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Protein Packed Savoury Broccoli Cheese Muffins

Protein Packed Savoury Broccoli Cheese Muffins

180 Nutrition | May 30, 2019

 

Not into sweet muffins? 180Nutrition has done it again with another delicious healthy recipe – savoury high protein, gluten free broccoli cheese muffins.

These are perfect for any lunchbox and will stop you reaching for those high carb fixes!

These are to die for hot out of the oven with a hint of rosemary and a knob of butter on.

Yours to own and eat in under 30 minutes.

Ingredients 

3 eggs
2 tbsp butter or coconut oil
1 – 2 tbsp coconut, almond or whole milk
½ tsp salt
⅛ tsp pepper
1 scoop (the 180 50g scoop) coconut flour, almond meal or besan flour
1 cup chopped broccoli
¾ cup shredded sharp cheese of choice
1 tab parmesan
1 cup chopped parsley
1 scoop 180 Superfood Protein Blend (coconut)
Lemon zest of one lemon
1 tab lemon juice

 

Method

1. Blend together eggs, melted butter, coconut milk, salt and pepper.

2. Whisk in the coconut flour and 180 until there are no lumps.

3. Fold in the broccoli, cheese, parsley and lemon juice and zest.

4. Pop into a muffin tray. Makes 4 good sized muffins

5. Bake at 180 degrees for about 30min.

6. These are delicious lunch box additions.

Share your baking creations with us on Instagram with #myTWC

Get Lunchbox Ready With This Zucchini, Carrot and Kale Slice

Get Lunchbox Ready With This Zucchini, Carrot and Kale Slice

Megan Garner | May 2, 2019

 

This recipe from vegan Nutritionist and Naturopath, Megan Garner, is a great option for lunch boxes, weekend brunch, a picnic, or even a savoury breakfast! Whip up a batch this weekend, cut into portions and store in the freezer for easy lunches to enjoy with salad and hummus. Yum!

 

Ingredients

1 onion, diced
1 garlic clove, crushed
2 zucchinis, grated
2 carrots, grated
1 cup kale, chopped
2 teaspoons curry powder
350g extra firm tofu
200ml soy milk
1 tablespoon nutritional yeast
2 tablespoons gluten-free flour
2 teaspoons Dijon mustard

Method

1. Preheat oven to 180 degrees Celsius.

2. In a frying pan on medium to high heat, add a splash of water and onion and saute until transparent.

3. Wrap the grated zucchini in a cloth and squeeze hard to discard the excess liquid.

4. Add in the garlic, kale and grated zucchini and carrot, saute until the zucchini has softened.

5. Remove from the heat and set aside.

6. In a food processor, add the curry powder, salt, pepper, tofu, soy milk, nutritional yeast, flour and mustard and blend until smooth.

7. Combine the creamy mixture from the processor and the zucchini mixture and pour into a tin lined with baking paper.

8. Bake for 50 minutes to 1 hour until lightly browned on top and a skewer comes out clean.
Allow to cool and put in the fridge until needed.

 

 

Visit Megan’s website to learn more about plant-based nutrition and naturopathy, book a consult or purchase her e-book.

Share your healthy wholefoods lunchbox recipes with us on Instagram with #myTWC.

 

Gluten-Free Zucchini Fritters

Gluten-Free Zucchini Fritters

Natural Evolution | January 8, 2019

 

Learning to cook with Natural Evolution’s incredible green banana flour will change your gluten-free & gut-healthy cooking for good! Natural Evolution’s green banana baking flour is a unique, power-packed source of dietary fibre, which is rich in prebiotic fibre resistant starch for optimum gut health—baking that loves your belly. This flour is high in essential minerals and vitamins—potassium, zinc, magnesium and manganese and Vitamin E—transforming your baked treats into nutrient-rich health foods.

