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Super Easy Oven Baked Vegetable Fritters

Super Easy Oven Baked Vegetable Fritters

Brenda Janschek | August 18, 2019

Here’s a delicious recipe perfect for lunch boxes for kids of any age.

The beauty of this little recipe is that you can substitute away with your kids preferred vegetables.
When I make these for dinner (with extras for next day’s school lunch boxes) I serve them with guacamole and sour cream and the kids demolish them.

Once again, I’ve avoided the grand mess that comes with frying on the stove, and saved myself lots of time by simply popping these fritters into the oven, using the time to tidy up the kitchen and throw together a salad while they cook.
If you’re looking for more recipe inspiration, take a look at my new recipe ebook getting rave reviews, Easy Wholefood Lunchboxes.
It’s packed with 40 delicious nut-free, refined sugar free sweet and savoury recipes which have all been kid-tested and approved!

This recipe makes 16 fritters & serves 4-5 people

 

Ingredients

1 red onion
2 cloves garlic
2 tablespoons fresh herbs of choice like parsley, basil or mint
1 medium sweet potato
2 small carrots
1 medium zucchini
1 corn, kernels sliced off cob
1 cup chopped ham
½ cup cheddar cheese
½ cup parmesan cheese
1 cup spelt flour (add extra if mixture is too wet, needs to have medium firmness to hold circle shape on baking tray)
1 teaspoon baking powder
½ cup milk
⅓ cup melted and slightly cooled butter
3 eggs, lightly beaten

 

Method

1. Preheat oven to 175 degrees Celsius.

2. Line two or three baking sheets with baking paper.

3. Finely chop onion and garlic and herbs.

4. Pop sweet potato and carrot in a food processor, finely chop/grate and place into a large bowl.

5. Finely chop/grate zucchini in food processor and pop into the same bowl as sweet potato and carrot, placing all other ingredients into the bowl and stir well.

6. Add extra flour if the mixture is too wet, it needs to have medium paste consistency.

7. Dollop the mixture onto the baking paper and cook for approximately 20 minutes or until fritters are firm and golden.

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

Winter Warming Cinnamon Sweet Potato Salad

Winter Warming Cinnamon Sweet Potato Salad

Georgia Harding | August 14, 2019

This recipe has been reposted from Georgia Harding’s blog, Well Nourished, with permission from the author

Come winter time, I love to continue to eat salads as leafy greens are in season and I believe nature has given us an abundance of them for a reason. However I always ‘warm’ them up by adding cooked vegetables, nuts, seeds and most importantly warming aromatic herbs and spices. So I give you this Winter Potato Salad as a beautiful, nourishing addition to your winter salad list.

This recipe serves 4-6 people

 

Ingredients

60-100g of leafy greens such as watercress (my preference), rocket or baby spinach.
2 tablespoons of ghee butter or coconut oil
1 tablespoon of maple or rice malt syrup
1 teaspoon of cinnamon, ground
Good pinch of sea salt and ground pepper, to taste
1 large sweet potato, diced into approx. 1.5cm chunks (you can peel it or leave the skin on)
½ cup of raw almonds
1 clove of garlic, unpeeled

Chickpeas
1 tablespoons of ghee, butter or coconut oil
1 x 425g can of chickpeas, drained and rinsed (or 1 ½ cups of cooked chickpeas)
½ teaspoon of cinnamon, ground
½ teaspoon of cumin, ground
¼ teaspoon of turmeric ground
Good pinch of sea salt, to taste
Zest and juice of half a lemon

Dressing
3 tablespoons of extra virgin olive oil
1 tablespoon of lemon juice
1 tablespoon of maple or rice malt syrup
Flesh squeezed from the baked clove of garlic
Sea salt and pepper to taste

 

Method

1. Preheat your oven to 180℃.

2. In a small pot combine the ghee, butter or coconut oil, syrup, cinnamon and seasoning over a low heat unit the fat has melted and ingredients combined.

3. Place the sweet potato, almonds and the whole garlic clove in a baking dish and pour over the above mixture, tossing to coat the sweet potato and almonds well. Arrange in a single layer and bake for 20-30 minutes until the sweet potato is just cooked through.

4. Now prepare your chickpeas. Without rinsing the small pot, add the ghee, butter or coconut oil and heat gently to melt. Now add the chickpeas, spices and seasoning and stir over a low heat until you can start to smell the spices (just a few minutes).

5. Remove from the heat and stir in the juice and zest. Set aside.
Place you leafy greens in a serving bowl or plate.
Once the potato is cooked, remove from the oven and allow to cool.

