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Well Nourished by Georgia Harding - 2d ago

This is one of my ultimate time saving meals that also doubles as a great lunchbox main. My Mediterranean Chicken Bake is prep to plate in 30 minutes and I strongly recommend you make a double batch for a few days of quick and simple lunches.

Last week we added to our family an adorable puppy – Bonnie Blu. My teen also started at a new school so I now have two kids at two different schools. So between chasing after this tiny creature who feels like a cross between a new born (minus a nappy) and a toddler, and spending more time each day driving my kids about, meals like this one have been my saviour. Plus, the kids are loving it in their lunchbox in my grain-free wraps (recipe in the Well Nourished Lunchbox ebook).

Back to School Bonus Deal

Do you spend a heap of time searching the internet for recipes which you lovingly cook, only to find your kids fuss and don’t enjoy what you’ve made?

The ‘Well Nourished Lunchbox’ ebook is here to help…and it’s SO much more than just another recipe book!

As Natasha wrote on facebook

‘I feel like I am always looking for new recipes and ideas and I spend an inordinate amount of time doing so. I just said to my husband that this ebook is the only lunchbox resource I will need for the rest of my kids’ school lives!’ 

BACK TO SCHOOL BONUS – when you buy ‘The Well Nourished Lunchbox’ ebook (or any bundle containing it), you’ll receive my ‘Perfect Party Planner’ ebook and a fabulous extra chocolate party cake recipe too! Offer available to the end February 2019.

Mediterranean Chicken Bake (with lemony mayonnaise)

A super fast and easy to make, delicious and nutritious tray bake meal. Mid-week meals don’t get a whole lot better. 

  • 500 grams chicken thighs
  • 2 red capsicums
  • 1 sweet potato ((kumara))
  • 1 red onion
  • 2 tablespoons olive oil
  • 1 teaspoon oregano, (dried)
  • 1 teaspoon smoked paprika
  • Zest one lemon
  • Good pinch sea salt and black pepper, to taste
Lemony mayo
  • ½ cup whole egg mayonnaise
  • 1 small clove garlic, (minced)
  • Juice half lemon
  • 1 teaspoon honey
  • Good pinch sea salt and grind black pepper, (to taste)
  1. Pre-heat the oven to 180℃.
  2. Finely slice the chicken, capsicums, sweet potato and red onion. Place on a large baking tray and drizzle over the olive oil. Add the oregano, smoked paprika, lemon zest, sea salt and pepper.

  3. Toss together until the chicken and vegetables are evenly coated and arrange in a single layer on the tray.

  4. Place the tray into the oven and bake for 20-25 mins until browned and the chicken is cooked through.
  5. Now make the lemony mayo by mixing all of the ingredients together in a small bowl.
Serve
  1. For a light meal, serve in a lettuce cup, tortilla or wrap with the lemony mayo and leafy greens

  2. Or tossed through mixed greens (dressed with olive oil and lemon juice) for a delicious salad. I also like to add in olives and cherry tomatoes.

  3. For a bulked up meal, it’s lovely over rice, quinoa or cous cous.

  4. Leftovers are fabulous in a wrap or as a salad for lunch.

Onion-free

Replace the red onion with baby fennel.

Garlic-free

Replace the garlic with a pinch of cumin and cayenne. 

Fructose friendly 

Replace the honey with rice malt syrup.

Egg-free

Replace the mayo with natural yoghurt or Cashew Nut Cream.

 

I hope you and your family love this recipe. Help me to reach more people with simple, nourishing whole foods. Leave a comment, rate this recipe or share on social.

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Well Nourished by Georgia Harding - 1w ago

I’m seriously becoming more time poor as each year passes. My kids are so busy with both before and after school activities pretty much every day of the week, that the amount of time I have to spend in the kitchen is way less than when they were little and we were home a lot more. So it’s recipes like these Popcorn Caramel Chews that take literally 5 minutes to make, which are a saviour when life gets crazy.

These are also a great treat for kids resistant to whole foods. You can serve them as is, or take the opportunity to add in some extra nourishment (suggestions to tailor the recipe to your needs and taste below). My kids think this is the best thing I’ve ever made, so I can’t wait to hear how your kids like them.

These are also super popular at parties.. I reckon they’d give Honey Joys a run for their money.

Limited time – Bonus offer!

