Nutrient-Rich RecipesGreen SmoothieGreen Smoothie Image

Ingredients (Serves 1)

- 200mL coconut water (almond and other milks also work well)

- 1 teaspoon spirulina (optional)

- 1 tablespoon LSA (ground linseed, sunflower seeds and almond meal)

- 1 teaspoon raw cacao powder

- 1 tablespoon Tahini

- ¼ cup fresh or frozen berries

- A handful of baby spinach leaves, or kale leaves (no stalks)

- ½ a frozen banana


Place all of the ingredients in a high speed blender and blitz for 20-30 seconds. Serve immediately.

This is perfect for breakfast, lunch or a snack.

Fruit-Free GranolaGranola

Ingredients (Serves 4)

- 1 cup rolled oats, or for a gluten free option use quinoa flake

- 2 cups of mixed raw nuts, such as walnuts, almonds, hazelnuts and brazil nuts

- 1 cup of coconut flakes

- ½ cup of pumpkin seeds (pepitas)- 1 teaspoon ground cinnamon

- 2 tablespoons chia seeds

- ⅓ cup coconut oil, melted


Preheat your oven to 120 degrees Celsius, fan forced.

Roughly chop all of the nuts or pop them in the food processor and blitz them for a few seconds. Be careful not to overprocess them. Better to have some whole nuts in there than a bowl of nut powder!

Place these chopped nuts in a large bowl and add the pumpkin seeds, ground cinnamon, coconut, chia seeds and rolled oats. Mix these thoroughly together and then add the melted coconut oil and stir this through so that it's evenly spread throughout the mixture.

Place a sheet of baking paper on a baking tray and spread the granola on the tray evenly. Cook it in the oven for 20 minutes. At the 10 minute mark, turn the granola to help it cook evenly.

The granola will appear a little oily but when it cools the oil will solidify a little.

You can sweeten this to your taste with honey or maple syrup or use fresh fruit. Add milk (warm milk in Winter) and yoghurt for a delicious breakfast, and also as a snack during the day.

Miso Vegetable SoupMiso Vegetable Soup

Ingredients (Serves 4)

- 2 cloves crushed garlic

- 3 teaspoons grated ginger

- 1 Litre (4 cups) good quality vegetable stock

- 1 medium sized onion, chopped- 1 small zucchini, sliced

- 5 Shiitake mushrooms, finely sliced

- 190g firm organic non-GMO tofu, chopped into 1cm cubes

- 1 stalk celery, sliced

- 1 medium carrot, sliced

- 1 cup baby spinach leaves

- ¼ cup miso paste

- 270g Soba noodles

- Chilli flakes, eschallots to taste


Place the stock, ginger and garlic into a large pot and bring to the boil. Then turn the heat down and add the onion, zucchini, mushrooms, celery, tofu and carrot.
Cover and simmer on low heat for 12-15 minutes, until the carrots are cooked.

Cook the Soba noodles as per the package instructions, minus 1 minute, and then immediately drain. This is because the noodles will continue to cook in the soup when you add them.

Turn off the stove and add the baby spinach to the pot, stirring until it becomes soft.
Then stir in the miso paste and noodles. Add chilli and/or eschallots to taste.

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