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Mini Eggplant Pizzas; The Perfect Party Starter

Mini Eggplant Pizzas; The Perfect Party Starter

FoodMatters | July 20, 2019

Nothing but delicious! These mini eggplant pizzas are so simple to create & full of flavour! This recipe serves 4.

Ingredients

For the bases
2 medium eggplants, sliced 1 inch thick
½ cup tomato paste
2 tsp dried oregano
½ tsp himalayan salt
Fresh-cracked pepper

For the toppings
10-12 olives, pitted and halved
100 g mushrooms, sliced
100 g  cherry tomatoes, halved
1 tsp dried oregano
Salt and pepper to season
2 tbsp Nutritional Yeast or bocconcini
Handful of fresh arugula or greens of choice

 

Method

1. Preheat oven to 350°F (180°C) and line baking tray with parchment paper.

2. Mix together tomato paste, oregano, salt and pepper in a small bowl.

3. Assemble mini pizzas starting with tomato paste then layer with your favourite ingredients on top of your eggplant slices (saving fresh greens for serving).

4. Bake for 15-20 minutes.

5. Serve on a share platter and top with leafy greens.

 

 

Cosy Up With This Warm Apple Crisp for Winter

Cosy Up With This Warm Apple Crisp for Winter

FoodMatters | June 19, 2019

Who doesn’t love that warming & comforting feeling you get from a warm apple dessert? This simple recipe will have your kitchen smelling divine and your tastebuds dancing all while receiving a nice dose of fibre, vitamins and minerals!

Apples are high in fibre, containing both soluble and insoluble fibre which is great for your digestive health! The beauty of soluble fibre is that it has the power to lower cholesterol naturally, keeping you regular and stabilising blood sugar levels.

With the addition of nuts and seeds in this recipe, these tasty gems will help you get a nice dose of healthy fats, proteins, vitamins and minerals.

This recipe makes enough for two people

Ingredients

6 apples
2 tablespoons coconut oil
2 tablespoons shredded coconut
Handful pumpkin seeds
Handful sunflower seeds
Handful hazelnuts
Handful walnuts
Handful macadamias
1 teaspoon nutmeg
1 teaspoon cinnamon

Method

1. Preheat oven to 120 degrees celsius (248 degrees Fahrenheit)

2. Cut all the apples into chunks and add to boiling water on the stove and let simmer until soft.

3. Throw apples, coconut oil, coconut, pepita’s, sunflower seeds, hazelnuts, walnuts, macadamias, nutmeg and cinnamon into a large mixing bowl and mix well.

4. Place evenly on a baking tray and bake on 120 degrees for 20 minutes or until nuts are golden and crunchy.

5. Serve with fresh blueberries.

Spiced Beetroot Hummus is a Delicious Twist On is Fave Dip

Spiced Beetroot Hummus is a Delicious Twist On is Fave Dip

FoodMatters | May 13, 2019

A super-quick and easy-peasy recipe! This spiced, lemony beetroot hummus is heavenly with fresh pitta or veggie sticks!

Ingredients

400 g can chickpeas, drained and rinsed
2 tbsp tahini
1 clove garlic, crushed
Juice of 1 lemon
1 beetroot, roughly chopped
1 tsp ground cumin
½ tsp ground coriander
1 tbsp extra virgin olive oil
1 tsp salt
1 tsp black pepper

To serve

¼ cup Greek yogurt
¼ cup chopped walnuts
Extra virgin olive oil for drizzling
Flat bread & veggie sticks

 

Method

1. Place chickpeas, tahini, garlic, lemon juice, beetroot, cumin, coriander, olive oil, salt and pepper in a food processor and process until smooth.

2. Place in a serving bowl and top with the yogurt and chopped walnuts.

3. Drizzle with oil to serve.

 

 

Can Dried Fruit Actually Be Healthy?

Can Dried Fruit Actually Be Healthy?

FoodMatters | April 15, 2019

This is the sweet question on everyone’s lips. If you are a follower of the “I Quit Sugar” team, then you may have heard the “no dried fruit can sit with us” line being thrown around. And they make a good point. Dried fruit is really high in fruit sugars, known as fructose, which can only be metabolized at a certain rate. Otherwise, it is stored as fat.