If you’re also a busy mum or dad lacking inspiration to pack a healthy, yet delicious lunch box that your kids actually enjoy eating, then the ‘Well Nourished Lunchbox’ ebook is here to help…and it’s so much more than just another recipe book!

“This book has been the answer to the weekday dilemma of what to put in the lunchbox that is not only healthy but taste good and gets eaten !!! We all LOVE it.” Suzanne

BACK TO SCHOOL BONUS – when you buy ‘The Well Nourished Lunchbox’ ebook (or any bundle containing it), you’ll receive my Perfect Party planner too! Offer available to the end February 2019.

Find out more or SHOP HERE.

Popcorn Caramel Chews

These Popcorn Caramel Chews take just minutes to make and are a delicious, no-bake treat. They are great for the lunch box or for kids parties and celebrations.  

  • ½ cup coconut butter*
  • ½ cup rice malt syrup, (honey or maple syrup (you can reduce this to ¼ cup if you don't have a sweet tooth))
  • ½ teaspoon vanilla essence
  • Good pinch sea salt, (optional)
  • 3 cups popcorn, (plain or salted)
Your choice of extra nourishment…
  • 1 tablespoon chia seeds
  • ¼ cup  goji berries
  • ¼ cup sunflower, (pumpkin or sesame seeds (raw, toasted or dehydrated))
  • ¼ cup flaked, (slivered or chopped nuts (raw, toasted or dehydrated))
  • Top with freeze dried raspberry fruit sprinkles for a party
  1. Start by softening the coconut butter by standing the jar in hot water.
  2. Once it can be mixed with a spoon easily, add it to a bowl with your choice of sweetener and the vanilla.

  3. Mix with a metal spoon until combined and creamy.
  4. Add the popcorn (and any extras) and fold it thorough the caramel. If it’s cold and the caramel is to thick to work through the popcorn, stand the mixing bowl in hot water for a few minutes.
  5. Divide between 18 mini patty cases. You can top with extras if you like also.
  6. Put in the freezer for 30 minutes or so to set.
Store
  1. Airtight in the freezer. They can be eaten from frozen or packed into a lunchbox with an ice-brick. The caramel will soften a little but it holds up a lot better than coconut oil based raw treats.

Corn-free

Make them with flaked almonds instead.

Nut-free

Choose one of the nut-free options above or use the base recipe.

Fructose friendly

Choose rice malt syrup as your sweetener.

Vegan

Choose rice malt or maple syrup as your sweetener. 

 

*Coconut butter is NOT the same as coconut oil or cacao butter. It is sometimes also called coconut cream. I shop for it here.

 

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I’ve had quite a few requests for a new savoury muffin recipe and this one is delish! My Cinnamon Roasted Sweet Potato, Thyme, Feta Muffins are both tasty and easy to make. They are great for a healthy breakfast on the go and are perfect for the lunchboxes of kids who love a one handed lunch!

My kids also love them for afternoon tea. They re-heat them in the sandwich press and lather with butter. I think it’s nice to have options other than sweet snacks. No matter how healthy they are, sweet treats still contain sugar of some kind, so I like to have savoury options on hand as well.

Back to School Bonus offer

When you buy ‘The Well Nourished Lunchbox’ ebook (or any bundle containing it), you’ll receive my Perfect Party planner too! Offer available to the end February 2019. Click HERE to shop now.

If you’re struggling to find the inspiration to pack your kids a delicious, healthy lunchbox (that they look forward to eating) each day, then ’The Well Nourished Lunchbox’ ebook is just what you need. It’s SO much more than just another recipe book, plus there’s heaps of savoury recipe inspiration.

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

“I use this ebook weekly not only for school lunches but dinners as well. The dahl and nachos are two of our favourites. The recipes have transformed our freezer into a well stocked supply of healthy and nourishing items that make preparing school lunches each day a pleasure. I really love this book!” Amity

Cinnamon roasted sweet potato, thyme, feta muffins

A wholesome one-handed snack, these delicious savoury muffins are perfect for a picnic, the school lunchbox or a fast breakfast. You can either make them ahead or bake them fresh, they are both nourishing and filling.

