wheatfree

Raw Snickers Bar

October 6, 2015 | After School Snacks, No-bake Sweets

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

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

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

Health benefits of this raw snickers bar

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

Ingredients

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

How to make healthy snickers bars

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

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

Serving suggestions and how to store

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

Vary this raw snickers bar to suit your dietary needs

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

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

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

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

Print Recipe

4.91 from 22 votes

Raw Snickers Bar

This Raw Snickers Bar recipe offers a delicious, healthy twist on a classic treat, using wholesome ingredients and natural sweetness, making it a great snack for satisfying cravings without refined sugars.

Prep Time15

Chill30

Total Time45

Course: Dessert, Snack

Servings:

Ingredients

Base layer

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

Chocolate layer or coating

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

Instructions

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

Store

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

Notes

Fructose friendly

Choose rice malt syrup as your sweetener.

Almond-free

Sub with whole roasted peanuts.

Sesame-free

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

Coconut-free

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

Vegan

Choose rice malt or maple syrup as your sweetener.

Nut-free

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

Chocolate shortcut

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

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

Smoked Salmon Pea Broccoli Pasta

September 16, 2015 | 30 Minute Meals, Pasta and Noodles, Fish & Seafood

We tend not to eat a heap of pasta, but it does make for a really fast meal occasionally. So it’s handy to have a few easy, delicious flavour combos like this lemony, Smoked Salmon Pea Broccoli Pasta recipe to call on.

This recipe came about after I bought some hot smoked salmon from our local farmers market (it’s also available in supermarkets), which I generally keep in the fridge to whip up a salad (like this one).

But it was a beautiful sunny Sunday and we were reminiscing about a long gone (but memorable) holiday in Italy – when the urge for pasta struck. So here it is, a delicious quick and easy to make Italian inspired meal…

Health benefits

This creamy smoked salmon pasta recipe is packed full of nutrition with omega-3 fatty acids and protein from the salmon, fibre from the peas and broccoli, and a touch of healthy fats from butter, it’s both nourishing and satisfying. The addition of sour cream or crème fraîche provides a creamy texture while maintaining a light feel.

Ingredients

The dish comes together with pasta (or zoodles for a grain-free option), hot smoked salmon, peas, broccoli, and a creamy sauce of butter, sour cream, and lemon zest, with a splash of white wine for depth.

What is ‘Hot’ smoked salmon?

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

How to make this smoked salmon pasta

Cook the pasta (or prepare zoodles if using) then drain well. Sauté onion and garlic in butter, add broccoli and peas, then deglaze with wine. Stir in remaining butter, sour cream, and lemon, then fold in the smoked salmon. Gently mix the pasta or zoodles through the sauce and serve immediately.

Serving suggestions and how to store

Serve this Smoked Salmon Pea Broccoli Pasta warm with a leafy salad for a well-rounded meal. It can also be enjoyed cold as a pasta salad, making it great for leftovers. Store any remaining pasta in an airtight container in the fridge.

Vary this Smoked Salmon Pea Broccoli Pasta to suit

For dairy-free, use olive oil and coconut cream instead of butter and sour cream. Use gluten-free pasta for a gluten-free option, or serve with zoodles to make it grain-free. If you’re avoiding onion, swap it for fennel, and if you prefer not to use wine, replace it with stock and a splash of vinegar for a similar flavour profile. I also love this with a couple tablespoons of capers mixed through. Feel free to serve with grated parmesan cheese too.

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, nourishing and easy to make meals click HERE.

This Smoked Salmon Pea Broccoli Pasta is a really simple, delicious meal. It’s a perfect dish for a quick weeknight dinner that feels gourmet

Print Recipe

5 from 8 votes

Smoked Salmon Pea Broccoli Pasta

This Smoked Salmon Pea Broccoli Pasta is a simple, delicious meal, combining pasta with rich smoked salmon and vibrant green veggies. It’s a perfect dish for a quick weeknight dinner that feels gourmet.

Prep Time10

Cook Time15

Total Time25

Course: Main Course

Servings:

Ingredients

50 g butter
1 red onion/s -finely diced
1 clove/s garlic -finely chopped or crushed
150 g peas (1 cup) frozen or fresh
1 broccoli (small head) broken into small florets
60 ml dry white wine (¼ cup)
2 tbsp sour cream -or creme fraiche (see dairy-free below)
½ lemon/s -juice and zest
1 fillet/s hot smoked salmon fillet/s
Sea salt and freshly ground black pepper -to taste
300 g pasta -or approx. 3 cups of zoodles

Instructions

Fill a large pot with water and bring to the boil. Once boiling cook your pasta.
In a pan, sauté the onion and garlic in 25g of the butter over a low heat until soft and translucent (try no to brown it).
Add broccoli and stir-fry for a couple of minutes to just start to soften it then add the peas.
Turn the heat to high and add the wine (it should sizzle and reduce instantly).
Turn off the heat immediately and add the remaining butter, sour cream, lemon juice and zest and mix to combine. Season to taste.
Break the salmon into chunks and add to the peas/broccoli sauce.
When the pasta is al dente, strain (rinse if necessary) and gently fold through the sauce.
If using zoodles, obviously you don't need to cook them, just toss gently through the sauce to heat.

Serve

Completely optional, but this is lovely finished with grated parmesan cheese.
Immediately with a big leafy salad
You can also allow to cool and eat as a pasta salad (good for leftovers)

Store

Store in an airtight container in the fridge.

Notes

Dairy-free

Sub the butter for olive oil and the sour cream for coconut cream.

Grain-free

Serve on zoodles.

Gluten-free

Choose a gluten-free pasta.

Onion-free

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

No wine

Replace the wine with stock or bone broth and a teaspoon of vinegar.

Add capers

I love this with a couple tablespoons of capers mixed through.

Id love to hear how you like this simple meal. Post a comment or rate this recipe.

Blueberry Rocket Almond Salad

September 9, 2015 | Vegetarian, Salads

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

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

Kids in the kitchen

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

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

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

Health benefits

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

Ingredients

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

How to make blueberry rocket almond salad

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

Serving suggestions and how to store

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

Vary this blueberry rocket almond salad to suit

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

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

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

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

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

Print Recipe

4.50 from 6 votes

Blueberry Rocket Almond Salad

This Blueberry Rocket Almond Salad is a delicious, nourishing flavour combination and a beautiful accompaniment to any meal.

Prep Time10

Total Time10

Course: Salad

Servings:

Ingredients

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

Dressing

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

Instructions

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

Notes

Dairy-free and vegan

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

Nut-free

Replace the almonds with toasted sunflower seeds.

Fructose-friendly

Choose rice malt as your sweetener.

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

Baked Berry Custard

September 3, 2015 | Breakfast, Baked Sweets

Always keen for a shortcut, I love creating meals that you can quickly assemble then throw in the oven, set the timer and forget. Like most mums I juggle a million of things so I really don’t have the time or patience to stand over the stove stirring or working my way through loads of steps and stages… hence this Baked Berry Custard is such a winner!

I’ve had a few custard mishaps in my day – where I’ve turned away from the stove top, only to ruin a batch. So a healthy baked custard is my answer and to be honest, my whole family actually prefer the consistency of it too.

This Baked Berry Custard is a light and nutritious dessert or breakfast option, blending creamy custard with the natural sweetness of fresh berries. It’s simple to prepare and can be customised to suit different dietary needs. I really hope your family loves this also.

Health benefits

Packed with protein from eggs and full-fat yoghurt, this egg custard recipe provides essential nutrients, while the berries add antioxidants and fibre. It’s also a low sugar custard and refined sugar-free.

Ingredients

The recipe calls for eggs, natural yoghurt, rice malt syrup or maple syrup, vanilla extract, lemon zest, and your choice of fresh berries (blueberries, raspberries, or strawberries).

How to make this baked egg custard

Mix the eggs, sweetener, yoghurt, vanilla, and lemon zest until frothy. Grease four ramekins and divide the mixture evenly. Arrange the berries on top, place the ramekins in a water bath (which is a baking pan filled with hot water), and bake at 200°C until the custard is set.

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

Serving suggestions and how to store

Serve the custard as is or top it with muesli, stewed fruit, toasted coconut, or even chocolate shavings for an indulgent touch. Store any leftovers covered in the fridge.

Vary baked berry custard to suit your needs

For a dairy-free option, replace the yoghurt with coconut milk. To keep it low in fructose, use rice malt syrup as the sweetener.

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

For more quick, healthy breakfast recipes, click HERE.

Print Recipe

4.86 from 14 votes

Baked Berry Custard

This Baked Berry Custard recipe is a simple, nutritious breakfast or sweeten it up a little more and turn it into a decadent dessert.

