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Ditch the Dairy with This Easy Dairy Swaps Cheat Sheet!

Ditch the Dairy with This Easy Dairy Swaps Cheat Sheet!

Sharon Selby | January 13, 2020

Whether you’ve made a New Years resolution to cut back dairy, have decided to switch to vegan full-time, or are just looking to reduce your dairy load, you’ll find loads of awesome dairy swaps and recipes in this article to help you switch from dairy which still consuming nourishing whole foods.

To ensure you’re still meeting your calcium needs when making the switch look for plant-based foods which are high in calcium such as dark leafy greens and seeds like sesame, which can be consumed easily as tahini, and find opportunities to add these into your regular diet.

Do you have any swap ideas not mentioned here? Pop them in the comments!

Instead of Milk

Almond Milk

Try almond milk (or any other nut milk), coconut milk or rice milk from the supermarket. My favourite is almond milk, its rich in flavour and tastes great in cereals, puddings and even in my cuppa. It’s high in vitamin D and other important nutrients for that calcium replacement. You could also make your own, it literally takes 5 minutes and tastes delicious. Here’s the recipe.

Want an even easier low-waste option? Check out thes awesome nut-milk blends from Ulu Hye in the TWC store. They allow you to make just as much or as little as you need & are way less waste & more cost effective than purchasing UHT milks.

Instead of Cheese

Almond Feta

Whack on the avocado. When you are craving something creamy ditch the cheese and pile on the avo, with salt and pepper and a drizzle of EVOO.

I love avocados and will go through about 5 a week myself. Amazingly good for you, your skin, hair and nails thanks to the wonderful fats that keep you full for longer. Here is my favourite bread I make at home where a thick spread of avocado works wonders. Enjoy with a salad and boiled eggs and this will soon become one of your favourite lunches.

If you feel like you still need that extra cheesy hit try these amazing recipes from TWC:

Vegan almond feta
Wholefoods mac & cheese sauce

Instead of Butter

Peanut Butter

Use coconut oil, olive oil, ghee, peanut butter/nut butters and tahini.

Use coconut oil for sautéing, frying and roasting as well as olive oil on low heat. Ghee is great for scrambled eggs and sautéing onions and garlic in savory meals. Desserts can be made with coconut oil, tahini or peanut butter in most recipes. Here are some tasty snacks you might like: Nut free muesli bars, chocolate brownies and marvelous macaroons.  See, who needs butter to bake?

Instead of Cream

Pavlova Coconut Cream

Use coconut cream.

It’s lighter and fresher and perfect to pour over desserts. I whip up coconut cream and use that instead of thickening cream when I make Pavlova. I also like coconut milk to make custards as well. Try this delicious Coconut caramel custard from Quirky Cooking, when you fancy a smooth creamy treat after dinner.

Instead of Cheese Dips

Cheese Dips

Make your dips more diverse!

There’s hummus, of course, but there are also so many other options using white beans and olive oil as base, as well as pestos. Try these recipes for an alternative twist that will get any party started.

GOTTA have that cheesy dip taste? Try these tasty options from the TWC blog:
Cheesy vegan hot pots
Vegan cheese dip

And some more dips for good measure:
French onion dip, beetroot hummus, spicy pumpkin dip

Instead of Ice Cream & Yoghurt

Ice cream

Instead of ice cream and yoghurt – blend in frozen fruit with bananas.
Try this gorgeous nourishing berry mouse, that will love you back. Smooth and deliciously creamy.
Check out these other alternatives from TWC, too!

Frozen Mango Macadamia Bars
Lime Coconut Popsicles
Mango Passionfruit Nice Cream
Chocolate Berry Ice Pops
Chocolate Coated Caramel Nice Cream Bars
Choco Cherry Nice Cream Bowl
Peanut Butter & Jam Protein Nice Cream Bowl

 

Instead of Parmesan

Nutritional Yeast

Check out nutritional yeast. This is my only fancy product on here. I use it on top of spag bol, risotto, casseroles and popcorn and it does the trick. It’s also high in B vitamins so a great nutritional boost to boot! Haven’t heard of it…check out the details here and add some to your next order with TWC!

Find more delicious, nutritious recipes, healthy eating articles, courses and classes on Sharon’s website, Deliciously Allergy Free.

Chocolate Chip Chickpea Cookies

Chocolate Chip Chickpea Cookies

Sharon Selby | January 8, 2020

 

Dairy, gluten, wheat, grain and egg-free, with nut-free substitution. Vegan and refined sugar-free.

 

My boys love these nutritious treats, known in our home as ‘calcium cookies.’  And because they’re so easy and quick to make, we have them pretty regularly.  I should also add that the batter is delicious.  I often make these after dinner once the kids go to bed so I can enjoy a little indulgence uninterrupted! You know how it is!

These cookies are naturally sweet and chewy and packed full of great nutrients. Thanks to the chickpeas and tahini they contain plenty of vital bone-healthy minerals including calcium, phosphorus, potassium, and magnesium – all needed for strong growing bones.  Perfect for dairy-free kids!

Prep Time                5 minutes

Cook Time               15 minutes

Servings                   16 cookies

 

Ingredients:

400 gram tin chickpeas, rinsed and drained well
1/2 cup (125g) hulled tahini can substitute with any nut or seed butter
1/3 cup (85g) maple syrup honey or brown rice syrup
1/3 cup (85g) vegan dark chocolate chips can replace with raisins or sultanas
1 teaspoon vanilla extract
1 teaspoon baking powder
1 pinch of salt

Method:

  1. Preheat oven to 200C and line a baking tray with parchment paper and set aside.
  2. Pop the drained chickpeas, tahini, maple syrup, vanilla extract, baking powder, and salt into a blender and blend until smooth.
  3. Fold in the chocolate chips or sultanas.
  4. Using a tablespoon scoop the dough and drop onto the baking trays evenly spaced out.
  5. Bake for 15 minutes or until golden and lightly browned. Allow to cool so they set.