  • 2 cups sweet potato, (peeled & diced (approx. 1cm))
  • 35 grams (¼ cup) sunflower seeds
  • 1 small red onion, finely sliced
  • 1 teaspoon maple syrup
  • 1 tablespoon olive oil
  • ½ teaspoon cinnamon, (ground)
  • Pinch sea salt
  • 70 grams (½ cup) grated parmesan
  • 1 teaspoon thyme leaves, (picked off stems)
  • 2 large free-range or organic eggs
  • 180 mL (¾ cup) milk of your choice
  • 4 teaspoon baking powder
  • 1 teaspoon sea salt
  • Good grind black pepper
  • 230 grams (2 cups) wholemeal spelt flour
  • 1 large handful baby spinach, (chopped)
  • 100 grams goat feta (or regular feta, broken into chunks)
  1. Preheat your oven to 200℃ (fan forced).

  2. On a small baking tray (lined with baking paper) place your sweet potato, red onion and sunflower seeds. Add the maple syrup, olive oil, cinnamon and sea salt and toss together. Arrange in a single layer and bake for 15 mins.

  3. In a food processor or large bowl, place your parmesan and thyme leaves and mix to combine. Add the eggs and milk and beat for 10 secs until well combined and frothy. Add the baking powder, sea salt and pepper and mix until just combined.

  4. Fold in the flour until almost combined (it’s important not to over mix them or they will be heavy).

  5. Add the spinach, feta and the baked sweet potato and sunflower seeds. Gently fold into the batter.

  6. Divide between 8 non-stick muffin cases and bake for 15 minutes or until a skewer inserted into the middle come out clean.

  7. Enjoy warm or at room temperature and lathered with butter!

Thermomix method
  1. Preheat your oven to 200℃ (fan forced).

  2. On a small baking tray (lined with baking paper) place your sweet potato, red onion and sunflower seeds. Add the maple syrup, olive oil, cinnamon and sea salt and toss together. Arrange in a single layer and bake for 15 minutes.

  3. In the TMX bowl, place your parmesan and thyme leaves and grate 10 seconds, speed 7. 

  4. Add the eggs and milk and beat for 10 seconds speed 6 until well combined and frothy. 

  5. Add the baking powder, sea salt and pepper and mix 5 seconds, speed 4. 

  6. Fold in the flour until almost combined, 10 seconds, flour symbol (it’s important not to over mix them or they will be heavy). If there is some flour not incorporated, fold in with the TMX spoon.

  7. Add the spinach, feta and the baked sweet potato and sunflower seeds. Gently fold into the batter using the TMX spoon.

  8. Divide between 8 non-stick muffin cases and bake for 15 minutes or until a skewer inserted into the middle come out clean.

  9. Enjoy warm or at room temperature and lathered with butter!

Gluten-free

For gluten-free, substitute the spelt with a good quality gluten-free flour.

Dairy-free

Replace the parmesan with nutritional yeast and a pinch of sea salt and the feta with a vegan cheese.  Also choose a dairy-free full-fat milk, coconut is nice.

Onion-free

Simply omit the onion, it’s still delicious. You could also substitute it with baby fennel.

Fructose friendly

Replace the maple with rice malt syrup.

Reheating tip

These are delicious reheated in a sandwich press or gently warmed in the oven. 

Freezing

They can be frozen in an airtight container. 

 

I’d love to hear how you enjoy these savoury muffins.If you have any recipe requests, let me know also. Post a comment below. 

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Well Nourished by Georgia Harding - 1M ago

We’re just back from holiday and the kids are back into the swing of having friends over and intensive early morning nippers training for my son. So they need snacks, regular snacks and it’s way to humid for me to put the oven on. Enter this Peanut Butter Dessert ‘Hummus’…

It’s one of over a 1,000 awesome recipes in this years brilliant Healthy Meal Planning Bundle – thanks so much to Cheapskate Cooks for the recipe inspo! To be honest, I wasn’t so sure they’d like it. But surprise me as they do, they absolutely love it (they say it tastes like a cookie dough) and I’m thrilled because it is one of the easiest things I’ve ever made.

Urgent reminder -your last chance for this!

There is less than 24 hours until this ONE OFF deal is over (see the clock ticking below). This is your last chance to pay US$37 for all of the recipes, ready-made meal plans, and shopping lists you need, to save your money, your health, and your sanity in 2019.

I love that it comes with a 30-day happiness guarantee. Their customer service is great, and it means there’s really no risk in trying it out.

Click HERE to learn more about the amazing value included in this bundle.