 

Ingredients

2 medium zucchinis, grated
3 eggs
¾ cup Natural Evolution Green Banana Flour
1 tsp baking powder
Pinch of salt
Pinch of pepper
Pinch of curry powder
1 medium onion, finely diced
4 rashers of bacon (optional)
3 tbsp pine nuts (optional)

 

Method

1. In a large frying pan cook the diced onion and bacon until the onion starts to become caramelised.

2. In a large bowl add eggs, green banana flour, baking powder, salt, pepper, curry powder, pine nuts and the pre cooked onion and bacon. Mix until well combined.

3. In a large oiled fry pan add dollops of fritter mixture (size to your liking).

4. Cook on medium heat for 3-4 minutes each side or until golden.

5. Serve with your favourite sides, picture served with smash avo. Enjoy!

 

Visit Natural Evolution’s website to learn more about the benefits of green banana flour and Natural Evolution’s journey.

Share your great brunching whole food creations with us on Instagram with #myTWC

 

Buckwheat & Sweet Potato Bread

Buckwheat & Sweet Potato Bread

Jacqueline Alwill | November 21, 2018

 

This new take on bread is a nutrient dense treat, perfect when paired with a delicious dip or spread, avocado smash, nourish bowl or salad for a new lunch routine.

This bread is gluten free, dairy free, sugar free, vegan AND paleo! There’s something for everyone.

 

Ingredients

1 1/2 cups buckwheat
2 cups peeled and grated sweet potato (approx 1/2 medium / 250 g)
1/2 cup sunflower seeds
1/2 cup pepitas
1/2 cup sesame seeds
1/2 cup psyllium husk
1/2 cup chia seeds
1/2 cup linseeds
1 teaspoon pink salt
1 1/2 cup water
1 1/2 tablespoons coconut oil
1 tablespoon slippery elm powder

 

Method

1. Soak buckwheat overnight or for 2 hours.

2. Drain and rinse, then combine in a large mixing bowl with all remaining ingredients.

3. Pour into a lined 14x24cm loaf tin (or close to this size). Cover with tea towel and sit on bench top for 2 hours.

4. Preheat oven to 150C, place loaf in middle rack of oven and cook 1 1/2 hours in the tin, then flip out of tin and place upside down and back into the oven for a further 1 hour.

5. Remove from oven, allow to cool completely, then slice and serve.

 

This bread is best toasted with a beautiful nourishing source of fat to accompany – avocado, ricotta, butter, nut butter.

Store in fridge up to 1 week and freezer up to 3 weeks.

Recipe Serves 12 / Makes 1 loaf

 

Jacqueline’s website, The Brown Paper Bag Nutrition, is loaded with healthy, wholefood recipes with a focus on plant-based eating as well as fabulous health, nutrition and lifestyle advice.

Share your delicious creations with us on Instagram with #myTWC

 

Strawberry, Avocado and Caramelized Pecan Salad

Strawberry, Avocado and Caramelized Pecan Salad

Kate Parker | November 19, 2018

 

Serve up this fresh and zingy salad full of special elements with your Christmas lunch!

Prep by washing and salad spinning rocket, make salad dressing and caramelized pecans ahead of time. Slice up strawberries and avocado just before serving, then toss all ingredients together with dressing, setting aside pecans to sprinkle over the top so they stay crispy.

 

Ingredients

1 bag of baby rocket, washed and drained
1 punnet of strawberries, sliced
1 avocado, sliced
1 cup pecans
2 tbsp rice malt syrup
Pinch of salt

Dressing
Juice of 1 lime
2 tbsp olive oil
Salt & pepper

 

Method

1. Heat a wide based fry pan on low heat and add rice malt syrup. When it becomes runny add pecans and stir to coat and add a good pinch of quality salt.

2. Caramelize over low heat for 10-15 minutes, or until you notice the syrup caramelizing to form toffee strands forming and all the nuts coming together into one large mass.

