Dairy Free – Baked Pear Crumble

Using my Herogo  2-week fruit and veggie box this week I wanted to create another dairy free sweet treat that reminded me of my childhood, yet super nutritious and something the kiddies would also enjoy! 

I used the pears from my box to make this nutritious dairy free pear crumble which is so easy to put together! Adding nuts and seeds to the layer of oaty crumble coats the sweet, soft cinnamon pears perfectly! Add some homemade custard or nice cream to make this a delicious and healthy a family favorite!

Hope you enjoy!

Summary

  • Prep Time: 15 Mins
  • Cook Time: 40 Mins
  • Serves: 4 - 6

Ingredients

For the pear mixture
4 big pears or 4 cups of diced pears into 1cm
pieces (If the pears are not ripe or sweet
enough, add 1 tbsp of maple syrup to sweeten)
1 tbsp Lemon Juice
1 tsp cinnamon
1⁄2 tbsp arrowroot flour (or cornstarch)

 

For the crumble topping
1 cup rolled oats – Blended into a flour using a
blender
1⁄2 cup gluten free flour
1 tbsp sweetener of choice (I used Monk fruit)
2 tsp cinnamon
1⁄2 tsp salt
2 tbsp almonds, sliced or chopped
3 tbsp vegan butter
2 tbsp pumpkin seeds, chopped

Directions

1. Preheat the oven to 180 C or 350 F and grease 9–10-inch baking dish with coconut oil. I like to use a ceramic dish.

2. Add the chopped pears into a medium sized bowl, add the lemon juice, cinnamon, and arrowroot flour to cover. (The arrowroot or cornstarch helps the mixture thicken while cooking but not essential)

3. Mix the ingredients together until well-combined. Spoon the pear mixture into your prepared baking dish and set aside.

4. To make the crumble mixture, in a separate bowl, add the flours, almonds, oats, sweetener, pumpkin seeds, cinnamon, and salt and mix well.

5. Using your fingers, add the vegan butter and start to crumble into the mixture. Then using a fork start to mix it all together. It should look and feel crumbly.

6. Top the pears with the crumble mixture evenly, breaking up any larger clumps. Place into the oven and bake till the edges are bubbly and the top is a beautiful golden brown, approx. 40 minutes.

7. Let the crumble cool for several minutes before serving.

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Shakshuka

Shakshuka is one of my all time favorite, simple, healthy protein packed dishes that can be enjoyed any time of day! The recipe originated in Israel and other parts of the Middle East and North Africa but you can make it your own by adapting it to include your favorite spices as I have done here!!

This is a simple nutrient dense combination of simmering tomatoes, onions, garlic, kale, paprika and cayenne with gently poached eggs. Topped with loads of parsley this is a satisfying and tasty recipe I guarantee you’ll make time and again. 

Summary

  • Prep Time: 10 Mins
  • Cook Time: 15 Mins
  • Serves: 2

Ingredients

300g Chopped Fresh Plum Tomatoes
(Approx 3-4 pieces chopped into large cubes)
100ml Water
4 large Eggs
2 tbsp Olive Oil
2 cloves of Garlic, minced
1 medium Red Capsicum, finely diced
1 small white or yellow onion, finely diced
1⁄2 tablespoon Paprika
1⁄4 teaspoon Salt, or to taste
1⁄4 teaspoon Cayenne Pepper
1⁄4 teaspoon Dried Oregano
1 Small Loaf Buckwheat Sourdough Bread
1 Cup Fresh Kale finely chopped
1 Bunch Fresh chopped Parsley To serve 

Directions

1. Add olive oil to a large skillet over medium heat. Add onion and capsicum and pan fry for 5mins or until soft and starting to brown. Add garlic and sauté for another 1-2mins.

2. Next add your spices paprika and cayenne pepper. Stir and sauté for another 2 minutes before adding in your tomatoes and water. Stir to combine.

3. Add salt, black pepper and kale. Allow to simmer on low heat for 2-3 mins until it begins to reduce ever so slightly.

4. Carefully crack in your eggs, cover, and simmer for 2-3 mins, or until the whites of each egg are mostly opaque. Consider moving the skillet around every now and then so the eggs cook evenly.

5. Take off the heat when the yolks are to your liking. Approx 5mins for running yolks. Be aware that the eggs will continue cooking once taken off heat too.

6. Season the yolks with a pinch of salt and pepper and garnish the whole dish with fresh parsley.

7. Serve 2 eggs with 1 Slice of Buckwheat Sourdough Bread.

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Chicken Fajita Lettuce cups

Lettuce cups make a great option if you’re looking low carb or ketogenic lunch or dinner option. They also make tasty appetizers at any gathering and are mostly kid and adult approved! These Low sodium Chicken Fajita Lettuce cups are full of freshness, so flavorful and super simple to make with a homemade seasoning! They come together in less than 30 minutes so they’re perfect for busy weeknights. 