Prep Time10

Cook Time30

Total Time40

Course: Breakfast, Dessert

Servings:

Ingredients

4 egg/s
3 tbsp rice malt syrup or maple syrup (I find this enough, but you can add up to a ¼ cup for a sweeter custard)
250 g natural or Greek yoghurt (1 cup)
½ tsp vanilla -powder, extract or essence
1 lemon/s -zest finely grated
20 fresh blueberries (raspberries or pieces of strawberry)

Instructions

Preheat your oven to 200℃/395℉ (fan-forced).
In a food processor or blender, mix the eggs, sweetener, yoghurt, vanilla and lemon zest for 30 seconds (until well combined and frothy - like a smoothie). If using a Thermomix, blend 30sec, speed 4.
Grease the ramekins with a little butter or coconut oil.
Divide the mixture between the four ramekins and place in a water bath. I use a large ovenproof stainless steel fry pan (with a lid), filled to about ¾ of the way up the sides of the ramekins.
Arrange the fruit between the ramekins.
Cover with the lid and bake for about 30 minutes or until set in the middle. A good indicator is that the middle rises a little.

Serving suggestions

Obviously, as is is just fine
At breakfast, I often serve with a little of my toasted muesli on top
Nice with stewed or fresh fruit
Lovely with toasted coconut or nuts for dessert
Melted raw chocolate or shavings would make this much more decadent

Store

Covered in the fridge.

Notes

Dairy-free

Replace the yoghurt with coconut milk (I used the Ayam brand)

Low-fructose

Choose the rice malt syrup as your sweetener

Timesaving Tip

No need to wash the pan you use for the water bath (it's only boiled the water) - simple dry and store. You can also make these on the stove top, in a steam basket or steam oven - just make sure the water doesn't bubble up over the edge of the ramekins.

I'd love to hear how you enjoyed this -post a comment or rate this recipe.

Lemon, Tuna and Quinoa Salad

August 26, 2015 | Salads

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

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

Health benefits

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

Ingredients

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

How to make lemon tuna quinoa salad

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

Serving suggestions and how to store

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

Vary lemon tuna quinoa salad to suit your needs

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

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

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

Print Recipe

5 from 4 votes

Lemon, Tuna and Quinoa Salad

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

Prep Time20

Total Time20

Course: Salad

Servings:

Ingredients

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

Dressing

½ lemon/s -zest and juice
60 ml extra virgin olive oil extra virgin (or roughly double the quantity of oil to lemon juice) (¼ cup)
1 tsp red wine vinegar
Sea salt and freshly ground black pepper -to taste
¼ tsp smoked paprika

Metric - US Customary

Instructions

Firstly rinse the quinoa in a fine sieve really well for at least 1 minute (this removes the bitter saponins from the quinoa). Cook the quinoa by placing it into a pot with 1½ cups of water.
Bring the mixture to a boil over medium-high heat, then decrease the heat a bit to maintain a gentle simmer. Cook uncovered until the quinoa has absorbed all of the water, about 10 to 12 minutes.
Remove the pot from heat, cover, and let the quinoa steam for 5 minutes. This step gives the quinoa time to pop open and the little white spiral to appear. After 5 minutes, remove the lid and fluff the quinoa with a fork. Allow to cool.
Place all of the dressing ingredients into a jar and shake well to combine.
In a large bowl mix together the quinoa and tuna.
Mix through the dressing, adding gradually until the quinoa and tuna are well coated but not drowning in dressing.
Now fold through the tomatoes, carrot, leafy greens and herbs. Enjoy!

Store

Store in an airtight container in the fridge.

Notes

Vegan and vegetarian

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

Don't like tuna

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

Add nuts, seeds or dukkah

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

Add feta or goat feta

This is delicious with feta mixed through too.

For lots more sides and salad inspo, take a look at my hugely popular ebook ˜Well Nourished Sides and Salads’- where vegetables become the hero of the dish!

It’s great value at just $9.95, click HERE to take a look.

Post your comments or rate this recipe below.

Chicken, Bacon and Vegetable Meatloaf

August 19, 2015 | Make-ahead Meals, Chicken

This healthy, easy to make Chicken Bacon Vegetable Meatloaf came about when I was was looking to make a tasty no fuss meal that I could bake ahead and reheat later for dinner. I was planning meatballs, but wasn’t in the mood for rolling them, so decided to make this tasty meatloaf. This really nourishing meal was the delicious result. I hope you like it too?

Health benefits

Chicken provides lean protein, while the assortment of vegetables adds vitamins, fibre, and antioxidants. Using quinoa instead of breadcrumbs boosts the protein and fibre content, making this dish more nutrient-dense. All round its a healthy, nutritionally balanced meal.

Ingredients

This gluten-free chicken vegetable meatloaf recipe combines red onion, garlic, celery, carrot, capsicum, and spinach with chicken mince and smoky bacon. Flavoured with thyme and smoked paprika, the addition of rolled quinoa and eggs helps bind the ingredients together. It comes together to make a simple, healthy mid week meal that the whole family will love.

How to make this chicken meatloaf recipe

To make this chicken bacon vegetable meatloaf, start by finely chopping the vegetables and mixing them with the quinoa, egg, herbs, and spices. Mix the chicken mince in and press the mixture into a loaf tin lined with bacon rashers. Bake at 180°C (350°F) for around 30 minutes, then crisp the bacon under a grill.

Serving suggestions and how to store

Serve the meatloaf with steamed veggies, mashed sweet potatoes, or a fresh salad. Store leftovers in the fridge in an airtight container for up to 3 days, or freeze the cooked or uncooked loaf for future meals.

Vary chicken bacon vegetable meatloaf to suit your dietary needs

For an egg-free version, simply omit the egg—it will still hold together, though slightly less firm. You can also substitute rolled quinoa with fresh breadcrumbs for a more traditional texture.

For more quick, easy, nourishing and delicious meals, click HERE.

Chicken Bacon Vegetable Meatloaf - a really quick, easy to make & healthy dinner for the whole family. It's also gluten-free & dairy-free.

Print Recipe

4.47 from 15 votes

Chicken Bacon Vegetable Meatloaf

This Chicken Bacon Vegetable Meatloaf is a tasty and nutritious spin on classic meatloaf. Packed with hidden veggies, lean chicken mince, and a crispy bacon wrap, it's perfect for family dinners or meal prep.

Prep Time15

Cook Time30

Total Time45

Course: Main Course

Servings:

Ingredients

1 red onion/s -peeled, halved
2 clove/s garlic -peeled
1 stick/s celery -roughly chopped
1 carrot/s (large) roughly chopped
1 red capsicum/s (small) roughly chopped
30 g baby spinach (handful approx.)
1 tsp dried thyme (or 2 teaspoons of fresh)
1 tsp smoked paprika
60 g rolled / flaked quinoa (½ cup) or fresh breadcrumbs
1 egg/s
Sea salt and freshly ground black pepper -to taste
500 g chicken mince
4 rasher/s bacon

Instructions

Preheat your oven to 180℃/350℉ (fan-forced).
In a food processor, chop the onion, garlic, celery, carrot, capsicum and spinach finely. Place in a large mixing bowl.
Add the thyme, paprika, rolled quinoa, egg and salt/pepper and mix to combine. Add the chicken mince and squeeze together to combine the ingredients well.
Now line a loaf tin with your bacon rashers so they cover the base and sides of the tin.
Press the minced mixture in the tin (so it's firmly packed) and bake for approximately 30 minutes or until cooked through.
Once cooked, drain the delicious juices from the tin into a little jug and invert the loaf onto a tray. Place it under a moderate grill for 5 minutes or so to crisp the bacon.
Slice with a serrated knife and serve with the reserved pan juices.

Thermomix method

Preheat your oven to 180℃.
In the Thermomix, chop the onion, garlic, celery, carrot, capsicum and spinach 10 seconds, speed 5.
Add the thyme, paprika, rolled quinoa and egg and mix to combine, 10 seconds, speed 2. Add the chicken mince and mix, reverse, 20 seconds, speed 2 (you will need to scrape down the sides to help it combine fully).
Now line a loaf tin with your bacon rashers so they cover the base and sides of the tin.
Press the minced mixture in the tin and bake for approximately 30 minutes or until cooked through.
Once cooked, drain the delicious juices from the pan into a little jug and invert the loaf onto a tray. Place it under a moderate grill for 5 minutes or so to crisp the bacon.
Slice with a serrated knife and serve with the reserved pan juices.
Note - it can also be steamed in the Varoma for 45 minutes (then bacon crisped as above).

Serve

With steamed vegetables or a big salad.
I also love meatloaf with mashed potato or sweet potato or this Magic Mash. To make a simple mashed sweet potato, place washed whole sweet potatoes in the oven to bake alongside the meatloaf. Once they are cooked, simply scoop the flesh out of the skin and mash with a dollop of butter and sea salt.

Make-ahead

Re-heat in a low oven, covered until just hot.

