Tag Archives: vegetarian

Cacao Smoothie Bowl

Cacao Smoothie Bowl

This delicious smoothie bowl isn’t just pretty to look at, it’s packed full of goodness as well .

The pomegranates are great to keep up your vitamin c, cacao is full of antioxidants, the hemp is high in protein and especially good for vegetarians, the pumpkin seeds contain zinc to support your immunity and the coconut is high in fibre to support good digestive health.


Cacao smoothie

2 tbs Hemp Cacao powder

1 frozen banana

½ cup Soy Milk



Pumpkin Seeds

Coconut shredded

Cacao nibs

Fresh Banana


Chop the frozen banana and add to a blender with milk and hemp & cacao powder.

Blend until consistency of a thick shake.

Pour into a bowl.

Cut slices of fresh banana and cut open a pomegranate and remove pomegranate arils to  

Sprinkle  on top of your cacao smoothie along with pumpkin seeds, cacao nibs and coconut.

It’s best to enjoy your smoothie bowl as soon as you make it.

Gf and veg cannelloni

Gluten free Ricotta and Spinach Cannelloni

Gluten free Ricotta and Spinach Cannelloni


1 250g tub Ricotta

1 cup Mushrooms

 1 bunch Spinach silver beet

500ml Passata

1 clove Garlic

½ cup Cheddar cheese

Rice paper rolls

Olive oil

Pink himalayan salt



Soak  and wash spinach and chop roughly

Chop mushrooms roughly.

Chop garlic finely.

Add some olive oil to a fry pan and cook the mushroom, spinach and garlic until soft on medium heat.

Set aside to cool.

In a bowl add ricotta, salt and pepper to taste.

Once the spinach mix is cooled add to ricotta and gently combine.

Grate cheese and set aside.

Pour ½ passata mix to cover the bottom of a baking dish.

Take one rice paper roll and wet until flexible. Lay on a flat surface and spoon some of the mix into the middle.

Wrap up by rolling to enclose mixture and tuck in the sides.

Place your cannelloni roll on top of the passata.

Continue rolling rice paper rolls until your mixture is used up and place side by side in the baking dish.

Drizzle a little more passata over the top of your cannelloni and sprinkle cheese on top. Heat under the grill until sauce is heated through and cheese is browned.

The Benefits of Miso

IMG_E3108The Benefits of Miso

Miso is a Japanese condiment that comes in the form of a fermented paste made usually from soy beans but sometimes peas or other grains.

Its famous for its use as soup but there are many other ways to use miso in your kitchen like spreads on crackers, dips, sauces and marinades.

Miso has some wonderful health properties for example it is a complete protein which means it contains  all the amino acids which is  particularly important for vegetarians.

It is also fermented which is great for supporting gut health by helping to stabilise and balance the digestive tract which is useful for those who have a sensitive stomach or irritable bowel.

It contains probiotics which further helps to keep digestion in check as it keeps good gut bacteria healthy.

It contains many B vitamins, as well as Zinc,Copper , Calcium and  Iron too.

Miso paste is best added to a soup after you take it off the heat so it retains all the goodness listed above.

Nb: Miso contains sodium so it is important to have it along with a balanced diet and for those who have to watch their sodium levels to monitor their levels.



2 cups vegetable stock

1 tbs Miso paste

1 Scallion (chopped)

1x 250g Silken tofu diced (Gently)


Bring your stock to the boil and then remove from the heat and set aside.

Prepare your scallion and silken tofu.

In a separate bowl, take ¼ cup of hot warm stock and mix with your Miso paste to dissolve.

Add the Miso stock back to the warmed stock and combine.

Lastly add the tofu and scallions.

Serve immediately.


Serves 2

Veggie Fritters

Veggie FrittersOne of my all time, quick fix savoury snacks.

These yummy fritters can be a great way to add protein in for lunch with a salad or an afternoon tea snack or even for a veggie burger.