Summary

  • Prep Time: 10 Mins
  • Cook Time: 15 Mins
  • Serves: 2

Ingredients

Chicken Marinade
300g chicken breast, cut into strips
1 tablespoon olive oil
Juice from 1 fresh lemon
1⁄4 tsp Salt
1⁄2 tsp cayenne chili powder (optional)
1 clove garlic, minced
1 tsp smoked paprika

Tomato Salsa
1 handful fresh coriander, chopped
1 tablespoon olive oil
1⁄2 small red onion, chopped
1⁄4 cup fresh lemon or Lime juice
4 ripe plum tomatoes, cut into small cubes
Add Salt and Pepper to taste

Vegetables for Fajitas
1 Medium Green capsicum, thinly sliced
1 Medium yellow capsicum, thinly sliced
1⁄2 medium white onion, thinly sliced
2 tbsp Olive Oil (Divided)

For Serving
Lemon or lime wedges
1⁄4 sliced avocado (per person)
1 packet Baby Gem Lettuce – Approx 8-10 Lettuce cups 

Directions

1. Add marinade ingredients with chicken into resealable bag. Seal and shake well. Allow to marinate for 10-15minutes while you prepare the (chill in the refrigerator until ready to use).

2. For Tomato salsa: Place all the ingredients in the in a bowl and mix all together. Add salt and pepper to taste. Let the salsa sit for 15-20minutes (room temperature or chilled) for the flavors to combine.

3. Preheat the pan with 1 tbsp olive oil and add the chicken. Cook for approx. 6 minutes per side, or until almost cooked through. Remove from the pan with all the juices and set aside.

4. In the same pan, add 1 tbsp Olive Oil and vegetables until softened, stirring often. Approx 5 mins.

5. Add the Chicken back into the pan with 1 more tbsp olive oil and mix well with the vegetables. Cover and leave to cook for a further 2-3 mins.

6. Final Assemble: Serve hot and add approx. 1tbsp mixture to each baby gem Lettuce Cup. Serve with 3-4 Pieces, Avocado tomato salsa on side. Garnish with Lime.

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Easy Vegan Cauliflower and Eggplant Curry

This super easy and Vegan Cauliflower and Eggplant Curry will become your new favorite weeknight dinner recipe!

The super delicious and nutritious sauce is made with only Whole Foods and the use of single spices. No mixes of msg filled spices or cans! Just the perfect combination of heartwarming spices for a simple curry packed with so much flavor!

Summary

  • Prep Time: 10 Mins
  • Cook Time: 20 Mins
  • Serves: 4

Ingredients

2 tablespoon Coconut oil
1⁄2 thumb ginger grated
2 cloves garlic minced
1 large eggplant diced, large
1 small red onion, diced small
1 small / medium head cauliflower broken into
very small florets
1 small Butternut squash, approx. 300g in
weight, diced large
1⁄2 teaspoon pink salt

1⁄4 teaspoon black pepper
1 tsp curry powder
1 tsp turmeric
1 tsp cumin
1⁄2 tsp ground cloves
1⁄4 tsp ground cinnamon
300g Fresh Ripe Tomatoes. Diced large
1⁄4 teaspoon ground cinnamon
1 can coconut milk
500ml Vegetable Stock

Directions

1. Cut eggplant into a large dice, approx. 1-2 inch thick. Add to a glass container with 1 cup plant-based milk, cover and soak overnight. This step allows the bitterness to be extracted from the eggplant.

2. Heat a large nonstick pot with oil, add onion garlic and ginger and cook until translucent. (4-5 minutes.)

3. Follow with spices (curry, turmeric, cumin, cloves, cinnamon, and pepper). Stir to combine and sauté for 1 minute for spices to cook.

4. Next, start to add your vegetable stock in small batches allowing the spices to cook more as you go.

5. Add all vegetables, cauliflower, butternut, tomatoes and eggplant and season with salt.

6. Bring stock and vegetables to a gentle boil, reduce to low heat, cover and simmer until cauliflower florets are softened. About 20mins.

7. Add coconut milk last and simmer for another 5 minutes on low heat.

8. Lastly, stir in fresh chopped cilantro (optional) and drizzle with fresh lime juice, remove the curry from heat.

Your delicious vegan curry is ready to serve with rice or cauliflower rice and fresh cilantro.

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Lime & Ginger Chicken Salad Jar

A Delicious and Nutritious Protein packed meal. Ideal post workout or as a filling lunch or dinner. Rich, packed with texture and flavor!