However, when it comes to the fructose debate, we thought we would look a little further in order to give you a more comprehensive discussion on how to “let dried fruit sit with you”.

Dried fruit is any particular fresh fruit that has had the water removed either naturally, through sun drying, or by using a dehydrator. This concentrates the sugar content, giving dried fruit its trademark sweet flavor.

Energy Density

As healthy and nutritious as a piece of fruit is, once dried, it becomes more energy dense. It is also very easy to eat dried fruit in large amounts – resulting in excess sugar and calorie intake.

How many pieces of whole fruit would you normally eat? Now think of its dried version. Taking apricots as an example, a cup of fresh apricots will become approximately 1/4 cup, once dried. The sweet flavors make it very hard to stop at one or two pieces. However, don’t be scared off by dried fruit. If you are not trying to lose weight or are looking for a healthy option to sugar, look no further.

Dried fruit is very rich in nutrition and is also full of fiber. This means the sugars are not absorbed as fast as refined sugars, making dried fruit a great substitute in clean cooking recipes. We can’t forget that our super foods such as goji berries, inca berries and wild blueberries are all coming to us in the dried-fruit form.

Now let’s look at dates. Yes, they are high in fructose, but they are not solely fructose sugars. They are also not refined fructose like you find in sodas, high-fructose corn syrup and elsewhere.

We understand the liver can only metabolize so much fructose at a time, and the rest will then be stored as fat. However making smart portion sizes with your dried fruit is all you need to be considering.

A Perfect Snack

Dried fruit is the perfect snack for the kiddies. The key is to not give them a whole cup full at a time. Instead, portion dried fruit in a sensible size, mixing them with some nuts and seeds to also give some protein and fats. This will help prevent the liver from being overloaded with too much fructose. You might even find that if you mix them up, they won’t even eat the whole serving.

Nutrition Time

Let us look at some of the nutrition found in our favorite dried fruits.

Dates a rich source of dietary fiber, helping to reduce LDL cholesterols. Dates are also a good source of iron, manganese and vitamin B6.

Figs rich in calcium, magnesium, potassium, and manganese.

Apricots contains almost half your daily intake of vitamin A and is a rich source of iron. Always opt for brown or black organic apricots, as the orange colour is due to a sulphate-based preservatives.

Sultanas a good source of potassium and manganese, they are the perfect snack. Go for oil-free & organic.

Mangoes contain a powerful punch of vitamin A and C, both important for immunity.

Eaten with awareness, and not thrown down like a bag of potato chips, dried fruits are a nutritious, healthy, sweet snack-on-the-go. They can also provide a great replacement for refined sugars in homemade desserts recipes.

Did you know you can get your hands on fully vetted Organic Dried Fruits here at the Wholefood Collective – with great savings too? People rave about the dried Apricots (so soft and caramelly), Cranberries (no refined sugar added), Sultanas (no oil), and I’ve been loving the newest addition – Diced Dried Apple! Click here.

We would love to hear your thoughts on dried fruits. How do you control or limit your dried fruit intake, and which recipes you like to use dried fruit in?

Celebrate St Patrick’s Day with Superfood Greens and Matcha Bliss Balls

Celebrate St Patrick’s Day with Superfood Greens and Matcha Bliss Balls

FoodMatters | March 17, 2019

 

These tiny treats are packed full of nutrients from the Superfood Greens Blend. They are great to have on hand in the fridge, making the perfect little energy booster!

Ingredients

½ cup almonds
½ cup mixed seeds (sunflower, chia, hemp, pepitas, linseed etc.)
1 tbsp Superfood Greens Blend powder
1 tsp Matcha powder
¼ cup shredded coconut
¼ cup nut butter
¼ tsp vanilla
dates
2-3 tbsp coconut oil
1 tsp Matcha powder  
2 tbsp shredded coconut

Method

1. Place all ingredients in the food processor except the extra coconut & Matcha, process until combined well.

2. Roll the mixture into small balls and roll into shredded coconut & Matcha.

3. Refrigerate for 30 minutes while the balls set.

 

Share your healthy snack ideas with us on Instagram with #myTWC

 

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