Peanut Butter Dessert Hummus

A quick, delicious and nutritious snack – my kids think it tastes like a peanut butter cookie dough!

  • 400 grams can white (cannellini) beans or chick peas, (drained)
  • 85 grams (¼ cup) sweetener ((maple syrup, rice malt syrup or honey), see variations below)
  • 1 teaspoon vanilla extract
  • Pinch sea salt
  • 190 grams (¾ cup) peanut butter
  • 2-4 tablespoons milk of your choice or coconut water
  • 30 grams (¼ cup) approx. chocolate chips or cacao nibs, (to taste (optional))
Dippers
  • Fruit – strawberries, slice apple or stone fruit
  • Crackers (plain sweet or savoury)
  • My kids even love this with carrot sticks and I'm not arguing!
  1. Combine all ingredients except milk and chocolate chips in a food processor and puree until very smooth (2­-3 minutes, depending on how powerful your machine is). Thin with milk or coconut water if necessary to reach desired consistency.

  2. Stir in chocolate chips and eat with a spoon (mmmmm…), or serve with a ‘dipper’.

Thermomix
  1. Add the white beans/ chick peas to the bowl and process for 5 seconds, speed 5.

  2. Add the sweetener, vanilla, sea salt, peanut butter and blend 30 seconds, speed 5 (scraping down the sides every 10 seconds).

  3. Add the milk or coconut water and blend 5 seconds at a time until you have the consistency you’re after. 

  4. Mix through the choc chips or cacao nibs, reverse 10 seconds speed 5. Serve as above.

Peanut-free­

Substitute peanut butter for another nut butter, like cashew or almond.

Nut-free

Use sun butter or desired substitute.

Vegan and dairy-free

If you’re dairy­-free, choose a dairy-free chocolate or cacao nibs. For vegan choose rice malt or maple syrup as your sweetener.

Fructose friendly

Choose rice malt syrup as your sweetener and cacao nibs.

Chocoholic

Add a few tablespoons of cocoa powder to the mix, then blend in thoroughly.

Make it sweeter

The original recipe (via Cheapskate Cooks) has ⅓ cup of sweetener, but I find the ¼ enough. For sweet tooth, it would be best to add more though.

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Well Nourished by Georgia Harding - 1M ago

This week’s recipe, One Pan Chicken Fajitas, is one of many fabulous recipes in this years incredible Healthy Meal Planning bundle (along with 28 of my own recipes). I made it for my family during the holidays and they just loved it so I thought I’d better share it. Thanks to Heather from Passion For Savings for agreeing to let me feature it. It’s super quick and easy to make, with just one pan to wash (always a bonus) and it’s really, really tasty. It can also be easily customised to suit your tastes and food goals.

Healthy meals don’t just happen

As I’ve always maintained, the path to health begins with a plan. The domino that kick-starts healthy eating, is knowing what you’re going to eat, having the ingredients on hand and simply being prepared.

Today, you can get your hands on ready-made meal plans with a focus on quick & simple, but delicious, healthy meals – complete with shopping lists and fresh recipes, for a ridiculously low price. It’s US$37, BUT it’s only available for the next 6 days.

The Healthy Meal Planning Bundle 2019 includes:

    • A carefully-curated library of simple, nutritious, whole food recipes, beautifully formatted in 12 digital cookbooks (there’s over 1,000 recipes all up)
    • An easy-to-use index for every single recipe, to help you sort by food allergy, eating style, quick meals, cooking method, and more.
    • 30+ unique made-for-you meals plans complete with grocery lists and prep reminders (4-week dinner plans, school & work lunch plans, breakfast rotations, party plans, and more!)
    • Meal planning printables for those who love paper & pen and creating their own custom plans.
    • Plus a course to teach your kids knife skills and safety (so they can help cook), a flavour crash course (this is worth $200 alone), strategies for helping kids with food fussiness, allergies or oral SPD, and more!

Start your New Year right by picking up your copy of the Healthy Meal Planning Bundle right HERE. it comes with a 30 day money back guarantee so you have nothing to lose.

EARLY BIRD BONUS – When you buy your copy by 3pm (AEST) 4th Jan, you’ll also get the 30 Meals in 30 Days Challenge (US$21 value) for free.

