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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.

20 Practical Money-Saving Tips for Eating Healthy on a Budget

20 Practical Money-Saving Tips for Eating Healthy on a Budget

Sharon Selby | August 15, 2019

So often we hear that eating whole foods is too far outside the budget of everyday Aussie families. We believe that eating healthy, whole foods is the best thing for our lifelong health, and worth investing in. But, are always happy to share practical money saving tips for eating healthy on a budget

  1. Plan your meals for the week to stop spontaneous purchases and keeping waste to a minimum and then stick to your shopping list. do not shop when you’re hungry!

  2. Buy whole foods, that is food as close as possible to its natural form, like rice, almonds, whole cauliflowers etc. Grind and chop these yourself to make flours. Any processing from the suppliers just adds to your bill.

  3. Don’t buy drinks and make your own such as almond or other nut milks. You’ll be amazed how easy and quick they are to make and they are so much cheaper than the store bought versions.

  4. Stock up on sales on produce that you use frequently, BUT only if you will use it in time, otherwise walk on.

  5. Dive into the bargain bin. Often many fresh food grocers have a discount section for food that needs to sell fast, such as Harris Farm’s Imperfect Picks.

  6. Buy in bulk – If you don’t have much storage buy with friends and distribute. This is great for grains and legumes as well as pantry staples such as seasonings and oils.

  7. Use dried herbs and spices instead of the fresh variety for many recipes.

  8. Check out online retailers – many offer the same produce at a slightly lower rate and have great loyalty reward programmes.

  9. Hunt out bargains at your local farmers market and enjoy tastier, fresher and better quality produce.

  10. Buy fruit and vegetables that are local and in season as it cost’s farmers less to grow and you’re not paying for travel.

    Fresh Produce on a Budget
  11. Buy frozen fruit and vegetables instead of fresh such as berries, plus they last a lot longer!

  12. If any fruit or vegetables are going bad, cut them up and freeze and use for smoothies for another time.

  13. Grow your own herbs – you don’t need much room or even a garden or green fingers. Herbs like parsley, rosemary, thyme, chives and mint are all pretty resilient.

  14. Keep vegetable scraps in the freezer and use for homemade stocks and broths.

  15. Buy cheaper cuts of meat, such as meat on the bone, brisket, chicken legs and thighs, lamb shoulders etc. They’re great to use in casseroles, soups and stews. Make a big batch and have lots of leftovers.

  16. Try offal (organ meats) – since many don’t have a taste for it or know how to cook it these highly nutritious organs come at a bargain.

  17. Cook large portions and use your leftovers. Batch and freeze casseroles and stews as well as cooked rice and quinoa. When it comes to reheating pop a fried egg on it and salad and stretch your meals deliciously.

  18. Bulk up meals with salads, sweet potato and pumpkin, gluten free grains, beans and legumes. They’re nutritious when prepared properly.
  19. Make soups and smoothies often to use up leftover fruit and vegetables. Not only do you avoid waste but you’re on your way to eating 5 a day.

  20. Chose vegetables wisely as they vary greatly in price. Vegetables like cabbage and sweet potatoes are inexpensive year round and are great fillers.

 

See, you don’t have to break the bank to eat well. There are many ways to eat healthy on a tight budget.

Also, keep in mind that junk food costs you twice, as bad health comes with medical costs and drugs. Do what you can, at the end of the day you really can’t put a price on good health.

 

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