6. Make you dressing by combining the ingredients together well.

7. Just prior to serving, toss the dressing through the leaves to coat and top with the cooled sweet potato, almonds and chickpeas.

 

Variations

Nut-free
Substitute the almonds with sunflower seeds.

Legume-free
Replace the chickpeas with a cup of cooked quinoa or buckwheat.

Fructose-friendly
Choose rice malt syrup as your sweetener.

Make it go further
Add a cup of cooked quinoa, diced or shredded chicken or a can of tuna.

Georgia’s website, Well Nourished, is full of delicious, wholefood recipes, blog articles around health and wellness so much more.

Brown Rice, Lentil and Veggie Patties

Brown Rice, Lentil and Veggie Patties

Bel Smith | August 13, 2019

 

These delicious brown rice, brown lentil and vegetable patties are a great vegetarian recipe that you can use for dinner and lunch. They’re loaded with protein and long lasting carbohydrates, perfect for keeping tummies full. They’re delicious served warm with a great big dollop of hummus or tzatziki and a salad or steamed vegetables for dinner. The leftovers are super yummy for the lunchbox too. We served ours in cos lettuce leaves so wrapped around the patties.

Adjust the size of the patties for however you want to serve them. I made these ones into smaller shapes so they were suitable for the lunchbox as well as the dinner plate. See below for 2 other ideas. Let me know how you use them in the comments below.

Ingredients

1 cup cooked brown rice
1 x 400g brown lentils
1 small zucchini grated
1 small carrot, grated
1 tsp cumin
½ tsp coriander
½ tsp garam masala
½ cup gf plain flour
2 eggs whisked
S&P to taste
Sesame seeds to coat
Coconut oil to shallow fry

Method

1. Put all ingredients up to sesame seeds in a food processor. Blend for 30 seconds to mix then pulse a few times until it forms a thick paste.

2. Refrigerate 15-30 mins.

3. Put a big pile of sesame seeds on a plate, take a heaped tablespoon of mixture into your hands to form a patty. Drop in the sesame seeds and turn to coat it all around. This mixture is quite soft so you need to be a bit gentle with how you toss them. Repeat until all the mixture is used.

4. Heat a pan with a tbsp of coconut oil over medium heat. When heated, put in patties. Cook each side for about 3-4 minutes. Keep an eye on the heat, if it’s too hot the sesame seeds may cook too quick. You may need to add a little more coconut oil to cook all of them. Adjust the cooking time depending on the size of the patty you make. Bigger, fatter ones will require longer to cook through.

5. Cook in batched until all the mixture is used up.

 

2 Other Ways

– Make the patty bigger and fatter and serve as a hamburger. Choose a good quality wholegrain roll or sourdough, and load it with delicious salad items.

– Make smaller falafel size, and serve in a wrap with salads. You could even toast the wrap for extra yum factor.

 

The story behind this recipe

For the last year, we have been trying to have more vegetable based meals every Monday night as part of the Meatless Monday food movement. I have a tendency to fall back to curries and stir fries. This year, I am trying extra hard to create other dishes too which work well for dinner and lunch box.

This week, on Monday I did home ec with Indrani for her schooling and she asked to learn how to make spaghetti Bolognese, so we didn’t actually do Meatless Monday because she really wanted to eat the meal she made. No complaints from me there – a night off! But it did actually give me the headspace to try out some vegetable ideas. This brown rice, brown lentil and vegetable pattie was a success, so I am sharing it with you. I hope you enjoy them!
Just a reminder, you don’t need to be a master chef, or have a big spotless kitchen to make awesome nutritious meals or snacks for your family.

Chocolate Hemp Protein Brownies

Chocolate Hemp Protein Brownies

Summer Hill Pantry | August 8, 2019

 

A decadent choc treat packed with protein – whether it’s a busy day in the office, classroom or gym these brownies will power you through!

Ingredients

½ cup hemp protein powder or hemp seeds, blended into a flour
400g Summer Hill Pantry Chocolate cake mix
3 eggs
½ coconut oil
¼ cup milk
200g dark chocolate – roughly chopped and softened

Method

1. Preheat the oven to 190 degrees fan forced.

2. Line brownie pan with baking paper.

3. Blend protein powder with cake mix.

4. Whisk eggs, coconut oil and milk. Incorporate two mixtures until well combined. Fold through chocolate pieces.

5. Transfer batter to prepared tin.

6. Bake for 40 minutes.

Low Carb Crumbed Chicken

Low Carb Crumbed Chicken

Alyce Alexandra | August 6, 2019

 

This recipe serves 6 & is dairy-free.