One Pan Chicken Fajitas

These One Pan Chicken Fajitas are a delicious, quick, easy and healthy dish to add to your meal plan. It’s fast family food at it’s best. 

  • 1 lb / 4-500 grams boneless skinless chicken breasts ((I've also used thigh meat))
  • 2 red capsicum ((peppers))
  • 1 red onion, peeled
  • 2 tablespoons extra virgin olive oil
Fajita seasoning
  • 2 teaspoons Mexican chili powder
  • 1 teaspoon sea salt
  • 1 teaspoon smoked paprika
  • ½  teaspoon onion powder
  • ½  teaspoon garlic powder
  • ¼ teaspoon cayenne pepper
  • ½ teaspoon cumin, ground
  1. Pre-heat your oven to 350°F/180°C.
  2. Prepare fajita seasoning by mixing all of the spices together. Set aside
  3. Cut the chicken, onion and bell peppers into thin strips and place on a sheet pan or baking dish.
  4. Drizzle with olive oil.
  5. Sprinkle with homemade fajita seasoning.
  6. Toss with tongs or spatula to get everything evenly coated.
  7. Bake for about 25-30 minutes (stir halfway through).
  8. Serve in lettuce wraps with cheese and your favourite toppings! 

  9. I’ve served it here with cheddar, coriander (cilantro) leaves, radish and fresh lime juice. But you can tailor this to suit your families needs and tastes.

Onion and garlic-free

You can omit them all, the other spices add loads of flavour. 

I’d love to hear how you enjoy this simple, delicious meal. Let me know by posting a comment below. 

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Well Nourished by Georgia Harding - 1M ago

I’m sure many of you are thinking about forming (or re-forming) healthy habits about now, so, I thought this the best time to share this little gem of a recipe – my Carrot Cake Baked Oatmeal (with Cinnamon Yoghurt).

The festive season is one time in the year I stray from my usual clean eating. I’m eating out more often, the change in routine with my kids being on school holidays also throws me, plus, loads of celebrations and gatherings. So I loosen the reigns, relax and enjoy the festivities. These periods of overindulgence are a great reminder why I’m committed to eating well. I get to the point where my energy starts to wane and I just don’t feel right, so I accept that the parties over and re-establish the habits that keep me happy, healthy and energised.

Breakfast is the one meal that ensures I have loads of energy to cook up a storm and eat well throughout the day (and exercise too). With a wholesome brekkie, I go into the day with the mental clarity and energy to make better food choices – it just sets me up for success, not only in the food department, but my work productivity is way better too.

Health benefits

The oats are a fibre packed, mineral rich wholegrain. In herbal medicine oats are a nerve restorative so great for supporting the nervous system function and digestion also. The eggs and milk provide protein for a sustained release of energy. The apple, carrot and spices provides more plant based nutrition and fibre. The yoghurt also supports gut health.  What more could you want from brekkie? 

Sensational FREE breakfast bootcamp

If you need tips, strategies and shortcuts to stress-free, better breakfasts, then this FREE ‘5 Day Bootcamp to Better Breakfasts’ run by my friends at the Ultimate Bundles is a fantastic place to start.

When you sign-up for this bootcamp, you’ll get a daily, short masterclass with breakfast planning tips and practical steps for nourishing your family with the first meal of the day.

You’ll learn smart, time-saving and health-promoting strategies such as:

  • How to plan healthier breakfasts in advance so that it’s easier to follow through.
  • Keeping your pantry, fridge and freezer better organized and stocked up through regular inventories.
  • How to easily incorporate veggies into your breakfasts, so you’ll have no excuse not to get a handful of veggie servings in your diet every day.
  • How to save time and set yourself up for success by creating clean-eating, whole-food convenience breakfasts (yes, really!) that you and your kids can grab on your way out the door.

The 5-day bootcamp starts on December 29th and will run until January 2nd. Don’t miss out, sign-up HERE.

Remember to take a look at the variations (below the main recipe) for suggestions to alter the recipe to suit your specific dietary requirements (gluten-free, dairy-free, fructose friendly)

Carrot Cake Baked Oatmeal with Cinnamon yoghurt

This Carrot Cake Baked Oatmeal with Cinnamon yoghurt is a delicious, super nourishing and easy to make breakfast that the whole family will love. Best of all it includes a serve of fruit and vegetables and it will set you up for an energised and productive day.

