wheatfree

Strawberry Shortcake Protein Smoothie

October 17, 2018 | After School Snacks, Drinks & Smoothies

This strawberry shortcake protein smoothie has been an absolute lifesaver lately. You see my 10 year old son is growing at a rate of knots. He has size 10 adult mens feet (we call him ‘the hobbit’ lol) and he’s a big, athletic kid. He’s mad for sport and at the moment, he is training sometimes twice a day (athletics and nippers season is in full swing for him). So feeding him nutritionally balanced meals and snacks is especially important for his day to day wellness and his ability to train often and hard.

When I’m creating a meal, I primarily focus on the macronutrients – the balance I’m after is a complete source of protein, plant based carbohydrate (vegetables, fruit, whole grains) and good fats. I believe if they are coming from a variety of whole foods sources, the micronutrients take care of themselves.

Dietary variety really is key to good nutrition as it increases the range of micro-nutrients derived from food, therefore protecting against deficiencies developing. Carbohydrate I find pretty easy to include in meals and snacks, but ensuring a good variety of quality protein and fats, I find a little trickier.

Why is protein SO important?

We all need protein to build new cells and repair tissue. It is especially critical for kids, pregnant women, athletes, those suffering chronic illness or injury, those with dietary restrictions and the elderly. Protein is used extensively by everybody, everyday. Protein is used to make digestive enzymes, to repair the digestive tract, to make antibodies to fight infection, to grow skin, hair, nails, to make blood cells, for strong bones, to build muscle, to make hormones, to stabilise our blood sugar….I could go on forever really.

We cannot store protein, so it’s safe to say, that in order to replace, rebuild and repair, we need to consume protein very regularly.

Protein deficiency is common

In my experience, insufficient dietary protein is surprisingly common, especially amongst fussy kids, pregnant women, athletes, those with food intolerance and the elderly. The one thing that a swing towards processed foods has done, is dramatically reduced the amount of protein many people consume. You see most processed, convenience foods are generally a combination of fat and carbohydrate (breads, breakfast cereals, crackers, muesli bars, pasta and noodles). Anything with a shelf life is generally protein deficient.

It’s a bit of a vicious circle because people who are lacking protein also often reject eating it, craving high energy foods like refined, simple carbohydrate. They may also have also have a poor appetite for ‘meals’ and often just want to snack throughout the day. Poor variety is also another issue, where they may eat protein, but only from one source e.g.; dairy is common. To make matters worse, I’ve also found those deficient in protein are often also deficient in a number of key micronutrients (vitamins and mineral) found in good amounts in, you guessed it, protein rich foods. These micronutrients not only support their health, but help to build a robust appetite for other good foods (like veggies).

Protein supplementation

As you know, I’m a huge advocate of persisting to teach kids to love eating a good variety of whole foods – first and foremost. If you have a picky eater The Raising Well Nourished Kids Podcast is worth a listen to support you to support your young people in developing healthy eating habits and positive relationships with and through food. You can listen on Apple Podcasts, Spotify, YouTube or your favourite podcast App!

However, just as medicine is required occasionally for illness, supplementation is often critical in restoring the appetite and desire for whole foods, especially in picky eaters. Protein supplementation is also often required for people who suffer chronic illness, are athletes or suffering with food intolerance which restricts their protein intake (egg, nut, dairy allergies for example).

It is also very helpful for those mornings that go pear-shaped and a sustaining brekkie is required quickly. As much as I’d like to serve a nutritionally balanced, high protein brekkie each and every morning, some days time is just stretched (like when my kids have a 5am swim squad and we are up at 4.30am) and a protein powder supplement is invaluable.

The vast world of protein powders

Navigating the many types of protein powders available is tricky business. Many brands are derived from feed-lot, grain-fed cows (also often fed GMO’s), highly processed soy proteins and contain franken-sugars, fructose, maltodextrin starches (aggravate blood sugars and the GIT), additives and more yuk ingredients.

Most also contain absolutely no plant fibre, good fats or micronutrients (vitamins and mineral) so nutritionally they are incomplete and not at all reflective of a well rounded, whole food meal. Thankfully, there are a select few which offer balanced nutrition and do what we need them to do – provide a sustaining, nutritious supplement, and here’s the clincher, that actually tastes good. It’s just got to taste good right?

What to look for when choosing protein powders

When choosing a wholefood-based protein powder, there are several key factors to consider to ensure you’re getting a good-quality and effective product:

Ingredients: Look for a protein powder that is derived from wholefood sources, such as 100% grass-fed collagen, pea protein, brown rice protein (preferably non GMO, sprouted and fermented), hemp protein, or a blend of these. If you’re okay with dairy, choose a Whey based protein powder, ensure it is grass-fed and/or organic. Avoid products with additives, artificial flavours, excess sugar or artificial sweeteners.

Nutritional Profile: Assess the nutritional content beyond just protein. Look at the levels of essential amino acids, vitamins, and minerals present in the powder. A good wholefood-based protein powder will offer a range of nutrients beyond just protein.

Allergen Information: Consider any allergies or dietary restrictions. Wholefood-based protein powders are often suitable for those with common allergies (e.g., dairy, soy, gluten), but always check the label for potential allergens.

Taste and Texture: Personal preference matters too. Choose a protein powder that tastes good to you and mixes well with your favourite fruits and fluid (I love making smoothies with coconut water and yoghurt) or add protein powder to recipes like pancakes, overnight oats or chia puddings. Some wholefood-based powders can have a grainier texture, which may be a consideration.

By considering these factors, you can select a wholefood-based protein powder that aligns with your dietary preferences, nutritional needs, and taste preferences, ensuring you get the most out of your protein supplement.

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

Health benefits of this strawberry shortcake protein smoothie

Packed with antioxidants from strawberries, protein from yoghurt and almonds, and added fibre from raw cauliflower, this strawberry shortcake protein smoothie is a nutritious powerhouse. It provides a boost of energy, supports muscle recovery, and helps maintain a healthy gut.

Ingredients

The combination of strawberries, almonds, creamy yoghurt, and a hint of vanilla creates a naturally sweet smoothie that’s satisfying and nourishing. The shortcake-inspired almonds add a delicious crunch, making every sip a treat.

How to make this strawberry shortcake protein smoothie

Start by toasting almonds coated in maple syrup and protein powder for a crunchy shortcake topping. For the syrup, blend strawberries and maple or rice malt syrup. Then, blend the smoothie ingredients—frozen strawberries, cauliflower, coconut water, yoghurt, vanilla extract and plain or vanilla protein powder—until creamy. Assemble by swirling the strawberry syrup in the glass, pouring in the smoothie, and garnishing with the crunchy shortcake topping.

Serving suggestions and how to store

Serve this smoothie immediately with the crunchy almonds piled on top for the best texture. Leftovers can be frozen into popsicle moulds or small containers for a quick, nutritious snack later.

Vary this strawberry shortcake protein smoothie to suit

For a vegan option, use coconut yoghurt and a plant-based protein powder. If you’re short on time, blend all the ingredients together without worrying about the syrup and layering. Want a nut-free option? Swap almonds for sunflower or pumpkin seeds.

For more delicious, easy to make healthy smoothies, click HERE

Print Recipe

5 from 3 votes

Strawberry Shortcake Protein Smoothie

This is a delicious, super simple recipe that we often have for breakfast or for an after school, pre-sport snack (I pop it in a thermos to keep it nice and cold)…

Prep Time10

Total Time10

Course: Breakfast, Snack

Servings:

Author: Georgia Harding

Ingredients

Shortcake

35 g raw almonds (¼ cup)
1 tbsp maple syrup
1 serve/s wholefood protein powder -vanilla or plain flavour

Syrup

4-5 fresh strawberries
1-2 tbsp rice malt syrup or maple syrup

Smoothie

1½ cup/s frozen strawberries
2 floret/s cauliflower -raw and roughly chopped
60 ml coconut water (¼ cup)
250 g natural, Greek or coconut yoghurt (1 cup)
2 serve/s wholefood protein powder -vanilla or plain flavour
1 tsp vanilla -powder, extract or essence
2 fresh strawberries -sliced into flat edged quarters (for garnish)

Instructions

Shortcake

On a tray line with baking paper place the almonds and drizzle with the syrup. Toss to coat. Sprinkle over the protein powder and toss to coat the nuts.
Place under a low grill to toast for 5 minutes (watching carefully so they don't burn).
You can always do a big batch of the nuts for a fabulous, protein rich snack (store in an airtight jar in the fridge but be careful - they are soooo moorish).

Syrup

In a high powered blender place the strawberries and the syrup. Blend for 10 seconds to make a syrup and pour into the serving glasses. If using a Thermomix speed 8, 10 seconds.

Smoothie

Without washing the blender, add the frozen strawberries, cauliflower, coconut water, yoghurt, vanilla and protein powder. Blend well until smooth and creamy. If using a Thermomix speed 9, 30 secs.
Tilt the serving glass so the syrup coats the sides. Place the cut strawberries on the sides of the glass and carefully pour in the creamy smoothie touching the sides three times to create the streaky finish.

Serve

With the roughly chopped nuts piled on top.

Store

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

Notes

Shortcut

If you aren't bothered about how it looks, just add all of the ingredients for both the syrup and smoothie into the blender at once.

Vegan

Choose the vegan protein blend and coconut yoghurt.

Make ice-blocks

My kids love this blend frozen into ice-blocks. These are super convenient for a nutritious snack on the go.

Enjoy (I know you will :)). Post your comments and any questions in the comments below.

Kimchi Fried Brown Rice

September 26, 2018 | Budget Friendly, 30 Minute Meals, Pork recipes, Vegetarian

This Kimchi Fried Brown Rice is such a versatile meal that my family loves for dinner, breakfast or as leftovers (cold) in their school lunches…aka fried rice salad. It’s so quick and easy to make and the addition of the kim chi balances out the flavours beautifully.

Sometimes, if I’m cooking brown rice, say for a curry for dinner, I’ll cook extra so I can make this for breakfast the next morning.

Health benefits

Did you know that half of the daily calories for half of the world’s population come from rice? For many of the oldest living people in the world, brown rice is a dietary staple being a low allergenic, high fibre and nutrient rich food. Combined with protein from the eggs and more plant based goodness from the veggies and kim chi, this is one nourishing meal.

Ingredients

The base includes cooked brown rice, kimchi, and a mix of vegetables such as carrots, broccoli, and snow peas, with a delicious sauce made from tamari (soy sauce), sesame oil, and a touch of natural sweetness from coconut sugar or rapadura. Bacon and eggs add protein, but the recipe offers vegetarian and vegan alternatives.

How to make this kimchi fried rice

Start by scrambling the eggs in a wok or pan with a little oil and set them aside. Sauté diced bacon and red onion until the onion softens, then add garlic, ginger, carrots, and broccoli. Stir-fry the mixture briefly before incorporating the cooked rice, sauce, scrambled egg, and snow peas. Continue to stir-fry until the vegetables are tender and everything is well combined. Serve with a generous dollop of kimchi and a sprinkle of spring onions for garnish.

Serving suggestions and how to store

Serve immediately as a main meal or side dish. Leftovers can be stored in an airtight container in the fridge for up to three days or frozen for later. Reheat in a pan or microwave until heated through.

Vary this kimchi fried brown rice to suit your dietary needs

For a vegetarian option, omit the bacon and substitute with tempeh or firm tofu. Egg-free? Use soft tofu as a scramble substitute. To make it vegan, combine both the vegetarian and egg-free variations. If you need to avoid onion and garlic, replace them with fennel and chilli for a different flavour profile. Adjust oils and sweeteners for nut, sesame, or fructose-free preferences. Tailor the recipe with your favourite proteins or vegetables to suit your taste and dietary goals.

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

Print Recipe

4.87 from 15 votes

Kimchi Fried Brown Rice

Fried Rice is such a quick and easy meal that my whole family loves. The kimchi adds a really nice acidity and is great for supporting digestive health.

Prep Time15

Cook Time15

Total Time30

Course: Main Course

Cuisine: Asian

Servings:

Author: Georgia Harding

Ingredients

1 tbsp peanut oil or olive oil
3 egg/s -beaten
2 rasher/s bacon -diced (see vegetarian variation below)
1 red onion/s -peeled and finely diced
2 clove/s garlic -crushed
3 cm ginger root -finely grated
2 carrot/s -peeled and diced
½ broccoli -cut into small pieces
3 cup/s leftover cooked brown rice -which works out approx. 1 cup raw
12 snow peas -trimmed and sliced
4 tbsp kim chi
2 spring onion/s -white part sliced thinly

Sauce (mix these 3 ingredients together)

2 tbsp tamari -or coconut aminos
1 tbsp sesame oil
1 tbsp coconut sugar or rapadura

Instructions

In a non-stick or cast iron pan or wok, add a splash of oil. Heat over a low to moderate heat and add your eggs, stirring to scramble them. Set aside once firm.
Add your bacon and red onion to the pan and stir until the onion just starts to soften. Add the garlic, ginger, carrots and broccoli and stir-fry for another 2 mins.
Next add the rice, sauce, egg and snow peas. Stir-fry for another 5 minutes until the vegetables start to soften.
Divide between four bowls and top each with a tablespoon of kim chi.
Garnish with spring onions and enjoy.

Store

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

Notes

Vegetarian

Omit the bacon. You might like to add in slices of tempeh or firm tofu.

Egg-free

Replace the eggs with ½ cup soft tofu and scramble this as you do the eggs.

Vegan

Combine the vegetarian and egg-free variations.

Onion and garlic-free

Replace the onion, garlic and sprinkle onion with a small bulb of fennel, finely diced and a small red chilli.

Nut and sesame-free

Replace the peanut oil and sesame oil with macadamia nut oil or ghee.

Fructose friendly

Replace the coconut sugar with rice malt or stevia.

Tailor made

Change up the protein and/or vegetables to suit your taste or dietary goals.

I'd love to hear how you enjoy this delicious, family friendly meal. Let me know, post a comment and rate the recipe below!

gluten-free sodium flavor

Sticky Pecan and Hazelnut Tart

September 7, 2018 | Baked Sweets, Desserts

This Sticky Pecan and Hazelnut Tart is a rich and delicious dessert that balances the nutty flavors of roasted pecans and hazelnuts with a warmly spiced filling. Perfect for special occasions or as a treat, it’s a crowd-pleaser that pairs wonderfully with cream or coconut cream.

This amazingly delicious dessert is thanks to Alexx Stuart from Low Tox Lifes ebook ‘Celebrate – Your Comprehensive Guide to Low Tox Entertaining.’ It’s a standout recipe and I’m so thrilled that Alexx has been generous enough to allow me to share it with you today. My hubby and kids are even more thankful to Alexx, they devoured it, loved it and have requested more!

Health Benefits

This tart incorporates nutrient-dense nuts like pecans and hazelnuts, which are high in heart-healthy fats, antioxidants, and essential minerals such as magnesium and zinc. Using alternative flours like tapioca, almond, and buckwheat makes it suitable for those avoiding gluten, while the coconut oil offers a plant-based option for dairy-free diets.

Ingredients

The tart has a nutty filling made with coconut cream, rice malt syrup (or other natural sweeteners), and warm spices like cinnamon, nutmeg, and cloves. The gluten-free pastry combines tapioca, almond, coconut, and buckwheat flours for a light, delicious base.

How to make this sticky pecan and hazelnut tart

Begin by preparing the pastry. Combine the flours in a food processor, then pulse with chilled butter until crumbly. Gradually mix in a whisked egg, vanilla, cinnamon, and sweetener until the dough forms clumps. Chill the dough for 30 minutes before pressing it into a greased and floured tart tin. Blind bake the pastry, weighted with beans or rice, to achieve a crisp base.

Roast the nuts while the pastry rests, ensuring a rich depth of flavour. For the filling, gently warm the syrup, butter, coconut cream, and spices until combined. Slowly whisk the mixture into beaten egg yolks to create a smooth custard. Arrange the hazelnuts and pecans in the pre-baked pastry shell, layering the custard filling to coat the nuts evenly. Bake the tart until golden and caramelised.

Serving suggestions and how to store

Serve the tart warm or at room temperature with a dollop of double cream or coconut cream. Store leftovers in an airtight container in the fridge to maintain freshness.

Vary this sticky pecan and hazelnut tart to suit your needs

To make this tart dairy-free, opt for coconut oil or ghee instead of butter and pair with coconut cream for serving. For a fructose-friendly version, use rice malt syrup as the sweetener and skip the optional coconut sugar topping. The versatile pastry dough can also double as a shortbread biscuit base, baked and enjoyed with a cup of tea.

For more delicious, healthy dessert recipes, click HERE.

Try this Sticky Pecan and Hazelnut Tart, featuring a spiced nut filling in a gluten-free pastry. Perfect for celebrations or a special treat!

