Goat’s Cheese and Rocket Salad, a perfect harmony of flavours and textures. Crisp and peppery rocket leaves complement the rich, creamy notes of goat’s cheese. Drizzled with a luscious cherry dressing, this salad is a vibrant celebration of freshness.
In a bowl, whisk together the olive oil, vinegar and mustard to make a dressing. Season with salt, pepper and sugar and stir trough the cherries, set aside.
Rinse rocket and spin dry.
Heat a small frying pan and dry roast pine nuts until golden brown.
Cut cheese into about 2cm wide discs.
Place cornflakes in a sealed lunch bag and crush with your fingers.
Place cornflakes on a plate and press cheese with both sides into cornflakes.
Heat oil in a non stick frying pan and brown the cheese on both sides.
Place cheese on paper towel, then arrange with the salad on a plate.
Scatter over the onions, pine nuts and dressing and serve immediately.
If you love quiches, you’ll adore our new Mushroom & Asparagus Quiche. It’s perfect for lunch or dinner, feeding the whole family when served with a side of salad or veggies!
Preparation time : 45 minutes
Serves : 8Â
Ingredients :
450g fresh asparagus, trimmed and chopped in half (or quarters)
1 medium onion, finely chopped
2/3 cup fresh mushrooms, sliced
¼ cup butter, cubed
2 large eggs, lightly beaten
2 cups mozzarella cheese, grated
½ tsp each salt and pepper
¼ tsp each dried garlic, basil, oregano, and parsley
Method :
Preheat oven to 190°C and grease a pie/quiche dish with spray oil or butter.
In a large bowl, combine the eggs, mozzarella, salt and pepper, and dried herbs. Next, add in the asparagus mixture and stir to combine. Finally, pour the mixture into the greased dish.
Bake in the oven for 25-30 mins or until a knife inserted into the centre of the quiche comes out clean. Allow to stand for 10 mins before slicing and serving. Enjoy!
520g pack pre made Coleslaw and crunchy noodle kit, salad and noodles only
1 long red chilli, seeded, sliced (optional)
1 cup coriander sprigs
50g cashews, toasted, chopped
Method :
1. Place the sweet chilli sauce, soy sauce and lime juice in a screw-top jar and shake to combine. Season. 2. Place the salad mix and noodles from the coleslaw kit in a bowl and toss to combine. 3. Add apple, chilli, if using, coriander, half the cashews and half the lime juice mixture to the coleslaw mixture and toss to combine. Transfer to a serving platter. Arrange the chicken on top and drizzle with the remaining lime juice mixture. Sprinkle with the remaining cashews to serve.
Cherries are back in season just in time for the festive season! Callum Hann’s Cherry Ripe parfait is sure to please your guests and make great use of this seasons cherries!
Preparation time : 1 hour and 30 minutes + Freeze Time
Place gelatin in a small bowl and cover with cold water. Set aside to soften. Warm coconut cream in a medium saucepan over medium heat. Remove from heat. Squeeze water from gelatin leaves, add to coconut cream and whisk until dissolved. Place in the fridge to set slightly.
Meanwhile, whisk the egg yolks in a medium bowl. Heat 75g sugar with a little water in a small saucepan until the mixture reaches 120°C. Gradually pour sugar mixture into the yolks while whisking continuously. Continue whisking until cool. Set aside.
Place eggs whites in the bowl of a stand mixer. Gently whisk until soft peaks form. At the same time, heat 100g sugar with a little water in a small saucepan until the mixture reaches 120°C. Begin whisking whites at full speed. Once stiff peaks are formed, gradually pour sugar mixture into whites while whisking continuously. Continue whisking until cool. Set aside.
Whip the cream until soft peaks form. Gently fold coconut cream and egg yolk mixtures together. Then fold in whipped cream, following by egg white mixture. Divide parfait mixture between four greased, round moulds and freeze.
Preheat oven to 180°C. Combine biscuit base ingredients in a medium bowl. Roll out until 5mm thick. Use a cookie cutter the same diameter as the round moulds to cut four biscuits bases. Transfer to a lined baking tray and bake for 8-10 minutes. Set aside to cool.
To make the cherry gel, blitz cherries in a small food processor until smooth. Transfer to a small saucepan, add agar agar and bring to the boil. Pour into and a lined, shallow tray and chill until set. Return to small food processor and blitz until smooth.
To serve, use a small spoon to scoop out a teaspoon of coconut parfait from the mould. Fill with cherry gel and top with a biscuit base. Invert onto a serving plate. Serve alongside fresh cherries and shaved coconut.
These Mini Peach Tarts are the perfect post-dinner dessert or cheeky afternoon snack. They’re sweet and crunchy and just oh so good!