  • 180 grams (2 cups) rolled oats
  • 1 apple, (grated)
  • 2 large carrots, (grated)
  • ¼ cup currants or raisins
  • 500 ml (2 cups) milk of your choice
  • 2 large free-range or organic eggs
  • 85 grams (¼ cup) sweetener (rice malt syrup or honey), (optional)
  • 40 grams (3 tablespoons) butter, melted
  • 1 tablespoon cinnamon, (ground)
  • 1 teaspoon vanilla powder, (extract or essence)
  • 1 teaspoon coconut sugar or rapadura
  • ¼ cup pumpkin seeds, walnuts or pecan nuts ((optional))
Cinnamon Yoghurt
  • 250 grams (1 cup) full-fat, (natural yoghurt)
  • 1 teaspoon cinnamon, (ground)
  • 1 teaspoon vanilla essence
  1. Preheat your oven to 180ºC /350ºF. Grease or line a 20 x 20 (approx.) casserole or baking dish. Add this to the carrot in the baking dish.

  2. Place the oats, grated apple, grated carrot and currants/raisins into your baking dish and mix to roughly combine.

  3. In a blender, food processor or large jug, mix the milk, eggs, sweetener, melted butter, cinnamon and vanilla until well combined.

  4. Pour over the oats/ carrot mix and top with the sugar (and optional pumpkin seeds, walnuts or pecan nuts).

  5. Place in the oven for around 25-30 minutes or until it is set (just firm in the middle).

  6. Whilst it’s cooking, make the spiced yoghurt by combining all of the ingredients together in a small mixing bowl.
  7. When the oatmeal is cooked, enjoy immediately (with the spiced yoghurt) or cool and slice into portions to store.

Thermomix instructions
  1. Preheat your oven to 180ºC /350ºF. Grease or line a 20 x 20 (approx.) casserole or baking dish.

  2. Grate the carrots, 5 seconds, speed 4. Add to the dish. Now grate the apple, 3 seconds, speed 4.

  3. Add the oats, currants/raisins into your baking dish and mix to roughly combine.

  4. Without rinsing the Thermomix bowl, melt the butter, 1 min, 90, speed 4. Add  the milk, eggs, sweetener, cinnamon and vanilla. Mix 30 seconds, speed 5 until well combined.

  5. Pour over the oats/ carrot mix and top with the sugar (and optional pumpkin seeds, walnuts or pecan nuts).

  6. Place in the oven for around 25-30 minutes or until it is set (just firm in the middle).

  7. Rinse the Thermo bowl. Add the spiced yoghurt ingredients and blend, 20 seconds, speed 3.

  8. When the oatmeal is cooked, enjoy immediately (with the spiced yoghurt) or cool and slice into portions to store.

Recipe notes

You can certainly vary the kinds of fruit you use, for example substituting the apple with pear. You can also slice seasonal fruit and place on top to bake.

Dairy-free

Choose coconut milk as your sweetener and replace the butter with coconut oil. Replace the yoghurt with coconut yoghurt.

Gluten-free

Replace the oats with rolled quinoa flakes.

Fructose friendly

Omit the dried fruit and choose rice malt syrup as your sweetener.

Nut-free

Omit the nuts or choose the pumpkin seeds.

Make ahead

You can make this ahead and simply bake in the morning. Left-overs can be enjoyed cold or re-heated. 

 

I’d love to hear how you love this recipe. Does a good breakfast set you up for a productive, focussed, healthy day?

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Well Nourished by Georgia Harding - 2M ago

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).

    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. 

    • 400 grams zucchini ((courgette), grated)
    • 1 tablespoon sea salt
    • 4 free-range or organic eggs, (separated)
    • 3 tablespoons chopped herbs, (I love a combination thyme, parsley, chives, dill)
    • 3 tablespoons Parmesan cheese, (freshly grated)
    • Sea salt and freshly ground black pepper, (to taste)
    • Pinch cream of tartar
    • 200 grams (approx.) hot smoked salmon fillet
    • Lemon, (zest and juice)
    • 2-3 tablespoons baby capers
    • 4 spring onions, (white part finely chopped)
    • 50 grams crème fraîche
    • 150 grams quark
    • 2 tablespoons lemon juice
    • Sea salt and black pepper, (to taste)
    • Flaked almonds, (toasted)
    • Microherbs, to serve
    1. Preheat your oven to 200℃.