Store

Store in an airtight container in the fridge.
Can also be frozen (either raw or after cooking). Fully defrost before cooking/ re-heating.

Notes

Egg-free

Just omit it. It won't be quite as firm, but still delicious.

I love to receive comments and questions about my recipes. It really helps me to shape what I share with you in the future. Share you comment below.

Blood Orange Jelly

August 12, 2015 | No-bake Sweets

This refreshing home made Blood Orange Jelly (or orange jello depending on where you live in the world) is a delicious and healthy treat, made with fresh orange juice and coconut water. It’s a great option for a light dessert or a snack, and it’s easy to customise for various dietary preferences. I especially love to make this when juicy blood oranges are in season.

My kids number one favourite treat right now is any type of jelly and they’ve rated this, their absolute favourite flavour (for the moment anyway).

Health benefits

Oranges are packed with vitamin C and antioxidants, when oranges and lemons are in season, their nutrient levels are at their best so that’s the time to make this jelly. The addition of coconut water also offers natural electrolytes. The gelatin used here supports gut health, joint function, and skin elasticity, making this not only delicious but also nourishing.

Gelatin is made from the bone and connective tissue of animals that has been dried and turned into a powder. I have written about the benefits of gelatin in this post about bone broth. As I’ve always stated, eating whole food sources of any nutrient is best, so consuming bone broth regularly is the most nutrient dense way to consume gelatin. But for a tasty treat, making a batch of jelly is a delicious way to include additional gelatin in your diet.

I like to use THIS gelatin to make gummies or jelly.

Ingredients

This orange jelly recipe calls for freshly squeezed blood orange juice (or regular orange juice), coconut water, a bit of rice malt syrup or honey for sweetness (optional), lemon juice, and grass-fed or organic gelatin. For a smoother jelly, you can strain the juice, though leaving the pulp adds extra fibre.

How to make this blood orange jelly

Start by warming the coconut water and optional sweetener in a small pot. Sprinkle the gelatin over the liquid gradually, stirring after each addition. Once dissolved, combine the coconut water mixture with the freshly squeezed orange and lemon juices. Pour into molds or a bowl and refrigerate until set.

Serving suggestions and how to store

Serve the jelly chilled, either on its own or with fresh fruit or whipped cream. Store in an airtight container in the fridge to maintain freshness.

Vary this blood orange jelly to suit your needs

To make this blood orange jelly recipe low-fructose, use rice malt syrup as the sweetener. For a coconut-free version, substitute the coconut water with water kefir or kombucha. Vegetarians and vegans can try setting the jelly with agar-agar instead of gelatin, though adjustments may be needed for the best results.

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

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

Blood Orange Jelly - with the goodness of fresh fruit, coconut water & grass-fed gelatin, this jelly is an easy to make, delicious treat for the family.

Print Recipe

5 from 4 votes

Blood Orange Jelly

A jelly made with fresh fruit and gelatin is a far cry (health wise) from the processed version. Best of all, it really is very easy to make, no more so than my Blood Orange Jelly.

Prep Time10

Chill1

Total Time1 10

Course: Dessert, Snack

Servings:

Ingredients

500 ml freshly squeezed blood orange juice (or regular orange juice) (2 cups)
120 ml coconut water (½ cup)
1-2 tbsp rice malt syrup or honey (optional)
1 lemon/s -juice
3 tbsp grass-fed or organic gelatin

Instructions

Place the coconut water and sweetener into a small pot and heat for a minute to lukewarm.
Sprinkle the gelatin over the liquid, stirring after each tablespoon. For a traditional jelly set use 2 tablespoons, for a firmer, more gummy-lolly-like consistency, add 3 tablespoons.
If the gelatin doesn't completely dissolve, you can pop your pot back on the heat for a minute (only heat to luke warm), stirring well.
Juice your oranges and lemons and mix with the coconut water mixture. Personally, I don't strain any bits of pulp, but feel free to if you want a jelly with a really smooth consistency.
Pour into a bowl or moulds, and set in the fridge.

Store

Airtight in the fridge.

Notes

Low-fructose

Choose rice malt syrup as your sweetener.

Coconut-free

Replace the coconut water with water keffir or kombucha.

Vegetarian and vegan

Set with agar-agar (I haven't recipe tested this as yet).

Other jelly recipes you might like:

Berry Jelly (in my trifle recipe), here
Chocolate coconut, here
Lemon immune jelly recipe, here

I love to receive your feedback and welcome any questions. Post your comment or questions below.

Baked Brown Rice Pudding

July 29, 2015 | Breakfast

This gluten-free Baked Brown Rice Pudding is a wholesome, satisfying dessert or breakfast option that turns leftover rice into a delicious and nourishing dish. It’s a versatile recipe that can be customised with your choice of spices, fruits, and sweeteners.

One of the ways I manage to feed my family unprocessed foods without spending endless hours in the kitchen is to always cook more than we need for that meal. So even when I cook rice to go with a curry, I often cook a little extra and use it to make this delicious breakfast (that could also double as dessert).

In my many years consulting as a Naturopath and assessing patients diets, the one meal where most people failed drastically, was breakfast. I found so many people searching for energy, vitality, productivity and better general health; spending large sums of money on supplements and searching for the ‘magic bullet,’ but also neglecting the one meal that could improve both their short and long-term health. In my professional opinion, eating a nutritionally balanced, unprocessed breakfast each and every day is THE very best place to start if you want to improve your overall health and wellbeing. Find an awesome range of brekkie inspo in my ebook ‘Rise and Shine a Well Nourished Breakfast‘ – designed with mad morning’s in mind, it will ensure your brekkie is as good as it gets.

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. Brown rice is a low allergenic, high fibre and nutrient rich food. When brown rice is produced, only the outermost layer of the rice kernel, the hull (which contains few nutrients) is removed. According to The Worlds Healthiest foods, ‘the complete milling and polishing that converts brown rice into white rice destroys 67% of the vitamin B3, 80% of the vitamin B1, 90% of the vitamin B6, half of the manganese, half of the phosphorus, 60% of the iron, and all of the dietary fiber and essential fatty acids.’ I always try to soak my rice before cooking it to ensure it’s as digestible and nourishing as can be.

As you will notice, I have used brown basmati because I adore the flavour, but feel free to use any brown rice available to you. Combined with protein from the milk, eggs (see variations for egg-free), and nuts, this makes a wonderful, sustaining breakfast. The additional anti-inflammatory spices and lemon zest make this even more nourishing and healing. Their warming, immune boosting properties make this a wonderful start to a wintery day.

Ingredients

You’ll need leftover cooked brown rice, eggs, milk, a sweetener like rice malt syrup or honey, and your choice of fruit and nuts for topping. Spices like cinnamon, cardamom, and ginger can also be added for a warming flavour boost.

How to make this baked rice pudding recipe

Start by preheating your oven to 200℃/395℉ and greasing a baking dish. Spread the cooked rice evenly in the dish. Whisk together the eggs, milk, sweetener, vanilla extract, lemon zest, and spices, then pour this mixture over the rice and stir. Top with almonds or other nuts and fruit, and bake for 20-30 minutes until the pudding is set like custard.

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

Serving suggestions and how to store

Enjoy this creamy brown rice pudding warm from the oven, topped with full-fat natural yogurt, cultured sour cream, or coconut yogurt. Leftovers can be stored in an airtight container in the fridge for a couple of days, making it a great meal-prep option for breakfasts or snacks.

Vary this baked brown rice pudding to suit your dietary needs

For a low-fructose version, use rice malt syrup and low-fructose fruits like berries. The pudding can easily be made dairy-free by using nut or coconut milk and served with coconut yogurt. For an egg-free or vegan option, replace the eggs with chia gel and use a plant-based milk. To make it nut-free, substitute the nuts with seeds or shredded coconut.

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

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

This gluten-free, healthy Baked Brown Rice Pudding is a versatile dessert or breakfast that turns leftover rice into a delicious & nourishing dish.

Print Recipe

4.68 from 34 votes

Baked Brown Rice Pudding

This Baked Brown Rice Pudding is a wholesome, satisfying dessert or breakfast option that turns leftover rice into a delicious and nourishing dish. It’s a versatile recipe that can be customised with your choice of spices, fruits, and sweeteners. It's so much more nourishing than anything in a cereal box.