Preparation time : 45 minutes
Serves : 6 (as a side dish)
Ingredients :
1 sheet puff pastry
1 egg, beaten
2 large fresh peaches, pitted and cut into slices
2 tbsp granulated sugar
1 tbsp plain flour
¼ tsp cinnamon
¾ tsp vanilla extract
¼ cup flaked almonds
½ cup icing sugar
Method :
Preheat oven to 200ËšC. Thaw the pastry for 20 mins, then cut into 9 equal squares and place on a lined baking tray, leaving space between each pastry square.
Place the sliced peaches into a medium mixing bowl and sprinkle with the granulated sugar, flour, cinnamon, and ¼ tsp vanilla extract. Gently fold together with a spatula.
Layer 3 or 4 peach slices in the centre of each pastry square.
Brush the pastry edges generously with the beaten egg, then sprinkle with the slivered almonds.
Bake the pastries on the centre oven rack at for 15-20 mins or until puffed and golden at the edges.
Remove the peach tarts from the oven and allow to cool for 10 mins.
Use a sieve to sprinkle the tarts with icing sugar.
If you’re looking to add more fresh meals into your weekly eating, try our new Watermelon, Rockmelon and Goat’s Cheese Salad. It’s packed full of colour and flavour – what’s not to love!
1. Cut up watermelon, rockmelon, oranges, avocados and cucumber. Assemble fruit and veg onto a serving dish. 2. Top salad with goat’s cheese, green chilli and mint leaves. 3. Drizzle lemon juice over the top of the salad and add salt and pepper if desired.
This cheeky way to start your morning will keep you feeling full but light. Our Cherry Bircher Muesli is a new spin on the Cherry, making use of the best of this seasons pickings!
With sunflower seeds, slivered almonds and natural yoghurt, this healthy Cherry Bircher is just bliss!
Cut all the flesh around the core of the mangoes, then discard the peel. Chop the mango flesh into rough chunks, then place in a blender and blend until smooth. Note: Add a dash of water if necessary.
Next, in a large bowl, combine the rolled oats, milk, blended mango, grated apple and water.
Stir in the yoghurt, then cover and allow mixture to chill overnight.
To serve, divide the overnight oat mixture among bowls, then top with chopped pistachios and pomegranate seeds. Enjoy!
Trim 1cm from the end of each banana. Scatter the coconut onto a tray.
Thickly brush the melted Caramilk chocolate over 1 banana to completely coat, then roll in the coconut to coat. Insert a paddle pop stick in the trimmed end. Set aside on a tray lined with baking paper while preparing the remaining bananas.
Using a little melted chocolate, secure the choc bits for the eyes and nose. Spoon the remaining dark chocolate into a snap lock bag and cut a small hole in one corner. Pipe on the eyebrows. Refrigerate for 15 minutes until set. Serve.
Tip: On a warm Halloween night you can freeze these ghosts for 30 minutes before serving.
There’s no doubting the power of a Banana & Peanut Butter combo, so why not put them together in a cookie! These cookies are so yummy and are perfect for an afternoon snack or the kids’ lunchboxes.
Preparation time : 10 minutes
Cook time : 20 minutes
Serves : 16
Ingredients :
125g butter, chopped
½ cup golden syrup
1/3 cup crunchy peanut butter
3 (360g) cups untoasted muesli
1¼ cups plain flour
1½ tsp baking powder
2 large Cavendish Bananas, mashed (1 cup)
125g milk chocolate, melted
Method :
Preheat oven 180°C fan forced. Grease and line two large oven trays with baking paper.
Combine butter, syrup and peanut butter in a medium saucepan. Stir over a medium heat until butter is melted. Bring to boil. Remove from heat, cool for 5 minutes.
Combine muesli, flour and baking powder in a large bowl. Make a well in the centre. Add peanut butter, mixture and banana. Stir until well combined. Spoon ¼ cups of mixture onto prepared trays, about 4cm apart. Flatten slightly to about 7cm round.
Bake for 18-20 minutes, swapping trays halfway, or until golden. Cool completely on trays.
One at a time, dip cookies into chocolate to coat base. Return to trays, chocolate-side up to set. Refrigerate 15 minutes to set.
Since we’re adopting Halloween just for the fun of it, we’ve also decided to try pumpkin as a sweet ingredient so popular in American cuisine. The pumpkin has such a delicate flavour that it easily adapts to the chocolate, it adds a dose of fibre and lightens an otherwise decadent dessert.
The spiderweb design adds a spooky flair and is surprisingly easy to put together. We might even feel a little less guilty indulging in this chocolatey treat as pumpkin is a vegetable…and this goes (a little) towards the 5 daily servings of fruit and veg, right?