    2. 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.
    3. 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.

    4. 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.

    5. 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.
    6. 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.
    7. 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.
    8. Whilst that’s baking, crumble the salmon into a bowl with the finely grated lemon zest, capers, spring onion and crème fraîche, quark and lemon juice. Season with sea salt and pepper. Mix until almost smooth. Thermomix 20 seconds, speed 3.

    9. Taste the mixture and season with salt, pepper and more lemon juice if you feel it’s needed.
    10. Store the salmon mixture in the fridge until required.
    11. 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.

    12. 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.
    13. 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.

    14. Chill and store in an air-tight container until ready to serve.
    15. Carefully toast the almond flakes, watching carefully so they don’t burn.
    16. Cut into 2cm slices and top with toasted almonds and micro-herbs to serve.
    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!

     

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    I love creating special desserts for the festive season… something that’s delicious and visually beautiful. It also has to be able to be made in advance. Because I certainly don’t want to be stuck in the kitchen once the fun starts! This Raspberry, Honey, Pistachio Semifreddo ticks all these boxes and it’s actually very easy to make. I’ve included both regular and Thermomix methods too.

    I don’t own an ice-cream maker. It’s not something we eat a lot so I can’t justify the purchase of another piece of kitchen equipment. So, for a while now I’ve been working on ways to make ice-cream that doesn’t require churning, but also doesn’t end up very hard and icy. I’ve come up with a few strategies to get the texture right and using gelatin is the one I thought I’d share.

    I’ve also realised that egg-free families don’t have many options in the ice-cream / dessert department. So this ones for you and I hope you really love it!

    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.

    I only use Changing Habits Organic Gelatin.  Because gelatin is derived from animals, I like to know I am consuming the best quality product with the least chemical loading. Find out more or shop for it here.

    Raspberry, Honey, Pistachio Semifreddo

    • 2 x 400g cans full-fat coconut milk
    • ⅓ cup good quality, tasty honey
    • 2 teaspoons vanilla essence
    • 2 teaspoons tapioca or arrowroot powder
    • 1½ tablespoons grass-fed or organic gelatin
    • 1 teaspoon sea salt, (I use Maldon sea salt)
    • ¾ cup raw pistachio nuts, (shelled)
    • 1 cup frozen raspberries
    • 1 punnet fresh raspberries
    • 1-2 tablespoons good quality, tasty raw honey
    1. Place one can of coconut milk into the fridge to chill.
    2. Add half of the other can of coconut milk, the honey, vanilla and tapioca or arrowroot to a blender or food processor and mix on high to combine. Pour into a small pan and bring to a slow boil for about 2-3 minutes so the mixture thickens and coats the back of a spoon.

    3. Place the remaining half can of coconut milk in the blender with the sea salt and add the mixture from the pot. Blend to combine.
    4. Add the gelatin and blend for 2 minutes or so to dissolve the gelatin.
    5. Pour the mixture into a loaf tin (lined with baking paper) and place in the freezer for approx. 1-2 hours to set the mix to a jelly.

    6. Meanwhile, toast the pistachios nuts under a low grill watching them carefully so they don’t burn. Set aside in the fridge to cool.
    7. Once the mixture in the freezer is set and wobbly. Place it back into the blender or food processor with the chilled can of coconut milk. Blend until a smooth, thick mixture forms.
    8. Fold in the frozen raspberries and ½ cup of chilled pistachio nuts (reserving ¼ cup of the nuts for garnish). Fold the mixture until the raspberries release a little of their colour.
    9. Re-line your loaf tin with baking paper and pour in the mixture. Cover and freeze over night or until ready to serve. 

    10. Serve by inverting the tin onto a plate or platter. Top with the fresh raspberries and the remaining pistachio nuts. 

    11. Drizzle over the honey and serve immediately.

    12. Use a large, sharp knife to cut the slices and run it under warm water between each slice. 

    Thermomix
    1. Place one can of coconut milk into the fridge to chill.
    2. Add half of the other can of coconut milk, the honey, vanilla and tapioca or arrowroot to the thermomix bowl and heat 5 minutes, 100, speed 3.

    3. Now add the remaining half can of coconut milk and sea salt. Blend, 30 seconds, speed 4.
    4. Add the gelatin to the bowl and blend, 2 minutes, speed 4.
    5. Pour the mixture into a loaf tin (lined with baking paper) and place in the freezer for approx. 1-2 hours to set to a jelly.