Summary

  • Cook Time: 35 Mins
  • Serves: 10

Ingredients

Salad Ingredients 
1 Cup finely chopped red cabbage
1 Cup shredded carrots
½ Cup uncooked quinoa
½ Cup cooked edamame
1 bulb spring onion (Greens only)
4 Small/ Medium Chicken Breasts (Approx. 500gr)
1 Cup Baby Spinach – Handful of Coriander to garnish

For the dressing
1 Tbsp. toasted sesame seeds (Leave ½ portion to garnish)
2 Tbsp. of walnut OR sesame oil
1/2 thumb sized piece of fresh root ginger – peeled and finely grated
Juice of 1 Lime
1 Tbsp Coconut Aminos
1 Tbsp Organic Maple Syrup

Directions

1. Place all dressing ingredients into a mason jar. Mix well and leave in refrigerator to develop for 20 mins while making the salad.

2. On high heat, add 1 cup of filtered water to a small pot with a pinch of salt. Cover and leave to boil. Add ½ Cup Quinoa to the boiling water, reduce to medium heat, cover and leave to cook for 15mins.

3. Prepare the chicken, place chicken into a bowl and add ½ tsp of salt. Leave for 5 mins to brine.
4. In a hot pan or air fryer, add 1 tsp olive oil and some pepper to the chicken breast. Cook for 5-8 mins each side until fully cooked.

5. Add 2 tbsp. of dressing to the bottom of your jar. Place all salad Ingredients into your salad Jar layering the the carrots and cabbage first and the protein last.

6. Top with Coriander and sesame seeds.

Nutritional Information

CALORIES: 620kcal

CARBOHYDRATES: 46g

PROTEIN: 31g

FAT: 31g



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Easy Jambalaya

A Delicious and Nutritious Protein packed meal. Ideal post workout or as a filling lunch or dinner. Rich, packed with texture and flavor!

 

Summary

  • Cook Time: 35 Mins
  • Serves: 10

Ingredients

1.5 Tbsp. of Extra Virgin Olive Oil
2 cloves of garlic, minced
1/2 white onion, chopped
1 large ripe plum tomato, chopped
1 cup of organic passata 
2 large organic sage and leek sausages (Sliced into half moons)
1 can organic cooked kidney beans
1/2 cup of water
1/4 tsp of cayenne pepper
1 Tbsp. of maple syrup
1 cup of Bok Choi, chopped
1 bulb of spring onion
1 sprig of parsley (washed and stocks removed)
1/2 cup of water

1 Cup Rice of choice
2 Cups boiling water
1/4 Tsp Salt

Directions

1. Add EVO to hot pan on medium heat. 

2. Add garlic, onion, and whites of spring onion and sautée for 2-3 mins until soft.

3. Add sausages and cook for 3-5 mins until browned.

4. Add chopped tomatoes, maple syrup, cayenne pepper and Passata and cover. Cook for 3-5 mins on low heat allowing the flavors to develop.

5. Add 1/2 cup of water and bok Choi. Add salt and pepper to taste, stir well and cook for a further 5mins, remove from heat and serve over rice.



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Chicken and Ginger Dashi Noodle Soup

A Delicious and Nutritious Gluten Free Soup. Light and packed with texture and flavor!

Summary

  • Cook Time: 25 Mins
  • Serves: 1 - 2

Ingredients

1 Tbsps. coconut oil
1 Red Onion – Finely chopped
2 cloves chopped Garlic
1 thumb chopped Ginger
2 Cups cooked Brown Rice Noodles
1/2 tsp ground coriander
500gr Chicken Mince
900ml Water
1 Sachet Umami Dashi Broth Powder
1 Cup shredded white cabbage
1 Cup baby spinach
1 bulb spring onion – Separate whites and Greens
1 cup sliced red capsicum
Handful of fresh coriander leaves
Garnish with 1/2 Lime

Directions

1. On medium heat, Add Oil, onion, garlic, ginger and coriander powder to a large pan or wok – sauté until soft.

2. Add Chicken mince, pinch of salt and pepper and cook for 3-5 mins.

3. Increase to high heat, add water, dashi broth , Cover and leave to boil.

4. After 5 mins uncover and add cabbage, red capsicum and whites of spring onion – Reduce to medium heat and cook for a further 5 mins.

4. Add your rice noodles, spinach, handful of coriander and a touch of sesame oil (optional).

5. Warm through for 3-5 mins.

6. Remover from heat – Serve in a bowl and Top with Coriander and spring onion greens.

Nutritional Information

CALORIES: 620kcal
CARBOHYDRATES: 56g
PROTEIN: 35g
FAT: 1g

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Mexican Beef and Buckwheat Salad Jar

This one is an absolute winner if you’re looking for a protein packed salad post workout or you’re on the go all day! 💪🏻

It’s full of phytonutrients and carbs that offer a slow release of energy so it won’t leave you feeling sluggish, even after the gym! Salad Jars are my new fav! Just make sure you stack ingredients with the dressing at the bottom touching the ingredients that will absorb the least liquids

Leave me a ❤️ below if you’ll be making this one anytime soon!

