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Zucchini Haloumi Asparagus Slice

| Make-ahead Meals, Members only, Vegetarian

This Zucchini Haloumi Asparagus Slice with a herb salad is a lovely light meal or snack. My kids love a ‘savoury slice’ more so than a frittata or quiche, especially in their school lunch. I think because it tends to hold together better and they like the addition of extra carbs. For a bit of…

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Zucchini, Goat Feta and Pine Nut Tart

| 30 Minute Meals, Members only, Vegetarian

This Zucchini, Goat Feta and Pine Nut Tart is a quick and easy recipe and makes a beautiful light lunch or dinner. This would also be perfect for an afternoon tea where finger food is served – these can be sliced into fingers for dainty, delicate treats! There is a lot of variation to be…

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Char grilled Zucchini Salad

| Members only, Salads, Side dishes

This Char grilled Zucchini Salad is stunning side to prepare if you have the BBQ on. My kids aren’t fans of the ‘spewkini’. But chargrill it with feta and top with a cracking dressing and I’ve found a winner. This makes a great side to go with any kind or meat, fish, tempeh or as…

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Smoked Salmon Roulade

| Fish & Seafood, Holidays & Entertaining, Make-ahead Meals

There are many wonderful things about the festive season. The creation of family traditions, especially those involving delicious food are one of my favourites. My brother in-law made this Smoked Salmon Roulade many years ago for our ‘Melbourne family’ Christmas Day. Since then, I have given it a bit of a Well Nourished make-over, as I do! It’s been a starter for of our Christmas Day feasts ever since.

It makes for a great entertainer, especially as you can make it a day or two ahead and simply slice to serve. It’s quite rich so one or two slices is very satisfying!

It looks quite fussy, but making it to photograph and share with you, I was reminded how very simple it is. It suits gluten and grain-free peeps and I’ve included an equally delicious dairy-free variation.

    Remember to take a look at the variations (below the main recipe). Here, you’ll find suggestions to alter the recipe to suit your dietary goals (dairy-free, nut-free, onion-free).

    This healthy Smoked Salmon Roulade is a divine starter or entree. It's perfect for a celebration or special occasion & is quite simple to make. Gluten-free.
    Print Recipe
    4.74 from 19 votes

    Smoked Salmon Roulade

    This Smoked Salmon Roulade is a divine starter or entree. It's perfect for a celebration or special occasion and is quite simple to make. 
    Prep Time30 mins
    Cook Time15 mins
    Total Time45 mins
    Course: Appetizer
    Servings: 10
    Author: Georgia Harding

    Ingredients

    • 400 g zucchini/s - grated
    • 1 tbsp sea salt
    • 4 free-range or organic egg/s - separated
    • 3 tbsp herbs - I love a combination thyme, parsley, chives, dill
    • 3 tbsp parmesan cheese - freshly grated
    • Sea salt and freshly ground black pepper - to taste
    • Pinch cream of tartar
    • 200 g hot smoked salmon fillet (approx.) **
    • 1 lemon/s (small) zest and 2 tbsp juice
    • 3 tbsp capers
    • 4 spring onion/s -white part finely chopped
    • 50 g crème fraîche
    • 150 g quark - or mascarpone
    • Sea salt and freshly ground black pepper - to taste
    • 40 g flaked almonds (¼ cup) toasted to serve
    • ¼ cup micro-herbs - to serve

    ** Hot smoked salmon is a whole salmon fillet smoked with heat (cold smoked salmon is the thinly slice/ cured slices of salmon). Hot smoked salmon is available in major supermarkets.

