickle added.Soy-free
Replace the tamari with coconut aminos.Nut-free
Replace the peanuts with pumpkin or sunflower seeds and the peanut butter with tahini (or almond butter for peanut-free). ย ย ย ยMy family loves this delicious Peanut Noodle Bowl..let me know what you thought in the comments belowโฆ
Lentil Beetroot Nourish Bowl
This delicious Lentil Beetroot Nourish Bowl is a perfect combination of earthy lentils and the sweet flavours of beetroot. Packed with wholesome ingredients and bursting with flavour, this nourishing creation promises to satisfy both your hunger and your health goals. Loaded with essential nutrients, vitamins, and antioxidants, this bowl is a testament to the power…
Slow Cooker Sweet Potato Dhal
There are days when we are short on time and low on fresh ingredients! On those days, I make this Slow Cooker Sweet Potato Dhal. I always seem to have the simple ingredients on hand and it can be put on to slow cook around lunchtime so it doesnโt matter if I miss the early-morning-slow-cooker…
French Dressing
Do you enjoy having freshly prepared salads with your meals, but get tired of store-bought dressings? Look no further than this simple and versatile French dressing recipe! Making a jar of this dressing once or twice a week will ensure that you have a creamy, delicious and nourishing dressing on hand to complement any salad….
Gluten-free Porridge
On a recent trip interstate I went shopping for a quick, easy and healthy hot breakfast to start the day (particularly for my 15yo son who just can’t be filled up). So as well as eggs, I was on the look out for a porridge for him (as he eyeballed the sweet sachets of oatmeal)….
Easy Red Onion Pickle
I love to have a jar of Easy Red Onion Pickle in the fridge to add extra colour and flavour to meals. They are delicious alongside veggies, grilled or roasted meat, as an addition to wraps, burgers, sandwiches, salads or just a milder way to enjoy onion in salads.
Health benefits
This Easy Red Onion Pickle recipe offers several health benefits. Red onions are packed with antioxidants, particularly quercetin, which helps combat inflammation and supports heart health. Apple cider vinegar is known to improve digestion, which can enhance nutrient absorption. It has also been shown to improve insulin sensitivity supporting stable blood sugar levels. While this recipe doesn’t ferment long enough to create probiotics, apple cider vinegar itself can support a healthy gut by balancing pH levels.
These quick pickled red onions make for a tasty and healthful addition to various dishes, enhancing flavour while offering nutritional benefits.
Ingredients
All you need for these quick pickled onions are a few basic ingredients, including finely sliced red onion, apple cider vinegar, coconut sugar or rapadura, and sea salt.
How to make easy red onion pickle
Warm the vinegar, sugar and salt in a small saucepan until everything dissolves. Pop your sliced onions into a jar or mason jar, then pour the hot pickling liquid over the top and press them down so theyโre mostly submerged. They soften quite quickly, so just give them a stir over the first hour to help them settle under the liquid.
Serving suggestions and how to store
Theyโre ready after about fifteen minutes, but the flavour develops beautifully if you chill them. Keep them in a sealed container or jar in the refrigerator for up to a week. Use them anywhere you want a bright pop of flavour: piled onto salads, with grilled meat or fish, slices added into wraps, stirred through bowls or added to burgers. I love this a lot on Smashed Avocado Toast. My whole family adore the taste of these pickled onions and request them weekly.
Vary this easy red onion pickle to suit your dietary needs
You can use any natural sweetener you like (honey, maple syrup, rice malt syrup). Add chilli flakes for heat, mustard seeds or peppercorns for a more traditional vibe, or swap the vinegar for red wine vinegar or white vinegar or white wine vinegar if thatโs what you have on hand.
Easy Red Onion Pickle
Ingredients
- 1 red onion/s (large) halved and finely sliced
- 120 ml apple cider vinegar (ยฝ cup)
- 2 tbsp coconut sugar or rapadura – or sweetener of your choice
- 1 tsp sea salt
Instructions
- Place the apple cider vinegar, sweetener and salt in a small saucepan and bring to the boil, stirring to dissolve all ingredients.
- Place the onions into a mason jar or airtight jar.
- As the pickling liquid comes to the boil, pour it over the onions, making sure you press the onions down to be mostly covered by the liquid. They do collapse as they pickle so for the first hour or so give them a stir until they are below the vinegar.
- Set the onions aside for 15 minutes, stirring occasionally, then they are ready to used or store in the fridge for up to a week.
Serve
- Delicious alongside grilled or roasted meat, as an addition to wraps or a milder way to enjoy onion in salads.
- Serve with one of our fabulous Dhal recipes or any of the curries.
Store
- In an airtight container for up to a week.
Notes
Add to….
- Eggs cooked anyway
- Salads
- Steak (or any fish or meat)
- In sandwiches (my son loves it with nitrate free ham in his roll at school)
- With a curry or dhal
- On a hamburger
Did you love this easy red onion pickle?ย Let me know how you used them in recipes in the comments below…
Recipe by Kristin Cosgrove
Hi, Iโm Kristin Cosgrove. Iโm a mum, student of psychology and passionate whole foods cook. I love to share my love for simple, seasonal recipes and my modern approach to cooking for my family. I live on the Surf Coast with my husband and three children.
You can find me on Instagram at @kristinjcosgrove
Noodle Jar
This is one of many upcoming prep-ahead lunch options I’ve developed for you. The Noodle Jar recipe is a fantastic option for those times when you want a warm and satisfying meal and aren’t in the mood for a salad. This recipe allows you to prepare your meal ahead of time, making it convenient and…