Preparation time : 1 hour
Serves : 8 large brownies
Ingredients :
For the Chocolate batter:
3/4 cup plain flour
1 cup caster sugar
1/4 cup Dutch baking cocoa
1/2 tsp salt
1 tsp baking powder
1/2 cup coconut oil
2 eggs
1 teaspoon vanilla extract
For the Pumpkin batter:
1 cup caster sugar
1 cup plain flour
1/2 tsp salt
1 tsp cinnamon
1 tsp baking soda
300g fresh pumpkin (we used butternut pumpkin)
2 eggs
1 pinch of tumeric (optional)
For the chocolate ganache:
70g dark chocolate, finely chopped
1/4 cup heavy cream
For the spiderweb frosting:
2 cups icing sugar
1/2 cup butter, room temperature
1 tbsp heavy cream
1 tsp vanilla extract
Method:
Preheat oven to 180C with the ovenrack in the center position. Line a 27 x 17cm slice pan with baking paper and brush with butter or coconut oil.
Make chocolate batter by whisking sugar, flour, cocoa, salt and baking powder in a large bowl. Whisk oil, eggs and vanilla seperately and then add to the dry ingredients until just moistened. Batter should be thick.
Cover the base of the lined pan with roughly 2/3 of the chocolate batter.
To make the pumpkin batter first make the pumpkin puree by peeling the pumpkin and roughly chopping it into 15mm cubes.
Put the pumpkin in a microwave-safe bowl with a lid and microwave covered on high for 4 minutes or until the cubes are soft.
Puree these using a stick blender or food processor until smooth. You will need 3/4 cup of puree for this recipe.
Combine sugar, flour, salt, cinnamon and baking powder in a large bowl. We added a pinch of turmeric at this point to enhance the colour.
In a separate bowl combine pumpkin puree and eggs and whisk with a fork.
Gradually add the pumpkin mix to the dry ingredients until just moist.
Spread half the pumpkin mixture over the chocolate mixture. Using a tablespoon, drop scoops of chocolate batter and pumpkin batter on the top then spread and swirl.
Bake until a skewer inserted into the middle of the brownie comes out clean, roughly 25-30 minutes.
Once cool enough to handle, the brownie can be removed from the pan and allowed to cool on a wire rack. The brownie must be completely cooled before adding the ganache icing. Once cooled, cut the brownie into even squares, depending on what size you prefer.
First make the white icing for the spiderweb design by combining icing sugar, butter, extract and cream with an electric beater until smooth, if the mixture is a little dry add more cream. Add the icing mixture to a piping bag with a small round nozzle. If you do not have a piping bag, you can use a clean plastic bag, like a ziploc bag with a corner cut to make a tiny hole.
To make the chocolate ganache, add the finely chopped chocolate to a heatproof bowl. Heat the cream in a small saucepan over medium heat until bubbles start appearing around the edges.
Pour the hot cream over the chocolate and allow it to melt the chocolate for a minute then stir until all lumps have melted.
Using a spatula spread the warm ganache over the brownie squares to cover.
Using the piping bag, pipe a white icing swirl starting from the centre and working outwards.
Once all swirls have been drawn, use a skewer to drag lines of the icing from the centre outwards to form a spiderweb design.
This versatile vegetable salad makes a perfect healthy side for a summer barbeque meal or a fresh yet filling lunch option (top it with some poached chicken if you like). The crisp snow peas and mild earthy broccolini paired with fresh zingy herbs and creamy lemony avocado dressing are a fabulous combination.
If you have extra Avocados it might be worth making a double batch, this dressing also goes great with grilled meat, especially fish. Leave the dressing mixture a bit thicker and serve with cucumber and carrot batons for an easy dip.
Preparation time : 20 minutes
Serves : 4Â
Ingredients :
300g snowpeas
2 bunches of broccolini
3/4 cup fresh coriander leaves
1/2 cup fresh mint leaves
1/2 cup unsalted macadamia nut halves
1 ripe avocado
2 cloves of avocado minced
1/4 cup of extra virgin olive oil
1/4 cup of fresh coriander leaves
1/4 cup of lemon juice freshly squeezed
Method :
Trim and wash the snowpeas and broccolini.
Wash the herbs and separate 1/4 cup of coriander leaves.
Fill a large saucepan halfway with water and a pinch of salt and bring to a boil.
Combine avocado, oil, lemon juice, coriander, salt and pepper in a blender & pulse until smooth. If the dressing is too thick to pour, add a little water bit by bit until the dressing is the right consistency
Prepare an ice bath by adding ice to a large bowl of water.
Add the broccoli to the boiling water, after 2 minutes add the snowpeas and blanche for 1 additional minute.
Immediately drain vegetables & add to the ice bath, this will stop them from overcooking & allow them to stay crisp.
Drain the cooled vegetables and add them to a salad bowl, toss with mint leaves and remaining coriander leaves.
Sprinkle over the macadamia nuts and drizzle with the avocado dressing.
These optionally spicy, chilli lime chargrilled Mushroom tacos make dinner time exciting. Swap the meat for the heat with this recipe, full of flavour and herby deliciousness!!
