7 Delicious recipes from Well Nourished. Georgia Harding

Dinners Sticky Pork Stir-fry Mediterranean Chicken Bake Sri Lankan Fish Curry Pastitsio Quick and Easy Dhal Recipe Deserts Mango Lime Coconut Chia Pudding Self-saucing Chocolate Pudding

recipes 7 delicious from Well Nourished

Georgia Harding from Well Nourished has put together some delicious dinner and dessert recipes for you, our Members to try at home.

Georgia Harding Well Nourished

A bit about Georgia..

Georgia is a Naturopath with over 20 years experience, author, mother and passionate health educator. On her website wellnourished.com.au she shares fad-free health advice and hundreds of versatile, wholefood recipes to inspire people to live happy, healthy lives and create delicious food memories. Georgia is committed to supporting the health of this generation and especially loves to help parents feed their children ‘well’. She endeavours to simplify nutrition and make cooking nourishing meals achievable for everyone by making it easy and fun.

Sticky Pork Stir-fry

PREP 15 MINUTES / COOK 15 MINUTES / SERVES: 4

This Sticky Pork Stir-fry is a super quick, easy to make mid-week meal that my whole family loves.

Ingredients

1 tbsp coconut oil (or olive oil) 1 red onion/s – finely diced 4 clove/s garlic – minced 5 cm ginger root – finely grated 1 red chilli/s – optional 500 g free-range pork mince 2 tbsp fish sauce 35 g coconut sugar or rapadura (3 tbsp) 1 red capsicum/s – diced 75 g green beans – 1cm dice ½ head broccoli – broken into small florets

To Serve

100 g bean sprouts 1 bunch/s fresh coriander leaves – diced

2 lime/s – quartered 190 g brown rice (1 cup) or rice of your choice, cooked Method

1. Start with popping your rice on to cook. 2. Heat a wok or pan over a medium high heat and add your oil. 3. Sauté the onion, garlic, ginger and chilli for 2 minutes.

4. Add the pork mince and stir to cook through. 5. Once it looks cooked, add the coconut sugar and fish sauce and turn the heat up high. 6. Stir well so the mince starts to caramelise a little (a few minutes) then add the veggies stirring constantly for a few minutes until they are cooked.

Serve Serve on top of the rice then top with bean sprouts, coriander and two wedges of lime.

Make-ahead Re-heat the mince in a pot over a low heat until just hot.

Store Store the mince in an airtight container in the fridge or freezer. Variations

Vegetarian Replace the pork with firm tofu (crumbled or finely chopped) and add a tablespoon of tamari (with the coconut sugar and fish sauce when you add the tofu to the pan, no need to brown it off). Serve with rice or quinoa to ensure a complete protein.

Onion-free Replace the onion with a small bulb of fennel.

Garlic-free Omit the garlic (sub with garlic oil if you can tolerate it)

Grain-free Serve with quinoa instead or in lettuce cups.

Different vegetables Yes, mix this up to suit the vegetables you have available.

Pork-free You can sub the pork with chicken or turkey mince.

Seafood-free Replace the fish sauce with sea salt (to taste).

Mediterranean Chicken Bake

PREP 10 MINUTES / COOK 20 MINUTES / SERVES: 4

A super fast and easy to make, delicious and nutritious tray bake meal. Mid-week meals don't get a whole lot better.

Ingredients

500 g chicken thighs 2 red capsicum/s (large) 1 sweet potato/s (kumara) 1 red onion/s

2 tbsp olive oil - extra virgin 1 tsp dried oregano 1 tsp smoked paprika 1 lemon/s - zest

Sea salt and freshly ground black pepper - to taste

Lemony mayo

115 g whole egg mayonnaise (½ cup) 1 clove/s garlic - minced ½ lemon/s - juice 1 tsp honey Sea salt and freshly ground black pepper - to taste Method

1. Pre-heat the oven to 1800/3500 (fan-forced). 2. Finely slice the chicken, capsicums, sweet potato and red onion. Place on a large baking tray and drizzle over the olive oil. Add the oregano, smoked paprika, lemon zest, sea salt and pepper. 3. Toss together until the chicken and vegetables are evenly coated and arrange in a single layer on the tray. 4. Place the tray into the oven and bake for 20-25 mins until browned and the chicken is cooked through. 5. Now make the lemony mayo by mixing all of the ingredients together in a small bowl. Serve 1. For a light meal, serve in a lettuce cup, tortilla or wrap with the lemony mayo and leafy greens 2. Or tossed through mixed greens (dressed with olive oil and lemon juice) for a delicious salad. I also like to add in olives and cherry tomatoes. 3. For a bulked up meal, it's lovely over rice, quinoa or cous cous. 4. Leftovers are fabulous in a wrap or as a salad for lunch.