Print Recipe

4.67 from 3 votes

Sticky Pecan and Hazelnut Tart

This gluten free, fructose free, casein and lactose free beauty is an adaptation of that classic, uber sweet sticky pecan tart that we’ve all surely enjoyed in the past? Being gluten free isn’t an affliction and there’s no way we’re missing out on the smell of pastry in an oven or the caramelisation of nuts bubbling away in a tart like this. No siree!

Prep Time45

Cook Time45

Total Time1 30

Course: Dessert

Author: Georgia Harding

Ingredients

170 g pecan nuts (1 cup)
120 g hazelnuts (1½ cups)
6 whole egg yolks
120 g coconut oil -or ghee or butter if not intolerant
100 g coconut cream
170 g rice malt syrup (1 cup) or honey or maple syrup
Pinch ground cloves
Pinch ground nutmeg
1 tsp ground cinnamon

For the Pastry

120 g tapioca flour (1¼ cup)
30 g almond meal (⅓ cup)
20 g coconut flour (2 heaped tsp)
45g g buckwheat flour (½ cup) plus a little more for dusting your hands when pressing out the pastry into the tart shell
140g butter (chilled), sliced into cubes (ghee is the best dairy-free)
1 egg/s whole egg whisked with the vanilla in it
1 tsp ground cinnamon
1 vanilla -or 2 tsp vanilla extract
2 tbsp rice malt syrup - fructose free OR maple syrup OR honey

Instructions

For the Pastry

Pop all your flours in your food processor or thermomix and pulse to combine and aerate.
Add your super chilled butter and blitz until crumble and combined.
Whisk your egg, vanilla, cinnamon and syrup together.
Add about ⅔ of this mixture slowly over 3-4 seconds into the processor. Has it gone to clumps? You’re done. Has it not? Add a tiny bit more.
Save the leftovers of this mixture for a batch of French toast!
Spatula out onto unbleached parchment paper and shape into a ball and pop in fridge for 30 minutes to make it more workable.
Preheat oven to 180℃ / 350℉ fan forced OR 200℃ / 400℉ non fan forced oven.
While the pastry is resting, pop all the nuts onto a baking tray and roast for 8 minutes in the oven (watch they don’t burn!). If you’re using activated nuts, no need to do this step, but if they’re plain, raw nuts, this is crucial. Take out and let cool as you work on other things.
Now, line your quiche / tart tin with coconut oil or butter and then dust with buckwheat flour and shake o excess. This will help you when it comes to dislodging the tart later on!
Plop your pastry blob into the tin and dust your hands with buckwheat to avoid sticking and start working the pastry to all the corners evenly to about ½ cm thick all round. Any excess – make a couple of short bread cookies out of it while you’re blind baking the base!
Now, place parchment on top and weigh it down with raw beans, rice grains or pastry weights and blind bake in the oven for 10 minutes with the weights in, and a further 5 minutes without – this will mean your base isn’t soggy for the finished product later.
Now, take the pastry shell out when you’ve just noticed a little bit of light golden action around the edges – This will mean you won’t have burnt ones later.

For the Filling

Warm the syrup / honey, butter / ghee / coconut oil, cream and spices until all well combined.
Whisk egg yolks and pour very slowly your liquid mix (step 1) into the yolks, while continuing to whisk to avoid the yolk cooking.
Place the hazelnuts into the pastry shell, naked (pop them in a tea towel and shake until most of the skins fall away).
Then pour your liquid over the top, leaving back 100ml liquid to go over the pecans afterwards.
Now, layer your pecans over the top in whatever pretty pattern you fancy.
Now drizzle the rest of the mixture over the pecans (keep a little back if it’s going to overflow. We don’t want that, and everyone’s quiche / tart tins are going to vary a little here)
OPTIONAL: Sprinkle a little coconut sugar over the top of your tart. Not necessary, but will create a nice crust over the top. So.. why wouldn’t you?
Now bake everything together in the oven for 30 minutes until well caramelised and pastry is a deep golden brown.
Remove from the oven and cool.
Then, to dislodge safely without ruining the corner bits of the tart slide the knife to the corners of the underside of the base (if you have a removable base) and apply a little pressure up, and do that to all 4 corners before pressing from the centre.
Serve with double cream or coconut cream. Heaven.

Store

In an airtight container or covered in the fridge.

Notes

Make biscuits

This pastry doubles as a delicious shortbread biscuit – just roll little balls once chilled and press down onto parchment paper with a fork to flatten and bake for 15-20 minutes on 200C / 400F or until golden. Delicious with a cup of tea!

Dairy-free

Choose the dairy-free options.

Fructose friendly

Choose rice malt as your sweetener and omit the coconut sugar.

I'd love to hear how you enjoy this decadent dessert. Post a comment below or even better rate this recipe!

Lamb Coconut Curry

September 5, 2018 | Make-ahead Meals, Red Meat, Freezable Meals, Vegetarian, Slow Cooked

This weeks cracking Lamb Coconut Curry recipe is thanks to the lovely Irena Macri from Irena Macri | Food Fit For Life. I don’t often share other peoples recipes, but Irena is a friend and I really love her cooking style.

This Lamb Coconut Curry is a rich, delicious dish with tender lamb, warming spices, and a creamy coconut milk base. It’s perfect for a hearty, comforting meal, with a balanced combination of protein, healthy fats, and vibrant flavours from the herbs and spices.

Health benefits

Lamb is a great source of high-quality protein, rich in vitamins like B12, which supports red blood cell production. The spices used, like turmeric and fennel seeds, offer anti-inflammatory benefits, while coconut milk provides healthy fats to nourish and satisfy.

Ingredients

This recipe combines diced lamb shoulder, onions, cloves garlic, and celery with fragrant spices such as garam masala and turmeric. Coconut milk forms the rich base, while vegetables like carrots and fresh coriander add texture and freshness. Optional variations make it adaptable to different dietary preferences.

How to make this lamb coconut curry

Start by browning the lamb in your choice of fat, then soften the onions, celery, and garlic with spices. Add coconut milk, tomato paste, water, and sea salt, then slow-simmer for an hour. Add the diced carrots and continue cooking until tender. A final touch of lime juice and fresh coriander brings everything together.

Serving suggestions and how to store

Serve this curry with cauliflower rice, basmati rice or your favourite vegetables for a nourishing meal. It can be stored in the fridge for up to 3 days or frozen for longer-term storage. Reheat gently on the stovetop before serving.

Vary this lamb coconut curry to suit your needs

To make it dairy-free, use coconut oil instead of ghee. For a no-heat version, simply omit the red chili. For a vegetarian option, swap the lamb for chickpeas and serve with rice or quinoa for a complete protein.

I’ve made this several times for my family and they always devour it. So here we have it, I know you are going to love this delicious Lamb Curry…

For more healthy curry recipes, click HERE.

Coconut Lamb Curry - a delicious, easy to make recipe that the whole family will just love.

Print Recipe

4.80 from 25 votes

Lamb Coconut Curry

This Lamb Coconut Curry is an easy to make, nourishing curry that the whole family will love.

Prep Time15

Cook Time1 50

Total Time2 5

Course: Main Course

Cuisine: Indian

Servings:

Author: Georgia Harding

Ingredients

1 tbsp butter, ghee or coconut oil
700 g lamb shoulder - diced
1 onion/s (large) sliced
1 red chilli/s - finely diced
2 stick/s celery - diced
3 clove/s garlic - diced
2 ½ tsp garam masala
1¼ tsp ground turmeric
1 tsp fennel seeds
1½ tsp ghee (or extra coconut oil)
400 ml canned coconut milk (1½ cups)
1½ tbsp tomato paste (omit for AIP)
250 ml water (1 cup)
1 tsp sea salt - or to taste
2 carrot/s - diced

Serve

½ lime/s - juice (to serve)
Fresh coriander or parsley - to garnish
Rice, quinoa or cauliflower rice (to serve)

Metric - US Customary

Instructions

Heat a tablespoon of butter, ghee or coconut oil in a casserole dish or a large saucepan.
Add the lamb and stir on a high heat until slightly browned, about 3-4 minutes.
Add the onion, chilli and celery and cook for about a minute or two, until slightly softened. Bring the heat down to medium.
Add the garlic, garam masala, turmeric, fennel seeds and ghee (or extra coconut oil if avoiding dairy). Stir through and cook for a minute to let the spices release their aromas.
Add the coconut milk, tomato paste, water and sea salt. Stir and bring to boil.
Turn the heat down to slow simmer and cook for 1 hour, covered with a lid. Stir a couple of times.
After an hour, add the diced carrot and cook for a further 30-40 minutes, covered with a lid. Stir a few times.
Sprinkle with some fresh coriander or parsley and a little drizzle of lemon or lime juice before serving.

Serve

Serve with your favourite vegetables or rice, cauliflower rice or quinoa.

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.

Make-ahead

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

Store

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

Grab Bag Formula Method

If you've done the **Grab Bag Formula Short Course, this is the method to convert this recipe...
Place all your prepared ingredients 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 4½ hours.
Taste and adjust the seasoning and spiciness. Sprinkle with some fresh coriander or parsley and a little drizzle of lemon or lime juice before serving.
** 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

No-heat

Remove the red chilli to make it less spicy if cooking for the kids - although it’s not very spicy anyway.

Dairy-free

Choose coconut oil as the fat.

Onion and garlic-free

Replace them with a small bulb of fennel (diced) and a teaspoon of ground cumin.

Vegetarian

Replace the lamb with 2 cans of drained and rinsed chickpeas. Serve with rice or quinoa to ensure you have a complete protein.

Let me know if this is a winner in your household. Post a comment and rate the recipe below.

Vietnamese Meatball Soup

August 22, 2018 | Budget Friendly, 30 Minute Meals, Make-ahead Meals, Pork recipes, Chicken, Freezable Meals, Vegetarian, Soups

This Vietnamese Meatball Soup recipe has become a bit of a staple this winter. Mainly because it’s delicious, easy and quick to make (and it can be customised to include what ever vegetables you have in your fridge). It’s also jam packed with immune supportive ingredients which is so handy at this time of the year.

My 14 year old daughter is a budding singer/ songwriter (you can hear her sing on Instagram). I was talking to her the other day about her inspirations for the lyrics in her songs (which for her age are often very deep). She said she wrote lyrics based on stories or experiences she’s heard about or perhaps a feeling or emotion she’s felt. It got me thinking about how I come up with recipes and I discovered how similar our origins for creativity are. For me a recipe comes to pass based on flavours I’ve enjoyed (generally eating out or when travelling far away places) or based on what I feel like eating (often something my body craves).

In the case of this recipe it was a bit of both – I’ve traveled a lot of Asia (hubby and I backpacked South East Asia, India and Nepal for a year before kids) and I have memories of eating a soup like this in Vietnam. Also, through these colder months, my body has been craving the warming, immune supportive spices in this dish. Creativity comes in so many shapes and forms, for me cooking is one of my favourite creative releases.

Health benefits

This soup is a nourishing powerhouse. The ginger and garlic help support your immune system, while chicken bone broth adds gut-healing properties. The coconut milk brings in healthy fats, and all those veggies pack in antioxidants and essential nutrients to keep you feeling your best. Plus, there’s lots of protein in the meatballs.

Ingredients

You’ll need chicken mince, coconut oil, ginger, garlic, chicken broth, coconut milk, turmeric, kaffir lime leaves, and fresh coriander, along with your choice of veggies. These ingredients not only add layers of flavour but also bring a variety of health benefits like anti-inflammatory properties from turmeric and a boost of protein from the meatballs.

How to make Vietnamese Meatball Soup

Start by making the delicious broth with coconut oil, fresh ginger, garlic cloves, chicken broth, and coconut milk. While it simmers over a medium heat, prepare the meatballs by mixing chicken mince (ground chicken) with grated carrot, ginger, coriander, and a hint of lime zest. Once the broth is ready, add the meatballs and let them cook through. Blanch your veggies at the end, add lime juice, and serve it all up with a sprinkle of coriander (cilantro) and chilli flakes.

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

Serving suggestions and how to store

Serve this soup hot with added rice noodles or rice vermicelli if you’re feeling extra hungry. Store any leftovers in an airtight container in the fridge for up to 3 days, or in the freezer for up to 3 months—just reheat gently on the stovetop to keep everything tender and flavourful.

Vary this Vietnamese Meatball Soup to suit your dietary needs

For a vegetarian option, swap the chicken broth for veggie broth and use tofu instead of meatballs. You can also substitute chicken mince with pork or turkey, or add noodles if you need a heartier meal. Need it to be garlic-free? Skip it and add a pinch of chilli flakes for extra heat.

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

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

This Vietnamese Meatball Soup is delicious, nourishing and so quick and easy to make. It really is 'food as medicine' and a supurb family meal.

Print Recipe

4.95 from 35 votes

Vietnamese Meatball Soup

This Vietnamese Meatball Soup is one of my winter go-to's. It’s easy to whip up, packed with flavour, and you can add whatever veggies are in your fridge. Plus, it's loaded with immune-boosting ingredients—perfect for staying healthy through the colder months.

Prep Time15

Cook Time15

Total Time30

Course: Soup, Main Course

Cuisine: Asian

Servings:

Author: Georgia Harding

Ingredients

1 tbsp coconut oil
1 tbsp ginger root - finely grated
3 clove/s garlic - finely grated or crushed
750 ml chicken broth or stock (3 cups)
400 ml canned coconut milk
1 tbsp ground turmeric
2 tbsp fish sauce
1 tbsp coconut sugar or rapadura
4 kaffir lime leaves - vein removed and thinly sliced
6-8 spring onion/s - white part sliced
Vegetables (of choice to add to soup) (optional) sliced very small is best so they cook quickly. I generally add whatever I have at the time, often broccoli, carrot, snow peas, shiitake mushrooms, and a handful of kale or baby spinach added right at the end.
Sea salt and freshly ground black pepper - to taste
¼ bunch/s fresh coriander leaves - to serve
chilli flakes - to serve

Meatballs

1 cm ginger root - finely grated
2 tbsp fresh coriander leaves - finely chopped
1 carrot/s - finely grated
500 g chicken mince
1 tbsp coconut flour
1 tsp sea salt
ground black pepper - to taste
1 lime/s (large) zest only (add juice to soup to finish)

Instructions

In a large pot, heat the coconut oil. Add the ginger and garlic and sauté for a minute until the garlic just starts softening.
Now add the chicken broth, coconut milk, turmeric, fish sauce, coconut sugar, kaffir lime leaves and spring onion and bring to a rolling simmer.
Whilst that's heating, make your meatballs by putting the ginger, coriander, grated carrot, chicken mince, coconut flour, sea salt, black pepper, lime zest, into a large bowl. Mix together until well combined and form into golf sized balls.
When the soup comes to a rolling simmer, add the meatballs and allow to cook for 5 minutes or so until cooked through (the larger the meatballs the longer they will need).
If you are adding vegetables, carefully remove the meatballs and divide between the serving bowls and add the vegetables to the soup to blanch them for a couple of minutes (take care not to over cook them). Divide the vegetables between the bowls.
Lastly, add the lime juice to the soup, taste and add more seasoning if needed (salt and black pepper).
Divide the soup between the bowls, garnish with the coriander and serve with chilli flakes.

Thermomix

Start with the meatballs. If you are going to make your own chicken mince, do this first and set aside.
Chop the ginger and coriander, 5 seconds, speed 8. Add the carrot 10 seconds, speed 8.
Add the chicken mince, coconut flour, sea salt, black pepper, lime zest, mix 30 seconds, reverse speed 2 (you may need to scrape the sides during the mixing) - make sure it is well combined and form into golf sized balls. Set aside.
Now start the soup. Mince the ginger and garlic, 5 seconds, speed 8.
At this point I transfer it to a pot as the blades will break up the meatballs when cooking them. Continue from step 4 in the method above.

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

Garlic-free

Omit and replace with a pinch of chilli flakes.

Onion-free

Omit the spring onions.

Seafood-free

Replace the fish sauce with a teaspoon of sea salt.

Home made Chicken Bone Broth

Recipe HERE

Different meatball

You can also sub the chicken for pork or turkey.

Vegetarian

Sub the chicken broth for vegetable broth and the meatballs for cubes of firm organic tofu.

Add noodles

If my tribe are extra hungry, I cook up brown rice noodles, strain and divide between bowls. Then just add the above to it when ready (it heats the noodles).

I'd love to hear how you enjoy this delicious, nourishing meal - post a comment or help it to reach more people by rating the recipe.

Asian Mushroom Stir-fry

August 8, 2018 | 30 Minute Meals, Make-ahead Meals, Vegetarian

One thing I’ve learned in my 40 something years is that life is fluid and sometimes you have to surrender to those times that go a little pear shaped. I like to be organised and efficient in my day to day life but the curve balls (which are just part of life and being a parent) leave me floundering occasionally. This is one of those weeks where I’m on the back foot – and this Asian Mushroom Stir-fry recipe was born.

