Category Archives: Recipes

chocolate bark

Dark chocolate bark

By | Recipes, Sweet treats | No Comments

After a healthy and easy chocolate treat? We like to use dark chocolate as it is high in antioxidants, and is lower in added fats and sugars than milk and white chocolates.


  1. Heat up some good quality dark chocolate, be careful not to burn or overheat the chocolate – that would be such a waste! Then pour the liquid deliciousness into a lined baking tray, and spread evenly using a spatula.
  2. While the chocolate is still warm, add your toppings. Try adding chopped up unsalted nuts (almonds, walnuts or peanuts), seeds (sunflower, chia or pumpkin seeds) and some dried fruit (cranberries, sultanas, chopped up apricots, or dates)
    I like to sprinkle some unsweetened coconut flakes on mine too. Then just pop in the fridge for a few hours to cool. When the bark is completely set, smash it up into smaller, pieces…then eat (in moderation of course!)

If wanting smaller, more controlled portion sizes, try making them into buttons – around the size of a 50c coin.



*recipe adapted from Picture from same site.


Cauliflower mash

By | Recipes, Side-dish, Vegetarian | No Comments

Creamy and comforting, this is a twist to the original side dish. Lower in carbs and kJ, cauliflower is a great alternative to the much-loved potato.

For a low-FODMAP option, remove the garlic, and cook with water rather than stock, if it contains FODMAP rich ingredients.


Serves 4



1 teaspoon olive oil

2 cloves garlic (optional)

1kg cauliflower (about 1 medium head), chopped into 4-5 cm chunks

1-2 375ml salt-reduced vegetable stock /or water (enough to cover the cauliflower)

Fresh rosemary or thyme

Salt and pepper to taste



  1. In a large pot, bring the stock/or water to a boil. Add cauliflower and cook for 5-7 minutes, until tender, adding the garlic cloves in the last minute of cooking. If using water rather than stock, reserve ½ cup of the water used for boiling, before draining cauliflower.
  2. Transfer cauliflower and garlic to a food processor (or use a potato masher). Add oil and reserved water/stock, 1 teaspoon at a time, and purée until desired texture.
  3. Taste and adjust seasoning with salt and pepper. Add herb of choice and process/blend until just combined.


*recipe adapted from both and “The CSIRO low-carb diet” cookbook (2017). Picture from


banana walnut loaf

Banana, honey and walnut loaf

By | Recipes, Sweet treats | No Comments

This sweet and nutty loaf is a delicious afternoon delight, served with hot tea or coffee. If there is any leftovers, slice some up and pop into lunchboxes, or toast it for a special breakfast treat.


Serves 8



225g (1 ½ cup) plain flour

1 teaspoon ground cinnamon

1/4 teaspoon ground nutmeg

3 teaspoons baking powder

70g (2/3 cup) rolled oats /or quinoa flakes (can purchase in most health food stores)

100g walnuts, coarsely chopped

175g (½ cup) honey, plus extra to serve

2 eggs

80ml (1/3 cup) canola oil (or other oil of choice)

65g (1/4 cup) low-fat Greek style yoghurt

4 ripe bananas, mashed

fresh ricotta cheese, to serve



  1. Preheat oven to 180. Lightly brush a loaf bar/bread tin with oil and line the base of the tin with non-stick baking paper.
  2. Into a large mixing bowl, sift flour, cinnamon, nutmeg, baking powder and a pinch of salt. Add the oats and 2/3 of the walnuts. Stir to combine.
  3. In a separate bowl, combine honey, eggs, oil and yoghurt, and banana. Into the mix, add dry ingredients, and stir until just combined.
  4. Spoon the mixture into prepared tin, and using the back of a spoon, smooth the surface. Sprinkle the remaining walnuts over the top.
  5. Bake for 45-50 minutes or until golden and a skewer inserted into the centre comes out clean. If the loaf browns too quickly, cover with come al-foil.
  6. Once ready, remove from oven, and set aside to cool for 10 minutes, before turning onto a wire rack. Serve warm with fresh ricotta and a drizzle of honey.

Note: To make the loaf extra fruity, add either 1 cup frozen blueberries/raspberries or fresh strawberries (cut up), just before spooning the mixture into the tin for baking. Chopped almonds, cashews or pecans also work in place of walnuts.