1 carrot

2 zucchini

1 Corn on the cob (kernals)

2 Eggs

3 tbs cornflour

Salt and pepper

Coriander (dried)

Cumin (dried and ground)

Olive oil


Grate the zucchini and carrot.

Remove the corn kernels from the cob.

Combine the egg, cornflour and seasonings in a bowl.

Add in the vegetables and mix well.

Heat a fry pan on high.

Add a little olive oil to shallow fry.

Take heaped tablespoonfuls of veggie mix and drop them into the pan. Let them cook until slightly browned then flip and brown on the other side. (Few minutes each side.)Remove and drain on paper towel.


Repeat until you use up all the mix. Drop the heat to medium /low if they are browning too quickly.


_AAA0480My son eating the subject of this blog before I could finish photographing it!

Warming Winter Sweet Potato & Ginger Soup

Sweet potato soupSWEET POTATO SOUP

A beautiful warming winter soup. These simple ingredients come together to make a nutritious and delicious high fibre meal.


2 medium Sweet potato (orange coloured)

1 Onion

2 cloves Garlic

1 inch cube raw Ginger

2 cups Water

1 tbs coconut oil

1 tsp Salt

1 tbs Ground cumin

Pepper to taste


Crush the garlic and ginger to a rough paste in a mortar and pestle with the salt and cumin and set aside.

Chop the onion and sauté on the stove with the coconut oil until translucent. Add the garlic, ginger mix and heat until aromatic.

Add the water and bring to the boil.

Wash and Chop the sweet potato (leave the skins on) and add to the pot and simmer for 10 minutes until soft.

Remove from the heat and use a hand held blender to  puree.

Add the pepper to taste and serve.

Serves 2

Mango Salsa Salad


Mango Salsa SaladI love mango season with such an abundance of this beautiful fruit, I thought this mango salsa would be a perfect way to add some to a healthy summer lunch. With just a few simple ingredients this recipe makes a quick, easy, colourful and tasty meal.

A few words on behalf of Mangos –
They are high in beta carotene which is great news for your skin and immune system, it has an interesting antioxidant profile which can help prevent cell damage to eyes, bowel and skin and contains fibre which helps reduce cholesterol.


1 Mango

1 Red capsicum

1 Cucumber

10 Cherry Tomatos

Sprinkle of Sunflower Seeds (Toasted in cumin, chilli and salt) – Recipe also on the blog

Lime Juice for dressing

* Dice, slice, toss and serve.

Serves 2

Serve with boiled eggs

Egg free Breakfast – Scrambled Tofu

Tofu scrambleScrambled Tofu

For those of you who haven’t ventured into cooking tofu yet. This soy product is simple and versatile and the recipe below only takes 5 minutes. Give it a go.
Tofu is an excellent way to get your protein without the fat. It is a also a great consistency for a scramble and being bland in taste allows it to happily take on the flavours of cooking.

Serves 2   Cook time 5 minutes


4 squares of Tofu – silken or medium firm (not hard tofu)

(The pack I got was called ‘regular firm tofu’ and weighed 900g and there were 12 squares)

1 Tomato

2 Medium mushrooms

Salt  to taste

Pepper to taste

Tamari 1 tbs

Olive oil 1 tbs

Garlic chives (garnish)

Chop the tomato, mushrooms and tofu roughly.

Heat the oil in a pan, Add the salt and tomato and cook for 1 minute.

Add the mushrooms next for 1 minute.

Add the tofu and tamari and pepper and cook until warmed through.

Serve on gluten free toast or on it’s own.

Garnish with garlic chives.



Zucchini bites

zucchini bitesZucchini bites

Prep/cook time 25minutes
Makes 24 mini muffin size bites

1 cup cheese

11/2 cups zucchini

2 tbs coriander

2 eggs

1 cup gluten free self raising flour

¼ cup soy milk

½ tsp Salt

½ tsp Pepper


Preheat your oven to 180C.

Grease a mini muffin tray.

Grate your zucchini and the cheese and place in your mixing bowl.

Chop the coriander and add.

Measure the milk and add to the mix.