Preparation time : 35 minutes
Serves : 4 (2 tacos each)
Ingredients :
4 Large Mushrooms
4 Cloves of Garlic
1 Orange
2 Limes
2 Avocados
1/4 small Pineapple
2 cups plain flour
Red chilli
Chilli flakes
1 tbs of cumin
1 tbs of oregano
Coriander to serve
Olive Oil
Method:
For the filling :
Wash the Mushrooms and dry. Cut in half.
Squeeze the juice from one Orange and one Lime
Add cumin, oregano, olive oil and crushed Garlic to the juice. Mix together
Add the mushrooms to a snap-lock bag and pour the marinade in. Gently cover the Mushrooms. Place in fridge
For the tortillas:
Add your flour, salt, oil and water to a bowl
Combine with a spoon and then add to a lightly floured surface. Knead well
Cut into 8 equal sized pieces and roll out with a rolling pin and leave on a floured surface until ready
Guacamole & topping :
Make your Guacamole by adding Avacado to a bowl with salt, pepper, chilli flakes and Lime juice
Chop Pineapple, add into a bowl with Lime juice, green chilli and coriander. Mix
Add marinated Mushrooms to a hot grill pan for approximately 5 minutes on each side (until charred). Slice Mushroom
While the Mushrooms are cooking, cook the tortillas in a pan with a tiny bit of olive oil, turning when lightly brown (approximately one minute each side)
Assemble your tacos, starting with Avocado, then add the mushroom and the pineapple salsa
Serve with a squeeze of Lime juice, more chilli and Coriander to taste
Tangy and oh-so-simple-to-make, our Sweet and Sour Pickled Cucumbers are ready in minutes and make for a tasty snack or chilled, crunchy side dish everyone will enjoy.
Thinly slice the cucumbers and shallot. Add both to a medium sized bowl. Â
In a separate bowl whisk together the rice vinegar, sugar, grated ginger, salt, pepper, and thinly sliced chilli. Once the sugar has dissolved, pour the mixture over the cucumbers. Â
Cover and place in the fridge for 30 minutes before serving. Â
This recipe for Zucchini & Banana Muffins is a surefire way to get your kids enjoying extra veggies in their day, with a delicious banana muffin flavour ? Finding new ways to sneak veggies into kid-friendly snacks never gets old.
These scrumptious Raspberry & Coconut Muffins. Loaded with fresh little bursts of raspberry, these muffins are the ultimate lunchbox snack!Â
Prep / Cook time : 35 minutesÂ
Serves : 12
Ingredients :
1 ¾ cup plain wholemeal flour
⅓ cup rolled oats
1 tsp baking powder
½ tsp baking soda
½ tsp salt
â…“ cup extra-virgin olive oil
½ cup honey or maple syrup
2 eggs
1 cup Greek yoghurt
2 tsp vanilla extract
1 ½ cup frozen raspberries
1 tbs shredded coconut, for sprinkling on top
2 tsp raw sugar, for sprinkling on top
Method :
Preheat oven to 175 degrees Celsius. Line a muffin tray with muffin patty pans. Alternatively, grease all 12 cups on your muffin tin with butter, coconut oil or cooking spray.Â
In a large mixing bowl combine the flour, oats, baking powder, baking soda and salt. Â
In a separate bowl, beat together the oil and honey or maple syrup with a whisk. Add the eggs and beat well. Then add the yoghurt and vanilla. Mix well.Â
Pour the wet ingredients into the dry and mix with a big spoon until just combined. Then gently fold the raspberries into the mixture. Â
Divide the mixture evenly between the 12 muffin cups. Sprinkle the top of the muffins with coconut and sugar. Bake the muffins for 22 to 24 minutes, or until the muffins are golden on top and a skewer inserted into a muffin comes out clean.Â
Remove the muffins from the tray and leave to cool on a cooling rack.  Â
Need an energy boost for school lunchboxes ? Try these delicious Egg Muffins with Bacon and Capsicum! They’re not only packed with protein but also bursting with flavor.
Time : 30minutesÂ
Serves : 12
Ingredients :
1 cup shredded tasty cheese
¼ cup cooked bacon
¼ cup spring onion
12 large eggs
¼ cup capsicum
1 tsp salt
½ tsp pepper
Method:
Preheat the oven to 180C. Prepare a 12-cup muffin tray. Divide the cheddar cheese, bacon, and spring onion and Capsicum evenly into each muffin cup.
In a large bowl, whisk eggs, salt, and pepper. Pour egg mixture ¾ full into each cup and gently stir the mixture.
We guarantee the kids will LOVE these Cheesy Veggie Loaded Muffins! Did we mention we snuck in a heap of veggies… shh don’t tell? They’re perfect for fussy eaters!