Prep Time10

Cook Time30

Total Time30

Course: Breakfast, Dessert

Servings:

Ingredients

2 cup/s leftover cooked brown rice (approx.) I used brown basmati
2 egg/s (these need to be large eggs, approx. 80-90g otherwise use 3 eggs or it won't set quickly)
500 ml milk (of choice) (2 cups)
85 g rice malt syrup, honey or maple syrup (¼ cup)
1 tsp vanilla
1 lemon/s -zest finely grated (optional)
1 tsp ground cinnamon (optional)
½ tsp ground cardamom (optional)
½ tsp ground ginger (optional)
¼ tsp ground turmeric (optional)
½ cup/s flaked almonds (or any nut of choice)
1 cup/s fresh fruit -to bake on top (apple, rhubarb, pear, stone fruit, banana, berries)

Instructions

Preheat your oven to 200℃/395℉ (fan-forced).
Grease a small baking dish (25 x 25cm) well and add the leftover brown rice.
In a blender (or by hand with a whisk and muscle) combine the eggs, milk, sweetener, vanilla, zest and spices.
Pour over the rice, top with almonds (or any other nuts you like) and fruit.
Bake for 20-30 minutes or until set (like a custard), whilst you take a shower, make lunches etc;
Enjoy hot out of the oven with full-fat natural yoghurt, cultured sour cream or coconut yoghurt (I love Coyo).

Thermomix Method

Preheat your oven to 200℃.
Grease a small baking dish well and add the leftover brown rice.
Place the eggs, milk, sweetener, vanilla, zest and spices in the TMX and mix 30 seconds, speed 4.
Pour over the rice, top with almonds (or any other nuts you like) and fruit.
Bake for 20-30 minutes or until set (like a custard).
Enjoy hot out of the oven with full-fat natural yoghurt, cultured sour cream or coconut yoghurt (I love Coyo).

Store

Store in an airtight container in the fridge.

Notes

Low-fructose

Choose rice malt syrup as your sweetener and choose low fructose fruit.

Dairy-free

Choose nut or coconut milk. Serve with coconut yoghurt.

Egg-free

Replace with 2 tablespoons of chia, ground and soaked in 6 tablespoons of water to form a gel.

Vegan

Combine the egg and dairy-free options above.

Nut-free

Replace the nuts with shredded coconut, seeds or just omit altogether.

I'd love to hear how you like this delicious start to the day. Post your comment or rate this recipe below.

Indian Vegetable Curry

July 22, 2015 | Make-ahead Meals, Freezable Meals, Vegetarian

This Indian Vegetable Curry is a versatile dish that’s packed with flavour. The blend of spices, cashews and yogurt makes for a rich creamy curry that pairs perfectly with any vegetables you have on hand. You can also freeze batches of the sauce for a quick curry another time. Vegetarians this is the ultimate mixed vegetable curry.

Health benefits

Anything with this many veggies is always going to be full of nutrition and gut loving fibre! Coupled with so many wonderful anti-inflammatories, digestion and immune supporting anti-inflammatory spices; protein and essential fatty-acid rich cashew nuts, this is not only really delicious but supports optimal health and healing.

Ingredients

This gluten-free Indian vegetable curry recipe features aromatic spices like fennel seeds, cumin, turmeric, coriander, and garam masala. Combined with fresh vegetables, cashews, tomatoes, and yogurt, it creates a delicious curry sauce that’s adaptable to your preferences.

How to make this vegetarian curry

To make this veg curry begin by sautéing the onions, garlic, ginger and spices (fennel seeds, cumin powder, coriander powder, turmeric and garam masala) over a medium heat until fragrant. Blend this with cashews, tomatoes, yogurt and water (or vegetable broth) to create the creamy base. Then, simmer the vegetables in the sauce, adding them in stages based on their cooking time. For a time-saving method, steam or roast the vegetables and stir them into the sauce. Garnish with fresh coriander leaves (fresh cilantro) to serve.

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

Serving suggestions and how to store

Serve this Indian Vegetable Curry with brown basmati rice, quinoa, or cauliflower rice. I love serving with naan bread too. For added variety, try it with a poached egg for breakfast. Leftovers can be stored in the fridge for up to 3 days or frozen for longer storage.

Vary this Indian vegetable curry to suit

For a dairy-free or vegan option, swap the yogurt for coconut milk. If avoiding onions, use fennel instead. You can also add chickpeas or lentils for extra protein, or incorporate chicken or fish if you prefer a meat version. Adjust the spice level by adding chilli flakes or serving with fresh red chilies for customised heat.

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.

This Indian Vegetable Curry is a versatile dish packed with flavour. Pair it with any vegetables you have on hand for the best veg curry.

Print Recipe

4.78 from 53 votes

Indian Vegetable Curry

This Indian Vegetable Curry really easy to make, mild curry that the whole family will love. It's also super versatile so you can adapt it to suit your taste.

Prep Time15

Cook Time25

Total Time40

Course: Main Course

Cuisine: Indian

Servings:

Ingredients

1 tbsp butter, ghee or coconut oil
1 onion/s (medium) peeled and diced
2 clove/s garlic -peeled and diced
1 tsp ginger root -peeled and finely grated
1 tbsp fennel seeds
1 tbsp ground cumin
1 tsp ground turmeric
1 tbsp ground coriander
1 tbsp garam masala
150 g raw cashew nuts (1 cup)
5 vine ripened tomatoe/s -roughly chopped
Sea salt and freshly ground black pepper -to taste
250 g natural, Greek or coconut yoghurt (1 cup)
180 ml water (¾ cup) or vegetable broth

Vegetables I used - see note below

1 sweet potato/s (small)
1 carrot/s (large)
1 red capsicum/s
½ cauliflower
½ broccoli
30 g baby spinach (1 cup)
½ cup/s peas -fresh or frozen

Serve

Rice, quinoa or cauliflower rice (to serve)
½ bunch/s fresh coriander leaves

Instructions

Note

You can chose any vegetables you like with this curry. Try to cut your root vegetables to roughly the same size and group vegetables into approx. cook times. So in this case, the carrot and sweet potato will take the longest so I add them to the sauce first, followed by the red capsicum, cauliflower, broccoli and lastly, I stir in the spinach to wilt. The cook time will depend on the size you have cut your vegetables. I like a fairly chunky curry, which is easier to cut up but takes a bit longer to cook than if you cut the vegetables smaller. Your call.
In a large, deep pan, melt the ghee, butter or coconut oil and sauté the onion, garlic, ginger and spices over a low heat unit the onion is just starting to become opaque and the spices smell amazing.
Transfer this to a blender or food processor with the cashews, tomatoes, sea salt, yoghurt and water and blend until it is smooth.
Add it back to the pan you cooked the onions and spices in (no need to wash it), add your vegetables in stages (see the note above), and simmer with the lid on (it will spit), stirring frequently until the vegetables are cooked to your liking. Taste and season again (salt is really important to bring the flavour of the spices out so make sure you season well).
My curry takes approx. 15 minutes for the root vegetables and another 5-10mintes for the quick cooking veggies (broccoli, cauliflower and capsicum). Always add leafy greens (baby spinach/coriander) at the very end once you have turned off the heat.
Another way to cook this curry is to steam (or roast) the vegetables and just mix through the sauce (which has simmered 10-15 minutes to build flavour).

Thermomix Method

Place your onion, garlic and ginger (also fresh turmeric if using) in your TMX and process 3 seconds, speed 6. Scrap the sides. Add the fennel seeds, cumin, turmeric powder, coriander seeds and garam masala and ghee, butter or coconut oil and sauté 3 minutes, temp 100, speed 1.
Add the cashew nuts, sea salt and tomatoes and blend 20 seconds, speed 7.
Add the yoghurt and water and blend 1 minute, speed 8.
At this point, you can choose to cook your curry in a stove-top pot (point 3 above), or continue in your TMX. Personally, I like to finish this in a pot as I find the vegetables stay more intact than cooking it in the TMX. See the note above re-cook time. If you do choose to cook your vegetables in the TMX, make sure the blade is on reverse and cook at temp 100, speed 1 (cook times will vary as explained above).
Taste and season again (salt is really important to bring the flavour of the spices out so make sure you season well).
If you are using the steamed method (point 5 above), cook for 10 minutes, temp 100, speed 3 before pouring over your vegetables.

Serve

This is lovely served with brown basmati, quinoa or cauliflower rice.
Garnished with fresh coriander leaves.

Make-ahead

Re-heat in a pot over a low heat until just hot.
Leftovers are great for breakfast with a poached egg.

Store

Store in an airtight container in the fridge.
Can also be frozen (either the sauce alone or with the vegetables).

Notes

Dairy-free and vegan

Sub the yoghurt with coconut milk.

Onion-free

Replace the onion with a small bulb of diced fennel.

Garlic-free

Increase the ginger to a 4cm piece to replace the garlic.

Add a legume

Feel free to add in cooked chickpeas or lentils.

Add meat

You could also add meat to this curry sauce – I’d suggest it’s best suited to chicken or fish.

Make it spicy

Add dried chilli flakes at part one of the method. Or, serve with fresh or dried chilli so everyone can control their own heat (this is what we do).

Hope you enjoy this very versatile curry. Love to hear how you like it or post a question in the comments below.