Make-ahead Re-heat in a low oven until just hot.

Store Store in an airtight container in the fridge.

Variations

Onion-free Replace the red onion with baby fennel.

Garlic-free Replace the garlic with a pinch of cumin and cayenne.

Fructose friendly Replace the honey with rice malt syrup.

Egg-free Replace the mayo with natural yoghurt or Cashew Nut Cream.

Vegetarian Replace the chicken with 300g of brown or field mushrooms. Plus 1 cup of cashew nuts or almonds (throw on the tray for the last 10 minutes of baking).

Vegan See vegetarian variation. Replace the honey with rice malt syrup and and the mayo with cashew cream.

Sri Lankan Fish Curry

PREP 10 MINUTES / COOK 20 MINUTES / SERVES: 4

A mild, aromatic meal that even my fish fussy daughter approves. It's quick and easy to cook which makes it a fabulous mid week meal.

Ingredients

2 tbsp butter, ghee or coconut oil 1 onion/s – diced (large) 3 clove/s garlic – chopped 4 cm ginger root – peeled, chopped 4-5 roma tomatoe/s – roughly chopped 1 tsp ground cumin 1 tsp ground coriander 1 tsp ground cinnamon 2 tsp ground turmeric 3 cardamon pods – bruised Chilli flakes – to taste

1 tsp sea salt – or to taste 600 g firm white fish fillets (boneless and skin removed) cut into 5cm pieces 400 ml coconut cream

20 fresh curry leaves – optional ½ head brocoli – broken into small florets

75 g peas – fresh or frozen (½ cup approx.) 1 lime/s – juice ½ bunch/s fresh coriander leaves – chopped (to serve) Serve Rice, quinoa or cauliflower rice (to serve) Method

1. In a large pan melt your butter, ghee or coconut oil and sauté the onion over a low to medium heat until it is soft and translucent.

2. In a food processor or powerful blender chop the garlic and ginger. Add the tomatoes, cumin, coriander, cinnamon, one teaspoon of the turmeric and optional chill flakes and puree until smooth. 3. In a small bowl combine one teaspoon of turmeric with one teaspoon of sea salt. Pat the fish with a paper towel and toss in the salt/turmeric mixture to coat.

4. Push the onion aside and sear the fish quickly on both sides (it doesn't need to cook through, just outside seared). Set aside.

5. Add the tomato puree from the food processor and cardamon pods to the onion and cook for 5 minutes, uncovered on a medium high heat (rapid simmer) stirring occasionally. 6. Add the coconut cream and optional curry leaves and simmer for another 5-10 minutes until it starts to reduce.

7. Gently add the fish, peas and brocoli to the sauce and allow to simmer for another 5 minutes.

8. Turn off the heat, squeeze over the lime juice and serve immediately. Serve With fresh coriander leaves, extra chilli and basmati rice or cauliflower rice. Make Ahead Re-heat in a pot over a low heat until just hot.

Store 1. In a airtight container.

2. Can be frozen if you’ve used fresh (previously unfrozen) fish.

Variations

Coconut-free Replace the coconut cream with full-fat natural or Greek yoghurt.

Extra Vegetables Feel free to add in or vary the vegetables in any way that suits.

Garlic and onion-free Simply omit altogether. There is enough flavour in the curry already.

Vegetarian Replace the fish with firm tofu or chickpeas. Both work really well with the flavours in this sauce. Serve with rice or quinoa to ensure a complete protein.

Pastitsio

PREP 20 MINUTES / COOK 40 MINUTES / SERVES: 4

A healthier and lighter take on a Greek classic Pastitsio. Instead of a rich cheesy sauce, it’s topped with a much lighter blend of yoghurt, tahini and parmesan cheese.

Ingredients

2 tbsp olive oil - extra virgin 1 red onion/s - diced

4 clove/s garlic - diced 600 g lamb mince 1 ½ tsp ground cinnamon 1 tsp mixed spice 1 bay leaf/s 1 tsp dried oregano 60 ml red wine

1 zucchini/s - diced into 1 cm pieces 2 carrot/s - diced into 1 cm pieces 700 g tomato passata (puree) 125 ml chicken stock or bone broth