Mediterranean Bean Salad with Olives & Tomatoes

Mediterranean Bean Salad with Olives & Tomatoes

Sharon Selby | November 12, 2019

 

I get so much praise when I bring out this salad for a social BBQ or dinner. What my guests don’t realise is just how easy it is to prepare this dish. Enjoy this as a meal in itself for lunch or as a side dish.

Use great quality sun dried tomatoes, olives and balsamic vinegar and you will be rewarded tenfold.
If you plan to have leftovers for the next day keep some salad aside without the dressing. Leave some of the dressing in the jar to use for next time. This is a great salad to take with you on the go.

This recipe takes just 20 minutes to throw together and serves 4.

Ingredients

Salad Ingredients
2 x 400g cans of cannelini beans rinsed and drained
1 medium red onion finely chopped
⅔ cup drained semi dried tomatoes (or 100g)
½ cup pitted kalamata olives (or 75g)
12 cherry tomatoes halved
1 avocado sliced or cubed
1 bag of fresh salad leaves (or 150g)

Dressing Ingredients
1 clove garlic minced
1 tablespoon fresh oregano finely chopped
¼ cup balsamic vinegar (60ml)
¼ cup extra virgin olive oil
Seasoning to taste

 

Method

1. Prepare the salad by combining the beans, onion, sun dried and fresh tomatoes and olives in a medium bowl.

2. Make the salad dressing by combining the ingredients in a screw jar and giving it a good shake.

3. Drizzle the dressing over the salad and gently combine.

4. Grab a serving dish and place your greens in. Add the dressed salad over the greens and finally top with avocado.

Find more delicious, nutritious recipes, healthy eating articles, courses and classes on Sharon’s website, Deliciously Allergy Free.

 

Roasted Vegetable And Quinoa Salad

Roasted Vegetable And Quinoa Salad

Sharon Selby | October 10, 2019

This recipe is incredibly versatile. It’s perfect to use up any vegetables that need eating up and taste good roasted. I’ll switch things up all the time depending on what I’ve got on hand.

I love eating the colours of the rainbow to ensure my family and I are getting a whole range of different nutrients. I save time by not peeling any of the vegetables and if you need to make this in advance just cook the night before and then store in an airtight container in the fridge. When you are ready to use, just gently reheat in the oven for about 10 minutes.

I bulk up this tray of vegetables with some leftover quinoa and will often serve it with some baked salmon, sausages, fish, or at lunch time with a fried egg on top. So delicious. So nourishing.

Prep Time: 15 minutes
Cook Time: 40 minutes
Serves: 4

Ingredients

1 red onion, chopped
2 carrots, chopped
2 zucchinis, chopped
2 capsicums, any colour, chopped
1 eggplant, chopped
1 sweet potato, chopped
1 bulb of garlic cut in half, skin on
4 tablespoons extra virgin olive oil for drizzling
1 teaspoon of dried mixed herbs
½ teaspoon of sea salt
Freshly cracked pepper
1 – 2 cups of pre-cooked quinoa

 

Method

1. If you don’t have leftover quinoa cook the desired amount in a pot using the provided instructions.

2. Preheat oven to 245C chop all the vegetables into roughly equal size and pop straight onto a baking tray

3. Drizzle over the olive oil, add the dried herbs and seasoning and mix well on the tray using your hands.

4. Roast in the oven for about 35 – 40 minutes, stirring once or twice in-between to ensure the vegetables are cooking evenly.

5. Once cooked through and vegetables are caramelising around the edges remove from the oven and allow to cool.

6. Top with the cooked quinoa, combine well with a spoon and serve.

Savoury Sweet Potato Slice

Savoury Sweet Potato Slice

Sharon Selby | September 25, 2019

 

This humble slice is so easy to make and packs in loads of flavour. Every single ingredient in this recipe only serves to nourish you.

Not only are sweet potatoes readily available, inexpensive and delicious, they have many health benefits. Packed with vitamins B6, C and D, thereby improving our immune system, maintaining skin’s youthful elasticity and helping build stronger bones. Thanks to their magnesium levels, sweet potatoes are great in aiding relaxation and reducing stress. They are also an amazing pre-biotic food that your good bacteria in the gut will love.

This recipe is dairy free and gluten free.

Prep Time: 15 minutes
Cook Time: 1 hour
Serves: 8 slices

Ingredients

1 large sweet potato skin on grated, about 500g
2 zucchinis grated
2 cloves of garlic minced
½ cup fresh basil or flat leaf parsley finely chopped
1 cup almond meal
6 eggs
½ cup coconut cream
3 tablespoons tamari
pinch of cayenne pepper
Seasoning to taste

 

Method

1. Preheat oven to 180C. Line a medium sized spring form cake tin and set aside.

2. Grate the vegetables, mince the garlic and chop the fresh herbs into a large bowl.

3. Add all remaining ingredients into the same bowl and mix well. Season to taste.

4. Tip contents of the bowl into the cake tin and bake in the oven for approximately 1 hour or until the centre of the bake is firm to the touch.

5. Allow to cool in the tin for 5 minutes before sliding out the slice onto a serving dish.

6. Top with freshly chopped herbs to serve. 

 

Recipe Notes

This recipe was created by my gorgeous and very talented friend Angie Cohen from Love Life & Gluten Free.

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