Beetroot Coconut Ginger Soup

July 15, 2015 | Make-ahead Meals, Freezable Meals, Vegetarian, Soups

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

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

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

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

Health Benefits

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

Ingredients

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

How to make beetroot soup

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

Serving suggestions and how to store

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

Vary beetroot coconut ginger soup suit your dietary needs

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

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

This beetroot coconut ginger soup is nutritious and delicious. It's gluten-free and dairy-free and can be made vegan too.

Print Recipe

4.42 from 24 votes

Beetroot, Coconut and Ginger soup

This beetroot, coconut, and ginger soup is a vibrant, delicious soup that’s as nutritious as it is delicious. The combination of earthy beets, creamy coconut milk, and a zingy hit of ginger makes it a warming soup with a hint of sweetness and spice.

Prep Time15

Cook Time25

Total Time40

Course: Soup

Servings:

Ingredients

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

Instructions

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

Themomix method

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

Make-ahead

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

Store

Store in an airtight container in the fridge or freezer.

Notes

Dairy-free

Use ghee or olive oil to sauté.

Vegetarian and vegan

Choose ghee or olive oil to sauté and vegetable stock.

Onion and garlic free

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

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

Lemon Turmeric Jellies

July 8, 2015 | Healthy Lunchbox, After School Snacks, No-bake Sweets

I’m always experimenting with jelly flavours and trying to cram as much nutrition into one small treat as possible. So these Lemon Turmeric Jellies came about after my husband came down with man flu and I went on a mission to keep the rest of us from succumbing.

These lemon turmeric jellies are a refreshing, immune-boosting treat packed with antioxidants and anti-inflammatory benefits. They’re easy to make, with a zesty lemon flavour and a hint of spice from ginger and turmeric.

Health benefits of lemon jellies

The ginger and turmeric root are powerful anti-inflammatory and warming immune supportive herbs in these gut loving lemon gummies. The coconut water is hydrating and the kombucha and kefir are supportive to a healthy gut microflora. While lemon adds a vitamin C boost.

Gelatin is made from the bone and connective tissue of animals that has been dried and turned into a powder. I have written about the benefits of gelatin in this post about bone broth.

I like to use THIS gelatin to make healthy lemon gummies or lemon jelly.

Ingredients

These gummies are made with simple, natural ingredients like fresh turmeric root (or powder), fresh ginger, fresh lemon juice, raw honey and grass-fed gelatin, these jellies are a healthy, gluten-free snack.

How to make Lemon Turmeric Jellies

Start by simmering the turmeric and ginger in water to release their flavours and goodness, then mix in coconut water, lemon juice, and honey. Add gelatin to set the mixture, and let it chill in the fridge until firm.

Serving suggestions and how to store

Serve these anti-inflammatory jellies as a midday snack or a post-meal treat. Store in an airtight container in the fridge for up to a week or in the freezer for longer.

Vary the lemon jellies to suit your needs

For a low-fructose gummy, use rice malt syrup instead of honey. If you’re not a fan of coconut, swap coconut water for kombucha or water kefir, and you can easily sub fresh turmeric with powdered.

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

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

Or for more healthy gummie recipes, click HERE.

Print Recipe

5 from 8 votes

Lemon Jellies

A beautiful, immune supportive treat, these Lemon Jellies have been a hugely popular recipe. They are great for helping to prevent illness, as well as being an easy food to eat if you are feeling under the weather.

Prep Time10

Chill1

Total Time1 10

Course: Dessert, Snack

Servings:

Ingredients

250 ml water (1 cup)
2 cm ginger root -peeled & sliced
1 cm fresh turmeric root -peeled & sliced or ½ tsp ground
250 ml coconut water (1 cup) or kombucha or water kefir
1-4 tbsp honey - Manuka or raw (amount depends on the level of sweetness you like)
1 lemon/s (large) juice (or 2 small)
2 - 3 tbsp grass-fed or organic gelatin

*Note about honey - only raw, unheated and unprocessed honey has medicinal properties. A good quality Manuka honey is the very best option.

Instructions

Place the water, ginger and turmeric root into a small pot and bring to the boil, reducing to a simmer for approx. 5 minutes.
Take off the heat off and allow to cool for 5 minutes.
Remove the solids (strain) and stir in the coconut water (kombucha or water kefir) honey, lemon and optional Camu powder. Taste to check that you are happy with the flavour (sour/sweet balance). I should be luke warm before adding your gelatin.
Now sprinkle the gelatin over the liquid, allow it to sit and bloom (go wrinkly) for a few minutes then whisk to mix through. For a traditional jelly set use 2 tablespoons, for a firmer, more gummy-lolly-like consistency, add 3 tablespoons.
If the gelatin doesn't completely dissolve, you can pop your pot back on the heat for only 1 minute (only heat to luke warm), stirring well.
Pour into a lined slice tray or moulds, and set in the fridge.

Thermomix

Place the water, ginger and turmeric root into the bowl heat 5 mins, varoma, speed 1.
Add the honey or rice malt syrup, mix 30 seconds speed 3.
Remove the solids and add the coconut water, kombucha or water kefir, honey (and optional camu camu). Mix 10 seconds, speed 3.
Now add the gelatin, allow to bloom, mix 1 minute, temp 37, speed 2 or until the gelatin is dissolved.

Store

Store in an airtight container in the fridge or freezer.

Tip

If using silicon moulds to set your gummies, freeze them to make removing them from the mould clean and simple.
If your Jellies don't set, its because the liquid was either too hot or too cold (it needs to be luke warm) or the brand you are using has a different liquid to gelatin ratio. All is not lost, simply add back to the pot, gently heat to luke warm and add more gelatin.

Notes

Low-fructose

Choose rice malt syrup as your sweetener.

Coconut-free

Choose the kefir or kombucha instead of the coconut water.

Don't like ginger or want to use powdered?

Leave it out or use ½ teaspoon of the ground ginger powder.

No fresh turmeric?

Sub with ¼ teaspoon of turmeric powder.

Add Camu

You can certainly add a tsp of camu camu powder if you wish for an extra vitamin C boost.

I'd love to hear how you liked these delicious little treats. Post a comment or rate this recipe.

Protein Power Bars

June 10, 2015 | After School Snacks, No-bake Sweets

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

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

Health benefits

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

Ingredients

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

How to make homemade protein power bars

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

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

Serving suggestions and how to store

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

Vary the protein power bars to suit

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

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

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

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

Print Recipe

5 from 29 votes

Protein Power Bars

These Protein Power Bars as really simple to make and a healthy, delicious snack to keep in the freezer for hungry kids (or adults). They are really sustaining and sure to become a favourite treat.

Prep Time10

Chill30

Total Time40

Course: Snack

Servings:

Ingredients

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

Instructions

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

Thermomix Method

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

Store

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

Notes

Dairy-free

Use coconut oil instead of butter.

Gluten and grain-free

Replace the oats with rolled quinoa and/ or millet.

Low-fructose

Choose the rice malt syrup instead of honey.

Vegan

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

Nut-free

Use only seeds. For 150 pages of nut-free recipes, take a look at my super popular ebook 'The Well Nourished Lunchbox'. Click HERE to find out more and read the rave reviews.

Coconut-free

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

Cacao-free

Replace the cacao with carob powder.

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

Pumpkin Lasagne (with lots of twists)

June 4, 2015 | Budget Friendly, Make-ahead Meals, Pasta and Noodles, Freezable Meals, Vegetarian

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

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

Health Benefits

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

Ingredients

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

How to make this Pumpkin Lasagne

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

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

Serving suggestions and how to store

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

Vary this pumpkin lasagne to suit your dietary needs

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

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

Explore more delicious, easy to make vegetarian meals HERE.

Or a good variety of lasagne recipes HERE.

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

Print Recipe

4.79 from 56 votes

Pumpkin Lasagne (with lots of twists)

My favourite vegetarian meal, this Pumpkin Lasagne is a plant powered, delicious delight. Even though it has a few layers, it really is simple to make and worth every minute of prep.

Prep Time20

Cook Time1 10

Total Time1 30

Course: Main Course

Servings:

Ingredients

Pumpkin layer

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

Spinach layer

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

Tomato layer

400 g diced tinned tomatoes
1 tbsp dried oregano

Pasta layer

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

Metric - US Customary

Instructions

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

Thermomix Method

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

Time saving tip

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

Serve

With a leafy green salad.

Make ahead

Re-heat in a low oven until just hot.

Store

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

Notes

Dairy-free

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

Gluten and grain-free

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

Egg-free

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

Vegan

Combine dairy-free and egg-free versions above.

Onion-free

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

Garlic-free

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

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

Rhubarb Ginger Crumble

May 28, 2015 | Baked Sweets, Desserts

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

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

Health Benefits

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

Ginger is awesome also for supporting a healthy digestion.