      Instructions

      • Preheat your oven to 200℃/395℉ (fan-forced).
      • Line a 24 x 33cm slice tin with non-stick baking paper. It's important the tin is this size otherwise the roulade will be too thick and won't roll without  splitting.
      • Grate the zucchini. Toss with the sea salt in a colander and leave 30 minutes. Rinse and squeeze dry in the sieve and then in a clean cloth or tea-towel.
      • In a mixing bowl, beat in the egg yolks, herbs and Parmesan and season with sea salt and pepper. Once the zucchini is ready, add this and mix well.
      • In a separate clean bowl, whisk the egg whites with the cream of tartare until peaks just form. Thermomix, butterfly inserted, 1 min 30 sec, speed 4.
      • Gently fold the egg white into the courgette/ egg yolk mixture using a large spoon. You are aiming to just combine the ingredients without over working the mixture.
      • Pour into prepared tin and quickly level the mixture, spreading it out into the corners. Bake for 13-15 minutes until set and light golden brown.
      • Whilst that's baking, crumble the salmon into a bowl with the finely grated lemon zest, 2 tbsp lemon juice, capers, spring onion and crème fraîche, and quark / mascarpone. Season with sea salt and pepper. Mix until almost smooth. Thermomix 20 seconds, speed 3.
      • Taste the mixture and season with salt, pepper and more lemon juice if you feel it's needed.
      • Store the salmon mixture in the fridge until required.
      • When the roulade is cooked, invert it onto a clean tea towel. To do this easily, I wrap the tea-towel around the baking tin then tip it over.
      • Peel away the baking paper carefully and loosely roll it up from the short side (so it's like a Swiss roll). Allow it to cool fully.
      • When its cooled completely, carefully un-roll the roulade and spread it with the salmon cream filling. Roll-up again from the short side, then carefully transfer to a serving plate with the seam-side down.
      • Chill and store in an air-tight container until ready to serve.

      Serve

      • Carefully toast the almond flakes, watching carefully so they don't burn.
      • Cut into 2cm slices and top with toasted almonds and micro-herbs to serve.

      Make-ahead

      • Either store the filling and the zucchini roll separately (up to 2 days) and assemble the day you plan to serve it. Or you can make one day ahead.
      • Store in an airtight container in the fridge and serve at room temperature.

      Notes

      Dairy-free

      Replace the parmesan cheese with the same amount of nutritional yeast. Replace the crème fraîche and quark with approx. one and half cups of cashew nut cream (thickish blend).

      Nut-free

      Simply omit the almonds.

      Onion-free

      Just leave the spring onions out.
       
       
       
       

      I'd love to hear how you love this recipe. Post a comment below if you make it or if you have any questions!

      Detox Ice Blocks

      | After School Snacks, Ice-blocks

      At this time of the year, I’m trying my hardest to wean myself and my kids off the sweet stuff (it’s been a very indulgent festive season) whilst really re-focussing on including as many veggies in our diet as possible. My main aim for feeding my family well right now is fixed on packing as much nourishment into our diets as possible (leaving no room or desire for much else). The plan is to have them back on track in time for school restarting in a couple of weeks (read more here about why kids fall in the trap of craving processed foods).

      Which brings me to my Detox Ice Blocks. The weather these past few weeks in QLD has been really hot and the kids have been asking for ice blocks after big mornings in the sun nipper/swim training. So I thought I’d whip something up that’s not only delicious, but helps them refuel and rehydrate.

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

      Health benefits

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

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

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

      Delicious Detox Ice Blocks (includes 2 serves of veggies). The nutrient dense veggies are well hidden behind the sweetness of the fruit.
      Print Recipe
      5 from 8 votes

      Detox Ice Blocks

      These simple ice blocks include two veggies in this delicious, nourishing treat.
      Prep Time5 mins
      Cook Time1 hr
      Total Time1 hr 5 mins
      Course: Snack
      Servings: 6
      Author: Georgia Harding

      Ingredients

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

      Instructions

      • In a high powered blender, blend all of the ingredients until smooth. 
      • Divide between ice block moulds and freeze until set firm. 

      Notes

      Coconut-free

      Replace the coconut water with a nut milk.

      Make it creamy

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

      No banana

      Replace the banana with mango.

      Add Protein

      I often add a scoop of 180 Nutrition Superfood Protein powder (coconut flavour). They have both a whey protein and vegan (dairy-free) options.

      TIPS

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

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

      6 Vegetables to Hide in a Smoothie (including recipes)

      | Drinks & Smoothies

      No matter what I’m cooking, I’m always thinking in terms of how I can inject more nourishment, especially when feeding my kids. Because children are growing so rapidly, they have a much greater nutritional requirements, yet a smaller capacity to be nourished (smaller stomachs). So my motto when working to improve the health of kids is to make ‘every mouthful count’ nutritionally.