1 tsp sea salt - or to taste Ground black pepper - to taste 30 g baby spinach - chopped (1 cup) 250 g rice quinoa penne pasta (or any pasta that suits) Topping 1 clove/s garlic 500 g full-fat natural yoghurt - or greek yoghurt (2 cups) 2 tbsp hulled tahini 1 free-range or organic egg/s 1 tsp sea salt Ground black pepper 25 g parmesan cheese - grated (¼ cup) 2 tbsp pinenuts ¼ bunch/s fresh parsley leaves - approx. 1 handful, finely chopped

Method

1. Heat the olive oil over a medium heat and add the onion. Sauté for a couple of minutes.

2. Add the garlic and lamb mince, sauté to brown the mince.

3. Add the cinnamon, mixed spice, bay leaf and oregano and cook for a minute until you smell their fragrance. 4. Turn the heat up to high and add the red wine (it should sizzle and reduce quickly and remove the alcohol). 5. Reduce the heat and add the tomato passata, broth, zucchini, carrots and seasoning. 6. Cover and simmer with the lid ajar for 15-20 minutes.

7. Pre-heat your oven to 180°C/ 350°F fan-forced.

8. While the sauce is simmering, boil the penne. 9. Once it is almost cooked, drain and rinse the pasta and mix in with the sauce and the baby spinach. 10. Place into an oven proof serving dish. 11. In a food processor or by hand, grate cheese and set aside.

12 Then blend the garlic, yoghurt, tahini, sea salt, pepper and egg. 13. Pour this over the sauce/ pasta mix, top with the grated parmesan and pine nuts. 14. Bake for 10-15 mins or until the cheese is melted and the top is browned.

Serve Sprinkle with the chopped parsley leaves and serve with a green, leafy salad. Thermomix (TMX) I chop the onion and garlic in the TMX but cook it all in a pan. I find it cooks better that way, not as sloppy as cooking in the TMX. I then use it to grate the cheese and make the topping sauce. Store Store in an airtight container in the fridge or freezer. Make ahead Re-heat in a low oven until just hot.

Variations

Onion and garlic-free Replace the onion with a small fennel bulb and the garlic a pinch of chilli flakes. Vegetarian Replace the mince with 2 cans of brown lentils (drained and rinsed). Choose vegetable broth. Nut-free Omit the pine nuts. Wine free Replace the wine with broth or stock (and a tsp of vinegar). Different vegetables Feel free to switch up the veggies to suit your supplies and tastes.

Quick and Easy Dhal Recipe

PREP 10 MINUTES / COOK 20 MINUTES / SERVES: 4

My Quick and Easy Dhal is a fast, nutritious meal that the whole family will love. It's one of the most popular recipes here at Well Nourished.

Ingredients

2 tbsp butter, ghee or coconut oil

1 onion/s (large) peeled and diced

3 clove/s garlic - peeled and sliced or crushed

3 cm ginger root - peeled and finely diced

1 carrot/s (large) grated

1 zucchini/s - grated

1 tsp cumin seeds

1 tsp ground cumin

1 tsp ground coriander

2 tsp mustard seeds

2 tsp garam masala

1 tsp ground turmeric

350 g roma tomatoe/s - roughly chopped or 1 can of tinned tomatoes

200 g split red lentils - dried (1 cup)

400 ml canned coconut milk - or cream (the cream gives a richer, creamier consistency)

350 ml chicken stock or bone broth - or vegetable stock or water

3 tbsp almond meal

Chilli flakes -to taste

Sea salt and freshly ground black pepper - to taste (the salt really brings out the flavour a lot here)

1 lime/s - juice and zest to finish

1 bunch/s fresh coriander leaves - roughly chopped

Optional 6 fresh curry leaves - optional but yummy Serve Rice, quinoa or cauliflower rice (to serve) Method

1. In a medium sized pot, over a low to moderate heat, add the butter, ghee or coconut oil. Sauté the onion, garlic, ginger and spices for two minutes. 2. Now add the grated carrot, zucchini, tomatoes, lentils, coconut milk, water and almond meal. Season well, stir and leave to simmer for 15 to 20 minutes until the lentils are cooked and most of the moisture is absorbed.

3. Finish with coriander leaves and lime. Season again if necessary (sea salt lifts the flavours in this so make sure you add it). 4. I always serve this with brown rice or quinoa and either fresh or dried chilli so the heat can be adjusted by each individual. Thermomix method 1. Chop the garlic and ginger, 2 seconds, speed 5. Add the onion, carrot, and zucchini and chop 5-10 seconds speed 5. 2. Add the spices and a tablespoon of ghee or coconut oil and sauté 5 minutes, speed 2, temp 100. 3. Now add the tomatoes, lentils, coconut milk, water and almond meal, a good pinch of sea salt and pepper, and cook 20 minutes, reverse speed 1, temp 100. Serve 1. Serve with fresh lime and coriander leaves over rice, cauliflower rice or quinoa. 2. Its lovely on toast for breakfast (with or without an egg). Make-ahead Re-heat in a pot over a low heat until just hot. Store 1. Airtight in the fridge or freezer. The flavour actually improves with time. A little extra cooking time might be needed if your lentils are not split. Variations

Vegan Choose coconut oil and coconut milk.