Ingredients

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

How to make this rhubarb crumble recipe

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

Serving suggestions and how to store

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

Vary this rhubarb ginger crumble to suit

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

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

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

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

Print Recipe

5 from 3 votes

Rhubarb Ginger Crumble

This delightful rhubarb ginger crumble is the perfect balance of tart and sweet. Not only is it a comforting dessert, but it's also versatile, allowing you to cater to various dietary needs with a few simple tweaks.

Prep Time10

Cook Time15

Total Time25

Course: Dessert

Servings:

Ingredients

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

Crumble

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

Ginger syrup

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

Instructions

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

Store

Store in an airtight container in the fridge.

Notes

Low-fructose

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

Grain and gluten-free

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

Dairy-free

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

Vegan

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

Nut-free

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

Coconut-free

Replace the coconut with more nuts or oats.

Don't like ginger?

Then substitute it with cinnamon.

Apple Rhubarb crumble

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

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

Simple Sweet Corn Soup (a nourishing twist on this favourite)

May 21, 2015 | Budget Friendly, Make-ahead Meals, Freezable Meals, Vegetarian, Soups

As a kid, one of my favourite takeaway meals was Chinese. It was the 70’s and Chinese food was as fancy as it got in my young world. Even though it is probably my least favourite cuisine nowadays, one dish that conjures up all sorts of childhood memories is this nourishing Sweet corn Soup.

Health benefits

This soup is loaded with nutrition. The bone broth, is seriously a wonderful ‘super’ food, read more about its healing potential and benefits here. The ginger and garlic are warming, immune boosting herbs. The corn is a wonderful source of fibre, antioxidants and a long list of plant-based nutrients. The egg lends a good dose of protein.

Ingredients

This sweet corn soup recipe features chicken stock or bone broth as the base, complemented by ginger, garlic, and fresh corn for natural sweetness. Enhance the flavour with tamari, and add a beaten egg for richness. The cornflour (cornstarch) thickens the soup. Spring onions and white pepper provide a fresh finish, while optional ingredients like chicken, shiitake mushrooms, or fresh coriander can elevate the dish further.

How to make healthy sweet corn soup

Start by simmering the chicken stock with ginger, garlic, and sweet corn kernels or about 5 minutes. Stir in the tamari and adjust the seasoning to taste. If you prefer a thicker soup, add a cornflour mixture. Create a whirlpool in the soup and slowly drizzle in the beaten egg to form ribbons.

Serving suggestions and how to store

Divide the hot soup between two bowls, garnished with sliced spring onions, a sprinkle of white pepper, and optional fresh coriander (cilantro) or red chilli for a bit of heat. This soup can be stored in an airtight container in the fridge for a few days or frozen for later enjoyment.

Vary this sweet corn soup to suit

For a vegetarian option, simply swap the chicken stock for vegetable stock. Feel free to add more vegetables like carrots, peas, or spinach to boost the nutrient content. To make the soup soy-free, replace tamari with liquid or coconut aminos, and if you’re looking for an egg-free version, consider trying my Asian Noodle Soup instead.

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

More delicious, nourishing soup recipes HERE.

Simple Sweet Corn Soup (a nourishing twist on this favourite) -this is my version of the Chinese take-away favourite. Gluten, grain, dairy free, vegetarian

Print Recipe

5 from 5 votes

Simple Sweet Corn Soup (a nourishing twist on this favourite)

A nourishing twist on the classic, this Sweet Corn Soup is really easy to make and very nutritious, especially if you add in a veggie boost.

Prep Time10

Cook Time10

Total Time20

Course: Soup

Cuisine: Asian

Servings:

Ingredients

1 ltr chicken broth or stock (4 cups)
1 tsp ginger root - finely grated
3 clove/s garlic - finely grated or minced
1 cob/s corn - kernels cut from the cob (as is, or minced in a food processor)
1 tbsp tamari
1 egg/s - beaten
4 spring onion/s - sliced thinly
¼ tsp white pepper - to taste
Sea salt - to taste
1 tsp cornflour - mixed with 2 tablespoons of water (or arrowroot)

Optional extras

Chicken - cooked and diced or shredded (for more protein or to make this a Chicken and Sweet Corn Soup)
50 g shiitake mushrooms - sliced (great for an immune boost)
½ bunch/s fresh coriander leaves - chopped (great detoxifier)
1 red chilli/s - finely sliced

Instructions

In a small pot, place your broth, ginger, garlic and corn (plus optional chicken or mushrooms) and simmer gently for 5 minutes.
Stir in the tamari, taste and add more sea salt if required. If you would like a thicker soup, add the cornflower mix at this point and stir through well. Personally, I'm happy with a clear soup.
With the soup at a slow simmer, stir to make a whirlpool and slowly drizzle the egg so ribbons form.

Serve

Serve with the spring onions, white pepper (and optional coriander or red chilli).

Make-ahead

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

Store

Store in an airtight container in the fridge or freezer.

Notes

Vegetarian

Use vegetable stock as your base.

Add more vegetables

I'm always up for more vegetables - you can really add in whatever vegetables take your fancy.

Soy-free

Replace the tamari with liquid or coconut aminos.

Egg-free

Give my Asian Noodle Soup ago, recipe here.

Love to hear what you think of this tasty, simple soup. Post a comment below.

Immune Supportive Chai Tea Latte

May 13, 2015 | Drinks & Smoothies

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

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

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

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

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

Why is it healthy?

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

Ingredients

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

How to make Immunity Chai Latte

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

Serving suggestions and how to store

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

Vary this to suit your dietary needs

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

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

Explore more healthy drink recipe HERE.

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

Print Recipe

5 from 6 votes

Immune Supportive Chai Tea Latte

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

Prep Time5

Cook Time5

Total Time10

Course: Drinks

Servings:

Ingredients

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

Instructions

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

Notes

Dairy-free and vegan

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

Fructose-friendly

Sweeten with rice malt syrup.

Coconut-free

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

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

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

Healthy Baked Pancakes

May 7, 2015 | Breakfast, Baked Sweets

My family loves pancakes – lets face it, the batter is easy to whip-up. But it’s a real pain to stand over the stove flipping pancakes so that they are cooked just right, especially when you are making them for a big group. Because I love a shortcut, I’ve been working on a batter that bakes well and these Healthy Baked Pancakes are what I’ve come up with! Just in time for Mother’s Day these simple pancakes are full of nutrition.

Why are they healthy?

I’ve chosen to make the main batter gluten-free, grain-free, dairy-free and refined sugar-free (see ‘variations’ below for alternatives to suit your specific dietary requirements). So the almond meal and buckwheat flour base combined with the eggs, means they are a high protein pancake with a nice dose of essential fats from the almonds. The cinnamon helps to stabilise your blood sugars and more fibre and goodness from the apple.

Ingredients

You’ll need Granny Smith apples, eggs, coconut milk, coconut sugar, vanilla extract, almond meal, and buckwheat flour. The apples create a sweet, spiced base with a hint of cinnamon, while the pancake batter is light and fluffy with a touch of vanilla and apple cider vinegar for a nice lift.

How to make healthy baked pancakes

Start by melting butter or coconut oil in a cast-iron pan, then layer thinly sliced apples on the bottom and sprinkle with cinnamon and sugar. Blend the pancake batter in a food processor or blender or whisk in a large mixing bowl, pour it over the apples, and bake until set and golden brown. Once done, turn it out onto a plate, slice, and enjoy!

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

Serving suggestions and how to store

Serve this baked pancake recipe with a dollop of yogurt or crème fraîche and drizzle with maple syrup for extra sweetness. Leftovers can be stored in an airtight container in the fridge for a quick, delicious breakfast the next day.

Vary these healthy baked pancakes to suit

To make this dish dairy-free, use coconut oil and coconut milk. For a nut-free option, substitute the almond meal with spelt or whole wheat flour. You can also swap the apples for other fruits like pears, strawberries, raspberries or bananas, depending on your preference.

For more pancake recipe inspiration, browse our recipes HERE.

Healthy Baked Pancakes - these are so much simpler & quicker than regular pancakes. Refined sugar free, gluten & dairy-free + thermomix method

Print Recipe

5 from 7 votes

Healthy Baked Pancakes

I love pancakes but I don't like standing over a stove and flipping them. So for the lazy cooks amongst us, this Healthy Baked Pancakes not only tastes amazing, but it is much quicker and easier to make.

