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Gluten-Free, Gut Healthy Green Banana Flour Pancakes

Gluten-Free, Gut Healthy Green Banana Flour Pancakes

Natural Evolution | August 29, 2019


Super simple, super delicious pancakes made with gut-healthy green banana flour. What more could you want?



1 ⅓ cup Natural Evolution Green Banana Flour
3 teaspoons of baking powder
1 teaspoon of vanilla essence or vanilla bean paste
⅓ cup sugar (can use coconut sugar, rapadura or similar, if using honey reduce to 2 tablespoons)
2 eggs (whisked)
1 ¾ cup milk (can be almond, coconut, or whatever your preferred option)
Butter or coconut oil for cooking
Maple syrup, fresh fruit for serving



1. In a large bowl add Natural Evolution – Green Banana Flour and baking powder, making a well in the middle.


2. Add milk, vanilla, eggs and sugar mixing between each addition until well combined.

3. Heat a large frying pan with medium heat.

4. Grease pan with butter or oil. Using a large spoon, dollop mixture into pan, cook pancakes for approximately 2 minutes, until bubbles appear on surface.

5. Turn and cook for a further 1-2 minutes or until cooked through.

6. Transfer to plate.

7. Repeat with remaining mixture ensuring to grease pan with butter or oil between batches.

Serve as desired – Enjoy! This is the easiest, fluffiest pancake recipe ever and the best part it’s gluten free and really good for you tummy!

Chocolate Bean Pudding for Breakfast – Yes Please!

Chocolate Bean Pudding for Breakfast – Yes Please!

Belinda Smith | June 10, 2019


Gasp, shock, horror!
I have processed food in my house!
I have gluten-free Weetbix in my pantry and puffed rice. And rolled oats, organic rice cakes, and brown rice crackers.

My approach to eating well is this – eat mainly vegetables, some fruit, nuts, seeds, good quality eggs and meat and minimise processed packaged food. When it comes to processed packaged food, I choose them consciously by understanding what’s in them. They are a minimal part of our diet, but they are what I call my fall-back food. You know, for the times when the wheels fall off or you’re in a mad rush.

This week I have been short on time and so the bus-hold has had porridge and Weetbix most days for breakfast. Today, I didn’t have to rush madly so I wanted to make a breakfast which was a little special. The result was this Chocolate Bean Pudding. It’s loaded with protein and good fats to keep our tummies full for longer – just what we need because we’re driving for about 3 hours today.


½ cup sunflower seeds
2 tbsp chia seeds
400g can red kidney beans
2 frozen bananas
½ medium avocado
½ cup of coconut milk
2-3 tbsp cacao powder
pinch of cinnamon
1 egg
1 tbsp of sweetener of your choice (rice malt syrup, raw honey or maple syrup)*
fresh fruit and pepitas to serve
* our family’s palates have adjusted over time to not require a lot of sweetness. If you’re not quite there yet, you may wish to add a little more sweetness to this.


1. Add sunflower seeds and chia seeds to a processor and blitz until it’s a fine meal.

2. Rinse and drain the red kidney beans, then add them to the processor.

3. Add the rest of the ingredients.

4. Using high speed, combine all the ingredients until they are ‘mushed’ (technical term) together.

5. Now use medium speed for 2-5 minutes to make the pudding the consistency your family would prefer (I left mine a little textured – our daughter liked it, our son not so. I needed it to be smoother for him).

6. Divide the pudding up into 4 bowls and serve with fresh fruit and a sprinkle of pepitas.


Another 3 Ways

Add more liquid along with some ice to turn this into a smoothie

Add a good dollop of this on top of cereal to make your cereal breakfast more nutritious

Enjoy for dessert with some fresh berries and shaved dark chocolate.

This could also be a dessert or even put in the lunchbox for school.

Easy Meal Replacement Smoothie

Easy Meal Replacement Smoothie

180 Nutrition | March 26, 2019


Smoothie meal replacements are good if you want to lose weight or simply need a meal to go, the key is plenty of good fats. We’ve included coconut oil, milk, avocado and 180 Protein Superfood to fuel your brain, balance blood sugar levels and burn fat. We have also included plenty of leafy green vegetables as they are so important to improve overall health.


Ingredients (Serves 1)

50g 180 Superfood Protein (Coconut)
200ml filtered water
4 strawberries
¼ small raw beetroot
½ avocado
½ lebanese cucumber
Handful of kale (no stalks)
Handful of spinach
200ml coconut milk
1 tbsp coconut oil
Handful of ice cubes


1/ Add ingredients to blender jug and blend until desired consistency.


