Wanting more ways to incorporate vegetables into your families diet to get your 5+ a day? These rainbow vegetable skewers are an easy way to increase your vegetable intake and kids love them! I try to use as many different coloured veges as possible so I’m getting a wide variety of vitamins, minerals and anti oxidants, we should be loading up on these.
Other vegetables that can be added to the kebabs are mushrooms, eggplant, broccoli, beans, pumpkin, sweet potato and brussels sprouts.
Vegetable skewers are a perfect side dish or snack that are packed with tons of flavour. They can also be cooked on the BBQ.
Rainbow Vegetable Kebabs
- 4 cherry tomatos, sliced in half
- 1 red capsicum, cut into chunks
- 1 carrot, cut into chunks
- 1 yellow capsicum, cut into chunks
- 1 zucchini, cut into chunks
- 1 red onion, cut into chunks
- 1 beetroot, cut into chunks
- 8 kebab skewers
- Salt + Pepper
- 3 Tablespoons Olive Oil or Coconut Oil (melted)
- 2 cloves of garlic, pressed
- Juice of 1 lemon
- Rind of ½ lemon
- ½ teaspoon dried oregano
- Preheat the oven to 180 degrees.
- Thread the skewers with the tomato's, red capsicum, carrot, yellow capsicum, zucchini, red onion and beetroot. It doesn't have to be in this order.
- Place skewers on a lined baking tray. Mix together the ingredients for the dressing and brush the kebabs with the dressing and let sit for 5 minutes.
- Place into the oven and roast for 10-15 minutes or until slightly crispy.
Enjoy, L x
A little bit sweet, a little bit salty. Anything caramel flavoured I am drawn to. In my early 20’s I would go through the McDonald’s drive thru and ask for a cup of caramel sauce and devour the whole thing in a sitting. Long gone are those days, it’s not worth the sugar hangover! If you are a caramel lover, try this homemade milkshake. The combination of dates and cashews make it ultra creamy! Enjoy! Jx
Salted Caramel Milkshake
- 2 cups milk
- 6 dates, pitted
- 1 frozen banana
- ½ cup raw cashews
- 1 tablespoon maple syrup (or rice malt syrup)
- pinch salt
- Place all ingredients into a blender and blend until creamy and smooth.
- Pour into a glass. Enjoy!
Stir Fry’s are a fantastic way to get several servings of vegetables in a meal, use up vegetables in the fridge before they go off and also include your favourite picks. Asparagus is back in season but it doesn’t hang around for long so make the most of this vitamin packed anti inflammatory vege! Asparagus is an excellent source of Vitamin K and Folate. 1 cup of cooked asparagus contains 1/3 of your daily copper needs and is also a source of Vitamin B1 and selenium. Store asparagus in the refrigerator with the cut ends covered in moist paper towels.
This recipe is fibre rich and full of flavour. It tastes better the next day and can be made in large batches to enjoy over the week for lunch or dinner when you are pressed for time.
Visit 5ADay for more asparAgus recipes and nutritional info. Jx
Quinoa and Vegetable Stir Fry
Recipe type: Lunch, Dinner
- 1 cup quinoa
- 1 tbsp coconut oil
- 1 brown onion or bunch of spring onion, diced
- ½ medium chilli, de seeded and finely chopped
- 2cm x 2cm cube fresh ginger, grated
- 1 bunch asparagus, cut into 5cm sticks.
- ½ broccoli, slice stem and cut head into small florets
- 1 carrot, spiralised or cut into thin slices
- 1 tsp sesame oil
- 2 tbsp tamari
- ½ cup cashews (optional)
- Rinse quinoa well under running water and place into a pot with 2 cups of water. Bring quinoa and liquid to a boil. Reduce heat to low, cover and simmer until tender and most of the liquid has been absorbed, 15 to 20 minutes. Set aside.
- Heat coconut oil in a wok, add onion, chili, ginger and stir for 30 seconds. Add the broccoli, asparagus and carrot, stir for another 2-3 minutes continuously so that even heat is being distributed.
- Add the cooked quinoa into the wok. Stir in the sesame oil and tamari, coating everything in the wok. Season with salt and pepper and if you are using cashews, add these in now. After a minute your meal is ready. Serve hot!
Zucchini noodles or ‘zoodles’ are a nutritious base to have for many meal options and are a low carb, healthier alternative to pasta. The avocado pesto is rich, creamy and packed with flavour. Every single ingredient in this zucchini pasta dish has major health benefits.