Prep Time10

Cook Time20

Total Time30

Course: Breakfast, Dessert

Servings:

Ingredients

2 Granny Smith apple/s -peeled, cored and sliced very thinly
4 tbsp butter, ghee or coconut oil -depending upon the size of your pan, you need a good covering of fat.
3 egg/s
270 ml canned coconut milk (you could also use full-fat milk)
3 tbsp coconut sugar or rapadura
1 tsp apple cider vinegar (or lemon juice)
1 tsp vanilla -powder, extract or essence
1 tsp ground cinnamon (plus extra over the apple base)
½ tsp sea salt
¼ tsp bicarbonate of soda
120 g almond meal (1 cup)
60 g buckwheat flour (½ cup)

* you can just use straight almond meal but I prefer mixed with buckwheat

Serve

250 g natural, Greek or coconut yoghurt (1 cup approx.)
maple syrup (to serve)

Instructions

Preheat your oven to 180℃/350℉ (fan-forced).
In an oven-proof pan (I used cast iron approx. 30cm) or non-stick baking dish, melt the butter, ghee or coconut oil so that it coats the base of the pan or dish well.
Arrange the apples to cover the base of the pan in a single layer. Sprinkle a little cinnamon over the apples and 1 tablespoon of the coconut sugar.
In a blender or food processor, combine the eggs, milk, remaining sugar, vinegar, vanilla, cinnamon, sea salt, bicarbonate of soda and mix until well combined.
Add the flour and mix until well combined and all of the flour is incorporated.
Pour over the apple and bake in your preheated oven for 20 minutes or until the pancake is set in the middle.
Turn out onto a plate, slice into pieces and enjoy with your favourite topping.

Thermomix Method

Start by grinding your almonds/buckwheat if you need to. I ground in total 60g of buckwheat and 120g of almond meal for 12 seconds, speed 8. Set aside.
In an oven-proof pan or non-stick (I used cast iron) baking dish, melt the butter so that it coats the base of the pan or dish well.
Arrange the apples to cover the base of the pan in a single layer. Sprinkle a little cinnamon over the apples and 1 tablespoon of the coconut sugar.
In your TMX bowl, combine the eggs, milk, remaining sugar, vinegar, vanilla, cinnamon, sea salt, bicarbonate of soda and mix 30 seconds, speed 4.
Add the flour and mix 10 seconds, speed 4.
Pour over the apple and bake in your preheated oven for 20 minutes or until the pancake is set in the middle.
Turn out onto a plate, slice into pieces and enjoy with your favourite topping.

Serve

With full-fat natural or coconut yoghurt, cream or sour cream and your favourite syrup.

Store

Store in an airtight container in the fridge.

Notes

Fructose-friendly

Replace the coconut sugar or rapadura with rice malt syrup and chose a low-fructose fruit (like blueberries).

Dairy-free

Choose either ghee or coconut-oil to coat your pan and coconut milk for the batter.

Nut-free (spelt flour version)

You can directly replace the grain-free flour for spelt flour or whole-wheat flour if you'd prefer.

Coconut-free

Replace the coconut sugar with rapadura and the coconut milk with the milk of your choice.

Another fruit?

Entirely possible - replace the apple with sliced Beurre Bosc Pears and add a sprinkle of ginger powder over the fruit. Berries, banana, rhubarb, stone fruit or even pineapple is delicious.

Boost the protein

Add in 2 scoops of whey or collagen protein powder into the batter. I love using this collagen protein - it’s flavourless, so it works beautifully across all kinds of recipes without altering the taste.

I love the simplicity of baking one big pancake, how about you? Share your comments below or rate this recipe.

Winter Sweet Potato Salad

April 30, 2015 | Budget Friendly, Make-ahead Meals, Vegetarian, Salads

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

Health benefits

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

Ingredients

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

How to make roasted sweet potato salad

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

Serving suggestions and how to store

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

Vary this sweet potato salad recipe to suit

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

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

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

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

Print Recipe

4.89 from 9 votes

Winter Sweet Potato Salad

This Winter Sweet Potato Salad is a warming, nourishing dish packed with seasonal flavours. Roasted sweet potatoes and spiced chickpeas are combined with fresh greens and a zesty dressing, making it the perfect salad to enjoy during cooler months.

Prep Time15

Cook Time30

Total Time45

Course: Salad

Servings:

Ingredients

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

Chickpeas

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

Dressing

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

Instructions

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

Make-ahead

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

Store

Store in an airtight container in the fridge.

Notes

Nut-free

Substitute the almonds with sunflower seeds.

Legume-free

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

Garlic-free

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

Fructose-friendly

Choose rice malt syrup as your sweetener.

Vegan

Choose olive oil as your cooking fat.

Make it go further

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

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

Cauliflower Cheese Soup (with a dairy free option)

April 23, 2015 | Make-ahead Meals, Freezable Meals, Vegetarian, Soups

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

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

Health benefits

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

Ingredients

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

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

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

Serving suggestions and how to store

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

Vary this cauliflower cheese soup to suit

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

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

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

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

Print Recipe

4.91 from 11 votes

Cauliflower Cheese Soup (with a dairy free option)

One of my families favourite ways to eat cauliflower, my Cauliflower Cheese Soup is tasty, easy to make and very nourishing.

Prep Time10

Cook Time15

Total Time25

Course: Soup

Servings:

Ingredients

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

Instructions

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

Thermomix Method

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

Tip

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

Make-ahead

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

Store

Store in an airtight container in the fridge or freezer.

Notes

Vegetarian

Use vegetable stock.

Dairy-free and vegan

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

Legume-free

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

Onion and garlic-free

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

Broccoli cheese soup

Sub the cauliflower for broccoli for another delicious soup.

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

Raw Chocolate Easter Nests

March 26, 2015 | Holidays & Entertaining, No-bake Sweets

These Raw Chocolate Easter Nests are a fun and healthy twist on Easter treats and my answer to the baskets I’ve seen on Pinterest made from instant noodles, marshmallow, and chocolate. They are pretty easy to make and are something the kids can help you with too.

With a gluten-free, crunchy base of almonds and coconut, and a rich layer of homemade raw chocolate, they’re the perfect combination of indulgent and nutritious and a lovely easter recipe.

Health benefits

By making your own chocolate, you have control over the amount (and type) of sugar you add and guarantee avoiding added nasties. The healthy fats from the nuts and coconut increase the nourishment and really fill you up so you are less likely to overindulge.

Ingredients

You’ll need toasted slivered almonds, shredded coconut, and almond or hazelnut meal for the base. The raw chocolate is made from cacao butter or coconut oil, raw cacao powder, and your choice of natural sweetener like rice malt syrup, honey, or maple syrup.

How to make Raw Chocolate Easter Egg Nests

Toast the almonds and coconut, melt the cacao butter or coconut oil with cacao powder and sweetener, then mix with the nut and coconut base. Press the mixture into muffin tins to form nests, freeze until set, and you’re good to go!

Serving suggestions and how to store

Fill these dairy-free nests with mini chocolate eggs or a creamy cashew nut filling and berries for a lovely Easter dessert. Store them in the fridge or freezer in an airtight container, and serve directly from frozen for the best texture.

Vary these raw chocolate easter nests to suit

For a nut-free version, swap the almonds for more shredded coconut or toasted sunflower seeds. Choose rice malt syrup for a low-fructose option, and if you’re short on time, you can use melted dark chocolate instead of making raw chocolate from scratch.

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

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

These Raw Chocolate Easter Nests are a cute, nourishing Easter treat or dessert. They are gluten-free, dairy-free & refined sugar-free.

Print Recipe

5 from 1 vote

Raw Chocolate Easter Nests

These cute little chocolate baskets are a healthy Easter treat or dessert.

Prep Time20

Cook Time5

Total Time25

Course: Dessert

Servings:

Ingredients

300 g slivered almonds -toasted
200 g shredded coconut (2 cups) toasted
100 g almond meal (1 cup) or hazelnut meal

Raw chocolate

200 g cacao butter (1 cup) or raw, extra virgin coconut oil (or a combination of 100 gram of each), melted
30 g cacao powder (⅓ cup) unsweetened Dutch process or raw
2-6 tbsp rice malt syrup, honey or maple syrup (you can adjust the sweetness to your taste)

Instructions

Toast your slivered almonds and coconut.
Melt the cacao butter or coconut oil over a very low heat, either in a small pot or Thermomix (temp 50, speed 1) until just melted.
Add the cacao powder and rice syrup, mix until well combined and the syrup is dissolved.
Combine the slivered almonds, coconut, and nut meal in a bowl. Add the raw chocolate and stir until well combined.
If you would like a darker nest, add a tablespoon or two more cacao.
Line a muffin tin and press one tablespoon of the mix into the base. Add another tablespoon (approx.) and press into the sides to make a small basket.
Place in the freezer immediately to set. Once set, remove the muffin casing and keep in an airtight container in the freezer until ready to serve.

Serve

filled with small chocolate easter eggs
filled with double cream or cashew nut cream and berries for an Easter dessert (my plan for Easter Sunday dessert)
make an easy berry coulis by pureeing any red berry with a tablespoon of water or cream (or your favorite liquor for an adults version). Push it through a sieve to remove the seeds

Notes

Nut-free

Replace the almonds with more shredded coconut or toasted sunflower seeds and the meal with desiccated coconut.

Low-fructose

Choose rice malt syrup as your sweetener

Feeling lazy

You can sub the raw chocolate with a good quality dark chocolate (I love Green and Blacks) melted. You can omit the almond meal if using regular chocolate.