Ingredients

80g almonds
35g wheat germ
40g sunflower seeds
40g sesame seeds
2 tsp mild paprika
2 tsp salt
1 tsp dried parsley
1kg chicken tenderloins
3 eggs, lightly beaten

 

Method

1. Preheat oven to 220C.

2. Place almonds, wheat germ, sunflower seeds and sesame seeds in TM bowl, chop for 3 seconds, speed 6.

Add paprika, salt and parsley, mix for 10 seconds, reverse speed 3. Set aside on dinner plate.
Coat chicken with beaten egg and then roll in the crumb mixture. Place on lined baking tray.
Bake for 12 minutes or until chicken is cooked through.

Serve with chilli mayonnaise (miniseries: low carb p. 49).

Chefs Tip: Always purchase free range, hormone free chicken. Not only does this ensure a better life for the birds, it also means you are consuming a healthier meat.

Health Tip: Chicken is an excellent high protein source of vitamin B and niacin, which may help to fight against Alzheimer’s disease.

Fast Quinoa Coconut Chocolate Porridge

Fast Quinoa Coconut Chocolate Porridge

Alexx Stuart | August 1, 2019

 

So this morning, there was some leftover quinoa in the fridge after making a savoury quinoa, pesto & caramelised onion dish yesterday (YUM!!!) – enter light bulb moment here & the delicious quinoa coconut chocolate breakfast porridge that followed about 2 minutes later!

This is a fabulous and speedy breakfast for a cold winter’s morning, giving you energy, nourishment and total satiety. Love that!

If you’re new to quinoa, check out my website for an introductory post on how to prepare and cook it and what to use it in! 

This recipe serves 1 big appetite, or two small ones. Double it for 1 parent and 2 kids, or 2 adults.

 

Ingredients

1 cup already cooked quinoa, ready to go! Red or White, no matter – the red quinoa will give you a nuttier taste if that’s something you love.
3 heaped tbsp coconut cream
1 tbsp maple syrup, rice malt syrup or raw honey (use 2-3 drops of stevia if sugar free)
2-3 tsp raw cacao powder or dutch processed cocoa
2 tsp chia seeds (optional) but I love the crunchy little things, and packed with awesomeness
50-80 ml coconut milk or nut milk (optional) if you like a liquidy porridge, it could be nice to pour a little of the milk over the top to finish, once in the bowl
1 tbsp coconut flakes / shredded coconut or a combination of seeds and toasted coconut as I’ve done below
2 pinches ground cinnamon (optional)
2 pinches vanilla bean powder (optional)

 

Method

1. Put the quinoa, coconut cream, maple syrup, cocoa powder and chia seeds in a saucepan and stir together.

2. Put pan over medium heat and stir over the heat for about 2 minutes until well combined and warmed through.

3. Taste and adjust seasonings to suit you, then divide the mixture into 2 bowls.

4. Top with your garnish, et voila! How easy…

 

Find more fantastic low tox recipes and advice on Alexx’s website, Low Tox Life.

 

Coconut Blueberry Oat Lunchbox Slice

Coconut Blueberry Oat Lunchbox Slice

Summer Hill Pantry | July 30, 2019

 

Kid approved and with hidden goodness throughout, this delicious slice is perfect for any kiddie catch up or a lunch box treat!

 

Ingredients

2 cups Summer Hill Pantry Coconut Cake Mix
1 tablespoon chia seeds + 2 tablespoons water
125g butter, melted
1 teaspoon vanilla
1 ½ cups rolled oats
1 medium banana, mashed
½ cup Summer Hill Pantry Blueberry Blitz Sprinkles

Method

1. Preheat oven to 180C. Line a 20 x 20 tin with baking paper.

2. Combine chia seeds with water and sit for 10 minutes.
Whisk together cake mix and butter.

3. Add chia, rolled oats, vanilla and banana, mix well.

4. Add Blueberry Blitz sprinkles and mix evenly through.

5. Pour into tin, bake 20-25 minutes

6. Allow to cool before slicing.

Creamy & Light Cauliflower Hummus

Creamy & Light Cauliflower Hummus

Kate Parker | July 25, 2019

This cauliflower hummus is a fresh, light twist on one of our favourite dips! It’s perfect to whip up and freeze in portions for healthy snacking.

Ingredients

½ head cauliflower, broken into florets
2 tbsp tahini
3 tbsp lemon juice
1-2 cloves garlic
½ tsp cumin
3 tbsp olive oil
Salt and pepper to taste
Capers, rosemary & sesame seeds to serve

Method

1. Toss cauliflower florets in a pan with 1 tsp of olive oil, a splash of water and a pinch of salt.

2. Bake in an oven at 200 degrees for 25-30 minutes until fork tender and just golden.

3. Add to food processor bowl with tahini, lemon juice, olive oil, garlic, salt and pepper.

4. Process until smooth. Add a splash of water if needed.

5. This dip is delicious served warm or cold, top with fresh rosemary, capers, toasted sesame seeds and a drizzle of extra virgin olive oil when entertaining. 

