Recipes

Simple, nourishing recipes you can make at home

Welcome to our free recipe hub — a collection of simple, wholesome recipes created using everyday ingredients. Each recipe is designed to be affordable, nutrient-dense, and easy to prepare, with quick steps and options that suit busy days, recovery and low-carb living.

From chia seed puddings and seed crackers to warming drinks and veggie-packed snacks, you’ll find recipes that support steady energy, immunity, and everyday wellbeing.

New recipes are added regularly, so feel free to check back anytime.

 

 

Strawberry Chia Pudding

Serves: 2 | Time: 10 minutes + overnight soaking

Strawberry Chia Pudding with Hemp Seeds

Ingredients:

  • 1 cup fresh strawberries, chopped
  • 1 cup milk of choice (almond, oat, or dairy)
  • 3 Tbsp chia seeds
  • 1 tsp maple syrup or honey
  • ½ tsp vanilla extract
  • 1 Tbsp hemp seeds (for sprinkling on top)

Optional: Greek yoghurt and extra strawberries for topping

Method:

  1. Blend half of the strawberries with the milk, sweetener, and vanilla.
  2. Stir in the chia seeds.
  3. Layer the remaining chopped strawberries into jars, then pour the chia mixture over the top.
  4. Rest for 10 minutes, stir again, then refrigerate overnight.
  5. Before serving, top with extra strawberries and a sprinkle of hemp seeds.

Nourish Tip: Hemp seeds add plant-based protein and essential fats, helping support steady energy and balanced blood sugar.

 

Spring Greens Frittata (with Pumpkin & Sunflower Seeds)

Serves: 4 | Time: 20–25 minutes

Spring Greens Frittata

Ingredients:

  • 6 eggs
  • ½ cup milk of choice
  • 1 cup courgette, grated (squeeze out excess water)
  • 1 cup spring greens (spinach, silverbeet, or baby kale), chopped
  • 2 spring onions, sliced
  • 2 Tbsp pumpkin seeds
  • 2 Tbsp sunflower seeds
  • 1 Tbsp fresh parsley or dill, chopped
  • ½ cup feta or grated cheese (optional)
  • ½ tsp garlic powder or 1 small clove garlic, crushed
  • Salt and pepper, to taste

Method:

  1. Preheat your oven to 180°C.
  2. Whisk the eggs, milk, garlic, salt, and pepper in a large bowl.
  3. Add the grated courgette, chopped greens, spring onion, herbs, and half of the seeds. Stir gently.
  4. Pour the mixture into a lined or greased baking dish.
  5. Sprinkle the remaining seeds and cheese (if using) over the top.
  6. Bake for 18–22 minutes, or until set in the centre and lightly golden.
  7. Allow to cool slightly before slicing. Serve warm or cold.

Nourish Tip: Pumpkin and sunflower seeds provide zinc, magnesium, and healthy fats that support spring immunity and hormone balance.


All-Seed Crackers

Serves: 10–12 crackers | Time: 10 minutes prep + 1 hour baking

All-Seed Crackers

Ingredients:

  • ½ cup sunflower seeds
  • ½ cup pumpkin seeds
  • ¼ cup sesame seeds
  • ¼ cup chia seeds
  • ¼ cup flaxseeds (linseeds)
  • 1 cup boiling water
  • ½ tsp salt
  • ½ tsp garlic powder (optional)
  • ½ tsp dried herbs (oregano or mixed herbs)

Method:

  1. Preheat the oven to 150°C (fan bake) and line a tray with baking paper.
  2. Combine all seeds, salt, garlic powder, and herbs in a bowl.
  3. Pour the boiling water over the mixture and stir. The chia and flaxseeds will gel and bind the mixture within 2–3 minutes.
  4. Spread the mixture thinly and evenly over the lined tray, pressing it flat with a spatula.
  5. Bake for 40 minutes, then carefully remove and score into cracker shapes.
  6. Return to the oven for another 20–30 minutes until crisp and golden.
  7. Cool completely before breaking into crackers. Store in an airtight container for up to a week.

Nourish Tip: The chia and flaxseeds create a natural gel that binds the crackers while boosting fibre for steadier blood sugar.