Last week my hubby was away all week, my daughter had a heap of singing competitions/ auditions. Then on the weekend (where I’d usually regroup) we had our nephew stay which was so lovely. But it left me behind the eight ball ahead of another working week which began with two days watching my son’s district athletic carnival.

Busy times like this really highlight how much organisation is the key to eating well. They also make me really glad I have quick, healthy meals like this Asian Mushroom Stir-fry to turn to.

Without a well stocked fridge / pantry and recipes like this, I’m not sure how I’d have got by this last week. For heaps more 30 minute meal inspo, click HERE. I also often turn to slow cooked meals (with minimal prep time) when I’m pushed for time, click HERE for recipes.

Health benefits

Asian mushrooms are such a wonderful immune supportive food and a great source of Vitamin D too. This simple stir-fry not only tastes delicious, but truly is food as medicine.

Ingredients

This stir-fry features a mix of enoki, oyster, and shiitake mushrooms combined with fresh garlic, carrots, spring onions, and snow peas. The simple sauce, made with tamari (soy sauce), mirin, and sesame oil, ties the dish together and adds extra flavour.

How to make this Asian mushroom stir-fry

Start by whisking together the sauce ingredients in a small bowl. Beat the eggs with a tablespoon of the sauce and cook into an omelette, then set it aside and slice into strips. Heat your pan or wok and stir-fry the mushrooms, garlic, carrots, and spring onions in your choice of cooking fat. If the vegetables start to stick, add a splash of water or stock. Once the mushrooms begin to wilt, stir in the remaining sauce, snow peas, and sliced omelette, cooking until everything is tender-crisp.

Serving suggestions and how to store

Serve the stir-fry as a side dish, or pair it with steamed rice or noodles for a complete meal. Add a sprinkle of chili flakes if you like spice. Store leftovers in an airtight container in the fridge and reheat in a pan or wok with a splash of broth or water.

Vary this Asian mushroom stir-fry to suit your needs

For an egg-free and vegan option, substitute the eggs with tofu or tempeh slices and include cashews for additional protein. Replace tamari with coconut aminos for a soy-free version. If garlic isn’t suitable, use grated ginger instead. To make it onion-free, omit the spring onions and replace them with a small, finely diced chili for extra flavor. For a sesame-free dish, omit the sesame seeds and swap the sesame oil with macadamia nut oil. Lastly, if you’re avoiding coconut, cook the vegetables in butter or ghee instead.

This healthy Asian Mushroom Stir-fry is prep to table in less than 30 minutes so it makes for delicious, nourishing fast family food.

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4.84 from 6 votes

Asian Mushroom Stir-fry

This healthy Asian Mushroom Stir-fry is prep to table in less than 30 minutes so it makes for delicious, nourishing fast family food.

Prep Time10

Cook Time15

Total Time25

Course: Main Course, Side Dish

Cuisine: Asian

Servings:

Author: Georgia Harding

Ingredients

3 egg/s -beaten
3 tbsp butter, ghee or coconut oil
350 g mushrooms -shiitake, oyster, enoki are my favourites
2 clove/s garlic -sliced
2 carrot/s -peeled & sliced
6-8 spring onion/s -white part, trimmed and cut into 3cm lengths
10-12 snow peas -halved
1 tbsp black sesame seeds -optional

Sauce

60 ml tamari (¼ cup) -or coconut aminos
1 tbsp mirin
1 tsp sesame oil

Instructions

Start with making your sauce by combining all of the ingredients together in a small bowl.
Beat the eggs in a small jug with one tablespoon of the sauce.
Heat a non-stick or cast iron pan or wok over a moderate heat and add the egg. Cook into a rough omelette and once firm, set aside and slice into strips.
Now heat the coconut oil or butter in the pan (moderate to high heat) and add the mushrooms, garlic, carrots and spring onions stirring well. If the veggies start to stick, add a little splash of water or stock.
After a couple of mins, just as the mushrooms start to wilt, add the remaining sauce, snow peas and sliced omelette.
Cook for a few more minutes stirring often.

Serve

Sprinkle with the optional sesame seeds and serve as a side dish or with rice or noodles as a main meal.
You can also serve with chilli flakes if you enjoy a little heat.

Make ahead

Re-heat by stir-frying in a wok or pan with a splash of broth or water.

Store

Store in an airtight container in the fridge.

Notes

Egg-free and vegan

Replace the egg with slices of tofu and tempeh and serve with rice or add in cashew nuts to form a complete protein. Choose coconut oil as your frying oil.

Soy-free

Choose the coconut or liquid aminos instead of the tamari.

Garlic-free

Replace the garlic with a tablespoon grated ginger.

Onion-free

Omit the spring onion. Replace with a finely diced small chilli if you like.

Sesame-free

Omit the sesame seeds and replace the sesame oil with macadamia nut oil.

Coconut-free

Cook the veggies in butter or ghee.

Gluten-free

True mirin should be gluten-free (as it's made form fermented rice wine) but please clarify this with the miring you buy.

I hope you love this fabulous mid-week meal. Post your comments and questions below.

teaspoon

Red Cabbage Dukkah Slaw (or braise)

July 25, 2018 | Vegetarian, Salads, Side dishes

This Red Cabbage Dukkah Slaw (or braise) is a recipe I often turn to in the cooler months. I think it is the perfect accompaniment to the heavy stews, slow cooked casseroles and roasts that we often enjoy at this time of the year.

For those of you who have been following me for a while now, you’ll know that I believe that dietary variety is really important for maintaining good health. Eating lots of different foods not only keeps cooking and eating interesting, but it’s also essential to ensure that our nutritional requirements are met and also that our gut microbiome thrives (more on why variety is so important for gut health here).

Red cabbage is in season right now (so nutritionally at it’s peak) and it’s one vegetable that many people struggle knowing how to prepare it into a delicious dish. So in the name of expanding upon the variety of foods you eat in your household, here is a delicious, easy to make recipe that you can enjoy as a fresh slaw (I generally have a raw plant based component to every meal I eat) or you can braise the cabbage and enjoy it as a warm side.

Health benefits

Red cabbage is a powerhouse of micronutrients (vitamins and minerals) and protective antioxidants such as anthocyanins and indoles (studies indicate they are important to protect against various cancers).

The dukkah spices are wonderful warming antioxidants and also have anti inflammatory properties. The nuts and seeds add a little protein and good fats.

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.

Ingredients

This dish features finely shredded red cabbage tossed with a zesty dressing made from lime juice, olive oil, and currants. It’s topped with crumbled feta, fresh parsley, and a sprinkle of dukkah to add a flavorful crunch.

How to make this Red Cabbage Dukkah Slaw (or braise)

To prepare this red cabbage slaw, combine currants, lime juice, olive oil, salt, and pepper in a small bowl and let the mixture rest for at least 10 minutes. Toss the shredded red cabbage with the dressing, then finish with crumbled feta, chopped parsley, and dukkah. For the braised version, sauté the shredded cabbage in olive oil over low to medium heat until softened, then mix with the dressing and garnish with the same toppings.

Serving suggestions and how to store

This slaw pairs well with grilled meats, fish, or falafel and can also be enjoyed on its own as a light, flavorful meal. Store any leftovers in an airtight container in the fridge for up to two days. The slaw version is best enjoyed fresh, while the braised version can be reheated and served warm.

Vary this Red Cabbage Dukkah Slaw (or braise) to suit

To make this Red Cabbage Dukkah Slaw (or braise) nut-free, use a nut-free dukkah or toasted sunflower seeds instead. For a fructose-friendly option, simply omit the currants. If you need it to be dairy-free or vegan, skip the feta or replace it with vegan cheese or savory cashew cream. To make it sesame-free, ensure your dukkah mix doesn’t contain sesame seeds by using a suitable store-bought version or preparing your own.

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

This Red Cabbage Dukkah Slaw (or braise) is a delicious recipe that you can enjoy as a fresh slaw or as a warm side.

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4.75 from 4 votes

Red Cabbage Dukkah Slaw (or braise)

This Red Cabbage Dukkah Slaw (or braise) is a delicious recipe that you can enjoy as a fresh slaw or you can braise the cabbage & enjoy this as a warm side. It's two recipes in one!

Prep Time10

Cook Time10

Total Time20

Course: Side Dish, Salad

Servings:

Author: Georgia Harding

Ingredients

40 g currants - (¼ cup)
1 lime/s - juice and zest
60 ml extra virgin olive oil - extra virgin (¼ cup)
¼ tsp sea salt
ground black pepper - to taste
½ red cabbage - finely shredded
40 g feta cheese - goat or cow feta, crumbled (¼ cup)
¼ bunch/s fresh parsley leaves - roughly chopped
2 tbsp dukkah - (recipe linked below or a good store bought dukkah)

Instructions

Slaw

Combine the currants, lime, olive oil and seasoning in a small bowl and allow to rest for 10 minutes (or longer).
Shred the red cabbage and then toss through the dressing.
Top with the feta, parsley and dukkah.

Braise

Combine the currants, lime and olive oil in a small bowl with a good pinch of sea salt and allow to rest for 10 minutes (or longer).
Shred the red cabbage.
Heat a drizzle of olive oil in a pan over a low to moderate heat. Add the cabbage and wilt it whilst stirring often. Try not to brown it, just heat it gently until it has softened (approx. 10 minutes).
Toss through the dressing.
Top with the feta, parsley and dukkah.
Enjoy warm.

Store

Store in an airtight container in the fridge.

Notes

My home made dukkah recipe HERE.

Nut-free

Make a nut-free dukkah or replace with toasted sunflower seeds.

Fructose friendly

Omit the currants.

Dairy-free and vegan

Omit the cheese (you can replace with a vegan cheese or the savoury version of my cashew cream).

Sesame-free

Ensure there are no sesame seeds in the dukkah mix (you may need to make your own, recipe here).

I hope you add this recipe to your repertoire. If you try it, I'd love for you to post a comment.

Chocolate Maple Macadamia Slice

June 17, 2018 | After School Snacks, No-bake Sweets

This healthy Chocolate Maple Macadamia Slice is a delicious and easy treat that perfectly balances crunchy, sweet macadamias with a fudgy chocolate base. Easy to make and packed with wholesome ingredients, it’s perfect for satisfying your sweet tooth naturally.

One of my most favourite spices is cardamon. I love it’s flavour in curries, but also and especially in desserts. I think cardamon and chocolate is a flavour match made in heaven. Combined with the maple roasted macadamia nuts, this Chocolate Slice has become one of my favourite treats. If you’re not a fan of the flavour of cardamon, this is also delicious without…your call!

Health benefits

Cardamon has been used empirically in Ayurvedic medicine for treating mouth ulcers, digestive problems such as nausea, heartburn, bloating and constipation and also to support mood. It’s also a great antioxidant, anti-inflammatory and antibacterial. The almond meal, macadamia nuts and coconut oil are fabulous sources of protein and fat that makes this a supremely satisfying treat.

Ingredients

This slice has a base of almond meal, desiccated or shredded coconut, and cacao, with coconut oil and sweetened with maple syrup. Maple-roasted macadamias add crunch and a caramelised flavour.

How to make this chocolate maple macadamia slice

Begin by toasting the macadamias in the oven with a coating of maple syrup until golden. Allow them to cool while mixing the coconut oil, sweetener, and cardamom in a food processor. Add the almond meal, coconut, and cacao powder to form a glossy mixture. Fold in the cooled, maple-coated macadamias, then press the mixture firmly into a lined slice tin. Freeze for 30 minutes until set, then cut into squares.

Serving suggestions and how to store

Serve chilled straight from the freezer for a firm texture or let it soften slightly for a fudgier bite. Store the slice in an airtight container in the freezer to maintain its texture and freshness.

Vary this Chocolate Maple Macadamia Slice to suit

For a fructose-friendly version, replace the pure maple syrup with rice malt syrup. To make it nut-free, substitute macadamias with pumpkin seeds and almond meal with ground, toasted sunflower seeds. For a vegan option, ensure your sweetener is either rice malt or maple syrup.

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

This Chocolate, Maple Macadamia Slice is a delicious, easy to make sweet treat - it's an intolerance friendly guilt-free way to satisfy a chocolate craving.

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4.82 from 16 votes

Chocolate, Maple Macadamia Slice

This healthy Chocolate, Maple Macadamia Slice is a delicious and easy sweet treat and is perfect for freezer storage!

Prep Time15

Chilling30

Total Time45

Course: Snack

Servings: slices

Author: Georgia Harding

Ingredients

130 g macadamia nuts (1 cup)
1 tbsp maple syrup
100 g coconut oil (½ cup) melted
85 g rice malt syrup, honey or maple syrup (¼ cup)
1 tsp ground cardamom (optional but recommended)
150 g almond meal (1½ cups)
25 g desiccated coconut (½ cup) or shredded
30 g cacao powder (¼ cup) unsweetened Dutch process or raw

Instructions

Preheat the oven to 180℃/350℉.
Place the macadamia nuts on a tray lined with baking paper and toss in the maple syrup.
Pop into the oven for 6-10 minutes to toast them. They should be golden brown but please take care not to over brown them as they can go a bit bitter.
Once toasted removed from the oven and allow to cool fully (the maple sets into a nice crust once cooled).
In a food processor or Thermomix combine the coconut oil, sweetener and cardamon. Mix to combine, Thermomix 5 seconds speed 4.
Add the almond meal, coconut and cacao and mix to combine. If using a Thermomix 10 seconds, speed 4.
The mixture should be glossy (slightly oily) and hold together when pinched. If it seems very wet /oily you may need to add a tablespoon more almond meal.
Fold in the maple roasted macadamia nuts and use the baking paper they were toasted on to line a small slice tin (I used one approx. 18 x 26cm).
Press the mixture into a slice tin very firmly with wet hands and pop into the freezer for 30 minutes to set.

Store

Cut into squares and store in an airtight container in the freezer.

Notes

Fructose friendly

Replace the maple syrup with rice malt syrup.

Nut-free

Replace the macadamia nuts with pumpkin seeds and the almond meal with ground, toasted sunflower seeds.

Vegan

Chose rice malt or maple syrup as your sweetener.

I'd love to hear how you like this combination of flavours. Let me know, leave a comment and rate the recipe too.

fridge dark chocolate sprinkle gluten-free blender blend flour stir sea salt

Easy Lamb Harira

June 6, 2018 | Budget Friendly, Make-ahead Meals, Red Meat, Freezable Meals, Slow Cooked, Soups

Lamb Harira is a hearty, flavour-packed soup-stew that’s especially nourishing during the colder months. With warming herbs and spices, it’s comfort in a bowl, and the best part is how simple it is to prepare. Just 15 minutes of hands-on time in one casserole dish, then let the oven do the work while it slowly braises into something rich and super satisfying. If you prefer, this recipe is also easily adapted for the slow cooker, making it as fuss-free as it is delicious.

Health benefits

This is one nutritionally balanced meal – lots of plant based fibre and available, gut healing protein thanks to the lamb (on the bone) and broth. The addition of the spices further supports the digestive and immune systems, with a boost of liver supporting greens (kale and parsley or coriander) to finish it off.

Ingredients

Key ingredients include lamb shanks, a blend of lentils, kale, and an aromatic mix of cumin, turmeric, cinnamon, and ginger. Tomato passata and chicken stock or bone broth create a rich base for the dish.

How to make this easy lamb harira

Start by pre-heating your oven and combining all the ingredients (except the kale and lemon) in a large ovenproof dish. Add the lamb shanks and cook in a low oven for several hours until the lamb is tender and falling off the bone. Stir in the kale at the end, and let it wilt before serving with a squeeze of lemon and fresh coriander (cilantro) or parsley.

Serving suggestions and how to store

Serve this hearty stew in a big bowl with a wedge of lemon and a sprinkle of fresh herbs. Leftovers can be stored in an airtight container in the fridge or freezer. You may need to add more liquid when reheating, as the lentils will continue to absorb moisture.

Vary this lamb harira to suit your dietary needs

For a vegetarian/vegan version, replace the lamb with mushrooms or chickpeas and use vegetable stock instead of bone broth. To make this onion and garlic-free, substitute with fennel and add extra cumin and chilli powder for flavour. Make it spicy by serving with chilli flakes for an extra kick.

Take a look at the variations (below the main recipe) for suggestions to alter the recipe to suit your specific dietary requirements. There are also instructions to make it vegetarian too!

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

Easy Lamb Harira - This tasty, hearty Lamb Harira soup is a nourishing meal that's great to make ahead as the flavours just get better and better with time. You can make it a couple of days ahead of eating and it can also be frozen.

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4.85 from 38 votes

Lamb Harira

This Easy Lamb Harira is a rich and delicious Moroccan-inspired stew. It's a one-pot wonder made with tender lamb shanks, lentils, and a warming blend of spices. This dish is slow-cooked to perfection, making it a hearty and nourishing option for the whole family.