Find more delicious ways to use 180 Nutrition’s incredible protein products on their website.

Share your delicious smoothies with us on Instagram with #myTWC


Morning Sanity-Saving Apple and Raspberry Breakfast Loaf

Morning Sanity-Saving Apple and Raspberry Breakfast Loaf

Brenda Janschek | March 5, 2019


This breakfast loaf is moist, sweet and delicious. Served it up toasted and warm with a smattering of butter and a side of thick yoghurt or ricotta.



3 apples, peeled, cored and quartered
2 teaspoons baking powder
½ tsp salt
¼ cup butter, softened
¼ cup rapadura sugar
3 eggs
1 tsp vanilla
1 tsp cinnamon
2 cups almond meal
1 cup raspberries


1. Preheat oven to 175 degrees Celcius and butter a loaf tin and line with baking paper.

2. I used my Thermomix for this recipe and just popped the apple in for 1 second on speed 5 in order to grate the apple. You can do the same with a food processor or just use a manual grater.

3. I then added in the baking powder, salt, eggs, butter, vanilla, sugar and cinnamon and blended on reverse speed, 10 seconds, speed 3. Or you can pop all the ingredients in the food processor or into a bowl and stir until well combined.

4. Add the almond meal and mix on reverse speed for 10 seconds on speed 4 or pop into food processor or bowl and mix until just combined.

5. Gently stir through the raspberries.

6. Pop the batter into the loaf tin and into the oven for 45 – 55 minutes. Check at 25 minutes and rotate.

7. Allow to cool for an hour in the tin before serving.


This loaf is very moist so is best served toasted (I use the grill option in the oven) and is delicious served with a lashing of butter, thick yoghurt or ricotta and some extra berries.


Check out more fantastic recipes, online courses and wellness blogs on Brenda’s website.

Share your wholesome baking creations with us on Instagram with #myTWC


Pink Chia Pudding

Pink Chia Pudding

Alyce Alexandra | February 20, 2019


I am a big fan of anything that can be made in advance, especially when it comes to breakfast! This one is a favourite of mine, particularly during the week. Make it before bed and enjoy a healthy breakfast on the go in the morning. Chia seeds are full of protein and fibre so they really keep you full until lunch.

This recipe is gluten-free, dairy-free, vegetarian, vegan and makes 4 servings of chia pudding.



100g fresh or frozen raspberries
20g rapadura sugar or xylitol (optional)
400g can coconut milk
60g chia seeds
Your choice of toppings (fresh fruit, dried fruit, coconut, nuts, seeds, buckwheat groats,  cacao nibs etc)



1. Place raspberries and sugar or xylitol in a food processor for 10 seconds, or until smooth.

2. Add coconut milk, process til combined.

3. Add chia seeds, process for 5 seconds.

4. Divide coconut mixture among 4 jars or bowls. Sprinkle with toppings. Refrigerate overnight.

Enjoy straight out of the jar or bowl in the morning.


Variation: Replace raspberries with mango or banana for a tropical twist.


Find more of Alyce’s fantastic whole food Thermomix recipes on her website.


Share your breakfast creations with us on Instagram with #myTWC


Zingy Nectarine Maca Smoothie Bowl

Zingy Nectarine Maca Smoothie Bowl

Kate Parker | February 19, 2019


Smoothie bowls are still a fave at this time of year for a quick, cooling breakfast or delicious healthy dessert.

This one is pumped full of delicious superfood extras that make it a total winner in the morning to charge you throughout the day.


Smoothie Ingredients

1.5 frozen bananas
1 nectarine, roughly chopped
1 tsp vanilla
1 heaped tsp maca (high in vitamin C, copper & iron)
1 scoop of 180Nutrition Coconut Protein powder
A splash of water or almond milk, if needed.

Topping Ingredients

Puffed Millet (iron, protein, fibre, calcium & magnesium)
Pepitas (Healthy fats, potassium, magnesium, & calcium)
Hemp seeds (Omega 3, Omega 6, protein, fibre)
Crystalized ginger (optional: anti-inflammatory & antioxidant)


1. Process all smoothie ingredients together in a food processor or high powered blender.

2. Top with topping and enjoy immediately!



If you’re on the go and don’t have time for a fancy smoothie bowl just chuck the whole lot in the blender with 2 cups of water, coconut water or almond milk to make 2 delicious smoothies.


Check out Kate’s website, Hobart Green Guide to find the best vegan and eco parts of Southern Tasmania and some great vegan recipes.

Share your smoothie bowl creation with us on Instagram with #myTWC!