Prep time : 45 minutes
Serves : 12
Ingredients :
2 cups vegetables, finely chopped or grated (we used zucchini, carrot and corn)
1 ½ cups plain flour
3 tsp baking powder
1 cup cheddar cheese, grated
2 eggs, lightly beaten
1/3 cup olive oil
½ cup milk
Method :
Preheat oven to 180C. Grease a 12-hole muffin pan.
In a large bowl, combine the vegetables, ¾ of the grated cheese, flour and baking powder.
In a separate bowl, whisk together the eggs, oil and milk, then add to the flour mixture, stirring until just combined.
Spoon the mixture evenly into the muffin pan holes, then sprinkle with the remaining grated cheese.
Bake in the oven for 25 mins or until cooked through and the edges are turning golden brown.
These Mushroom & Red Capsicum Muffins are a satisfying snack when you’re in the mood for some mid-morning fuel. Made with lots of eggs and veggies, we think you’ll really enjoy this easy, protein packed recipe! Enjoy making these with the kids, and exploring the range of seasonal fresh produce that goes in them.
Prep time : 20 minutes
Serves : 12
Ingredients :
12 eggs
2 tbsp brown onion, finely chopped
Salt and pepper, to taste
1/4 cup red capsicum, sliced
1/4 cup mushrooms, sliced
1/4 tsp minced garlic
Handful of fresh parsley
Method :
Preheat your oven to 180C, and spray a 12-hole muffin pan with oil.
In a bowl, whisk together the eggs and onion until you’ve got a golden mixture. Season with salt and pepper.
To your bowl, add the sliced mushrooms, red capsicum, garlic powder and parsley.
Divide the egg mixture evenly between the 12 muffin holes and bake in the oven for 15-20 mins.
As the kids start going back to school, we decided to have a look back at one of our favourite lunchbox stuffers — Muffins! Homemade Muffins are one of the best and easiest ways to get your little one eating more fruit and veg, and with so many different combination options, it’s no wonder why!Â
If you’re after some inspiration for muffins for the kids’ lunchbox, look no further than this little guide of all of your favourites — these are the recipes you all keep coming back for! With both sweet and savoury options, you’ll find plenty to love!
Looking for a delicious and nutritious snack idea for your kid’s school lunchbox? This Mushroom & Red Capsicum muffins are made with lots of eggs and veggies. Enjoy making these with the kids, and exploring the range of seasonal fresh produce that goes in them. These will sure to be a hit with both kids and adults.
We guarantee the kids will LOVE these Cheesy Veggie Loaded Muffins! Did we mention we snuck in a heap of veggies… shh don’t tell? They’re perfect for fussy eaters!
This recipe for Zucchini & Banana Muffins is a surefire way to get your kids enjoying extra veggies in their day, with a delicious banana muffin flavour ? Finding new ways to sneak veggies into kid-friendly snacks never gets old.
Raspberry and Coconut Muffins rank at the top of your favourite Muffins recipes, and we can see why! Loaded with fresh little bursts of raspberry, these muffins are the ultimate lunchbox snack!Â
Here’s a recipe we know you can’t go past! There’s nothing quite as good as grabbing some delicious strawberries to get baking! A staple for berry lovers everywhere, these Strawberry Muffins will have the kids asking for them every week!Â
We hope these recipes gives you some inspiration for kids’ lunchboxes. Head to your favourite fresh food storeor onlinefor the freshest produce and get baking!Â
These Garlicy morsels are just perfect for any party, picnic or appetiser! Full of deliciously cream Ricotta, Mozzarella and Spinach, these will be gone before they are even cool!
Made in collaboration with @melbournefoodnerd, these simple serves will make you the most popular picnic participant guaranteed.
Prep time : 35Â minutes
Serves : 12
Ingredients :
200g Spinach
4 cloves Garlic
200g Ricotta
100g Mozzarella
1.5 Sheets of puff pastry
2 Eggs
Method :
Wash spinach and pat dry
Chop garlic cloves
Add olive oil to a pan, cook the garlic on low for a few minutes then add the spinach until wilted
Add ricotta, mozzarella, salt and pepper to taste and one egg. Mix well
Transfer the spinach into the cheese mixture and combine
Cut puff pastry into approx 8cm x 8cm squares
Spray a muffin tray with oil, add puff pastry squares
Add a generous spoonful of filling, and fold the corners to enclose the filling
Beat an egg and brush pastry parcels
Cook for 25 minutes at 180 degrees or until golden brownÂ
Thinking of takeaway? Try this Avocado and Chicken Potato Salad instead! It is very simple to prepare and is the perfect weekday meal for a busy family. Replace the chicken with a can of red salmon, drained and flaked, and chopped dill for an alternative flavour.
Prep the chicken breast by cutting in half lengthwise then season with garlic salt and pepper. Heat medium frying pan over medium heat and saute chicken in olive oil until browned and cooked through.