Prep Time15

Cook Time3

Total Time3 15

Course: Soup, Main Course

Servings:

Author: Georgia Harding

Ingredients

1 onion/s (large) diced
4 clove/s garlic -chopped
2 carrot/s (large) diced
2 stick/s celery -diced
1 sweet potato/s -peeled and diced
680 g tomato passata (puree)
1 tsp ground cumin
1 tsp ground turmeric
1 tsp ground cinnamon
½ tsp ground nutmeg
½ tsp ground ginger
200 g puy (French) lentils (1 cup)
100 g split red lentils (½ cup)
1 tsp sea salt - or to taste
ground black pepper
1 ltr chicken broth or stock
2 lamb shanks
1 bunch/s kale -leaves torn off the stems (stems diced)
½ bunch/s fresh coriander leaves -or flat leaf parsley leaves, to serve
1 lemon/s -cut into quarters, to serve

Metric - US Customary

Instructions

Pre-heat the oven to 250℃/480℉ (fan-forced).
In a large oven proof casserole dish with lid, add all of the ingredients except the shanks and kale (add the stems though).
Mix well to combine. Add the shanks and submerge them in the liquid.
Cover the dish (with a lid or foil) and put in the oven, turning the temperature down to 150℃/300℉ immediately.
Cook for 3-4 hours or until the lamb falls off the bone.
Remove the dish from the oven, stir in the kale, replace the lid and allow to sit for 5-10 minutes so the kale wilts.

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.

Serve

With a wedge of lemon and garnished with coriander or parsley.

Make-ahead

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

Store

If you are storing or freezing it, strip the meat from the bones of the shanks and discard the bones (or freeze them to re-use to make a bone broth - there will still be some goodness remaining).
Store in an airtight container in the fridge or freezer.
You may need to add more liquid (water or stock) when reheating.

Grab Bag Formula Method

If you've done the **Grab Bag Formula Short Course, this is the method to convert this recipe...
Place all your prepared ingredients (except the kale, coriander and lemon) 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 4-5 hours.
If there is a lot of liquid, remove the lid and cook for a further 20-30 minutes to reduce and thicken the sauce.
Remove the dish from the oven, stir in the kale, replace the lid and allow to sit for 5-10 minutes so the kale wilts. Taste and adjust the seasoning and spiciness.
** 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 and Vegan Harira

Replace the lamb with 250grams (approx. 2 cups) diced mushrooms (or chickpeas) and the bone broth with vegetable stock. Cook for 2-3 hours.

Onion and Garlic-free

Replace both with finely diced fennel, a extra teaspoon of cumin and chilli powder to taste.

Make it spicy

You can serve this with chilli flakes - we always do.

Leftovers

Leftovers are fabulous the next day and this is a great dish to make ahead or freeze (in an airtight container). My kids love it in a thermos for their school lunch.

I'd love to hear how you and your family enjoy this delicious, super nourishing meal. Let me know what you think- post a comment below and rate this recipe!

Kale Pesto Penne

May 23, 2018 | 30 Minute Meals, Pasta and Noodles, Vegetarian

Each week I try to rotate the veggies I buy because I really do believe that variety is such a great way to ensure our nutritional needs are met. I also make sure a good part of what I buy is green and leafy. Leafy green vegetables have more nutrients per calorie than any other food, and this Kale Pesto Penne is one of my favourite ways to pack them in. Forget fancy and expensive ‘super’ foods – leafy greens like kale are as nourishing as it gets.

Kale isn’t one of my family’s favourite greens, but that just makes me more determined to find a delicious way for them to enjoy it, and this pasta hits the mark. As it’s in season right now in the southern hemisphere, it’s a great time to try this nourishing meal.

Health benefits

Kale’s high level of nutrients (both vitamins and minerals) coupled with many potent, immune enhancing and anti-inflammatory phyto (plant) chemicals, results in much-needed virus protection at this time of year. I believe consuming greens daily during winter (when they are in season), is a key factor in preventing colds and flu. Nature, as always, provides.

The combination of the quinoa and rice in the pasta along with the almonds forms a complete vegetarian protein too making this a nutritionally balanced, vegetarian meal.

Ingredients

This kale pesto pasta features fresh kale, cloves garlic, parmesan cheese, almonds, basil, lemon, olive oil, and rice quinoa penne pasta, creating a dish that’s both delicious and nutritious.

How to make this kale pesto penne

Start by separating the kale leaves from the stems and chopping the stems finely. Boil the stems until tender and set aside. Cook the penne pasta in a pot of boiling water until al dente. Prepare the pesto by blending garlic, parmesan, toasted almonds, basil, cooked kale stems, lemon zest and juice, and olive oil in a food processor until it forms a coarse paste. Sauté the kale leaves in olive oil and water until just wilted, then toss with the cooked pasta, pesto, and remaining toasted almonds.

Serving suggestions and how to store

Serve this dish warm, garnished with freshly grated parmesan or a sprinkle of crushed almonds for added texture. It pairs beautifully with a side of mixed greens or a tomato salad. Store leftovers in an airtight container in the fridge for up to three days and reheat gently on the stove.

Vary this kale pesto penne to suit your dietary needs

For a nut-free option, substitute the almonds with toasted sunflower seeds. You can also sub the almonds with walnuts or pine nuts if you prefer. To make the dish gluten-free, use your favourite gluten-free penne pasta. For a dairy-free or vegan variation, replace the parmesan with nutritional yeast and sea salt. Enhance the dish with additional vegetables like cherry tomatoes, broccoli, or sautéed mushrooms. If desired, add cooked chicken or tuna for extra protein, though this will make the dish non-vegetarian.

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

Try this Kale Pesto Penne! A healthy & tasty dish that is easy, versatile, & perfect for the whole family!

Print Recipe

5 from 8 votes

Kale Pesto Penne

This dish I developed out of wanting to include the nourishing stems of the kale in a meal. I often save them to add to bone broth but I wanted another option... and so this delicious, nutritious pasta was born.

Prep Time15

Cook Time15

Total Time30

Course: Main Course

Servings:

Author: Georgia Harding

Ingredients

5 stem/s kale -washed well
2 clove/s garlic -peeled
50 g parmesan cheese (approx.)
140 g raw almonds (1 cup) toasted
¼ bunch/s fresh basil leaves
1 lemon/s (small) juice and zest
60 ml extra virgin olive oil (¼ cup) -extra virgin
Sea salt and freshly ground black pepper -to taste
250 g rice quinoa penne pasta
30 ml extra virgin olive oil -(2 tbsp) plus 1 tbsp water (extra)

Instructions

Start with stripping the leaves off the kale stems, tearing them into small pieces and finely chopping the remaining kale stems.
Bring 2 cups of water to the boil in a large pot and boil the chopped stems (not the leaves) for 5 minutes (or until they have softened). Strain and set aside.
Refill the pot with water and bring to the boil. Once boiling, cook your penne until al dente.
Meanwhile make the pesto.
In a food processor, chop the garlic. If using a Thermomix 5 sec, speed 7.
Add the parmesan and process until finely grated. If using a Thermomix 10 sec, speed 7.
Add half of the almonds and pulse until finely chopped. If using a Thermomix pulse approx. 3 times.
Add the basil, cooked kale stems, lemon juice and zest, olive oil and pepper and pulse until it forms a course pesto. If using a Thermomix pulse approx. 3-4 times.
Once the pasta is cooked, strain it and return the pan to a moderate heat. Add the extra 2 tablespoons olive oil and water and then add the kale leaves. Sauté stirring constantly until it is just wilted (but not browned).
Once they are wilted, return the pasta, pesto, remaining toasted almonds to the pot and stir to combine over a low heat.
Serve immediately.

Store

Store in an airtight container in the fridge.

Notes

Nut-free

Substitute the almonds with toasted sunflower seeds.

Gluten-free

Choose a gluten-free penne (I love rice and quinoa pasta).

Dairy-free and vegan

Replace the parmesan with nutritional yeast and a good teaspoon of sea salt.

Add in more veggies

I love to add in other vegetables sometimes too. A handful of cherry tomatoes, broccoli and sautéed mushrooms work really well, as does roasted sweet potato.

Add chicken or tuna

To up the protein content of the meal (though no longer vegetarian) add in cooked chicken or a can of tuna.

If your looking to convince your kids in the greens department...

Click HERE for loads of tips and recipe ideas.

I'd love to hear how you like this simple pasta dish. It's super tasty and so nourishing - you can leave a comment or rate the recipe below.

Ramadan and Fatteh (pita with chickpeas and yoghurt)

May 16, 2018 | Budget Friendly, 30 Minute Meals, Red Meat

This week I’m sharing a recipe for a delicious Middle Eastern Fatteh. Food and food culture really fascinates me. I believe the very best thing about traveling or meeting people from different cultures is becoming more informed about their way of life and of course, exploring their traditional food.

Every country or community’s unique cuisine reflects its distinct history, lifestyle, values, and beliefs. I just love how traditional cuisine is passed down from one generation to the next and how it operates as an expression of cultural identity.

So with Ramadan beginning today, I’ve asked my friend Souad to share what Ramadan is, as well as a recipe for Fatteh (pita with chickpeas and yoghurt) – a divine meal that features on her table regularly. Trust me, Fatteh is so delicious and will absolutely become a regular on my own table – my whole family loved it, it’s SO easy to make and definitely proves that the simple things in life, are often he best.

What is Ramadan?

Fasting during the month of ‘Ramadan’ is one of the five pillars of the Islamic faith. Ramadan is in the ninth and most sacred month of the Islamic Lunar Calendar. The fasting of Ramadan is obligatory for every healthy person and takes place from sunrise until sunset. However young children, the elderly, travellers, pregnant women and people in poor health are amongst those that are exempted from fasting.

The foods of fasting and Ramadan

During Ramadan, Muslims fast by waking up very early (known as the ‘Suhoor’) and eating a pre-dawn meal to help sustain their mind and body throughout the day. Suhoor should be nutrient dense, yet not too heavy and contain a combination of high quality protein, fibre-rich food, hydrating vegetables and good sources of fat; in addition they also consume water and or tea (preferably herbal). Food choices do vary from culture to culture. Foods eaten can include dates, eggs, traditional soups with choice of protein, oatmeal, a variety of homemade dairy products (labne, shanglish) with bread, olives, cucumber and tomatoes. Once the sun rises, the fasting Muslim is not allowed to consume any food or water until sunset.

‘Iftar’ time (breaking of the fast) occurs at sunset, where it is customary to break the fast with dates and water as this helps to restore sugar and salt levels and rehydrates the body. Then Muslims pray the ‘Megreb prayer’ and then return to the dinner table to have their meal.

The types of food served vary by region. However mostly, families start with a simple soup, then move onto grazing the table with a variety of dishes ranging from casseroles, rice and legumes, salads and vegetables and of course meat/chicken/seafood. The fasting Muslim can continue to eat and drink until sun rise. It is highly encouraged to be more conscious and wary of what and how much you eat, focusing more on eating small amounts of healthy, wholesome, hearty foods and abstaining from processed and sugary foods, maintaining control and not over indulging. And to importantly, stay hydrated!

More than just fasting…

Throughout this month, a Muslim must do his utmost to refrain from negative behaviour, like swearing, lying etc and increase good behaviours. This is to help the Muslim build spiritual character and personal awareness by increasing charitable deeds, attending congregational prayers and maintaining ties with family, friends and neighbours.

End of fasting…

Ramadan comes to an end at the sighting of the crescent moon which indicates a new month. It is then, Muslims celebrate with a feast called ‘Eid-al-Fitr.’ This lasts for three days and is filled with family and community activities, gifts for the children and plenty of eating.

I really enjoyed putting this post together, thanks so much to Souad for sharing this valuable insight into Ramadan and her recipe for Fatteh, such a fabulous, delicious meal.

Health benefits

This dish combines protein-rich chickpeas and lamb with gut-friendly yoghurt, offering a nutritious balance of macronutrients. The pine nuts and tahini provide healthy fats, while garlic, parsley, and lemon juice contribute immune-boosting properties and antioxidants.

Ingredients

Crispy Lebanese pita bread forms the base, layered with chickpeas, a garlicky yoghurt-tahini sauce, spiced lamb mince, and a garnish of toasted pine nuts and fresh parsley.

How to make this delicious fatteh

Begin by crisping Lebanese bread in the oven to make crispy pita chips. Cook chickpeas until tender, then prepare the garlicky yogurt sauce by whisking together garlic, yoghurt, tahini, lemon juice, and salt. Sauté lamb mince with butter or ghee and optional spices until browned and seasoned. Assemble the dish by layering bread, warm chickpeas, yoghurt sauce, and lamb in a serving dish. Finish with a sprinkle of pine nuts and parsley.

Serving suggestions and how to store fatteh

Serve Fatteh immediately, accompanied by traditional sides like olives, pickled vegetables, sauerkraut, or fresh spring onions. Leftover mince and chickpeas can be stored separately in the fridge or frozen, though the bread will lose its crispness if stored after assembly.

Vary this fatteh to suit your dietary needs

For a dairy-free option, use coconut yoghurt and replace ghee with olive oil. Substitute the Lebanese bread with gluten-free wraps for a gluten-free version. Vegetarians and vegans can swap lamb for finely chopped mushrooms and follow the dairy-free variation. Toasted sunflower seeds are a great alternative to pine nuts for a nut-free option. For a garlic-free version, replace garlic with cumin and smoked paprika in the yoghurt sauce. Add ground cumin or coriander to the lamb mince for a spiced twist.

This delicious Fatteh recipe (Pita with Chickpeas & Yoghurt) is a Middle Eastern meal which is often enjoyed during the month of Ramadan.

Print Recipe

4.89 from 9 votes

Fatteh (pita with chickpeas and yoghurt)

This is a traditional Middle Eastern dish with many variations depending on each cultural preference. It's always served in one big serving plate amongst family and friends.

Prep Time15

Cook Time15

Total Time30

Course: Main Course

Servings:

Author: Georgia Harding

Ingredients

2 Lebanese wrap breads
2 cup/s cooked chickpeas -fresh soaked overnight and then boiled until soft or you can use 2 cans

Yoghurt Sauce

375 g natural, Greek or coconut yoghurt (1½ cups)
3 clove/s garlic -crushed (raw)
1 tsp sea salt
1 tbsp hulled tahini
½ lemon/s -juice
2 tbsp water (optional if the yoghurt is very thick)

Mince

250 g lamb mince
1 tbsp butter, ghee or coconut oil
Sea salt and freshly ground black pepper -to taste
½ tsp ground cumin (optional)

Garnish

70 g pine nuts (½ cup) toasted (to serve)
¼ bunch/s fresh parsley leaves -chopped for garnish

Instructions

Preheat the oven to 160℃/320℉.
Place the Lebanese bread on a tray and bake for 10 mins, turning half way, until browned and crispy. Remove from the oven and set aside. Alternatively, cut the bread into small wedges and fry them on the stove in 1 teaspoon ghee.
Cook the soaked chickpeas by boiling until soft and cooked through (approx 10 minutes if they are well soaked). Drain them prior to serving, season and set aside. If using a can, drain and rinse them and then heat in a pot with a little water and sea salt until warm.

Yoghurt Sauce

This sauce is super important to the tastiness of this dish, it adds SO much flavour. Don't scrimp on the garlic.
Meanwhile, place the yoghurt, raw garlic, salt, tahini, lemon juice in a bowl and whisk together until well combined. If using a Thermomix - chop the garlic, 3 seconds, speed 8. Add the rest of the sauce ingredients and blend, 30 second, speed 5.
If necessary, add more water (plain or from the chickpea water) slowly to the yoghurt until desired consistency is obtained. You want the yogurt to sit on the chickpeas (unlike in the pic - I over thinned it, Souad tells me it should sit on top of the chickpeas instead of sinking through doh!)

Mince

In a small fry pan, melt the butter, ghee or coconut oil and cook the minced lamb (plus optional cumin)over a high heat for about cook 3-5mins or until it's cooked through. Season with sea salt and pepper to taste.

Assemble

Break up the Lebanese bread into small bite size and arrange them in an even layer on the bottom of a deep serving platter bowl (or casserole).
Top with the warm, drained chickpeas.
Top the chickpeas with the yogurt sauce and then spread the lamb and ghee evenly over the yogurt.
Sprinkle with pine nuts and parsley and enjoy immediately.

Serve

Traditionally, Souad tells me she would serve the Fatteh with various sides including olives, pickled vegetables, sauerkraut and spring onion (though this can vary depending on personal preferences)

Store

The mince and chickpeas can be stored in an airtight container in the fridge. Obviously the pita will go soggy if stored.
The mince and chickpeas can be frozen.

Notes

Dairy-free

Replace the yoghurt with coconut yogurt. Can also replace the ghee with olive oil.

Gluten-free

Replace the Lebanese bread with a gluten-free wrap.

