Baked courgette fritters

Baked courgette fritters

baked courgette fritters

Our baked courgette fritters with avocado, tomato salsa are one of our favourite lunch/snack time things to grab. Especially at the moment when we are still happily working our way through a glut of courgettes in the garden. The courgette plant has the ability to take over the most organised of veggie beds, however it seriously delivers in volume of crop! Gluten free and made with just a handful of store cupboard ingredients these will keep well in the fridge for a few days, although they many not last that long! Don’t fancy the salsa? These are delicious served up with a dollop of hummus too. We hope you enjoy our baked courgette fritters.

Baked courgette fritters with an avocado tomato salsa

Gluten, dairy, egg and grain free. Suitable for a vegan diet.

Pre-heat oven to 170 degrees Celsius


1 large courgette (or two small/medium ones)

1 cup ground almonds

5 Tbsp ground linseeds

8 Tbsp Water

1tsp ground cumin

1/3 tsp pink salt

Cracked Pepper


in a small bowl mix together the linseed and water and set aside to thicken for 10 minutes.

Meanwhile grate the courgettes and place in a large bowl. Add the ground almond, cumin, salt and cracked pepper (to taste). Mix thoroughly, finish by mixing by hand. You will find it becomes dough like as the ground almond soaks up the moisture from the courgette.

Add in the thickened linseed/water mixture and mix together well. You should have a thick batter that you can shape by hand.

Shape into 8 large fritters and place on a baking stone or lined baking tray. Drizzle avocado oil over each fritter.

Bake at 170 degrees Celsius for 25-30 minutes.

Serve with this avocado and tomato salsa..

1 ripe avocado

1 large tomato (seeds/pulp removed)

½ tsp ground cumin

Salt/Cracked Pepper

1 ½  Tbsp chopped flat-leaf parsley

Peel and pip the avocado, then chop the flesh into small cubes. Take the tomato and do the same. Mix together all the ingredients in a small bowl. Serve alongside your fritters.

Facebooktwitterpinterestlinkedinby feather
Beetroot Stack

Beetroot Stack

Looking for an entree to serve guests or have along side some hearty salads for dinner. This is a recipe we love to use, it is quick to put together and tastes delicious.

3 large beetroot
Balsamic or cider vinegar
1 heaped tsp raw honey
1Tbsp good quality cider vinegar
1 tsp finely chopped rosemary
90gm goats cheese
2 Tbsp coconut yoghurt
1 clove of garlic
Salt and Pepper
Small handful watercress or rocket (for garnish)
1/4 cup walnuts

Place beetroot (with skins on) in a saucepan, cover with water and add in 1/2 Tbsp balsamic or cider vinegar. Bring to boil and then simmer on low heat until beetroot softens. Remove from heat and allow to cool. (I often do this step in advance, can be prepared the day before too).
In a bowl mix together honey, cider vinegar and rosemary. When beetroot has cooled, remove the skin and slice into 5mm rounds, add this to the honey mixture and leave to marinade.
Meanwhile, in a bowl combine the soft goats cheese with the yoghurt and mash together. Add to this the crushed garlic and salt/pepper to taste.

To assemble, start with a slice of beetroot, alternate between layers of beetroot and the goats cheese mixture, finishing with a slice of beetroot. Garnish with watercress on top.
Scatter walnuts around the plate. You can also add medjool dates if you wish.
In the photo above, I added a pea puree for colour, but we usually have it on its own, delicious with the walnuts and medjool dates. Enjoy…

Serves 4-6 depending on serving size.

NOTE – As a vegan alternative, you could replace the goats cheese with thick coconut yoghurt and a little lemon zest. If the yoghurt is not thick enough, strain it through a muslin cloth and you will get a lovely thick cheese-like consistency.

Facebooktwitterpinterestlinkedinby feather

Broccoli Soup

Broccoli Soup

Broccoli soup – a great way to eat your greens!

Broccoli is one of those vegetables we should all be including in our diet more. This soup uses Broccoli, but it is also lovely if you substitute one of the broccoli with half a head of cauliflower. It makes a very creamy soup.

2 large stalks of celery (including leaves)
2 heads of broccoli
3 cups of water
2 bay leaves
4 sprigs thyme
1.5 cups of coconut milk/cream (full-fat)
Salt and pepper to taste

Cut the broccoli into large florets and cut the stem into pieces. Roughly slice the celery. Add to a large pot along with the water, bay leaves and thyme. Place on medium heat and bring the water to a gentle bowl, turn down the heat and simmer for 5 minutes until broccoli is just tender. Place lid on the pot for a further 5 minutes to ensure cooked through. Add contents of pan (minus the bay leaves) along with coconut cream to a blender and blend until smooth. Season with salt and pepper.

Optional –
We like to add a garnish to our bowls of soup. You can add either some sprouts or the following topping –
1 avocado cut into small cubes
1-2 sticks celery finely cubed
1 tsp nut butter (optional) – see my ABC nut butter recipe
handful of cashew nuts.

Mix the above together and pile unto warm bowls of soup. You can add some sprouts at this stage as well if you wish.

Serves 4
Soup can be frozen.

NOTE – When using coconut cream/milk. Try to purchase ones that do not have E numbers and extras added in, and where possible buy organic. In the UK Biona is a great coconut milk to use, In NZ the Trad-aid coconut milk/cream is delicious.
You can also make your own quite quickly out of organic desiccated coconut….