Remove chicken from pan, let sit for 5 minutes then slice into strips.
In a large salad bowl, add chopped lettuce, and top with cherry tomatoes, cucumber, mango, avocado, onion, and coriander.
To make the vinaigrette, combine all the dressings in a mason jar, cover tightly with a lid, and shake together until well combined, or whisk together in a bowl. Drizzle the dressing over the salad.
Meet your newest weeknight fave, Beef & Mushroom Blended Teriyaki and Rice! The Blenditarian method blends 50% Beef with 50% Mushrooms to create a juicy, delicious and flavour-packed twist on a classic!
Heat peanut oil in a wok over medium heat. Add the garlic and ginger and cook, stirring for 2-3 minutes or until fragrant.
Add the mince to the wok and cook, stirring for 4-5 minutes. Add the diced mushrooms and continue to cook for a further 2-3 minutes.
To make the teriyaki sauce, combine the soy sauce, sugar and honey in a jug. Stir until dissolved.
Pour the teriyaki sauce into the wok. Stir to combine then reduce heat to low and simmer for 10 minutes or until the sauce reduces and thickens.
In the meantime, prepare the rice. Place 2 cups of water in a saucepan and bring to the boil. Add rice to the pan. Stir to combine then reduce heat to low, cover and simmer for 12 minutes. Remove from the heat, leave the lid on and allow it to stand for 5 minutes before serving.
Heat peanut oil in a small frying pan over high heat. Add the broccolini and cook for 2-3 minutes.
Serve the teriyaki beef on a bed of rice with a side of broccolini. Top with shallots and sesame seeds.
Gut health has become increasingly important in recent years, with research showing the gut plays a critical role in breaking down the foods we consume so our bodies can absorb the nutrients needed to support our body’s functions. Gut health also has a significant impact on our mental health, immunity, weight management and more.
This means it’s vital that we support our gut by promoting the growth of good bacteria by eating a well-balanced and varied diet, as well as trying to reduce stress, exercise regularly and maintain healthy sleep patterns.
Read on to find out more about your gut health below!
The benefits of a healthy gut
Our gut is filled with microorganisms and digestive enzymes that live inside our intestines that work to nourish our bodies by absorbing nutrients from our food into our bloodstream whilst also removing any unnecessary waste.
Maintaining a healthy gut is important as increased levels of good bacteria in our gut can help to reduce depression and anxiety, support our immune function, ease the symptoms of autoimmune diseases such as Coeliac and Crohn’s disease, as well as assist in the regulation of our appetite and metabolism to support a healthy body weight!
Signs your gut is unhealthy
 An unhealthy gut typically happens when you have a diet that is high in sugar and processed foods, causing the bad bacteria to outweigh the good bacteria. This can cause a range of uncomfortable symptoms from bloating, nausea, vomiting and indigestion through to increased stress, anxiety and weight gain. An unhealthy gut can also lead to autoimmune diseases, colitis, diverticulitis and other chronic health issues that can have a significant impact on your overall health and wellbeing.   Â
How to have a healthy gut
If you’ve been experiencing any of the above symptoms, or simply want to look after your gut health, it’s important to start by consuming the right foods. A diet filled will fresh produce, fibre, probiotic-rich foods and fermented foods will help keep your gut feeling great! Fresh produce such as bananas, celery, onions and green vegetables are essential, combined with plenty of wholegrains, rye, lentils, natural yoghurt and nuts and seeds! These foods promote good bacteria in your gut so your mind and body can function at their best. Keep sugars and processed foods to a minimum where possible and ensure you are eating around 25-30g of fibre each day.
In addition to eating a healthy, balanced diet, it’s important to reduce stress levels by meditating or practicing relaxation breathing techniques, as well as exercising for at least 30 minutes each day. Research has shown that stress, even if it’s short lived, can disrupt the microorganisms in the intestines which in turn can throw your gut health off-balance.
Support your gut health head over to Zone Fresh & shop our range of fresh produce today.
You’ve seen the trending Green Goddess Salad, but it’s time to level it up with Broccolini®. Healthy, easy to prepare and so tasty, Broccolini® adds another level to this nutritious salad that’s perfect for a packed lunch, or an easy dinner!
4 medium Cavolo Nero leaves, stem removed (if not available use silverbeet or radicchio leaves)
1 avocado, quartered
½ cup readymade green goddess dressing (see tip)
¼ cup (40g) pistachio kernels, toasted
1 long green chilli, thinly sliced
2 tbs chopped chives
Method :
Place the tofu onto a tray lined with paper towel. Cover with a double layer of paper towel and press down firmly to remove the excess moisture from the tofu. Cut the tofu into 2cm cubes.
Combine the olive oil, apple cider vinegar, Dijon mustard, maple syrup, ginger and juice from 1 lemon half in a bowl. Mix well.