Vegetarian and Vegan

Replace the lamb with finely chopped mushrooms (Thermomix 5 seconds, speed 4). Plus the dairy-free option for vegan.

Nut-free

Replace the pine nuts with toasted sunflower seeds.

Garlic-Free

I would replace the garlic with a half teaspoon of cumin and smoked paprika (in the yoghurt sauce).

Spice it up

I love this with a teaspoon of ground cumin and coriander (ground or fresh) cooked into the mince.

I'd like to thank Souad so much for this fabulous insight into Ramadan and the food that features on her table during this sacred month. Souad has three beautiful boys and is passionate about whole foods and raising happy healthy kids. She has contributed so much to the Well Nourished community over the years and I can't wait to meet her in person one day.

I'd love to learn more about cultural food experiences so if food is part of a religious or sacred celebration in your culture, I'd love to explore it in future posts. Feel free to email me (via the contact form in the footer of this page) if you'd like to share an insight and/or a recipe. Cheers Georgia x

I'd love to hear how you enjoyed this post and recipe - post a comment below and rate the recipe if you love it too.

yogurt sauce flavors layers bowl toast taste pita chips baking toasted pita middle eastern eggplant almonds crumbs

Pear and Ginger Yoghurt Cake

May 9, 2018 | Healthy Lunchbox, After School Snacks, Baked Sweets, Desserts

This healthy yoghurt cake has long been a go-to cake of mine. It’s a deliciously light and moist treat, made with wholesome ingredients like wholemeal spelt flour, yoghurt and ripe pear. It’s a super versatile recipe that can be easily adapted with other fruits and for various dietary needs, making it perfect for anyone looking for a healthier, homemade cake option.

Seeing as the weather has cooled off a bit, I thought I’d make it with winter fruit and warming ginger. When I made this one to photograph, my daughter said it tastes like a ‘real tea cake’ – ha ha! Compliments are hard to come by from teenagers so I’ll take it as a win.

If you’re not a fan of pear and ginger, don’t despair, it is very easily adapted to other flavours.

Health benefits

The use of full-fat yoghurt provides a good source of calcium and probiotics, supporting gut health. Wholemeal spelt flour adds fibre, aiding digestion, while the ginger and lemon zest provide anti-inflammatory benefits. The pear adds natural sweetness and fibre, making this cake a nutritious choice for a dessert or snack.

Ingredients

This cake is made with melted butter or macadamia nut oil, full-fat yoghurt (or greek yogurt), rice malt syrup or honey as a natural sweetener, and wholemeal spelt flour. Ginger root and lemon zest enhance the flavour, while ripe pear adds a fruity touch. The cake is finished with a sprinkle of coconut sugar or rapadura for a delightful crunch.

How to make this healthy yoghurt cake recipe

Start by preheating your oven and preparing a round cake pan. In a large mixing bowl, whisk or beat together the butter (or macadamia oil), yoghurt, sweetener, eggs, lemon zest, and ginger. Then, gently mix in the dry ingredients: baking powder, bicarbonate of soda, sea salt, and spelt flour. Pour the batter into the tin, arrange the pear slices on top, sprinkle with coconut sugar, and bake for around 40 minutes. The cake is ready when a skewer or toothpick inserted into the centre comes out clean. Remove the cake from the pan once you can handle it and let the cake cool on a wire rack.

You can also make this into muffins, just reduce the cook time to 25-30 minutes. If you don’t have a round cake pan you could use a loaf pan or square pan too. If you own a Thermomix, we’ve also included Thermomix instructions for this recipe.

Serving suggestions and how to store

Serve this yoghurt cake with a dollop of double cream or crème fraîche for added richness. Store any leftovers in an airtight container for a few days at room temperature or freeze the cake for later enjoyment.

Vary this healthy yoghurt cake to suit your dietary needs

For a dairy-free version, substitute the butter with macadamia nut oil and the yoghurt with coconut yoghurt. If you’re avoiding nuts, use olive oil instead. To make it fructose-friendly, use rice malt syrup and swap the pear for berries, skipping the sugar topping. Gluten-free variations haven’t been tested with this recipe, but try experimenting with your favourite gluten-free flour blend (almond flour with a tablespoon of arrowroot or tapioca starch would be my go-to). You can also make this cake egg-free by using chia egg or aquafaba as substitutes.

Other flavour options

This cake recipe is highly adaptable:

Lemon Yogurt Cake: Double the lemon zest and add thin slices of lemon on top before baking. You could also add a lemon glaze.
Orange Yoghurt Cake: Use orange zest and top with sliced orange, optionally sprinkling poppy seeds on top.
Raspberry Yoghurt Cake: Top with fresh or frozen raspberries (or any fresh berries will work too).
Apple Tea Cake: Add cinnamon to the batter and top with sliced apple and cinnamon sugar.
Spiced Nectarine Cake: Reduce the ginger and add cinnamon, topping with sliced nectarine for a summery twist.

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

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

Healthy yoghurt cake - This yoghurt cake has long been a go-to cake of mine, I've always loved the nice moist crumb it produces. It can be varied to so many flavours too. This is a Pear and Ginger Cake.

Print Recipe

4.84 from 30 votes

Pear and Ginger Healthy Yoghurt Cake

This simple, healthy yoghurt cake is an adaptable basic cake that I know you'll keep coming back to.

Prep Time10

Cook Time40

Total Time50

Course: Snack

Servings:

Author: Georgia Harding

Ingredients

100 g butter or macadamia nut oil -melted
250 g natural, Greek or coconut yoghurt (1½ cups)
170 g rice malt syrup or honey (½ cup)
3 egg/s
1 lemon/s -zest
3 tbsp ginger root -finely grated or 2 tsp ground
2 tsp baking powder
1 tsp bicarbonate of soda
½ tsp sea salt
300 g wholemeal spelt flour (2½ cups)
1 ripe pear -cored and thinly sliced
2 tbsp coconut sugar or rapadura

Instructions

Pre-heat your oven to 170℃/340℉ (fan-forced). Grease and line a spring form pan/ tin with baking paper. I used a 22cm cake tin.
In a mixing bowl or food processor, beat the butter, yoghurt, sweetener of your choice, eggs, zest and ginger until well combined.
Add the baking powder, bicarbonate of soda and sea salt and blend again for a few seconds to just combine.
Now gently fold in the spelt flour and mix until the flour is just combined. The more you mix this, the heavier the cake will become, so less is certainly best.
Pour the batter into the prepared cake tin, top with the pear, sprinkle over the sugar and bake for 40 minutes or until the cake is firm in the middle (a skewer inserted into the middle will come out clean).
Release the springform tin and allow to cool on a wire rack.

Thermomix

Melt your butter 90, 1 min, speed 3. Add the yoghurt, sweetener of your choice, eggs, zest and ginger and blend 1 minute, speed 4.
Add the baking powder, bicarbonate of soda and sea salt mix 5 seconds speed 4.
Add the spelt flour and mix 5 seconds, lock the lid, on the flour symbol. Scrape down the sides and fold any uncombined flour as much as you can by hand. You really don't want to over process it, less is best.
Pour the batter into the prepared cake tin, top with the pear, sprinkle over the sugar and bake for 40 minutes or until the cake is firm in the middle (a skewer inserted into the middle will come out clean).
Release the springform tin and allow to cool on a wire rack.

Serve

This is so yum served with double cream, or creme fraiche.

Store

In an airtight container for a few days.
It can also be frozen (also in an airtight container).

Notes

Dairy-free

Replace the butter with macadamia nut oil and the yoghurt with coconut yoghurt. If you need it to be nut-free you can use coconut oil, but it will effect the taste and texture (the cake will toughen as it cools). Another option is olive oil.

Fructose friendly

Choose rice malt syrup as your sweetener and replace the pear with berries and omit the sugar on top. Take a look at the flavour combo's below.

Gluten-free

I haven't tested this with a gluten-free flour as yet. But this Basic Easy Healthy Cake recipe is my all time favourite gluten-free cake (but not nut-free). Another great gluten and nut-free cake is my Vanilla Bean Cupcakes (this recipe also makes one large cake).

White spelt

You can certainly replace the wholemeal spelt with white spelt flour - this will produce a lighter, less dense cake batter.

Egg-free

I also haven't tested this but suspect it will work well with chia egg or aquafaba.

Another flavour

So for all of these - omit the ginger and pear.

Lemon Yoghurt Cake - double the lemon zest and place very thinly sliced pieces of lemon on top (before baking). This is lovely with the ginger too (your call).
Orange Yoghurt Cake - add the zest of one orange and place very thinly sliced pieces of orange on top (before baking). This is lovely with poppy seeds sprinkled on top too.
Raspberry Yoghurt cake - top with fresh or defrosted raspberries.
Apple Tea Cake - add a tablespoon of cinnamon to the cake batter. Thinly slice one apple and arrange on top. Mix a teaspoon of cinnamon in with the sugar and sprinkle on top.
Spiced Nectarine Cake - I reduced the ginger to 1 tbsp and added 1 tsp of cinnamon to the batter. Top with a sliced nectarine (I used one large nectarine).

I'd love to hear how you enjoy this cake - please post any questions or feedback in the comments below or rate this recipe.

Creamy Potato Apple Soup

April 26, 2018 | Budget Friendly, Make-ahead Meals, Freezable Meals, Vegetarian, Soups

Well, there’s a distinct change in the weather, even here in sunny Queensland, with a little bit of a chill in the air in the evenings and mornings. It’s the perfect time to bring out comforting recipes like this Creamy Potato Apple Soup. Autumn and winter are my favourite seasons here on the Gold Coast – the skies are blue, the days are dry and sunny, and the crisp air is far more comfortable for me than the sticky humidity of summer (now I’m sounding like my mother, ha ha).

Which brings me to this budget friendly, quick and easy to make, nourishing soup. It’s a little winter warmer to mark the change in season as I LOVE me a bowl of soup.

I actually developed this recipe recently to support a great community program by The Fruit Box called The One Box – where fresh produce is purchased directly from local markets and suppliers and distributed to families doing it tough. I worked with a list of the ingredients available in the box and I came up with four recipes (using at least four ingredients available in the box – depending on seasonal availability). The Fruit Box then print my recipes onto beautiful designed recipe cards and distribute with the box. So the families receiving the food boxes not only get a box full of nourishment, but some recipe inspiration to turn the goodies into a delicious, nourishing meal.

So for this recipe, the ingredients I chose from what was available were onion, celery, potato and milk…and this simple soup was born!

Health benefits

Potatoes and sweet potatoes provide a healthy dose of fiber, potassium, and vitamin C, supporting immune function. Apples add natural sweetness along with antioxidants, and the broth or stock contributes protien and essential minerals.

Ingredients

This soup includes basic ingredients like potatoes, sweet potatoes, Granny Smith apples, and celery, simmered in a broth or stock of your choice and finished with a touch of milk for creaminess.

How to make this creamy potato apple soup

In a pan, begin by sautéing onion, cloves garlic, and celery in butter or olive oil until soft and fragrant. Add diced potatoes, sweet potatoes, apples, and chicken broth or stock, then season with salt and pepper. Simmer until the vegetables are tender and falling apart. Let the soup cool slightly before blending with milk to achieve a smooth and creamy texture.

Serving suggestions and how to store

Serve this apple and potato soup warm with a slice of sourdough bread or a sprinkle of fresh herbs for garnish. It pairs wonderfully with a side salad for a complete meal. Store leftovers in an airtight container in the fridge for up to three days or freeze for up to a month. Reheat gently on the stove before serving.

Vary this creamy potato apple soup to suit your needs

For a dairy-free version, use olive oil and a nut-based milk. To make it vegetarian or vegan, choose vegetable stock and follow the dairy-free adjustments. If you’re avoiding onion, substitute it with finely chopped fennel. For a garlic-free variation, replace garlic with a pinch of cumin and cayenne pepper for a subtle, warming spice.

This Creamy Potato Apple Soup, is a delicious blend of vegetables & apple, coupled with broth & milk, perfect for a winter warmer.

Print Recipe

4.67 from 15 votes

Creamy Potato Apple Soup

This is a delicious blend of carbohydrate by way of the vegetables and apple, coupled with protein from the broth and milk.

Prep Time10

Cook Time15

Total Time25

Course: Soup

Servings:

Author: Georgia Harding

Ingredients

30 g butter or olive oil
1 large onion/s -peeled and roughly diced
2 clove/s garlic -peeled and sliced
2 stick/s celery -cut into pieces
2 potato/s (medium) (approx. 300g) peeled and diced
1 sweet potato/s (small) (approx. 100g) peeled and diced
2 Granny Smith apple/s (small) (approx.100g) peeled and diced
370 ml chicken broth or stock (1½ cups) or vegetable stock
Sea salt and freshly ground black pepper -to taste
60 ml milk (of choice) (¼ cup)

Instructions

In a large pot add the butter or oil with the onion, garlic and celery. Sauté over a low to medium heat for 5 minutes or so until the onion starts to soften.
Add the potatoes, sweet potato, apples and broth or stock. Season with salt and pepper and bring to a high simmer. Cook until the potato is soft and falls apart (when skewered with a knife or fork).
Allow to cool a little, add the milk and blend with a stick blender or in blender or food processor until smooth and creamy.

Thermomix

Chop the onion, garlic and celery 5 seconds speed 5.
Add the butter or olive oil and cook 5 mins, 100, speed 1.
Add the potatoes, sweet potatoes, apple and broth or stock.
Cook 15 mins, speed spoon, 100.
Remove the lid and allow to cool for 15 minutes. Add the milk and blend 30 seconds, speed 5-6 (take care to gradually increase the speed).

Store

Store in an airtight container in the fridge or freezer.

Make-ahead

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

Notes

Dairy-free

Choose olive oil and a nut milk.

Vegetarian and vegan

Use vegetable stock and for vegan the dairy-free variations.

Onion-free

Replace the onion with fennel, finely chopped and sautéed as above.

Garlic-free

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

I'd love to hear how you enjoyed this soup. You can post a comment below and let me know.

cream cheese boil

Chocolate Macadamia Anzac Biscuits

April 19, 2018 | After School Snacks, Baked Sweets, Holidays & Entertaining

This year to mark Anzac day, I thought I’d share this ‘Next-level Anzac’ (thanks Nikki Fisher for the name suggestion). They are still packed full of goodness (with variations to suit those with food intolerance). But there’s something about adding macadamias and a chocolate drizzle that feels very indulgent! I present to you my Chocolate Macadamia Anzac Biscuits – three of my favourite flavours jammed into one delicious bikkie.

I’m obliged to post a warning – stopping at one may be tough!

Health benefits

By using wholemeal spelt flour and rolled oats, these biscuits offer more fibre and nutrients than standard versions. The addition of macadamia nuts provides healthy fats, while using rice malt syrup or honey cuts back on processed sugars. Plus, the homemade chocolate drizzle is free from artificial ingredients found in many store-bought toppings.

Ingredients

This recipe uses a combination of wholesome ingredients including oats, spelt flour, macadamias, and dark chocolate. You can swap in almond meal for a gluten-free version or adjust the sweeteners depending on your preferences, making it as versatile as it is delicious.

How to make chocolate macadamia Anzac biscuits

Start by melting the butter and sweetener of choice in a large pot, then add bicarb and mix well. Stir in the dry ingredients, and roll the mixture into balls and flatten slightly. Bake until golden, and while they cool, melt the chocolate and coconut oil to drizzle on top. For a shortcut, you can place a square of chocolate directly on the biscuits before baking. If you own a Thermomix, we’ve also included Thermomix instructions for this recipe.

Serving suggestions and how to store

Serve these biscuits as an afternoon treat or pack them in lunchboxes for a homemade snack. Store in an airtight container, and they freeze well for up to a month, making them perfect for batch baking.

Vary these chocolate macadamia Anzac biscuits to suit your needs

For gluten-free, swap oats for quinoa flakes and spelt for almond meal. To make them dairy-free, use coconut oil instead of butter, and opt for a dairy-free chocolate drizzle. Vegans can stick with rice malt syrup and choose dairy-free chocolate to enjoy this indulgent biscuit.

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

Chocolate Macadamia Anzacs - These are the ultimate Anzac Biscuit - a nourishing, low-sugar treat that tastes incredible. The recipe includes a regular and Thermomix method and there are lots of allergy/ intolerance friendly options too. The whole family are going to just love these delicious bikkies.

Print Recipe

4.79 from 23 votes

Chocolate Macadamia Anzac Biscuits

These chocolate macadamia Anzac biscuits are a twist on the classic Aussie favourite, combining the buttery, chewy goodness of traditional Anzacs with crunchy macadamias and a rich dark chocolate drizzle. Perfect with a cuppa or as a sweet treat, these bikkies will be a hit with the whole family.