Coconut-free Replace the coconut milk with full-fat natural yoghurt and choose ghee or butter. Grain-free Serve over a baked potato or sweet potato, cauliflower rice or quinoa. Nut-free Leave the almond meal out.

Turn it into a soup Add a little extra stock and blend to make a delicious Indian red lentil soup. Make it meaty You can use this as a curry base (sauce) and add any meat you like to this. Make it go further Add in a can of drained and rinsed chickpeas More vegetables You can also add extra vegetables. Pumpkin, sweet potato, peas, chopped celery, beans, cauliflower, and broccoli would work well. I also love a couple of handfuls of baby spinach added at the very end. Breakfast Leftovers are totally delicious on wholegrain toast for a protein rich breakfast.

Tip

1. A little natural yogurt or coconut cream on top of the dhal also often helps little ones adjust to the spiciness. 2. If you're serving it with rice, cook-up extra (2 cups) and make my Baked Brown Rice Pudding for a quick, healthy breakfast tomorrow.

Mango Lime Coconut Chia Pudding

PREP 5 MINUTES / SET 3 HOURS / SERVES: 4

This vegan Mango, Lime, Coconut Chia Pudding is easy to make as a nourishing and delicious breakfast, snack or dessert.

Ingredients

60 g chia seeds (6 tbsp) 500 ml canned coconut milk

200 ml coconut water

1 lime/s - juice and zest 4 mango/s - flesh 0.5 tsp ground turmeric 2 tsp vanilla - essence Method

1. Combine the chia seeds with the coconut milk, coconut water and lime zest in a jug or bowl and chill for 3 hours or overnight. 2. In a blender combine the flesh of one mango, with the turmeric, lime juice and vanilla. Blend until smooth. Cover and chill until ready to serve. 3. To serve, place a quarter of the coconut chia into two glasses, top with half the mango puree and then the rest of the chia. To Serve Top with slices of fresh mango and serve immediately. Variations

Coconut-free Replace the coconut milk and water with a nut milk (or any milk of your liking). Make it sweeter If you have a sweet tooth or are catering for one, then add a tablespoon or two of rice malt or maple syrup in the coconut and/or mango layer.

Self-saucing Chocolate Pudding

This Self-saucing Chocolate Pudding is my healthy, low sugar take on the classic. A delicious, decadent chocolatey dessert.

Ingredients

80 g butter - melted 120 ml milk (½ cup) of your choice 1 large free-range or organic egg/s 2 tsp baking powder 2 tbsp coconut sugar or rapadura 2 tbsp cacao - unsweetened Dutch process or raw 115 g wholemeal spelt flour (1 cup) see gluten-free below For the sauce 170 g rice malt syrup, honey or maple syrup (½ cup) 2 tbsp cacao - unsweetened Dutch process or raw 250 ml boiling water (1 cup) Method

1. Preheat your oven to 1800 C/350°F (fan forced). Grease an 8 cup capacity ovenproof dish or four large ramekins. 2. In a food processor or blender mix together the melted butter, milk, egg, baking powder, coconut sugar and cacao until frothy and very well combined. TMX - melt the butter 1 minute, temp 80, speed 3. Add the milk, egg, baking powder, sugar, and cacao and mix 30 seconds, speed 5. 3. Fold through the spelt flour gently until just combined (don't over-mix or it will become rubbery). TMX - 20 seconds, interval speed. 4. In a large jug, dissolve the rice malt syrup and cacao in the boiling water. 5. Place the cake batter into the oven proof dish or divide between the ramekins. 6. Slowly pour the sauce over the back of a large metal spoon to cover the cake mix. 7. Place your dish or ramekin on a tray and bake for approximately 20 minutes for the ramekins and 30 minutes if using a large dish.

8. Serve hot out of the oven with double cream and berries.

Store Best hot and fresh out of the oven but can also be stored airtight in the fridge. Variations

Dairy-free Use coconut milk and swap the butter for 80ml of macadamia nut oil or coconut oil. Serve with coconut cream.

Grain and gluten-free Swap the spelt for half a cup of almond meal and half a cup of buckwheat flour. Low-fructose Exchange the coconut sugar for pure stevia (to taste). Coconut-free Choose rapadura as your sweetener.