3. Turn off the heat and press with a spoon to flatten out and separate as much as possible.

4. Put aside to cool completely, separate as needed once the toffee has set.

5. While nuts are caramelizing make the dressing by adding all ingredients to a small jar and shaking to emulsify & pop in the fridge.

6. Slice avocado and strawberries and toss with rocket and dressing.

7. Place into a salad dish and top with pecans.

 

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 colourful summer creations with us on Instagram with #myTWC

 

Israeli Ktzitzot (Chicken Fritter) Recipe

Israeli Ktzitzot (Chicken Fritter) Recipe

Sharon Selby | November 19, 2018

 

Ktzitzot (pronounced as Ktsitsot) is one of my favourite recipes which has been passed down from generation to generation, one that reminds me of my grandmother’s home, love and simplicity.  I absolutely adored my grandmother and as a child, I spent all my summer holidays with her in her tiny flat in Israel. Fortunately, we enjoyed a lot of time together and my wish came true when she met my son, her great-grandson, before she passed away at 100 years old.

Since my mother’s side of the family comes from the Middle East I was lucky enough to experience some beautifully delicious and flavoursome whole food dishes. Every dish was made from scratch and absolutely nothing was processed. However, probably my favourite dish she would make was the simplest. Introducing ‘Ktzitzot,’ a Hebrew word referring to little burgers or patties made of ground meat, usually chicken or lamb. This version is with chicken. It’s inexpensive, simple, tasty and a great healthy meal or snack. When I was younger I couldn’t pronounce the word for these heavenly discs of goodness but came close.  They are known still to this day as ‘sick socks’!

As a child, I used to eat these tucked into pita pockets, grated salad, with lashings of hummus and tahini. However, since going off gluten I just wrap these beauties in a large salad leaf with the same extras and it’s just as delicious. I am literally transported back to my childhood when I make a batch of these for my son, who loves them, it appears, just as much.

These last in the fridge a few days but I recommend freezing them ASAP, otherwise, every time you or a family member passes the fridge they are irresistible to ignore and disappear in a flash. These are fabulous to take on a picnic, add to school lunch boxes or enjoy as a delicious spread at the garden table with salads, olives, boiled eggs and dips on a beautiful summers day.

From my family’s kitchen to yours, enjoy.

Prep time 15 minutes
Cook time 30 mins
Total time 45 mins
Serves: 30 – 40 mini patties

 

Ingredients

2 chicken breasts minced
2 onions finely diced
2 full bunches of parsley, stalks removed, minced or finely chopped
A teaspoon of salt
Teaspoon of pepper
6 – 8 eggs
Organic sunflower oil for frying

 

Method

1. Mince the onion and parsley in a food processor and place into a large bowl.

2. In the same processor add the chicken breast and mince until smooth and add to the bowl with the onion and parsley.

3. Add 6 eggs to the bowl along with the salt and pepper and mix well.  Add additional eggs if needed.

4. Heat a large frying pan with coconut oil and spoon 1 tablespoon of mixture into the pan.  Try and fit as many in as this is the time consuming part of the recipe. Once they go quite opaque and brown around the edges flip over to cook on the other side.

5. Have a plate with absorbent paper ready and once cooked on both sides place on to the paper and proceed making the rest until you finish.

6. Allow to cool and place in the fridge or in batches in the freezer.  These taste great cold or reheated.

 

Tips for this dish

1. It’s important to use a ton of parsley.  When I say two bunches, I mean just that, not handfuls.  I buy two bunches of parsley from the store and use the whole lot.  In fact, the mixture will look more green than anything.

2. For the egg add 6 in straight away and combine well.  If you feel the mixture needs to be a bit more liquid add an extra egg or two.  It’s always easier to add than take away. This goes for the seasoning as well.

3. When you shallow fry these in batches, try one and see if the flavours need adjusting.  Trust me you will love doing this important ‘quality control’ measurement.

 

In memory of my beautiful Nanny Flora.

 

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

 

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