Prep Time10

Cook Time15

Total Time25

Course: Snack

Servings: biscuits

Author: Georgia Harding

Ingredients

100 g butter
85 g rice malt syrup or honey (¼ cup)
½ tsp bicarbonate of soda
2 tbsp coconut sugar or rapadura (this is optional if you need extra sweetness)
120 g wholemeal spelt flour (1 cup approx.) or almond meal
50 g desiccated coconut (½ cup approx.)
115 g rolled oats (1¼ cup approx.) see gluten-free below
60 g macadamia nuts (½ cup) chopped

Chocolate drizzle

50 g dark chocolate -broken into pieces
1 tbsp coconut oil

Instructions

Preheat the oven to 180℃/350℉ (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. 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.
With wet hands roll the mixture into approximately golf sized balls and place well apart (they do spread) on a large biscuit tray. If the mixture feels a little dry, add a tablespoon of water to bring it together.
Flatten very slightly with the back of a wet fork and 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.
Whilst they are baking, melt the chocolate by bringing a small pot of water to the boil. Place the chocolate and coconut oil in a bowl and sit over the hot water, mixing until the chocolate is melted.
If you're feeling lazy, you can break the chocolate on top of the biscuit before cooking (not as pretty, but yum none the less).
When they are cooked, cool the bikkies on the tray (they will harden as they cool) and then drizzle over the melted chocolate.

Thermomix Method

Melt the 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.
For the chocolate drizzle, you can grate the chocolate (20 sec, speed 5), add the oil and melt 1 min, temp 50, speed 3.
Roll and bake as per above method.

Store

These should be stored in an airtight container and they can also be frozen.

Notes

Gluten and grain-free

Replace the oats with quinoa flakes and spelt flour with almond meal. You may have to adjust the amounts so that the mixture is sticky and moist but able to be rolled into balls.

Dairy-free

Replace the butter with coconut oil (but they do loose the classic buttery ANZAC flavour). They will also toughen as they cool (which is nice for a crunchy biscuit). Choose a dairy free chocolate or raw chocolate for the drizzle.

Coconut-free

Replace the coconut with a heaped tablespoon of almond meal or more spelt.

Fructose friendly

Choose rice malt syrup as your sweetener and omit the rapadura/ coconut sugar. Use 90% dark chocolate for the drizzle (or make your own raw chocolate).

Vegan

Chose rice malt syrup as your sweetener and the dairy-free variation.

Nut-free

This Anzac Biscuit recipe is divine, nourishing and nut-free. Perfect for the school lunchbox too. My ebook The Well Nourished Lunchbox is 100% nut-free and is full of inspo, click HERE to find out more.

I'd love to hear what you think of these - they are my families new favourite treat. Post a comment below and better still 'rate' this recipe so more people decide to make it too.

Spiced Carrot Cake Chocolate Truffles

March 21, 2018 | After School Snacks, No-bake Sweets

These Spiced Carrot Cake Truffles are the perfect bite-sized treats. Combining the flavours of spiced carrot cake with a chocolate coating, they’re a healthy treat for any occasion. With no baking required, these truffles are super easy to make and so delicious.

This healthy chocolate truffle recipe is one for the Easter Bunny! All of my taste testers (including my two little blondies) are in love with these little balls of deliciousness, so I reckon the big bunny will be impressed too.

My hubby said I should call them healthy Jaffas (kids couldn’t confer as they’ve not tried them, but Jaffas are now on their radar since stories of him getting up to mischief with them at the movies – hhhmm).

They look a bit fancy but they really couldn’t be easier to make (even I found them simple to put together and I hate too much fuss). Like most of my recipes, they are date and dried fruit-free (as well as gluten-free, grain-free and with options for nut and dairy-free). I’ve also included a Thermomix method.

Health benefits

These healthy carrot cake truffles are packed with nourishing ingredients. Carrots provide a natural sweetness along with beta-carotene for healthy skin and eyes. Almond meal and walnuts contribute protein and heart-healthy fats, while dark chocolate offers antioxidants and a hint of sweetness.

Ingredients

This recipe features simple and wholesome ingredients like grated carrots, almond meal, walnuts, vanilla extract and orange zest for the filling. The chocolate coating is made with dark chocolate and coconut oil for a smooth, rich finish.

How to make these carrot cake truffles

Start by grating the carrots finely and combining them with almond meal, sweetener, spices, orange zest, and coconut oil. Fold in the chopped walnuts, roll the mixture into balls, and freeze until firm. Coat the chilled carrot cake balls in melted dark chocolate and let them set in the fridge. Enjoy the truffles as they are, or drizzle extra chocolate on top.

Serving suggestions and how to store

Serve these truffles as a dessert or snack alongside a cup of tea or coffee. They also make a great addition to a Easter or festive dessert platter. You could even insert a pop stick into the carrot cake balls and make them into cake pops too. Store them in the fridge for up to three days or freeze them for a couple of weeks to enjoy later.

Vary these carrot cake truffles to suit your dietary needs

For a dairy-free option, use dairy-free chocolate or make raw chocolate for the coating. To make them nut-free, substitute almond meal with ground sunflower seeds and replace walnuts with whole sunflower seeds. If you’re avoiding coconut, use ghee or butter instead of coconut oil. For a fructose-friendly version, opt for rice malt syrup as the sweetener and for a vegan version ensure your chocolate is vegan (and use rice malt or maple for the sweetener).

These Spiced Carrot Cake Chocolate Truffles are easy to make and seriously delicious. The blend of spices, orange and chocolate is divine.

Print Recipe

4.79 from 14 votes

Spiced Carrot Cake Chocolate Truffle

These delicious truffles have a beautiful flavour - I think the carrot, cinnamon, orange and chocolate is a divine combination.

Prep Time15

Cook Time45

Total Time1

Course: Dessert, Snack

Servings: truffles

Author: Georgia Harding

Ingredients

Raw carrot cake filling

150 g carrot/s -peeled and chopped into pieces
165 g almond meal (1½ cups)
85 g rice malt syrup, honey or maple syrup (¼ cup)
1½ tbsp ground cinnamon
1 tsp vanilla -powder, extract or essence
1 orange/s -zest (just the orange part, no bitter white pith). You can alternatively use one drop of wild orange essential oil (this adds a gorgeous flavour)
2 tbsp coconut oil -melted
75 g walnuts (¼ cup) chopped

Chocolate coating

200 g dark chocolate -70-85% cacao, broken into pieces
1 tbsp coconut oil

Instructions

Raw carrot cake filling

Place the carrot in a food processor and finely grate (if grating by hand you need to use the absolute finest side of the grater). If using a Thermomix 10 seconds, speed 5.
Add the almond meal, sweetener, cinnamon, vanilla, orange zest (or oil) and coconut oil and mix until well combined. If using a Thermomix 10 seconds, reverse speed 3.
Fold in the walnuts. If using a Thermomix 5 seconds, reverse speed 2.
Roll into balls and place on a tray lined with a baking sheet. If the mixture is too wet to roll into balls, either add a little more almond meal or chill in the fridge to firm. It is a moist mixture (not sticky), but should be able to be formed into small balls (approx. 20).
Place in the freezer for 30 minutes or until firm.

Chocolate coating

To make the chocolate coating, bring a small amount of water to boil in a small pot, then turn off the heat. Place a bowl over it and add half the chocolate. Stir to melt then add the coconut oil.
Add the remaining chocolate and stir until completely melted.

Assemble

Remove the carrot balls from the freezer.
To assemble the truffles, use two forks to toss the carrot balls in the melted chocolate until coated and place back on the lined tray.
Once they are all coated, pop the tray into the fridge for 5 minutes to set. If you'd like, you can drizzle any remaining chocolate across the truffles (as pictured).

Store

In the fridge for up to 3 days or freeze for a couple of weeks.

Notes

Dairy-free

Make raw chocolate to coat or use a dairy-free chocolate.

Nut-free

Sub the almond meal with sunflower seeds, toasted and ground to a meal. Sub the walnuts with whole sunflower seeds.

Coconut-free

Replace the coconut oil with ghee or butter.

Fructose-friendly and vegan

Choose rice malt as your sweetener. Make sure the chocolate is vegan friendly too.

I really hope you LOVE these delicious truffles. To help my recipes to reach more people and support me on my mission to inspire a healthier world, please star rate this (or any other recipe) or leave a comment. It will be very much appreciated. G x

instructions nuts tablespoons dip white chocolate flavors

Smashed Potato Vegetable Bake

March 7, 2018 | Budget Friendly, Make-ahead Meals, Vegetarian, Side dishes

This smashed potato vegetable bake is a deliciously simple recipe perfect for any occasion. With crispy potatoes, roasted carrots, and prosciutto, this dish is is perfect to serve as a side or main.

I originally developed this Smashed Potato Vegetable Bake recipe for WellBeing’s EatWell Magazine – a simple, flavoursome take on meat and three veg (with more of an emphasis on veggies). Trust me, there’s nothing bland about these carrots, peas and crunchy potatoes.

For some reason when I think of meat and three veg I think back to my days living in Ireland and visiting one of my hubby’s distant aunts who would always serve up meat and three veggies for lunch or dinner when we visited. The veg part was always mashed swede (turnip), mashed potato and carrots or peas. I was a pescatarian back then which used to throw her into such a spin (but I was happy and grateful for the veggies which were always well seasoned and slathered in butter, just the way I like them).

I love to make this one tray side dish when I’m entertaining a crowd, it’s a bit more interesting than simple roast spuds.

Health benefits

Packed with potassium-rich potatoes and vitamin A-loaded carrots, this bake supports healthy digestion and immunity. Peas add a boost of plant-based protein, while olive oil provides healthy fats. With variations for different diets, it’s a nutritious and adaptable choice for any table.

Ingredients

This dish features simple, wholesome ingredients like Kipfler potatoes, carrots, rosemary, garlic, prosciutto, and peas. Optional sour cream or crème fraîche adds a creamy finishing touch, but there are easy substitutions for dietary preferences, like cashew cream for a dairy-free option.

How to make this Smashed Potato Vegetable Bake

Start by boiling the potatoes in a pot until just tender, then drain and crush them slightly on a baking tray with olive oil. Add the carrots, garlic, and rosemary, then season and bake until golden. Add the prosciutto and bake until crispy. Finish by scattering defrosted peas over the top and serving with optional sour cream or crème fraîche.

Serving suggestions and how to store

Serve this dish immediately as a side or main course. It pairs wonderfully with a fresh salad or roasted chicken. To make ahead, reheat in a low oven until warmed through. Leftovers can be stored in an airtight container in the fridge for up to three days.

Vary this Smashed Potato Vegetable Bake suit your dietary needs

For a dairy-free option, replace the cream with coconut yogurt or cashew cream. Make it vegetarian by taking out the prosciutto, or go fully vegan by skipping both the prosciutto and dairy, using cashew cream instead. For a garlic-free version, swap garlic for smoked paprika and a pinch of chilli for a flavourful twist.

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

This Smashed Potato and Vegetable Bake is a simple one dish side that's perfect for a family meal or entertaining a crowd.

Print Recipe

5 from 9 votes

Smashed Potato Vegetable Bake

This bake is such delicious side dish with lots of lovely flavours and textures. It's great to serve at a BBQ or when entertaining a crowd. Check out the variations below for vegetarian and vegan.

Prep Time10

Cook Time50

Total Time1

Course: Side Dish

Servings:

Author: Georgia Harding

Ingredients

12 Kipfler potatoes - scrubbed clean (or any small potato that roasts well)
4 tbsp extra virgin olive oil - extra virgin (or melted ghee)
12 dutch carrots - peeled and trimmed
1 tbsp fresh rosemary leaves - chopped
4 clove/s garlic - crushed
1½ tsp sea salt - or to taste
ground black pepper -to taste
8 slice/s prosciutto
150 g peas (1 cup) frozen
60 g sour cream (¼ cup) or creme fraiche (optional)

Metric - US Customary

Instructions

Pre-heat your oven to 200°C/395°F (fan-forced).
Boil the potatoes until starting to soften (almost cooked through). Depending upon the size of your potatoes, this will take about 10-20 mins.
Drain the potatoes well.
Place 2 tbsp of the olive oil into a large baking tray. Add the potatoes and with the back of a fork, partially crush them.
Scatter over the carrots, rosemary and garlic.
Drizzle with the remaining olive oil and season with salt and black pepper.
Bake for 20 minutes then add the prosciutto and cook for a further 15 mins.
Defrost the peas by sitting them in boiling water. Drain well.
Once the potatoes and prosciutto are crispy, remove from the oven and scatter over the peas.

Serve

Serve immediately with the optional creme fraiche or sour cream.

Make-ahead

Re-heat in a low oven until just hot.

Store

Store in an airtight container in the fridge.

Notes

Dairy-free

Replace the cream with coconut yoghurt or Cashew Cream.

Vegetarian

Simply omit the prosciutto

Vegan

Omit the prosciutto and replace the cream with Cashew Cream.

Garlic-free

Replace the garlic with ½ teaspoon smoked paprika and a pinch of chilli.

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.

I'd love to hear how you enjoy this delicious bake - once again please post your feedback or any questions below G x

Mushroom Lentil Lasagne (to die for)

March 1, 2018 | Budget Friendly, Make-ahead Meals, Pasta and Noodles, Freezable Meals, Vegetarian

I have SO much thyme in my garden at the moment and even though it is just one of many ingredients in this totally divine Mushroom Lentil Lasagne, it was what ultimately inspired this dish. I’m constantly experimenting on delicious ways to win over my meat loving family and this is our latest vegetarian favourite so I thought I’d better share it.

For about 20 years of my life I was a vegetarian, many of those years I was a student also so legumes, being a cheap, healthy source of protein, were my go to. Various types of vegetarian bolognese type dishes were staples for me back than- the base ingredients were similar, always a legume of some kind + vegetables + tomatoes + various herbs and spices depending upon what I felt like.

So in creating my latest vegetarian lasagne, I returned to my tried and tested formula, balancing the flavours of thyme and vegetables until it was perfect – and now it is, so I hope you love it as much as my family does (even the legume fussy one in our household loves this).

For a legume-free vegetarian lasagne, my Pumpkin Lasagne has been a huge hit with the Well Nourished audience too. They are both the best veggie lasagna recipes.

Health benefits

Lentils are a fantastic source of plant-based protein, fibre, and essential nutrients like iron and folate. Mushrooms add depth of flavour and are rich in antioxidants, while the variety of vegetables provide a wide range of vitamins and minerals. This dish supports a balanced, gut-friendly diet.

Ingredients

Key ingredients include Puy lentils, mushrooms, an array of vegetables (onion, garlic cloves, carrots, celery, zucchini, and spinach), and a rich cheese sauce. For a gluten-free or vegan version, variations are provided below.

How to make this mushroom lentil lasagne

To make this vegetarian lasagne is super simple. To make the lentil sauce, begin by sautéing the onions and garlic in olive oil. Add the finely chopped celery, carrots, and zucchini, followed by mushrooms, lentils, tomato paste, stock, and tomatoes. Simmer for about 30 minutes until the lentils are cooked and the sauce thickens. Stir in the spinach to wilt before setting aside.

For the cheese sauce, melt butter in a pot, then whisk in flour to form a paste. Gradually add milk while stirring, allowing the sauce to thicken. Add grated cheese and season with salt and pepper.

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

To assemble, layer the lentil sauce and lasagna noodles (sheets) in a baking dish, topping it all off with cheese sauce and extra grated cheese. Bake for 30–45 minutes at 180℃ until the lasagne is cooked through and golden on top.

Serving suggestions and how to store

Serve with a green salad or steamed vegetables for a complete meal. Leftovers can be portioned and stored in an airtight container in the fridge or freezer. Reheat in the oven until just hot.

Vary this mushroom lentil lasagne to suit

For a gluten and grain-free option, use gluten-free lasagne sheets or layer with thinly sliced eggplant or zucchini. For a vegan cheese sauce, steam and puree cauliflower with nutritional yeast, almond milk, and seasoning to create a dairy-free Béchamel. Top with grated vegan cheese. For an onion and garlic-free variation, replace with sautéed fennel, cumin, and chilli powder for a delicious alternative.

Quicker version

If you’re short on time, the lentil sauce can be simply served as a pasta sauce or made into a pasta bake.

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

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

Mushroom Lentil Lasagne - This Mushroom and Lentil Lasagne is so delicious and is sure to win over meat lovers and fussy little ones. This is one nutrient and protein rich vegetarian meal (with an option for vegans too). It's perfect family food.

Print Recipe

4.74 from 142 votes

Mushroom and Lentil Lasagne (to die for)

This wholesome Mushroom and Lentil Lasagne is a delicious, vegetarian twist on the classic dish. Packed with vegetables and hearty Puy lentils, it’s a great comfort meal that’s both nutritious and satisfying.