*recipe adapted from “Supergrains” by Chrissy Freer (2013). Picture from and shows banana and walnut bread.


Spicy chickpea, tomato and quinoa soup

By | Meatless Monday, Recipes, Vegetarian | No Comments

This soup is bound to warm you up on a cold winters night. Packed with nutrients, it’s a great way to get 2-3 serves of vegetables from this dish, and it’s perfect for vegetarians! The combination of legumes (chickpeas) with a whole grain (quinoa) makes a complete protein, which makes it a balanced meal. For those who are not keen on vegies, this soup can be blended as an alternative.


Serves 4


1 tablespoon olive oil

1 large red onion, finely chopped

2 celery sticks, trimmed and diced

3-4 garlic cloves, crushed

1 capsicum (any colour), seeded and chopped

1 long red chilli, seeded and finely chopped (optional)

1 teaspoon ground cumin

2 teaspoons sweet paprika

1 tablespoon tomato paste

420g tin no-added-salt chickpeas, drained and rinsed

65g quinoa briefly rinsed

400g tin no-added-salt chopped tomatoes

Large handful of parsley or coriander

Grainy bread



  1. Heat oil in a large saucepan over medium heat, and cook the onion and celery, stirring for 5-6 minutes or until soft. Add the garlic, chilli, capsicum and spices and cook, stirring for a few minutes. Then add tomato paste and cook for another minute.
  2. Add the chickpeas, quinoa, and tomatoes and bring to the boil. Reduce the heat to low, partially cover and simmer for 30 minutes.
  3. Serve up into bowls and sprinkle some fresh herbs onto. Enjoy with some crusty grainy bread.


*recipe adapted from “Supergrains” by Chrissy Freer (2013). Picture from and shows Moroccan chickpea soup.


Roasted spicy cauliflower with tahini sauce

By | Recipes, Vegetarian | No Comments

Serves 4


1 head cauliflower, broken into florets

olive oil

1 teaspoon ground cumin

1 teaspoon dried coriander

1 teaspoon smoked paprika

sprinkle of dried chili flakes

½ cup crushed almonds


Tahini sauce:

1/3 cup tahini (sesame paste)

¼ cup water

¼ cup lemon juice

2-3 garlic cloves, crushed

handful of chopped fresh parsley



  1. Preheat oven to 200°C.
  2. Blanch the cauliflower in salted boiling water for a couple of minutes, then drain in colander, allowing to steam dry (the cauliflower will take forever to roast if too moist).
  3. Combine all the spices, nuts and oil, and toss cauliflower florets in the mix.
  4. Place in ovenproof dish or tray and roast them for about 15-20 minutes, turning them a few times for even crispiness.
  5. To make the tahini sauce, mix tahini, water, lemon juice, parsley and garlic together in a bowl and stir until smooth. Drizzle over the cauliflower and serve immediately.


*This recipe is adapted from and

Japanese pancakes

By | Recipes | No Comments

Japanese pancakes, or okonomiyaki, are a delicious option for a light lunch, but don’t be fooled by this picture. When I attempted these babies, they turned out to be more like fritters than pancakes, but were delicious nonetheless. This recipe is so versatile, and you can use lots of different vegetables. Try adding red cabbage, carrot, bean shoots, or mushrooms.


Serves 4


1 tbsp. (20ml) canola oil

2 cups green cabbage

3 cups (3-4 depending on size) zucchini

2-3 garlic cloves

2 cups (1/4 head) of cauliflower

1 onion, grated

2 spring onions

110g almond meal

6 eggs

2 tbsp. tamari

2 tbsp. sesame oil

2 tbsp. sweet chilli sauce

low-fat mayonnaise to serve



  1. Slice spring onions and set some aside for garnish.
  2. Grate cabbage, zucchini, garlic and onions. Chop up cauliflower. Mix vegetables together and set aside.
  3. In a separate bowl, beat eggs with tamari, sesame oil and sweet chilli sauce. Then add almond meal and vegetables to the mix.
  4. Heat oil in frypan over medium heat. Working in batches, drop tablespoonful of batter into the pan and cook for 2-3 minutes each side or until golden and cooked through.
  5. To serve, top each pancake with spring onion and a little low-fat mayonnaise.