      One tip I always offer parents of finicky eaters is to work with what they like – so if they like say noodle soup, think of adding some vegetables to it next time you make it. Now I know a lot of kids like smoothies and adding fruit is great, but I’d encourage you to also consider the addition of some vegetables for a real nutrient boost. So today I’m sharing my 6 favourite veggies that disappear in a smoothie.

      When adding vegetables, start with a small amount and increase the quantity over time. If you happen to overdo it and the kids don’t like the taste of the smoothie, you can always add more fruit, re-blend (and freeze any leftover smoothie into ice blocks/ popsicle moulds).

      Whilst I am a huge fan of ‘boosting’ nutrition, I’m not a fan of always having to ‘hide’ vegetables for fussy eaters (in the long term at least) and you can read my views on hiding food and tips for veggie fussy kids here. Having said that, I do generally choose to ‘boost’ my kids smoothies with veggies they generally don’t enjoy eating in their whole form, just to increase their nutritional variety. I figure if they can’t taste it, why not add it?

      My kids now know that vegetables belong in smoothies, so when they make their own, they generally add at least one. My 8yr old son who loves to experiment in the kitchen recently added rocket leaves to a blueberry smoothie he made for the family for breakfast – lets just say rocket is not on the following list of veggies to add to a smoothie!!

      So here we are – 6 vegetables that disappear in a smoothie…

      1. Avocado

      Okay, technically a fruit, but seeing as it doesn’t add any sweetness, I’m adding it to my list of nutrient boosters.

      Why? Avocado is a rich source of mono-unsaturated fatty acids and one extremely nutrient dense fruit containing a wide variety of vitamins, minerals and antioxidants. It really helps a smoothie to be more sustaining and its potassium content makes is great to add to a smoothie before kids sport.

      How? Avocado adds a lovely creamy, mousse like texture to smoothies so add it to your favourite combo. It is a secret ingredient in my Fruit Whip and Chocolate Breakfast Smoothie recipes.

      2. Cauliflower

      Raw cauliflower is pretty much undetectable in a smoothie. You will just need a good, high powered blender to process it smooth though.

      Why? Cauliflower contains a rich supply of health-promoting phytochemicals, especially protective antioxidants and anti-inflammatory compounds. It supports digestion and liver detoxification and is a rich source of vitamin C.

      How? Break it up into florets, wash and keep in a container to add to your morning smoothie. Because it is white it won’t effect the colour of the smoothie which is a real bonus. Start with one floret and build up to more if you like. Here’s a recipe for my Strawberry Shortcake Smoothie.

      3. Zucchini (courgette)

      Zucchini is one of my kids least favourite vegetables, especially cooked. But adding it raw into their smoothie, they are none the wiser.

      Why? Zucchini (also know as courgette), is extremely low in calories and loaded with fibre. It is also a great source of potassium and vitamin C.

      How? Zucchini is very tasteless and also doesn’t effect the colour of a smoothie much so is perfect to add a fibre and nutrient boost to your favourite smoothie. I add about the size of a quarter cup of zucchini to most smoothies.

      4. Baby Spinach

      Baby spinach is also rather tasteless but it does turn smoothies green. So for kids that aren’t keen on ‘green’ – it’s best to blend it with a chocolate smoothie so the colour is disguised.

      Why? Spinach is host to a huge variety of vitamins, minerals, fibre and protective plant compounds. It’s just good!

      How? As long as the colour isn’t a problem, add a handful to any smoothie. It is lovely in this Tropical Smoothie (which also contains avocado) and I love to add it to my Pine-Lime Splice (often with a handful of mint, it’s so good).

      5. Sweet potato

      Sweet potato can be added to smoothies either raw or cooked. For raw sweet potato you’ll need a powerful blender to ensure it is able to be processed smooth

      Why? Sweet potato is a fibre and beta carotene rich veggie. It is host to good amounts of vitamin C, B vitamins and essential minerals.