Prep Time20

Cook Time1

Total Time1 20

Course: Main Course

Servings:

Author: Georgia Harding

Ingredients

100 g Puy (French) lentils (½ cup approx.)
15 ml extra virgin olive oil -extra virgin (1 tbsp)
1 onion/s -peeled and halved
3 clove/s garlic -peeled and chopped
1 stick/s celery -roughly chopped
2 carrot/s -roughly chopped
1 zucchini/s (medium) roughly chopped
2 bay leaf/s -dried
1 bunch/s fresh thyme leaves - leaves picked off the stems
250 g mushrooms -Swiss brown or portobello
3 tbsp tomato paste
400 ml vegetable stock (or bone broth if not worried about it no longer being vegetarian)
400 g diced tinned tomatoes (or 6 vine ripened roma tomatoes) diced
Sea salt and freshly ground black pepper -to taste
60 g baby spinach -chopped (2 cups)
200 g dried lasagne sheets (see below for GF and GrF)

Cheese sauce (see below for a vegan version)

115 g cheddar cheese (1 cup) grated
30 g butter
55 g wholemeal spelt flour (½ cup)
500 ml milk (of choice) (2 cups) -see below variations
Sea salt and freshly ground black pepper -to taste

Metric - US Customary

Instructions

Pre-heat your oven to 180℃ / 350℉ fan-forced (about 10 minutes before you are ready to bake the lasagne).
I personally like to soak all legumes overnight in water with a splash of vinegar, so do this with the puy lentils if you like (you don't have to, but I'd recommend it).
I used my Thermomix to do all the chopping, but you can easily use a regular food processor or grate/ finely dice all the veggies by hand. No need to wash or rinse the food processor in between each step too.
In a food processor or Thermomix chop your garlic. If using a Thermomix, 5 secs, speed 5 and then add onion 5 secs, speed 4.
Heat a large pan over a low heat and add the olive oil (or you can use ghee or butter if not vegan). Add the chopped garlic/onion and gently sauté whilst processing the other veggies.
Now pop the celery, carrots and zucchini into your food processor and pulse to chop - you are looking for a course consistency so be careful not to over process. If using a Thermomix use the turbo button, quick pulses until the right consistency, about 2-3 should do it look through the lid after each pulse. Alternatively grate the carrot and zucchini and finely dice the celery. Add this to the pan with the onion.
Sauté for a few minutes with the bay leaves and thyme leaves.
Pulse the mushrooms in the food processor until just chopped. If using a Thermomix pulse 1-2 times.
Add them to the pan with the Puy lentils, tomato paste, stock and diced tomatoes. Season, stir to combine and allow to simmer with the lid ajar, stirring occasionally, until the sauce thickens and the lentils are cooked. This will take about 30 minutes.
Once cooked, add the chopped spinach and stir though to wilt it. Taste, adjust the seasoning if you need to (salt brings out the flavour so don't be shy). Remove from the heat and set aside.

Cheese sauce

Grate the cheese (in the processor and set aside).
For the Thermomix method, follow the recipe for Béchamel in your basic cookbook.
In a medium sized pot, melt the butter over a low heat. Remove from the heat and add the flour mixing to combine.
Return to a medium to high heat and gradually add the milk, approx. half a cup at a time mixing constantly. As it heats it will thicken, this is when you should add another half a cup of milk. Do this until all the milk is added and the sauce is thick.
Add about a quarter of the cheese, season with sea salt and pepper to taste, and stir well (reserve the rest of the cheese for the top of the lasagne).

Assemble

To assemble the lasagne, use a medium size baking dish (mine is 25 x 25cm), placing half of the lentil sauce in the base, top with lasagne sheets, then the remaining lentil sauce, another layer of pasta and finish with the cheese sauce and the remaining grated cheese.
Bake for 30 - 45 minute or until the lasagne is cooked through.

Serve

With a big green salad or steamed veggies.

Make-ahead

Re-heat in a low oven until just hot.

Store

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

Notes

Gluten and grain-free

Choose gluten-free lasagne sheets and for grain free layer with thinly sliced eggplant (aubergine) or zucchini (courgette).

Vegan (dairy-free) cheese sauce

Steam half a large head of cauliflower, then puree with a tablespoon of nutritional yeast, a generous pinch of sea salt and pepper and a splash of almond milk to achieve a Béchamel consistency (thick sauce). Top with grated vegan cheese.

Onion and Garlic-free

Replace both with finely diced fennel sautéed with a pinch of cumin and chilli powder.

All in the Thermomix

I personally used my TMX for all the preparation (chopping) and making the cheese sauce but cooked the lentil sauce in the pan as I prefer the consistency the pan produces (plus the volume of the sauce is pushing the bowl limits). But if you did want to cook it all in the TMX, I'd cook on reverse, speed 1, temp 100, 30 minutes (or until the lentils are cooked through) with the lid ajar.

Enjoy! I'd love to hear how you and your family enjoyed this tasty dish. Please leave a comment and let me know what you think (star rating extra appreciated as that way this recipe will entice even more people).

Savoury Veggie Crackers

February 7, 2018 | Healthy Lunchbox, Savoury Snacks

My kids are big veggie lovers now, but this hasn’t always been the case. One of the tricks that really helped along the way was creating fun, nourishing snacks like these Savoury Veggie Crackers. I’ve written extensively about raising real food loving kids HERE – it’s a topic I’m super passionate about. I also have a whole chapter in my ebook The Well Nourished Lunchbox dedicated to delicious ways to include vegetables in your child’s diet (as well as over 50 sensational recipes, including loads of savoury cracker options). Click HERE to find out more.

One thing I know for sure, is the more vegetables your kids eat, the more they will enjoy and be open to eating them. So when my kids were little and reluctant to eat a wide variety of veggies, I used to hide them in everything I cooked, including sweet and savoury baking (as well as presenting them in their whole form throughout the day and with every meal). You can read my thoughts on the benefits and pitfalls of ‘hiding’ veggies for picky eaters HERE.

I first made this cracker when my kids were teething (as a rusk of sorts). So I thought I’d re-invent it as a cracker my kids will enjoy now – and it’s safe to say they do! I love adding extra veggies anywhere I can and this cracker is really quick and easy to make. I hope you and yours enjoy it too.

Health benefits

Spinach adds a wealth of vitamins and minerals, including iron, calcium, and vitamins A and C. Wholemeal spelt flour provides fibre and complex carbohydrates, while optional sesame seeds and nutritional yeast add extra protein, healthy fats, and B vitamins. These crackers are a wholesome alternative to store-bought varieties, which often contain refined ingredients, vegetable oils and additives.

Ingredients

These vegan crackers feature a base of wholemeal spelt flour combined with pureed spinach, olive oil, and sea salt for a nutritious and delicious dough. Optional ingredients like garlic granules or garlic powder, sesame seeds and nutritional yeast enhance both flavour and nutritional value.

How to make these Savoury Veggie Crackers

To make these crispy crackers, start by blending the spinach and water in a food processor until smooth. Mix in olive oil, salt, sugar, baking powder, and any optional ingredients like sesame seeds or garlic powder. Gradually add the flour, adjusting as necessary until the dough reaches a play-dough-like consistency. Roll the dough out thinly with a rolling pin between sheets of parchment paper, cut into squares with a sharp knife (or a pizza cutter), and bake until crispy.

Serving suggestions and how to store

These dairy-free crackers are a great addition to a snack platter or paired with your favourite dip. Store them in an airtight container for up to a week, or freeze them and pop them into lunchboxes straight from the freezer for an easy snack.

Vary Savoury Veggie Crackers to suit your dietary needs

For a gluten-free or grain-free version, substitute the spelt flour with a gluten-free or paleo flour. These variations may need additional baking time to crisp up properly. If you’re in the mood for something fun and colourful, try replacing the spinach with beetroot for pink crackers. To make this recipe garlic and sesame-free, simply omit those ingredients.

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

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

Savoury veggie crackers - These Savoury Veggie Crackers are a delicious, very easy to make and a great way to include a little veggies. They are wheat, dairy, nut and egg-free and have a gluten-free option too.

Print Recipe

4.91 from 10 votes

Veggie Crackers

These Savoury Veggie Crackers are a healthy and tasty snack option, perfect for lunchboxes or as a crispy, savoury bite with dips or spreads. Made with spinach (or beetroot) for a vibrant colour and a boost of nutrients, these crackers are packed with flavour and can easily be adapted to suit different dietary needs.

Prep Time10

Cook Time25

Total Time35

Course: Snack

Servings: crackers

Author: Georgia Harding

Ingredients

60 ml water (¼ cup)
50 g baby spinach (2 large handfuls)
1 tbsp extra virgin olive oil -extra virgin
2 tsp sea salt
1 tsp coconut sugar or rapadura
1 tsp baking powder
2 tbsp sesame seeds -optional
1 tbsp nutritional yeast -optional
1 tsp garlic granules -or powder, optional (I've also used a clove of garlic processed with the spinach too)
200 g wholemeal spelt flour (1¾ cups approx.) see below for GF

Instructions

Pre heat the oven to 180℃/350℉.
In a high speed blender mix the water and spinach, scraping the sides until pureed. Thermomix 1 minute, speed 5 (you will need to scrape the sides quite a few times).
Add the olive oil, sea salt, sugar, baking powder (and any optional ingredients) and mix together until combined. Thermomix 20 seconds, speed 4.
Add the flour and mix until a dough the consistency of play-doh forms (so it holds together but doesn't stick to your hands).
IMPORTANT - All whole flours are slightly different in the rate they absorb water. This is the reason white (highly refined flours) are used in processed foods because they bring consistent results. So you may need to adjust the amount of flour (or water) slightly to achieve the right consistency as described above (especially with the GF variation below).
Form into a rough disc, place between two sheets of baking paper (or silicone sheets). I use 'If you Care' brand of baking paper, it's very non stick and can even be reused (it's that good).
Roll until VERY thin (1-2mm). If they aren't thin enough they won't crisp up so keep rolling until the dough stops expanding. Remove the top piece of parchment and cut the dough with a pizza cutter or plastic ruler (my new way to get the squares nice and even).
Lift this carefully onto a baking tray.
Bake for 20-25 minutes. I find the outside rows cook quicker than the inside squares so I often take it from the oven at 20-25 minutes, remove the outer rows and return the middle crackers which are still not crisp enough to the oven for 5 minutes or until they are dry and crunchy.

Store

In an airtight container. They can also be frozen and packed into the lunchbox (from frozen).

Notes

Gluten or grain-free

I've recipe tested these crackers with both gluten-free and paleo flours (both are also nut-free). I found these needed extra time in the oven to crisp up.

Beetroot (pink crackers)

Replace the spinach with 50g of raw beetroot (about half a small beetroot), peeled and diced. This makes for little pink crackers.

Garlic and sesame-free

Simply omit from the recipe.

I'd love to hear how you enjoyed these - post your feedback in the comments below.

Healthy Chocolate Caramel Muesli Bar

January 24, 2018 | Healthy Lunchbox, After School Snacks, Baked Sweets

I have a sneaking suspicion that this weeks Chocolate Caramel Muesli Bar is going to be popular. I’ve had a few requests for a healthy caramel slice recipe and though it looks nothing like the sugar laden three layer slice, it is a super delicious, nourishing caramel choc treat.

As a kid I spent every weekend at my nan’s house and we cooked and baked together- a lot! Most of my childhood memories are centred around tending to our chickens and ducks, digging for potatoes (my favourite job as the kids in my favourite Enid Blighton book ‘The Faraway Tree’ used to dig for new potatoes) and long sessions of cooking in her old wood-fired stove, always experimenting, always creating ‘new’ recipes and searching for delicious flavour combo’s.

However as an adult, whilst I’ve always loved cooking meals, it wasn’t until I had kids (and they started school) that I baked again. Once my youngest noticed all the biscuits and crackers her friends had in their lunchbox (and wanted the same) I realised the only thing I could do was to get my bake on again. The rest they say, is history!

A healthy-ish treat

I always try to inject as much nutrition as I can into all of my recipes, including sweet treats. I’ve made this Chocolate Caramel Muesli Bar wheat-free and nut-free so it’s good for a school lunchbox snack. The seeds and wholegrains really help to add protein, fibre, good fats and a bit of sustenance to this sweet treat. The cacao adds antioxidants, and using rice malt syrup or honey as a sweetener helps avoid the refined sugars typically found in store-bought bars. My kids feel like they’ve hit the jackpot with this slice – it’s a new favourite.

Ingredients

The base of this sticky muesli bar recipe is made with pantry staples including butter, oats, spelt flour, mixed seeds, and cacao powder. The caramel layer is a simple mix of rice malt syrup (or your preferred sweetener), coconut milk, and a pinch of sea salt for balance. It’s all-natural, with no preservatives or artificial ingredients.

How to make Healthy Chocolate Caramel Muesli Bar

To make these bars, you’ll start by cooking a simple sweet caramel sauce in a small saucepan while mixing the base ingredients. Press most of the oat mixture into a baking pan lined with baking paper (parchment paper), layer with the gooey caramel, then crumble the remaining oat mix on top. Bake until golden, let it cool, and refrigerate to firm up before slicing into bars.

Serving suggestions and how to store

These bars are perfect as a snack and in the school lunchbox. Store them in an airtight container in the fridge, or freeze for longer storage—they’re great to pack in a lunchbox straight from the freezer.

Vary this healthy chocolate caramel muesli bar to suit your needs

For a gluten-free version, simply swap the spelt flour for gluten-free flour and the oats for quinoa flakes. To make it dairy-free, replace the butter with coconut oil. You can even add nuts like hazelnuts or pecans for a nuttier twist, or use regular cream if you’re not avoiding coconut.

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

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

Chocolate caramel muesli slice - This Chocolate Caramel Muesli Bar is a delicious, nut-free, whole foods lunchbox treat. It's easy to make and has variations for gluten and dairy free too.

Print Recipe

4.80 from 68 votes

Chocolate Caramel Muesli Bar

This healthy Chocolate Caramel Muesli Bar is a delicious, wholesome treat that satisfies your sweet tooth. Packed with oats, seeds, and a thin layer of caramel, it’s the perfect snack for school lunches or a snack. Plus, it's super easy to make!

Prep Time15

Cook Time20

Total Time35

Course: Snack

Servings: slices

Author: Georgia Harding

Ingredients

Base / crumble

125 g butter -cubed
170 g rice malt syrup, honey or maple syrup (½ cup)
½ tsp bicarbonate of soda
120 g mixed seeds (1 cup approx.) I used sunflower seeds and pepitas
120 g wholemeal spelt flour (1 cup)
200 g rolled oats (2 cups) or quinoa flakes (or a mixture)
30 g cacao powder (4 tbs approx.) unsweetened Dutch process or raw

Caramel

115 g rice malt syrup, honey or maple syrup (⅓ cup)
120 ml canned coconut milk (½ cup) preferably full-fat, I use Ayam brand
1/8 tsp sea salt

Instructions

Pre-heat the oven to 180℃ / 350℉ (fan-forced).
Begin with the caramel.
In a small saucepan mix the sweetener, coconut milk and sea salt and bring to a bubbling simmer. Simmer rapidly (it looks a bit foamy on top) for about 10 + minutes or until the caramel starts to thicken. Remove from the heat and allow to cool (it will further thicken as it cools).
Whilst the caramel cooks/cools, make the slice.
In a small pot melt the butter and sweetener, mixing to combine. Add the bicarb and stir well.
Place the seeds in a food processor and grind into a meal. Add the flour, oats (or quinoa flakes) and cacao and mix until well combined.
Add the butter/ sweetener mix and process to combine. The mixture should come together into a coarse dough.
Line a small tin (27cm x 18cm) with baking paper. Press ⅔ of the mixture into the base of the tin and press down very firmly with wet hands. I like to make sure the outer edges sit a little higher than the middle so I get an even coverage without the caramel making its way down the sides.
Top with the caramel. It is not a thick layer as a traditional slice would be, rather a randomly gooey, thin layer. More caramel means a lot of sugar which is why I've kept it minimal.
Crumble the remaining dough over the caramel pressing lightly.
Bake for approximately 20 minutes or until just golden brown.
Allow to cool in the pan, refrigerate until firm and then cut into slices (chilling it allows for it to be sliced without crumbling).

Thermomix Method

Caramel

Heat the sweetener, coconut milk and sea salt, 10-15 minutes, temp varoma, speed 3 (cap ajar or off so the steam can escape) or until it thickens (this can vary a bit). You can set this aside to cool and use the bowls without washing it.

Base

Grind your seeds and set aside. No need to rinse the bowl.
Melt the butter and sweetener 1 minute, temp 90, speed 3 or until melted and combined. Add the bicarb and mix 5 seconds speed 3.
Add the rest of the base ingredients and the butter/sweetener and mix 15 seconds, speed 4. You may need to scrape the sides a few times to fully combine.
Assemble as above.

Store

Airtight in the fridge or freezer. You can pack in school lunch boxes from frozen.