This recipe is super filling and a great way to increase your vegetable intake. If you are wanting a non-vegetarian option, add some chicken to the dish. Like many avocado based dishes, I recommend eating this right away if possible, that being said, the leftovers are edible.
Zucchini Pasta with Avocado Pesto
- 4 large zucchini, spiralized
- ½ cup cherry tomatos, sliced
- 12 basil leaves
- 2 ripe avocados
- 1 cup basil leaves
- ½ cup walnuts
- juice of 1 lemon
- 3 cloves garlic
- 3 tablespoons olive oil
- salt + pepper
- Spiralize the zucchini and place onto paper towels so that excess water is soaked up.
- Place zoodles and a pinch of salt into a fry pan on medium heat and cook for 2 minutes. Set aside.
- To make the sauce, add the remaining ingredients into a food processor and blend until smooth.
- Place all ingredients into a bowl and mix well. Serve into bowls and place cherry tomatos and basil leaves on top.
This is the result of some serious procrastinating… I have been doing anything but study lately. Cleaning the toilet has been more appealing. Today I had a huge craving for peanut butter and wanted to make something with ingredients I already had in the cupboard. In Julia and Libby’s Wholefood Kitchen we have an incredible Peanut Butter Cheesecake and I took inspo from that recipe, but simplified it. To cater to people with certain food intollerances I have kept this recipe vegan, dairy free and gluten free. This slice is creamy, sweet, decadent, ever so peanut buttery and DELICIOUS! I hope you love it! Jx
Peanut Butter Fudge Slice
- 1 cup dates, pitted
- 1 cup dessicated coconut
- 1 cup almonds
- 1 cup dates, pitted and soaked
- 1 cup cashews, soaked
- ½ cup almond milk (or alternative milk)
- 4 tbsp peanut butter
- ⅓ cup rice malt syrup (or alternative liquid sweetner)
- 1 tsp vanilla bean paste
- pinch salt
- ½ cup coconut oil, melted
- 1 cup peanuts, chopped finely
- Cover cashews and dates for the filling with water and leave to soak for a few hours before you need them (this makes them easier to blend later on). Drain and rinse before using.
- Line the bottom and sides of a loaf tin with baking paper
- Place crust ingredients in a food processor or blender (I use a Thermomix) and pulse until you get a grainy mixture. Press crust evenly into base of loaf tin and place into the freezer
- Place all filling except for the coconut oil in the food processor or blender and blend until smooth and creamy. Add in the coconut oil and blend again until combined. Spread evenly on top of the base, using a knife or spatula. Place into the freezer to set for at least 3 hours. When set, cut into slices with a warmed knife. Store in an airtight container in the freezer.
Smoothie Bowls are very “on trend” in the world of Instagram. They are more than just a beautiful thing to look at – if you combine the right ingredients they also taste damn delicious. Packed full of nutrients, dietary fibre and anti oxidants. I love Smoothie Bowls as they force you to sit down at eat. Too often we are running around at the beginning of the day and dont sit down to appreciate our food. I like to make smoothie bowls with little to no liquid so that they are nice and thick (just like ice cream), however only try this if you have a food processor, Thermomix or super powerful blender. This combination is Summer in a bowl, it reminds me of an ice cream I used to eat when visiting my God Mother in Omaha during hot kiwi Summer breaks.
Tropical fruit is a great addition to your spring menu. Mangos contain Vitamin C, A and E and are a source of folate important for healthy growth and development so perfect for kids and pregnant mums alike.
Pineapples contain Dietary Fibre and Potassium which is important for your body’s fluid and mineral balance. They are also a good source of Vitamin C.
Bananas contain Dietary Fibre, Potassium and Vitamin C. They are also a good source of Vitamin B6 which is vital for helping to unlock energy from protein in your diet.
To find out what produce is in season at this time of the year and for more great tropical fruit recipes, tips and serving suggestions, visit the 5+ A Day website here. Jx
Pineapple Mango Smoothie Bowl
Recipe type: Breakfast, Snack
- 1 large mango, skin and pip removed
- 2 cups pineapple, skin removed and diced
- 1 frozen banana, skin removed
- Place ingredients into a blender or food processor. Process until combined. The texture will be thick but runny. Transfer to a bowl.
- Top with coconut flakes, walnuts and chopped grapes. You can also use other nuts and seeds, fresh strawberries or blueberries and yoghurt.