Preheat the oven to 230°C fan forced. Place the tofu into a lightly greased roasting pan and spoon over half the maple dressing. Turn tofu to coat all over. Place into the pre-heated oven and roast for 5 minutes.
Remove the roasting pan from the oven, and add the Broccolini® and the Brussels sprouts. Roast for a further 10 minutes until Broccolini® is tender. Remove the roasting pan from the oven.
Move the roasted vegetables and tofu to one side of the pan. Tear the Cavolo Nero leaves and add to the other side of the roasting pan. Add the remaining maple syrup and toss to coat in the pan juices. Set aside to cool to room temperature.
Divide the Broccolini®, Brussels sprouts, tofu, cavolo Nero and avocado between two bowls. Spoon over the green goddess dressing, sprinkle with toasted pistachio, green chilli and chives. Serve with remaining lemon cut into wedges.
Tip Purchase pre-made Green goddess dressing or find recipe here
Tip If Cavolo Nero is not available use 4 medium silverbeet or radicchio leaves.
Look at this rainbow! Topped with freshly cooked halloumi, this Tomato & Watermelon Salad is a summery delight. Bursting tomatoes and juicy watermelon pair perfectly with dill, mint, red onion and lemon.
Begin by slicing your halloumi into strips, before frying off in a pan until golden on both sides. Set aside on paper towel.
Cut your watermelon into bite-sized cubes, while also halving your cherry tomatoes to be bite-sized too. Peel your red onion, and cut into rings, or smaller pieces if desired.
On your serving platter, layer the tomatoes, watermelon, red onion, sprigs of mint, sprigs of dill, fresh halloumi strips, a drizzle of olive oil, and salt and pepper.
Your afternoon delight, or mid-morning snack. Our Blueberry Yoghurt Cake and a cup of tea is our current favourite! Get baking with this moreish, sweet, and satisfying loaf cake.
The alchemy that happens between sweet fresh figs and soft cheese is hard to deny. Hints of citrus, cloves and cinnamon embraced by warming red wine add extra complexity to this sweet mellow fruit.
This poached fig and baked brie combination make a perfect post-dinner dish to accompany drinks and long conversations at your next dinner party, Or skip the dinner party and curl up on the couch with the leftover mulled wine and a whole brie to yourself, we won’t judge!
¼ cup of toasted nuts (optional, pistachios or walnuts work well)
Methods:
Preheat oven to 180C.
Prepare the mulled wine according to our recipe. (You will have some left over, which makes a perfect drink to accompany the figs and cheese)
Unwrap the brie and place it on a baking sheet lined with parchment paper or in a shallow oven-proof baking dish.
Once the oven has reached 180 degrees, cover Brie loosely in aluminium foil and bake for 20 minutes until the cheese is soft to the touch on the side of the rind.
While the brie is baking, wash, dry and halve figs, removing stalks and any other hard bits.
Add the mulled wine, sugar, lemon juice and zest to a saucepan large enough to fit the figs. Stir over low heat until the sugar dissolves, then increase to high heat and bring to a boil.Â
Reduce heat to a simmer and add fig halves, simmering for 5 minutes.
Remove figs from the liquid and set aside. Continue simmering liquid until desired syrupy consistency is reached.Â
When ready to serve, transfer baked brie to a serving plate, top with warm figs, drizzle with syrup and sprinkle with chopped nuts. Serve with sliced baguette or crackers of your choice.
The figs in syrup can be stored in an airtight container in the fridge for up to two weeks.
A Mexican-inspired, protein-rich take on the classic casserole, this quinoa bake is an easy dump-and-bake recipe.
Filled with flavourful favourites like enchilada sauce, tomatoes, corn, jalapenos, and onion; then topped with cheese, lime and coriander – this is the easy week night feed that’ll satisfy the whole family!
Preparation time : 5 minutes
Cooking time : 50 minutes
Serves : 4
Ingredients :
1 red onion
2 garlic cloves
Corn cut off the cob
1 cup dry quinoa
1 and 1/4 cup vegetable broth
1 can diced tomatoes
Half a jar of enchilada sauce
1 can black beans drained and rinsed
1 teaspoon chili powder
1/2 teaspoon cumin
1/2 teaspoon salt
1 cup shredded cheese
optional toppings: coriander, jalapeno, lime
Method :
Preheat oven to 180 degrees. Add rinse quinoa in a lightly oiled baking dish.
Combine all ingredients, except for the cheese and garnishes, in the baking dish. Stir to combine.
Cover with foil and bake for 30 minutes on the middle rack. The quinoa will be cooked through, but the casserole will still be watery.
Remove foil and stir. Then bake for 15 minutes, or until the quinoa is firm and the excess liquid evaporates.
Top with the shredded cheese and return to the oven for 5 minutes or until the cheese is melted.