 

 

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.

 

 

Thermomix Vegan Cheesy Nacho Sauce

Thermomix Vegan Cheesy Nacho Sauce

Ellen Babauskis | July 18, 2019

 

This cheesy cheese-free sauce is perfect to pair with anything that needs some cheesy goodness, such as sandwiches, pastas, nachos, tacos and salads. Guilt-free goodness as it uses carrot for colour and contains no dairy – the perfect go-to cheese sauce!

+ gluten free,
+ dairy free
+ vegetarian
+ vegan
+ refined sugar free
+ Makes 2 cups

 

Ingredients

1 large carrot, chopped into thirds
180g soy milk
120g raw cashews, soaked for minimum 6 hours and then drained
40g nutritional yeast flakes
1 tsp garlic powder
1 tsp light miso paste
½ lemon, juice only
2 tbsp maple syrup
½ tsp salt

 

Method

1. Place carrot in TM bowl, chop for 5 seconds, speed 6. Scrape down sides.

2. Add soy milk, cook for 10 minutes, 90°C speed 2, MC removed and steamer basket on top to prevent splashes.

3. Add remaining ingredients, blend for 30 seconds, speed 9. Scrape down sides.

4. Blend for a further 10 seconds, speed 6.

5. Serve immediately or refrigerate for up to 5 days and reheat before serving.

 

Find more of Ellen’s fantastic vegan Thermomix recipes & vegan advice on Alyce Alexandra Cookbooks.

Share your delicious Thermomix creations with us on Instagram with #myTWC!

 

Gluten-Free Gut Healthy Brownies

Gluten-Free Gut Healthy Brownies

Natural Evolution | July 14, 2019

Who doesn’t love a good, gooey brownie, choc full of your favourite nuts? Add in walnuts, hazelnuts or macadamias to this gut-friendly brownie recipe, using gluten-free green banana flour!

 

Ingredients

125g coconut oil
3 eggs
⅓ cup (50g) Natural Evolution Green Banana Flour
⅓ cup (35g) cocoa powder
100g organic dark or raw chocolate
½ cup (100g) coconut sugar
½ tsp baking powder
1 ¼ cup (150g) roughly chopped walnuts or hazelnuts

Method

1. Preheat oven to 180°C. Line a 18 x 28cm tin.

2. Place oil, sugar, chocolate, cacao, Banana Flour and baking powder in TM, food processor or mixing bowl. Mix until well combined.

3. Add lightly whisked eggs to mixture and mix well.

4. Gently mix in walnuts, if using a TM use backward motion.

5. Pour into the prepared tin and bake in the preheated oven for 35-40 minutes or until firm and until a few crumbs cling to a skewer when it’s inserted into the centre.

Enjoy!

Share your awesome wholefoods knowledge with us on Instagram with #myTWC

 

 

Toddler Approved Pea & Spirulina Fritters

Toddler Approved Pea & Spirulina Fritters

Megan Garner | July 13, 2019

This toddler approved recipe is stacked full of goodness from gorgeous sweet peas (use baby peas for more sweetness!), a great blend of veggies, protein rich flour for binding

 

Ingredients
1 cup frozen peas
1 carrot, grated
½ cup gluten free flour (oat, rice, chickpea etc)
½ cup plant milk
1 tbsp nutritional yeast
¼ tsp cumin powder
¼ tsp turmeric
¼ tsp salt
¼ tsp aluminium free baking powder
1 tsp spirulina powder
1 Tbsp ground nut and seed mix (optional)

Method

1. Add all dry ingredients to a large mixing bowl – flour/s, nutritional yeast, cumin, turmeric, salt, spirulina, baking powder, nut & seed mix – and use a fork to mix until all ingredients are evenly combined.

2. Make a well in the centre and add all remaining ingredients, along with 1 tbsp water. Gently combine with a fork until there are no large lumps of flour remaining.

3. Heat a non-stick fry pan – cast iron is best.

4. Using a dinner spoon, place one spoon of mixture per fritter into pan. Avoid overcrowding the pan.

5. Cook for 2-3 mins each side or until golden brown.

6. Turn and cook on other side until golden.

7. Pop cooked fritters onto a tray and place in a warm oven as you continue to fry the rest of the batter.

 

Enjoy with tahini sauce or tomato chutney and a fresh salad.

 

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

Share your delicious dinner creations with us on Instagram with #myTWC

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