Crack your eggs and add to the bowl. Stir all ingredients well to combine.

Add the self raising flour, salt and pepper and combine.

Transfer the mixture to a measuring cup with a lip and fill each muffin space to the top.

Bake for 15-20 minutes – until the top is starting to brown.

Let stand and cool




Paleo mini cupcakes

paleo mini cupcakesThe beautiful Chinese tea cup featured in this photo is from my mum and dad – a wedding gift from my grandparents. And yes, these cupcakes go really well with a cup of tea. (non caffeinated of course for paleo)
The term ‘Paleo’ is common talk around the health community these days so I thought I would feature a beautiful mini cupcake that’s all Paleo and say a few words on behalf of the Paleo diet.

When I think Paleo, I think grain free, dairy free, healthy, wholesome and nutritious.

The diet is based on ‘clean eating’ with a focus on lean protein sources, lots of vegetables and fruit and nuts and seeds.

Processed food, sugars, caffeine, alcohol, and starches are a no go zone on the Paleo plan.

The word ‘Paleo stands for Paleolithic ie the caveman era.  The Paleo diet is based on the hunter gatherer diet ie before the evolution of agriculture and today’s processed diet.

The diet is designed to be used every day. It has many health merits and is a good base to work with for your own diet but speaking as a Naturopath, one diet doesn’t fit all and being vegetarian is quite difficult to maintain on this plan. However this cupcake recipe is a beautiful way to eat Paleo and be vegetarian and gluten free. Enjoy!

Paleo mini cupcakes


½ cup Pumpkin seed /Pepita spread

½ cup Tahini

1/3 cup Apple sauce (you can make your own with 2 medium sized apples cooked in a little water until soft and mash or blitz with a blender)

1 Egg

1 tbs Raw honey/Agave nectar

For Topping

Dried cranberry

Pumpkin seeds

Coconut flakes

Pumpkin seed spread.


Preheat your oven to 180C

Grease a mini muffin/cupcake tray

Use a blender to combine all the cupcake ingredients. (1st five ingredients)

Pour or spoon the mixture into the muffin tray. (optional – you can add a few dried cranberries to be baked into the cupcake or leave them plain)

Bake for 10 -15 minutes (test with a skewer when comes out clean in the middle of the cup cake) Leave to stand and cool.

Icing is simply a dollop of pumpkin seed spread with a sprinkle of cranberries, pumpkin seed and coconut  flakes.

Paleo mini cupcakesThese cupcakes can be made a day ahead and kept in a dry storage container. Refrigerating makes the cupcakes too moist.




‘Ice’ them just before serving as the pumpkin seed butter gets a bit soft at room temperature. pale mini cupcake 2These cupcakes are mini for a few reasons, they look cute and like energy balls they are filling, nutrient dense and full of fibre.  One or two will keep you happy for hours.

Savoury sweet potato bites

Savoury sweet potato bitesThis versatile snack can be served for afternoon tea, at a party or picnic . It’s Gluten free and vegetarian too.


3 free range organic eggs

1 Sweet potato

½ cup soy milk or dairy milk

5 tbs gluten free plain flour

½ cup Cheese

½ tsp sea salt

¼ tsp pepper


Preheat the oven to 180C

Grease a mini muffin oven tray.

Wash, peel and dice the sweet potato into 1cm cubes.

Put the sweet potato in some water in a saucepan and cook until ¾ cooked. Approximately 5 minutes. Drain and set aside.

Meanwhile, mix the eggs, flour, salt, milk and pepper together in a bowl. Set aside and grate the cheese.

Pour the egg mixture into each shell of the muffin tin until ¾ full.

Add a few cubes of sweet potato to each and sprinkle the grated cheese on top.

Cook in the oven for 15 minutes or until slightly browned on top and cooked through. They will puff up a bit.

Eat them hot or leave to cool and store in the fridge.

The sweet potato bites can be served hot or cold.


You can add other ingredients like capsicum, corn, sundried tomato and mushroom also.