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Summary

  • Cook Time: 20 Mins
  • Serves: 10

Ingredients

100gr Ribeye (marinated in paprika, cayenne, salt, pepper and olive oil)

Cook as per desired temperature cut into cubes

1 cup lettuce and baby spinach

1/2 cup cooked buckwheat

1/4 cup Avocado

1/4 cup Cherry Tomato

1/4 cup Black beans

1/4 cup Sweetcorn

1/4 cup Cucumber

1/4 cup Onion

Chili Mustard Dressing

1 tbsp. Sriracha (optional to add a little heat!)

1 tbsp. Extra Virgin Olive Oil

1/4 cup fresh lemon juice

1 tbsp. water

1 tsp raw honey

1 tsp mustard

1 bulb minced garlic

Directions

Add all ingredients to a bowl – combine with 3 tbsp. dressing and toss well before serving.

Chili Mustard Dressing

Add all ingredients to a mason jar. Shake well and leave to develop for 15 mins before serving over salad.

Nutritional Information

Calories: 680kcal

Carbohydrates: 48g

Protein: 35g

Fat: 51g

10 Minute Tahini Slaw

Let’s talk Tahini! ❤️ It’s a beautiful rich ingredient made from ground sesame seeds that is most commonly known for adding into hummus to give it that think and creamy texture. Tahini is full of healthy fats, vitamins, so I’ve created this 10 minute Tahini Slaw that’s an absolute winner at BBQ’s and best served alongside some Grilled Beef.

Here are a few of my favorite ways to include Tahini into our meals at home.

✨ Add to salad dressings ✨ Add to smoothies ✨ Pour over falafel 😋

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Summary

  • Prep Time: 10 Mins
  • Serves: 10

A delicious 10 minute Tahini Slaw salad.

This is the perfect addition as a special salad for a BBQ! Have it alongside a protein or alone as a satisfying lunchtime salad.

Rich, packed with texture and flavor!

Ingredients

For the Slaw

2 cups thinly sliced white cabbage (1 used a mandolin)

1 cup thinly sliced iceberg lettuce

1/2 small red onion thinly sliced

1/2 yellow zucchini thinly sliced

For the Dressing

1 minced garlic clove

2 tablespoons tahini

1 Tbsp. Pomegranate Molasses

Juice of 1/2 lemon

Directions

Mix all together into a bowl or mason jar. Add in water to desired consistency.

Mix salad ingredients all together in a mixing bowl. Leaving some of the zucchini slices aside to garnish.

Mix dressing in with slaw well. Best consumed within 1-2 hours of dressing.

Gluten and Dairy Free Sweet and Sour Lemon Slice

When life gives you lemons make Lemon Cake!! For this recipe I was inspired by my sisters love of Lemon drizzle cake. I wanted to create something healthy and sweet with still tasting tang and sourness that the amazing lemon offers! The ingredients are simply almond flour, coconut flour, coconut oil, eggs, sugar, and lemon zest.

I’ve included a little baking powder and bicarbonate of soda to help the cake maintain a bit more structure as it cools. The result is a light and tender crumb, softly sweet, sour and lemony. I hope you enjoy!

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Summary

  • Prep Time: 10 Mins
  • Cook Time: 35 Mins
  • Serves: 10

Ingredients

Wet Ingredients

3 large eggs, room temperature
Zest of 1 large Lemon
½ cup (85g) Coconut sugar
½ cup melted Raw organic coconut oil
Juice of 1 Lemon to glaze

Dry Ingredients

1 cup finely ground blanched almond flour
¾ cup coconut flour
1 tsp GF baking powder
½ tsp GF Bicarbonate of soda
½ tsp ground cardamon

Directions

1. Preheat the oven to 350°F (175 °C). Prepare a loaf pan using coconut oil grease it and don’t forget the sides of the pan!

2. Beat the eggs, add lemon zest, coconut sugar and whisk all together for 2-3 mins until the sugar is part dissolved.

3. Next add the oil to combine again.

4. Whisk the dry ingredients together and then slowly add it to the egg mixture folding and stirring with a spatula.

5. Mix until well combined. The mixture should resemble a thick paste.

6. Gently scoop the batter into the prepared pan and place in the oven. Bake at 350°F (175 °C) until golden brown and a toothpick comes out clean, about 25 minutes.

7. Remove from the oven and let cool. Run a sharp knife around the edge of the cake helping it to separate from the side of the pan.

8. When cooled slightly gently move the cake to a cake serving plate. Cover with a little lemon juice and extra lemon zest to taste