A simple recipe for anyone that loves chocolate. The chocolate recipe only uses 5 ingredients and it is completely dairy free and vegan. I topped mine with pumpkin seeds, cranberries and dried figs but some other topping include shredded coconut, mixed nuts and seeds, dried berries and chia seeds.
Enjoy, L x
Recipe type: Dessert
- ½ cup cocoa or cacao powder
- ¼ cup pure maple syrup or rice malt syrup
- 1 tablespoon almond butter, melted
- ½ cup virgin coconut oil
- Pinch salt
- 3 T pumpkin seeds
- 2 T dried cranberries
- 2 dried figs, finely sliced
- Line a baking tray with non-stick paper.
- In a small saucepan, melt the coconut oil over a low heat. Remove from the heat and add the cocoa or cacao powder, maple or rice malt syrup, almond butter and pinch of salt and stir well.
- Pour the mixture over the lined baking tray, make sure it is around ½ cm thick and smooth. Sprinkle with toppings and place in the freezer for 15 minutes or until frozen. Once frozen, break into smaller chunks.
- Store in an airtight container in the freezer.
Lib and I first made this recipe a few years ago with the inclusion of peanut butter. It’s hard to believe that the main ingredient is avocado! The mousse is a perfect substitute for traditional dairy mousse, it is so creamy, thick and rich in chocolate flavour. A great topping for cakes instead of frosting, spoon onto slices of banana or have by itself after dinner.
This recipe we have not used a lot of cacao as it can be quite biter and everyone has a different taste preference, so adjust with extra rice malt (any liquid sweeter will do) or add extra cacao if you like its strong taste.
2 ripe avocados
½ cup coconut cream
¼ cup cacao powder
¼ cup rice malt syrup
1 pinch of salt
- Place all ingredients into a blender and mix until smooth and creamy.
- Serve straight away or store in a refrigerator for an hour before serving if you want it extra thick. Store mousse in an airtight container in the fridge.
Everyone loves a good chocolate cake recipe so I thought I would experiment and make a chocolate cake that is vegan, therefore free of egg and dairy. This cake is so beautifully moist, gooey and decadent.
I have used the cashew icing recipe in a few of my previous desserts but I wanted to make a vibrant pink icing for Valentines Day. I initially tried using raspberries but the icing was lumpy and didn’t have a good consistency, I tried again using beetroot and it blended so well and the colour came out so beautiful.
This delectable mud cake is the perfect dessert and it is unbelievably easy to make. I made this for Valentines Day but it would be a hit for any celebration.
2 1/4 cups of unbleached all-purpose gluten free flour
1 cup of coconut oil, melted.
1/4 cup of extra virgin olive oil.
1.5 tsp of baking powder
2.5 tsp of baking soda
1 1/4 cup of raw cacao or cocoa powder
1/3 cup of melted dark chocolate. (I used Whittakers 70% Dark Ghana)
2 tsp of vanilla essence
1 1/2 cups of coconut sugar
1/4 tsp of salt
2 tsp of cinnamon
1 small beetroot – slice into small cubes (skin off)
1.5 cups of raw cashews
2 Tbsp of melted coconut oil
1.5 Tbsp of vanilla essence
1. Preheat the oven to 180 C and lightly grease 2x 8 inch baking trays.
2. Mix the coconut oil, olive oil, dark chocolate and vanilla essence in a bowl.
3. In a separate bowl, sift the flour, cacao, coconut sugar, cinnamon, baking powder, baking soda and salt. Add the dry mixture to the wet ingredients and stir well. The mixture should be think and creamy with no lumps. If the mixture is too thick, add more melted coconut oil and if the mixture is too wet add more flour or cocoa.
4. Divide the batter and add evenly to the 2 baking trays. Place the trays in the oven.
5. Bake for around 25-30 minutes or until a toothpick inserted into the centre of the cake comes out clean. Let the cakes cool before icing.
6. To prepare the icing, blend the cashews, coconut oil and vanilla essence in a blender or food processor. Slowly add the beetroot until the mixture turns into a vibrant pink colour. If the mixture is too thick, add a small amount of water so it turns into a smooth and fluffy consistency.
7. Once the cake has cooled down, frost the first layer of cake with pink icing. Add the top layer and ice generously. I sprinkled desiccated coconut over mine, alternatively dust with icing sugar or cocoa.
I served mine with a dollop of coconut yogurt but it would also be delicious with dairy free ice-cream. Store in an airtight container in the pantry. Cake should keep for 4-5 days.
Enjoy! L x