      How? Add a small piece of raw sweet potato or left over cooked sweet potato to any smoothie. I love raw sweet potato combined with orange and ginger.

      6. Beetroot

      Raw beetroot in a smoothie needs to be peeled and you also need a powerful blender to ensure it is able to be processed smooth.

      Why? Beetroot is an anti-inflammatory, antioxidant, detoxifying and extremely nutrient rich vegetable. Research suggests it improves stamina and sports performance (this fact alone appeals to my sport loving kids).

      How? Depending on the size of your beet, you will only need to include a small amount of beetroot. I love it with berries and chocolate so this Coco-beet Berry Smoothie is a delish combo that my whole family loves.

       

      Well that’s it for my favourite vegetables to add to a smoothie. What are your favourites and are there any I missed? Post your comments and questions below.

      Zucchini, Mint, Feta Soup (in just ten minutes)

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

      One vegetable my kids really dislike is zucchini (or spew-kini as they like to call it). For those of you who have followed me for a while, you’ll know that my kids have a great appetite for whole foods and genuinely love a wide range of vegetables. One of the reasons this is the case is because no matter what, I have and always will, persist with offering them vegetables, even the ones previously proclaimed ‘gross’!

      Spew-Kini or not, they eat zucchini most days because it sits well behind other flavours, undetected. But not one to hide every unliked vegetable (more about why hiding food is not the best approach here), I also regularly present it in its whole form and like with this soup, often they surprise me and love it. This Zucchini Salad is another surprise favourite (apparently raw is less like ‘spew’)

      The best part about this soup is that it is incredibly quick and easy to make and the result is surprisingly very tasty (because lets face it, it’s not the most flavoursome veggie).

      Health benefits

      Zucchini (also know as courgette), is extremely low in calories and loaded with fibre. It is also a great source of potassium. When combined with mint and home-brewed bone broth, it is a fabulous digestive tonic, perfect for keeping those important good bugs happy, happy.

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

      Zucchini mint feta soup - This Zucchini, Mint, Feta Soup (in just ten minutes) couldn't be easier to make and is super tasty. Even zucchini hating kids will love this healthy soup.
      Print Recipe
      4.82 from 11 votes

      Zucchini, Mint, Feta Soup

      This has to be the quickest soup ever. Nutrient rich and delicious, my Zucchini, Mint, Feta Soup is sure to become a favourite.
      Prep Time5 mins
      Cook Time10 mins
      Total Time15 mins
      Course: Soup
      Servings: 2

      Ingredients

      • 1 onion/s - diced
      • 1 clove/s garlic - crushed or diced
      • 300 g zucchini/s - diced
      • 250 ml chicken stock or bone broth (1 cup)
      • Sea salt and freshly ground black pepper - to taste
      • ¼ bunch/s fresh mint leaves - picked from the stems
      • 90 g feta cheese - crumbled (½ cup)

      Instructions

      • In a medium sized pot, sauté your onion in a little olive oil, butter or ghee for about 2 minutes.
      • Add your garlic, diced zucchini, broth and seasoning and bring to the boil. Cook at a rolling simmer for 7-10minutes or until the zucchini has softened.
      • Allow to cool a little, add the mint and then puree in a blender until smooth and creamy.
      • Serve with a dollop (or crumble) of feta and more seasoning (if needed).

      Thermomix Method

      • Chop the onion and garlic, 5 seconds, speed 4.
      • Add the fat of your choice and sauté the onion for 2 minutes, temp 100, speed 1.
      • Add the zucchini and process 5 seconds, speed 5.
      • Add the broth and seasoning and cook for 8 minutes, 100, speed 2.
      • Allow to cool a little, add the mint and puree 30 seconds, speed 7-8.
      • Serve as above.

      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 broth (stock) instead of the chicken stock.

      Dairy-free

      Omit the feta or replace with cashew cheese or coconut yoghurt. Choose olive oil to cook in.

      Vegan

      As per vegetarian and dairy-free above. 

      Onion and garlic-free

      Replace the onion and garlic with a small bulb of fennel, finely diced and sautéed with a pinch of cumin and chilli flakes. 
       