    6. Meanwhile, toast the pistachios nuts under a low grill watching them carefully so they don’t burn. Set aside in the fridge to cool.
    7. Once the mixture in the freezer is set and wobbly. Place it back into the Thermomix with the chilled can of coconut milk. Blend 30 seconds, speed 4.
    8. Using your spatula, gently fold in the frozen raspberries and ½ cup of chilled pistachio nuts (reserving ¼ cup of the nuts for garnish). Fold the mixture until the raspberries release a little of their colour.
    9. Re-line your loaf tin with baking paper and pour in the mixture. Cover and freeze over night or until ready to serve.

    10. Serve by inverting the tin onto a plate or platter and top with the fresh raspberries and the remaining pistachio nuts. 

    11. Drizzle over the honey and serve immediately.

    12. Use a large, sharp knife to cut the slices and run it under warm water between each slice. 

    Nut-free

    Simply omit the pistachios. It will still be delicious.

    Fructose friendly

    Replace the honey with rice malt syrup. I’ve also made this to appeal to sweet lovers, so you can reduce the amount of sweetener to suit your taste.

    Coconut-free

    I haven’t tested it, but I would replace the coconut milk with 400ml of cream (used for the first gelatin stage) and 400ml of full-fat milk. 

     

    I’d love to hear how you enjoy this recipe. Write a comment or better still, rate the recipe so more people can discover how delicious a whole foods way of life is. 

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    Well Nourished by Georgia Harding - 2M ago

    I always make this Beetroot, Maple Pecan Salad when I see beautiful beets with the tops attached. The stems and leaves are all part of this delicious and super nourishing salad. It truely is, food-as-medicine.

    The flavours in this delicious dish are perfect to accompany Christmas meats this festive season. Enjoy!

    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. It also supports liver detoxification, improves vascular risk factors, enhances energy and is likely to help prevent numerous chronic diseases. The watercress is another very nutrient dense food. With a high antioxidant content it is protective across a wide range of health conditions.

    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, vegan and fructose friendly).

    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.

    Beetroot, Maple Pecan Salad

    Beetroot is my favourite vegetable to use root to stem. The whole plant is bursting with so much nourishment and it’s super delicious when combined with a tasty dressing and the sweet, protein-rich pecans.

    Dressing
    • 2 tablespoons sherry vinegar ((can sub red wine vinegar and a teaspoon of maple syrup))
    • 6 tablespoons extra virgin olive oil
    • ¼ cup currants
    Salad
    • 4 medium beetroot, (washed & leaves trimmed)
    • 50 grams approx. beetroot leaves & stems (the inner, younger leaves are best)
    • 1 cup pecan nuts
    • 2 tablespoons maple syrup
    • 100 grams watercress
    • 100 grams feta cheese, crumbled
    1. Begin by making the dressing. Combine all of the ingredients together in a jar and set aside for at least 1 hour (you could also make this a day ahead).
    2. Preheat your oven to 150℃.
    3. For the salad, cut the beetroot into quarters and steam for 15-20 mins or until tender enough for a knife or fork to slide in easily. Once cooked, remove from the basket and allow them to cool before removing the skin by rubbing with a cloth or peeling.
    4. Set aside the young leaves (with the watercress) and finely dice the stems. Add them to the steamer basket to cook for 3-5 mins (or until just tender). Allow to cool fully.

    5. Whilst the beetroot is cooking, toss the pecans with the maple syrup and put into the pre-heated oven to roast for 10 mins.

    6. Just before serving, assemble the salad by placing all the ingredients in a serving bowl and tossing through the dressing.
    7. Enjoy immediately.
    Dairy-free and vegan

    Replace the feta with a good quality vegan cheese or blobs of cashew cream.

    Fructose friendly

    Replace the maple syrup with rice malt syrup. Omit the currants. 

    Nut-free

    Replace the pecans with pumpkin seeds. They are also very delicious roasted with the maple syrup. 

    Time-saving Tip

    You can always make the dressing and steam the beetroot and stems the day before. Also roast the pecans and store each part separately in airtight containers. Then simply allow to return to room temperature and assemble the salad before serving. 

     

    I hope you love this root to tip salad. Let me know if you try it by posting a comment below!

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