Hope you have a wonderful Easter break. Love to see or hear about any of your Well Nourished Easter creations. Post a comment or even a picture!

Mint Chocolate Fudge

March 16, 2015 | No-bake Sweets

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

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

Health benefits

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

Ingredients

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

How to make healthy Mint Chocolate Fudge

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

Serving suggestions and how to store

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

Vary this mint chocolate fudge to suit

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

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

For more delicious, healthy sweet treats, click HERE.

Print Recipe

5 from 1 vote

Mint Chocolate Fudge

This Mint Chocolate Fudge is the perfect blend of creamy macadamia and coconut, with a refreshing mint layer topped off by a rich chocolate coating. A healthier alternative to store-bought treats, it's perfect for when you're craving something indulgent but wholesome.

Prep Time15

Cook Time30

Total Time45

Course: Dessert, Snack

Servings:

Ingredients

Mint Layer

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

Chocolate layer

200 g cacao butter (1 cup) OR raw, extra virgin coconut oil (or a combination of 100 gram of each), melted. I used 100% coconut oil for this slice. You could also just melt dark chocolate if you'd prefer.
30 g cacao powder (⅓ cup) unsweetened Dutch process or raw
2-4 tbsp rice malt syrup, honey or maple syrup (you can adjust the sweetness to your taste)

Instructions

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

Store

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

Notes

Fructose friendly

Choose rice malt syrup as your sweetener.

Dairy-free

Make your own raw chocolate for the chocolate layer.

Vegan

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

Macadamia Nut-free

Cashew nuts work well too.

No mint oil

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

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

Top Deck Gummies

March 11, 2015 | No-bake Sweets

I’m a huge fan of gelatinous treats and no better flavour combo than chocolate and coconut. Now I’m not a particularly patient person, so when it comes to using tiny moulds….well, let’s just say it has to be a special occasion! I much prefer the pour and set approach, which is how this little ‘Top-Deck Gummies” combo arose. That’s not to say you can’t get creative and use a cute little mould. You can also use patty pans (pictured below) or silicon moulds. My kids are planning to make these in Easter egg moulds for Easter treats.

So we were in the midst of a QLD storm and without power (which as we have our own water supply, this also means no water) so very inconvenient. The kids (and adults) were house-bound and hungry for chocolate – so the kids and I created this surprisingly yummy treat.

Health benefits

Gelatin is made from the bone and connective tissue of animals that has been dried and turned into a powder. I have written about the benefits of gelatin in this post about bone broth.

The biggest benefit of eating gelatin, in my opinion, is that it is a gut healer, which means better nutrient absorption (so greater nourishment) all round. Also, if your gut is functioning well, then your nervous system is better supported too. Gelatin also reduces inflammation, improves joint integrity and for the vain amongst you – it improves the condition of your skin, hair and nails. In fact, it’s said to be better then botox (and erase wrinkles, stretch marks and cellulite) – now I’ve got your attention!

I like to use THIS grass-fed gelatin to make gummies or jelly.

The benefits of coconut I’ve written about here, and raw cacao here.

Ingredients

Made with canned coconut milk, gelatin, vanilla, and raw cacao powder, these gummies are naturally sweetened with honey, maple syrup, or rice malt syrup. You can easily adjust the sweetness to your liking.

Instructions to make chocolate gummies

Whisk coconut milk, sweetener, and vanilla together while slowly adding the gelatin allowing it to bloom. Divide the remaining coconut milk, mixing one half with cacao and more sweetener. Gently heat and combine everything, then layer the chocolate and coconut in a tray or molds. Chill in the fridge until set.

Serving suggestions and how to store

Store these Top Deck Gummies in an airtight container in the fridge or freezer for a quick, healthy snack. If using silicone moulds, freeze the gummies to make removal easier.

Vary top deck gummies to suit your dietary needs

For a vegan option, try using agar agar instead of gelatin. If you’re avoiding fructose, use rice syrup as your sweetener. You can also swap coconut milk for nut milk or replace the cacao with carob powder for a caffeine-free alternative.

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

Take a look at this Strawberry Cream Gummy recipe plus more jellies HERE.

These Top Deck Gummies are a delicious, easy to make no-bake choc-coconut treat. Best of all they are healing to your gut - food as medicine!

Print Recipe

5 from 5 votes

Top Deck Gummies

Top Deck Gummies are a delicious, homemade treat combining rich chocolate and creamy coconut layers. These healthy gummies are simple to make, using only a few wholesome ingredients for a naturally sweet, chewy snack.

Prep Time10

Cook Time5

Chill1

Total Time1 15

Course: Snack

Servings: gummies

Ingredients

540 ml canned coconut milk (2 x 270ml cans) I like Ayam brand
1 tsp vanilla -powder, extract or essence
85 g rice malt syrup, honey or maple syrup (¼ cup)
5-6 tbsp grass-fed or organic gelatin
1 tbsp cacao powder -unsweetened Dutch process or raw
1 tbsp rice malt syrup, honey or maple syrup

Instructions

In a small pot place, one can of coconut milk, vanilla and sweetener and whisk to combine.
Whilst whisking sprinkle the *gelatin over the coconut milk mixture to combine. It will thicken and bloom as you go. Set aside.
Divide the remaining can of coconut milk into two jugs. Add the cacao and extra tablespoon of sweetener to one-half of the mixture. Stir to combine.
Now over a very low heat, gently heat the gelatin mix, taking care not to overheat (it should be just luke warm, no hotter). Stir continually as the gelatin starts to dissolve and become a smooth liquid. It should only reach lukewarm temperature.
Add half of this warmed gelatin mixture to the cacao mix, stir to combine.
Mix the remaining coconut milk with the gelatin mixture. You now have your chocolate and coconut layers.
Pour the chocolate layer into the base of a lined tray (alternatively, you can use individual moulds, mini cupcakes or patty pans -as pictured below). Set in the fridge or freezer (only takes a few minutes).
Top with the coconut layer and again cool until set.

Store

Store in an airtight container in the fridge or freezer.
* Now I prefer the texture of this with 5 tablespoons of gelatin, though my daughter (not at all a jelly/gummy texture fan), much prefers a denser texture so 6 tablespoons are more palatable to her. Have a play, and let me know your preferred texture or follow the liquid to gelatin ratio on your brand of gelatin.

Tip

If using silicon moulds to set your gummies, freeze them to make removing them from the mould clean and simple.

Notes

Vegan and vegetarian

I haven't recipe tested this but you can substitute the gelatin with agar agar.

Fructose-friendly

Choose rice syrup as your sweetener.

Coconut free

Replace the coconut milk with nut milk.

Cacao-free

Replace the cacao with carob powder.

Who else loves this treat? I'd love for you to post a comment or rate this delicious recipe.

Healthy Mango Lassi

February 25, 2015 | Drinks & Smoothies

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

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

Health benefits

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

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

Ingredients

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

How to make this healthy mango lassi recipe

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

Serving suggestions and how to store

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

Vary this healthy mango lassi to suit

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

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

More delicious drinks and nutrient dense smoothies HERE.

Print Recipe

4.77 from 13 votes

Healthy Mango Lassi

My take on a traditional Indian Lassi, this Healthy Mango Lassi is both nourishing and delicious. Check out the variations to make it into a chia pudding or ice-blocks.

Prep Time5

Total Time5

Course: Drinks

Cuisine: Indian

Servings:

Ingredients

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

Instructions

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

Note

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

Serve

With chopped cashews or pistachios.

Store

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

Notes

Dairy-free and vegan

Sub the yoghurt for coconut yoghurt or cashew nut cream.

Chia pudding

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

It's not mango season

Replace the mango with 2 cups of fresh strawberries.

Ice-block

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

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

Summer Zucchini Salad

February 18, 2015 | Vegetarian, Salads

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

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

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

Health benefits

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

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

Ingredients

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

How to make this raw zucchini salad

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

Serving suggestions and how to store

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

Vary this to suit your dietary needs

For a dairy-free and vegan option, simply omit the parmesan. If you’re looking for a nut-free variation, replace the almonds with toasted sunflower seeds. To turn this salad into a more filling meal, add a cup of cooked quinoa and double the dressing. And if you’re worried about the radish’s spice, soak the sliced radishes in the dressing for a milder flavour that even kids will enjoy! Take a look at the variations (below the main recipe) for suggestions to alter the recipe to suit many specific dietary requirements.

Print Recipe

No ratings yet

Summer Zucchini Salad

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

Prep Time20

Total Time20

Course: Salad

Servings:

Ingredients

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

Dressing

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

Instructions

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

Serve

With grilled tempeh, fish, chicken or meat.

Notes

Dairy-free and vegan

Omit the parmesan.

Nut-free

Replace the almonds with toasted sunflower seeds.

Add quinoa

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

Spice-free radish

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