      Let me know how you like this simple soup. Post a comment below. 

      Zucchini, Mint and Haloumi Fritters

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

      I love a good fritter and this is one of my absolute favourites. It’s fast and easy to make and is absolutely delicious, perfect for breakfast, lunch or dinner! Leftovers are also great for the lunchbox.

      Health benefits

      Although vegetarian, this is one protein-rich fritter! Zucchini is a high-fibre vegetable containing a decent amount of potassium and vitamin C. The mint is a powerful antioxidant and a great digestive herb.

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

      Zucchini mint haloumi fritters - These healthy, vegetarian Zucchini, Mint and Haloumi Fritters fast and easy to make and are absolutely delicious, perfect for breakfast, lunch or dinner!
      Print Recipe
      4.6 from 15 votes

      Zucchini, Mint and Haloumi Fritters

      These easy to make Zucchini, Mint and Haloumi Fritters are a quick and easy to make nourishing meal. Have them for breakfast, lunch or dinner. 
      Prep Time15 mins
      Cook Time15 mins
      Total Time30 mins
      Course: Breakfast, Main Course, Side Dish
      Servings: 4

      Ingredients

      • 500 g zucchini/s - grated, moisture wrung from it
      • 1 red onion/s - finely chopped
      • 1 clove/s garlic - crushed
      • ¼ bunch/s fresh mint leaves - picked off the stems and finely chopped
      • 180 g haloumi - crumbled
      • 1 lemon/s - zest
      • ½ tsp sea salt - or to taste
      • ground black pepper
      • 3 free-range or organic egg/s - whisked a little
      • 50 g besan flour (chickpea flour) see alternatives below

      Instructions

      • Combine the zucchini, onion, garlic, mint and haloumi together in a large mixing bowl or food processor.
      • Add the zest, salt, pepper, eggs and mix to combine.
      • Lastly add the flour and mix well. he mixture should have the consistency of a pancake batter so add more flour if you feel it's necessary. 
      • Add a little ghee or butter to a fry pan and heat over a moderate heat. Add the batter (approx. heaped tablespoon) and cook until brown, carefully flipping.

      Thermomix

      • Chop the zucchini, 5 seconds, speed 5. Wring out the moisture well and set aside.
      • Add garlic to the bowl, chop 3 seconds, speed 6. Add the onion, chop 5 seconds, speed 5.
      • Add the mint leaves, chop 5 seconds, speed 5.
      • Now chop the haloumi (broken into quarters), 5 seconds, speed 5.
      • Add the zucchini back into the bowl and the rest of the ingredients. Blend, scraping the sides, 10 seconds, speed 4.

      Serve

      • With a leafy, green salad.

      Make-ahead

      • Re-heat under a low grill or in a sandwich press. The are also great cold.

      Store

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

      Notes

      Change the flour (legume-free)

       
      A blend of wholemeal spelt flour and almond meal or a gluten-free premix are a good alternative (you will just need to increase the quantity of flour to make a thickish, pancake like batter).

      Onion and garlic-free

      Replace the onion with finely diced fennel and the garlic with a pinch of cumin.
       

      I hope you love these as much as we do. I love to hear what you think. Feel free to post a comment or question below!

      Summer Zucchini Salad

      | Salads, Vegetarian

      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 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.

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

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

      Zucchini salad
      Print Recipe
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      Summer Zucchini Salad

      A delicious way to eat zucchini, this Summer Zucchini Salad is a healthy, tasty side. 
      Prep Time20 mins
      Total Time20 mins
      Servings: 4

      Ingredients

      • 4 zucchini/s (small)
      • 1 tsp sea salt
      • 4-5 radish -sliced
      • ¼ bunch fresh basil leaves -torn or finely chopped
      • ¼ bunch 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 olive oil -extra virgin
      • Sea salt and freshly ground black pepper -to taste

      Instructions

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

      Serve

      • With grilled tempeh, fish, chicken or meat.

      Notes

      Dairy-free and vegan

      Omit the parmesan.

      Nut-free

      Replace the almonds with toasted sunflower seeds.

      Add quinoa

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

      Spice-free radish

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

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