Facebooktwitterpinterestlinkedinby feather

Cauliflower Gnocchi with a Spinach Pesto

Cauliflower Gnocchi with a Spinach Pesto

Cauliflower Gnocchi with a Spinach Pesto

Our Cauliflower Gnocchi with a Spinach Pesto is a perfect light supper for these lighter evenings! Comfort food is the name of the game at the moment, together with nourishing ingredients. This dish hits both target with it’s silky Gnocchi and super ingredients that will nourish you from the inside out. We hope you enjoy this dish as much as we do.

Cauliflower Gnocchi

Serves 3-4


2 well packed cups of cauliflower rice 

1/3 cup ground almond

2 1/2 tbsp psyllium husk

1/2 tsp ground cumin

1/4 tsp Himalayan salt

Cracked pepper

1 large egg

2 tbsp avocado oil


In a small pan, heat the cauliflower rice until slightly warm (about 6-7 minutes) stirring occasionally to ensure it doesn’t stick to the bottom.

Meanwhile in a small bowl mix together the dry ingredients.

Remove your pan from the heat and add the dry mix along with the egg and mix together well. The mixture will become like a dough. Divide it into five pieces. Roll out each piece into a long log. Then cut each log into about 7 pieces ( each about 1 -1.5 cm thick). You will end up with between 30- 35 pieces.

Heat a nonstick pan with half of the oil. Cook the gnocchi Until they are lightly brown and cooked through. They will be crispy. Then turn over gently and cook on the other side. Repeat in a second batch adding a little more avocado oil first. 

Serve with basil pesto and your favourite greens or Salad

Note- you could replace the egg with a flaxseed egg if desired.

To make cauliflower rice, take the florets off a cauliflower and place in a food processor. Blitz unit it is fine like Large couscous/rice texture. 

Gnocchi pic

Spinach and Basil Pesto

This recipe is nut free although you could replace the sunflower seeds with pine nuts or walnuts too. I add in a cup of spinach to add in an extra green into your meal. You could also switch the olive oil for avocado or macadamia nut oil too.  


1 packed cup of basil leaves

1 packed cup of baby spinach leaves

1/4 cup + 1 tbsp cold pressed olive oil

A good squeeze of lemon juice

3 tbsp sunflower seeds

Salt and pepper to taste


Place all ingredient into a food processor. Process until finely chopped and well mixed.  Serve over the gnocchi or use as a dressing on your salad or greens. Why not try our favourite carrot salad alongside this for added colour?

Enjoy x

Facebooktwitterpinterestlinkedinby feather
Cauliflower Steak

Cauliflower Steak

Cauliflower steak - main

If you’re joining in with Veganuary and are in any way concerned about missing meat you have to try our Cauliflower Steaks. Once this super veg roasts it caramelises and becomes unctuous and delicious. We love the humble cauliflower and it’s many and varied health benefits. Cauliflower Steaks are a powerhouse of nutrients, including anti-inflammatory Vitamin C, digestive-supportive fibre and glucosinolates, which are sulphurous compounds that help us detoxify and neutralize carcinogens.

Cauliflower Steak – Serves 3

GF, DF, refined sugar free, grain free, keto, vegan.

1 large head of cauliflower

3 tbsp coconut oil melted

1/4 cup tahini**

1- 1.5 tbsp Maple Syrup***

Pink Salt and Cracked Pepper to taste

1 clove crushed garlic (optional)

Cauliflower steak - recipe


Preheat oven to 180C Slice the cauliflower into steaks approx 2cm thick Place in a roasting dish/cooking stone. Drizzle over 2 tbsp of the melted coconut oil and season with salt and cracked pepper.

Place in the oven and cook for 15 mins. Meanwhile in a small bowl mix together the last tbsp of coconut oil with the tahini and maple syrup along with the garlic if using.

Drizzle 2/3rds of the mixture over the cauliflower and then bake for a further 10-15 minutes. Remove from the oven and serve alongside a fresh salad and some sweet potato wedges. 

Ineke’s note ** I have recently started using the brand “Belazu” which I love, they make there tahini using traditional stoneground methods and the tahini is runny and has a slightly hint of salt from the methods they use to make it

*** You can also use honey, which some people prefer. Or omit it entirely if strict keto.

Facebooktwitterpinterestlinkedinby feather
Corn Quiche

Corn Quiche

Corn Quiche

The colour of this Corn Quiche alone will have your mouth watering before you’ve even had the first mouthful. This is a very quick and easy recipe to whip up for dinner or lunch. Use any left overs for your lunch the next day!


2 1/2 cups corn kernels
4 spring onions
3 tbsp coconut flour
Salt/cracked pepper
1/2 tsp smoked paprika (optional)
4 eggs
1/2-3/4 cup dairy free milk, such as almond milk.


Finely chop your spring onions.

In a large bowl whisk together your eggs and 1/2c cup milk, seed in the coconut flour and seasonings. Whisk well. Leave for a couple of minutes. It will have thickened slightly. Add in the spring onions and corn kernels. Mix well.

Pour into a stone or lined baking dish.

Bake at 160C for 20-30 minutes, until lightly golden and cooked through. Be careful to not overlook.

NOTE – if you feel your mixture is too thick add in a little extra milk. You can replace the eggs with a vegan alternative if desired,

Enjoy with your favourite salads, how about our Carrot Salad?

Facebooktwitterpinterestlinkedinby feather