Notes

Gluten-free

Substitute the spelt for gluten-free flour and the oats with quinoa flakes (rolled quinoa). Many fans have reported this is great made with buckwheat flour.

Dairy-free

Substitute the butter with coconut oil.

Vegan

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

Nutty

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

Coconut-free

Replace the coconut milk in the caramel with regular cream.

After more healthy lunchbox inspiration?

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

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

I'd love to hear how your kids like this slice? I have a feeling it is going to be very popular. Comment and/or rate this recipe below (it really helps my recipes to reach more people so thanks in advance).

Detox Ice Blocks

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

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

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

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

Health benefits

Beetroot is an anti-inflammatory, antioxidant, detoxifying and extremely nutrient rich vegetable. Research suggests it improves stamina and sports performance (this fact alone appeals to my sport loving kids). Zucchini (also know as courgette), is extremely low in calories and loaded with fibre. It is also a great source of potassium.

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

Ingredients

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

How to make Detox Ice Blocks

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

Serving suggestions and how to store

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

Vary Detox Ice Blocks to suit your dietary needs

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

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

Print Recipe

5 from 9 votes

Detox Ice Blocks

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

Prep Time5

Cook Time1

Total Time1 5

Course: Snack

Servings:

Author: Georgia Harding

Ingredients

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

Instructions

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

Notes

Coconut-free

Replace the coconut water with a nut milk.

Make it creamy

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

No banana

Replace the banana with mango.

Add Protein

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

TIPS

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

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

Chocolate Fudge Wreath

December 20, 2017 | Holidays & Entertaining, Desserts

I try to make all of my recipes as simple and fuss-free as possible and this decadent chocolate fudge cake is no exception. It has a moist, dense texture and is very, very chocolatey so a little goes a very long way.

I’ve made it festive by creating Chocolate Fudge Christmas Wreath and whilst it looks a bit fussy to make, it couldn’t be easier. It’s certainly not an everyday treat, rather a special occasion dessert.

As I’ve mentioned many times, my nan instilled a love of cooking in me from a very early age. My earliest memories of my childhood are of cooking with her in her big old kitchen (which was complete with a wood fired oven). I also remember cooking with chocolate, always Plaistowe’s dark chocolate as she had worked for many years in the Plaistowe’s Chocolate Factory in West Perth (so I’ll attribute my love of dark chocolate to my nan also). This recipe is based on one of her go-to cakes, she called it the ‘fours’ cake as it has four ingredients, 4 blocks of chocolate, 4 eggs and a cup each of cream and caster sugar. Cooking it in a ring tin I find helps this dense cake set best.

This recipe is right up there with my Raspberry Coconut Slice for taking me back to my nans kitchen and the endless hours we spent tinkering there. I don’t make this very often as the sweet stuff doesn’t sit too well with me these days, but if I have a big crowd to impress with an indulgent but easy to make dessert, then this is an absolute fave. I hope you love it too.

Health benefits

Using dark chocolate with a high cocoa content provides antioxidants and is lower in sugar than milk chocolate. Coconut milk adds creaminess while offering healthy fats, and eggs contribute to the cake’s structure, providing protein.

Ingredients

There’s just four ingredients in this chocolate fudge cake recipe include dark chocolate, coconut milk, and a choice of sweetener (rice malt syrup, honey, or maple syrup). The cake is topped with whipped cream, fresh berries, and a berry sauce, making it an indulgent yet balanced dessert. Optional ingredients like roasted hazelnuts or liqueurs like Frangelico can elevate the flavour even more.

How to make this chocolate fudge wreath

Start by melting the chocolate, coconut milk, and sweetener together, then blend in the eggs to create a smooth batter. The cake is baked in a steam bath, which helps it stay moist and fudgy. Once cooled, invert the cake onto a serving platter and decorate with whipped cream, berries, and mint leaves. Serve with a side of fresh berry sauce.

Serving suggestions and how to store

This chocolate cake is best served at room temperature to allow the rich chocolate flavours to shine. Pair it with the berry sauce to balance the richness. Store any leftovers in an airtight container in the fridge for up to a week, or freeze for longer storage.

Vary this chocolate fudge to suit your dietary needs

For a dairy-free option, use dairy-free chocolate and serve with coconut cream or coconut yogurt. If you’re coconut-free, simply replace the coconut milk with regular cream. You can also make an adult version by adding a splash of Frangelico or Kahlua for a boozy twist. This really is the best chocolate cake recipe.

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

For more delicious, festive healthy dessert recipes, click HERE.

Healthy Chocolate Fudge - four ingredients for a great Christmas dessert

Print Recipe

4.77 from 47 votes

Chocolate Fudge Wreath (four ingredient dessert)

This Chocolate Fudge Wreath is a decadent and rich dessert that's perfect for festive celebrations or any special occasion. The combination of dark chocolate, coconut milk, and eggs creates a dense, fudgy cake that pairs beautifully with a fresh berry sauce and whipped cream. With its festive wreath shape, this dessert is sure to be a showstopper at your table.

Prep Time10

Cook Time45

Total Time55

Course: Dessert

Servings:

Author: Georgia Harding

Ingredients

400 g dark chocolate – broken into pieces
270 ml canned coconut milk – full-fat
85 g rice malt syrup, honey or maple syrup (¼ cup)
4 egg/s – large

Topping

300 ml cream -whipped
185 g strawberries or raspberries (1½ cups) for berry sauce
Fresh berries and mint leaves -to decorate

Metric – US Customary

Instructions

Preheat your oven to 180°C/350℉ (fan forced).
Grease a ring cake tin really well (with butter or coconut oil). In this pic I used a 25cm bundt tin. If your tin is old or not non-stick, you may want to add in baking paper tags to help to leaver it out of the tin.
Bring a small pot of water to boil, turning it down to a low simmer. Place the chocolate, coconut milk and sweetener into a large stainless steel bowl and sit over the pot. Stir until the chocolate has melted and the ingredients are well combined. Remove from the heat and set aside, allow to cool to luke warm.
Once it's cooled (enough so you can hold your finger in the mix (I know you want to lol), beat the eggs into the chocolate mixture and mix until well combined.
Pour the mixture into your prepared, well greased ring tin. Place the tin in a deep roasting dish and pour hot water into the roasting dish until the water level is about half to two thirds the way up the sides of the ring tin. You are making a basic steam bath here and the moist air helps this cook through, whilst keeping it lovely and moist.
If you happen to have a ‘steam’ oven, you can simply cook it in this (without the steam bath).
Bake for about 35-45 minutes or until the batter is set firm.
Leave to cool at room temperature then store in the fridge overnight or until ready to serve.
Once ready to serve, bring back to room temperature and remove from the tin by inverting onto a serving plate. If you have trouble removing, shake the tin and sit the tin in hot water for a minute to loosen it. I just jiggle/ tap it on the bench and sit in hot water until it releases (be patient, it can take a few tries).
Make a berry sauce by blending the fresh strawberries and/ or raspberries until smooth. You can strain the seeds from the coulis if you prefer a very smooth sauce (I personally don't bother). Put aside in a small serving jug (this can also be made ahead if you like). This sauce really helps cut through the richness of the cake.
Now get creative and decorate the wreath with whipped cream, berries and mint.
Serve with the berry sauce in a side jug immediately (or return to the fridge again until ready to serve).

Thermomix Method

Preheat your oven to 180°C/350℉.
Grease a ring cake tin really well (with butter or coconut oil).
Grate the chocolate 30 seconds speed 8. Add the coconut milk and sweetener and heat 50℃, 2 minutes, speed 5.
Once the mixture has cooled a little (to 37), add the eggs and mix 30 secs, speed 4 or until well combined.
Follow the rest of the method above.

Store

Store in an airtight container in the fridge or freezer.

Notes

Dairy-free

Use a dairy-free chocolate and serve with coconut cream or coconut yoghurt.

Coconut-free

Replace the coconut milk with cream.

Hazelnut

I sometimes add roasted hazelnuts. Roast the nuts and then rub the skins off before roughly chopping and stirring into the batter. You can use any nut, but I think chocolate and hazelnut are a match made in heaven.

Adult version

I have also made this over the years with Frangelico and Kahlua – 30-60ml mixed in with the eggs.

I’d love your feedback on this beautiful recipe. Wishing you a very Merry Christmas – I hope you have found loads of deliciousness here at Well Nourished to inspire a wonderful Christmas Day feast!

Self Saucing Ginger Puddings

December 13, 2017 | Holidays & Entertaining, Desserts

I love food traditions! However try as I will, I really struggle with eating Christmas pudding. I love a good dessert on special occasions, but the pud leaves me zapped of energy, unable to focus and mentally flat. Not the nicest way to end Christmas festivities! So this week I thought I’d share how I offset a spike in blood sugar with this protein rich dessert whilst still enjoying these decadent Self Saucing Ginger Puddings.

What causes ‘that’ feeling after dessert

So why does Christmas Pudding (and many other high sugar desserts) leave most people feeling rotten? When you eat a really sweet dessert (highly refined carbohydrate), your body responds by producing a large amount of insulin to remove the glucose from your bloodstream, directing it into muscle, fat, liver and various cells to be metabolised (so your body can use it for fuel).

Once this sudden influx of insulin has done it’s job, your blood sugar drops suddenly and at this point you will be left feeling flat and lacking energy. Soon after, you’ll possibly feel hungry again or crave more sweet stuff so the cycle is repeated leaving you physically and emotionally labile. One minute you’re up, next you’ll come crashing down.

Note- I’m not talking in terms of diabetes here, rather an otherwise healthy persons response to high sugar foods.

How to have your dessert, minus the mood and energy swings

So if you enjoy a little sweet treat every now and again (it’s Christmas after all), your best bet is to design it so that the amount of insulin released is more gradual. A lower-sugar dessert made with high-fibre whole foods (as opposed to highly refined carbohydrate), a complete protein and good fats is a great place to start. This combination of food groups helps to temper the breakdown of carbohydrate and conversion to glucose so you don’t feel the highs and lows previously described.

I add a wholefoods protein powder to my desserts as it provides fibre, a complete source of protein and good fats to both nourish and help my blood sugars remain stable, whilst I, enjoy a delicious dessert (without an energy crash, mood swings and brain fog).

The vast world of protein powders

What to look for when choosing protein powders

When choosing a wholefood-based protein powder, there are several key factors to consider to ensure you’re getting a good-quality and effective product:

Ingredients: Look for a protein powder that is derived from wholefood sources, such as pea protein, brown rice protein (preferably non GMO, sprouted and fermented), hemp protein, or a blend of these. If you’re okay with dairy, choose a Whey based protein powder, ensure it is grass-fed and/or organic. Avoid products with additives, artificial flavours, excess sugar or artificial sweeteners.

GoodnessMe have a fabulous selection of clean protein powders, you can take a look HERE.

Ingredients

This recipe uses butter or macadamia nut oil, milk (regular or plant-based), an egg, coconut sugar, fresh ginger, cinnamon, wholefood protein powder, wholemeal spelt flour, baking powder, and sea salt. For the self-saucing syrup, you’ll need rice malt syrup, honey, or maple syrup combined with hot water.

How to make these self saucing ginger pudding

To prepare these ginger self saucing puddings, start by blending the butter, milk, egg, coconut sugar, ground ginger, and cinnamon until frothy. Add in the rest of the dry ingredients including the protein powder, flour, baking powder, and salt, mixing until just combined. Pour the batter into greased ramekins and place them on a baking tray or sit them in a baking dish. Prepare the syrup by mixing your choice of sweetener with boiling water and pour it over the batter mixture. Bake at 180℃ (fan-forced) for 20-25 minutes, until the tops are golden and crisp, with a sticky sauce at the base. If you own a Thermomix, we’ve also included Thermomix instructions for this recipe.

Serving suggestions and how to store

Serve these self saucing ginger puddings hot out of the oven, ideally with a dollop of double cream or coconut cream and fresh berries for added flavour and colour. Leftovers (if any!) can be stored in the fridge and gently reheated, though they’re best enjoyed fresh when the sauce is still warm and gooey.

Vary these self saucing ginger puddings to suit

For gluten-free self saucing puddings, swap the spelt flour with a gluten-free flour blend. To make it dairy-free, replace the butter with macadamia nut oil, use a plant-based milk, and opt for a vegan protein powder. If you’d like to skip the protein powder, try ground nuts or seeds as a tasty alternative.

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

Print Recipe

5 from 5 votes

Self Saucing Ginger Puddings

Whilst this Self Saucing Ginger Pudding is satisfyingly sweet, because it contains a nice balance of complex carbohydrate, plenty of protein and healthy fats, it won't leave you feeling low like many desserts - Christmas Pudding I'm looking at you!!

Prep Time10

Cook Time25

Total Time35

Course: Dessert

Servings:

Author: Georgia Harding

Ingredients

80 g butter or macadamia nut oil -melted
120 ml milk (of choice) (½ cup)
1 egg/s -beaten
50 g coconut sugar or rapadura (⅓ cup approx.)
2 tbsp ginger root -finely grated fresh
1 tsp ground cinnamon
60 g wholefood protein powder - vanilla or a neutral flavour
65 g wholemeal spelt flour (see gluten and grain-free below)
Pinch sea salt
2 tsp baking powder

Syrup

85 g rice malt syrup, honey or maple syrup
180 ml hot water (¾ cup)

Instructions

Preheat your oven to 180℃/350℉ (fan forced). Grease 4 ramekins.
In a blender or food processor, mix together the butter, milk, egg, coconut sugar, ginger and cinnamon until well combined and frothy.
Add the wholefood protein powder, flour, sea salt and baking powder.
Mix until just combined (don't over mix or the pudding will become heavy).
Divide the batter between the four ramekins (approx. 1½ cup capacity) and place on a small baking tray (makes it easier to pop in the oven and catches any overflow).
In a small jug make the syrup by combining the sweetener and hot water. Mix to combine and carefully pour over the batter (over a spoon).
Place in the oven and bake for 20-25 minutes or until the puddings are golden and crisp on top. The sauce will be absorbed into the middle and base of the ramekin (forming a lovely sticky syrup).

Thermomix method

Preheat your oven to 180℃/ 360°F (fan-forced). Grease 4 ramekins.
Melt the butter, temp 90, 1 min, speed 4. Add the butter, milk, egg, coconut sugar and cinnamon. Blend speed 1 min, speed 4.
Add the wholefood protein powder, flour, sea salt and baking powder. Mix 3 seconds, speed 2 (you may need to scrape the sides with the spatula to fold the last of the lour through the batter). Don't over mix of the pudding will become heavy.
Divide the batter between the four ramekins and place on a small baking tray (makes it easier to pop in the oven).
In a small jug make the syrup by combining the sweetener and hot water. Mix to combine and carefully pour over the batter.
Place in the oven and bake for 20-25 minutes or until the puddings are golden and crisp on top. The sauce will be absorbed into the middle and base of the ramekin (forming a lovely sticky syrup).

Serve

Enjoy hot out of the oven with double cream and berries.

Notes

Gluten-free

Substitute the spelt with your favourite gluten-free flour mix.

Dairy-free

Replace the butter with macadamia nut oil, choose a dairy-free milk and a vegan wholefood protein powder.

No protein powder

Replace with ground nuts (nut meal) or ground seeds.

I'd love to hear how you like this delicious pudding? It's my families new favourite dessert! Post a comment or a question below.

Lemon Mustard Lentils Cauliflower Carrots & Kale

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

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

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

Health benefits

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

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

Ingredients

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

How to make this healthy salad

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

Serving suggestions and how to store

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

Vary this to suit your dietary needs

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

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

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

Print Recipe

4.84 from 6 votes

Lemon Mustard Lentils, Cauliflower, Carrots and Kale

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

Prep Time15

Cook Time40

Total Time55

Course: Main Course, Side Dish

Servings:

Author: Georgia Harding

Ingredients

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

Mustard marinade

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

Dressing

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

Instructions

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

Store

Store in an airtight container in the fridge.

Notes

Legume-free

Replace the lentils with quinoa, rice or buckwheat.

Garlic-free

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

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

Healthy Gingerbread (and a lovely spice mix to gift)

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

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

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

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

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

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

Really, the possibilities are endless!

Health benefits

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

Ingredients

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

How to make healthy gingerbread

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

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

Serving suggestions and how to store

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

Vary this healthy gingerbread to suit your dietary needs

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

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

For a healthy Gingerbread Loaf recipe, click HERE.

Or for Gingerbread granola, click HERE.

Print Recipe

4.77 from 67 votes

Healthy Gingerbread (and a lovely spice mix to gift)

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

Prep Time20

Cook Time10

Total Time30

Course: Snack

Servings: biscuits

Author: Georgia Harding

Ingredients

Spice mix

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

Gingerbread biscuit

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

Instructions

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

Thermomix method

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

Store

Store in an airtight container in the fridge or freezer.

Notes

Gluten and grain-free

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

Dairy-free and vegan

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

Low-fructose

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

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