Tip: to avoid having too much liquid in batter, squeeze out some of the excess liquid from the zucchini, and add more almond meal if needed.


*This recipe is adapted from Picture from


Mediterranean stuffed mushrooms

By | Meatless Monday, Recipes | No Comments

Serves 2 people



4 Portobello mushrooms

1/2 onion

1 cup shredded kale (or spinach leaves)

1 cup brown rice (cooked)

400g can crushed tomatoes

1/2 red capsicum

2-4 crushed garlic

Dried Italian herbs

Shredded cheese (to sprinkle on top)



  1. Preheat oven to 180°C.
  2. Place mushrooms on baking tray, top down. Remove stems, and scoop out the “gills”. These will be used for the filling of the mushrooms. Brush mushrooms with olive oil.
  3.  In a saucepan, heat olive oil, add onion, garlic, kale and capsicum and brown slightly. Add cooked rice, mushroom stems and gills, crushed tomatoes and dried Italian herbs.
  4. Spoon the rice mixture into each mushroom and bake for 15 mins or until filling is golden and mushrooms are tender.


For a FODMAP friendly option, try stuffed capsicum instead of mushroom, but no onion or garlic, and be cautious with the amount of rice.

*recipe adapted from


Salmon with herb, walnut & chilli salsa

By | Recipes | No Comments


80g pitted green olives, halved

¾ cup chopped fresh coriander

1/3 cup chopped fresh basil

60g dry roasted walnuts, coarsely chopped

½ red onion, finely chopped

1 long fresh green chilli, thinly sliced

1 ½ tablespoons red wine vinegar

3 teaspoons extra virgin olive oil

1 (~1.3kg) salmon fillet, pin boned

60ml fresh lemon juice

Lemon wedges, to serve


  1. Preheat oven to 200oC. Line a roasting pan or oven proof dish with non-stick baking paper.
  2. Combine olives, coriander, basil, walnuts, onion and chilli in a bowl.
  3. Use fork to whisk together oil and vinegar. Add to olive mixture and combine well.       Season with pepper.
  4. Place salmon in prepared pan. Drizzle over lemon juice and season with pepper.
  5. Cover with non-stick baking paper.
  6. Bake in oven for 20 minutes or until salmon flakes when tested with fork in the thickest part.
  7. Transfer salmon to large serving platter.
  8. Top with olive mixture and serve with lemon wedges.

Apple & Thyme Turkey Breast

By | Recipes | No Comments


3kg boneless turkey breast

1 cup cooked brown rice

1 cup breadcrumbs

1 green apple, grated

½ cup dried apricots, chopped

½ cup chopped pecans

½ red onion, finely diced

Zest of one lemon

1 tablespoon fresh thyme, finely chopped

1 tablespoon chopped sage

1 tablespoon olive oil

Salt and pepper to taste


  1. Preheat oven to 180°C.
  2. Combine all filling ingredients in a bowl and mix well.
  3. With the turkey skin-side down spread the stuffing evenly along the breast. Fold the breast in and tie at regular intervals with kitchen string.
  4. Place the turkey in a large baking dish and bake for 2-2 ½ hours or until cooked through.
*Photo used isn’t ours, but is from a very similar recipe!

Prawn & Mango Salad

By | Recipes | No Comments


1 butter lettuce

1 cup rocket

1 cup snow pea sprouts

1 bunch coriander, chopped

1 lebanese cucumber, sliced

½ red onion, finely sliced

1 kg cooked prawns, peeled and de-veined

1/3 cup coarsely chopped macadamia nuts

2 avocados, sliced into segments

2 mangoes, sliced into segments


2 tablespoons chopped coriander

Zest and juice of 1 lime

2 cloves crushed garlic

1 tablespoon white vinegar

2 tablespoons olive oil

Salt and pepper to taste


  1. Place salad greens, coriander, cucumber, onion and prawns in a large serving bowl.
  2. Dressing: combine all ingredients and mix well.
  3. Pour dressing over salad and stir gently to combine. Garnish with macadamias, avocado and mango
*picture used isn’t ours but contains similar ingredients to this recipe!
Stay up to date with Tree of Life Nutrition JOIN