Remove from oven and let stand for 5 minutes before serving. Serve topped with coriander, jalapeno and lime
Looking for a delicious and easy dessert option that’s great for both young and old? Crispy, fresh apples make the best treat in this simple recipe that is also great served with ice-cream or yoghurt!
Preparation time : 35 minutes
Ingredients :
1 cup plain flour
2 tbsp caster sugar
1.5 tsp baking powder
1/4 tsp salt
160 ml milk
1 egg yolk
2 egg whites
1 Tbsp unsalted butter, melted
4 medium apples, peeled, cored and sliced into 5mm rings
3 tbsp lemon juice
Vegetable oil for frying
¼ cup caster sugar
1 Tbs ground cinnamon
Method :
In a medium mixing bowl whisk milk, egg yolk and melted butter together.Â
In a large mixing bowl combine dry ingredients: 2 tbsp caster sugar, flour, baking powder and salt. Make a well in the centre of the flour mixture and gradually add the egg mixture, whisk until smooth.
Pour 5- 7cm of oil into a large pot or Dutch oven and heat over medium to high heat to 200 degrees.
Prepare apples and drizzle with lemon juice to prevent browning.
To make the cinnamon sugar combine ¼ cup of caster sugar with the cinnamon and set aside.
In a medium bowl, beat 2 eggs with an electric beater or whisk until peaks form but are not too stiff. Gently fold the egg whites into the batter to combine.
Dip the apple slices in the batter one at a time allowing the excess to drip off.
Fry in hot oil approx 2 minutes on each side until crisp and golden. Only fry small batches at a time to avoid the oil cooling and fritters sticking together.
Remove cooked fritters with a slotted spoon and transfer to a paper towel-lined plate. Sprinkle liberally with cinnamon sugar and serve warm.
These are great on their own or served with good-quality vanilla ice cream.
Satisfy your sweet tooth with these soft and fluffy rhubarb and almond muffins which not only taste like a warm hug but are also gluten-free and provide for a deliciously sweet, tart flavor
Preheat oven to 180°C. Grease a 12-hole muffin pan and line with large paper cases.
Using a stand mixer fitted with the paddle attachment, beat sugar, butter and vanilla until thick and pale. Add eggs, 1 at a time, beating well after each addition. Finely chop 1 rhubarb stalk. Fold into batter along with flour and almond meal. Spoon into prepared pan. Halve remaining rhubarb stalk lengthways, then cut into 8cm pieces. Press into batter.
Bake for 20 minutes or until a skewer inserted in centre of muffins comes out clean. Cool slightly before serving.
This Carrot and Orange soup is a great way to use up those bulk bags of carrots and oranges. The sweetness of sauteed onions and carrots combined with a little zing of orange will keep you dipping in your bread for more. Delicious, healthy and filling this is the perfect weeknight dinner. Not only is it easy to cook but also required minimal clean-up, what could be better than that?!
Heat the butter in a large pan then add the onion and a pinch of salt. Cook for 10 minutes until softened.
Add the carrots and orange zest and cook, stirring, for 3-4 minutes then pour in the stock and bring to a boil. Turn down to a simmer then cook for 20-25 minutes or until the carrots are completely tender.Â
Use a stick blender to whizz until smooth then stir in the orange juice. Taste and season with salt and pepper.
Stir in some sour cream and sprinkle over the chopped parsley.
You can bake them into a loaf of bread, mix them into a pancake batter, freeze them and cover them in chocolate or make them into ice cream, you can even blend them up into a smoothie…. Is there anything you can’t do with bananas?!
There’s never an excuse to throw away a leftover banana, now even less so with this easy and delicious pan-fried banana recipe. Serve them with a side of coconut yoghurt as we have for a sweet and warm brunch addition or serve them on top of some good quality ice cream to really up your dessert game.
Preparation time : 10 minutes
Serves : 4
Ingredients :
4 ripe but firm bananas, sliced
2 tbsp coconut oil
2 tsp raw honey
1/4 tsp ground cinnamon
1/4 tsp vanilla extract
pinch of salt
1/4 Flaked almonds
Coconut yoghurt to serve (or other yoghurt of your choice)
Method :
Over medium heat, melt coconut oil and honey in a medium frypan. Add cinnamon, salt and vanilla extract, and stir to combine.
Place sliced bananas in the frypan and cook for 2-4 minutes on each side. Be sure to watch bananas as they caramelize to ensure they don’t brown too much.
Remove the pan from the heat and remove the bananas from the pan.
Allow the bananas to cool slightly.
Meanwhile, add almond flakes to a small cold pan and put on medium-low heat to toast, watch them carefully and stir continuously until they begin to colour lightly. Remove from pan and allow to cool.Â
Layer bananas in a bowl with yoghurt and sprinkle with toasted almond flakes.
