Roasted Vegetables

Just a few years ago, having vegetables on the side would have been something your kids might squirm about. They’d be reluctant to eat whatever green stuff that was. It wasn’t sweet and that meant they didn’t care for it.

Fast-forward to 2020 and voila! Everybody’s a vegan....well, at least for Veganuary. No worries. Whether you’re actually vegan, trying it out for a month of two, or simply eating more vegetables to spruce up your diet, this roasted vegetables recipe is yours to keep. Trust me when I say, the kids will love it too!

As with any recipe you can feel free to tweak it where the spices are concerned. I’ve outlined a basic way to spice these veggies up, but you can add your own mixes to make it taste the way you like.

Raw veggies (prepped) with Caribbean (macaroni) pie in the background

Roasted Vegetables

  • Prep time: 3mins
  • Total time: 23mins
    Yield: 4 servings
  • Category: Sides/ Vegan/Quick recipes/ Lunch
  • Ingredients:
  • 1 head cauliflower
  • 1 head of broccoli
  • 2 carrots
    2tbsp olive oil
  • 1tbsp garlic seasoning
  • 1tbsp Moroccan/Mediterranean spice mix
  • 1tsp salt
  • Optional:
  • 10 baby plum tomatoes
  • Olives for topping
  • Feta for topping
  • Instructions:
  • Preheat oven to 180C
  • Chop cauliflower and broccoli into chunks (slice from stem, not from florets)
  • Slice carrots
    Place on baking tray
  • Pour oil and seasoning and toss till coated
  • Place in oven and bake for 20mins or until tender.

Sugar-Free Fruit Cake

Yes, you read the title correctly....a SUGAR FREE FRUIT CAKE! A sugar-free cake! As in a cake without creamed butter and sugar. A cake without a cup or two of that brown or white powdered stuff. Lol. Yes! Yes! And yes!

This cake is so simple that you can share the making process with your little ones (if you have any). Or simply impress guests with your skills by whipping up a cake for brunch or dessert in 30mins! They won’t be able to tell if you’re a newbie or a professional chef.

Prep time: 10mins

Total time: 45mins

Yield: 1 small cake

Category: Dessert


1 cup Medjool dates, chopped

1 cup prunes, chopped

1 cup. raisins

1 cup unsweetened orange juice 

1 cup. enriched flour

1 cup almond nuts, chopped

1 stick  (4 ounces or 1/2 cup) unsalted butter, melted

2 eggs

1 tsp. baking soda

1 tsp. vanilla

1/4 tsp. salt

1/4 tsp.  cinnamon

1/4 tsp. nutmeg


Preheat oven at 325F/177C. 

Beat eggs and vanilla together in a large bowl. 

Combine dates, prunes and raisins with warmed orange juice. 

Melt the butter and stir into fruit mixture. 

Mix the flour, baking soda, and spices together in a bowl. 

Add flour mixture to the beaten eggs. 

Stir in the fruit mixture. 

Add chopped almonds. 

Pour into a prepared baking dish

Bake for 25-30mins. 

Garlic Butter

This garlic butter is a simple, yet delicious addition to breakfast and brunch. Try it with any type of flatbread, challah, roti, toast understand my point. It works with virtually any type of bread.

I usually use it to make garlic butter flatbread which my tiny food critics can't get enough of.

  • Prep time: 5mins
  • Total time: 5mins
  • Category: toppings and additions/sauces
  • Ingredients:
  • 1/2 stick of salted butter
  • 1 clove of garlic
  • 1/2 tsp dried herbs (I use oregano, thyme and basil. You can add chilli as well).
  • Instructions:
  • Slice butter into 5 pieces and place in a bowl.
  • Sprinkle all remaining ingredients onto butter pieces.
  • Place bowl in microwave and melt butter.
  • Remove from microwave and stir when melted.
  • Return to microwave for an additional 20 seconds or until butter begins to bubble.
  • Use as desired.

Sweet Potato Frittata

This sweet potato frittata is an easy breakfast or brunch dish which is bound to impress even the pickiest of eaters (trust me, I have two bite sized food critics). A few chops, a microwave and some oven time would have you wondering why you've never tried making sweet potato frittatas before.

In essence, a frittata is one big baked omelette, but hey, it's called a frittata, so let's stick to its given name. But, just like an omelette, you can go nuts and add just about anything in it. Plus you have the bonus of not having to struggle to get that perfect flip that chefs (and some show offs) do. Your frittata, with the help of a nicely greased oven dish, will slide right out onto your plate without the stress.

  • Prep time: 6mins
  • Total time: 30mins
  • Yield: 4 servings
  • Category: Breakfast and brunch/ dinner
  • Ingredients:
  • 1 cup sweet potato (cubed and microwaved for 3mins)
  • 3 strips of turkey rashers (cut into small pieces)
  • 1/4 cup grated cheese (I use Red Leicester)
  • 1/4 tsp salt
  • 1/4 tsp ground seasoning (I use garlic seasoning, sometimes peri peri to grind. It depends on your taste)
  • 1/4 tsp dried herbs (I use a mix of oregano, thyme and basil)
  • 5 eggs (lightly beaten)
  • Optional:
  • 1/4 cup of cream/ milk (beaten in with the eggs)
  • Instructions:
  • Preheat oven to 175C/347F
  • In a small greased baking dish, place all ingredients except eggs, spread out evenly.
  • Pour egg mixture evenly into dish to cover dry ingredients.
  • Bake for 20mins or until firm (like an omelette. lol)

Enjoy your frittata. If you've tried our recipe, be sure to comment below and share it with a friend!

Coconut Filling

Coconut filling can be used in a variety of dishes. It is a great pastry filling, short crust (for coconut rolls) and flaky (for coconut tarts). It can also be used to fill coconut turnovers.
I use it as a staple in my raw cacao date balls to give it more flavour and crunch.

  • Prep time: 2mins
  • Total time: 10mins
  • Yield: 5tbsp
  • Category: toppings and additions
  • Ingredients:
  • 5tsbp desiccated coconut
  • 1tbsp cinnamon
  • 1/4tsp nutmeg
  • 1/4cup honey
  • 1cup water
  • Optional:
  • 1/4tsp ginger
  • Instructions:
  • Place all ingredients in a pan and boil on medium heat until all the water has evaporated.
  • Remove from heat and add to desired dish.

Granola (Vegan Friendly Recipe)

Have you ever spent your heard earned cash on granola? Sigh. Do you have in your mind that it must be difficult to make on your own? Or that perhaps it may be time consuming? Think again!

Granola remains one of the easiest snacks/ desserts/ toppings/ breakfast recipes to whip up. Also, there are so many different ways you can make it to suit your palate....mix away, create your own granola combination! C'mon, release that inner chef (well, sort of, this dish isn't really complicated enough to require chef expertise).

My kids usually enjoy granola with yogurt or on it's own (trying to fight one another for the biggest clusters). It's easy to take with us on a day out so I won't have to dip into my pockets to buy a snack (quite possibly the SAME snack) for them when they want a break from having fun. Or as soon as they step out the door...or on the train...or the get the point. Kids always want something to eat don't they? lol.

  • Prep time: 10mins
  • Total time: 30mins
  • Category: dessert/ breakfast/ snack/ toppings and additions
  • Ingredients:
  • 3cups rolled oats
  • 1/4tsp salt
  • 2tbsp cinnamon
  • 1/2tsp nutmeg
  • 1/2tsp vanilla extract
  • 3/4 cup of honey (sub 3/4 cup maple syrup for vegan recipe)
  • 1/2 cup shaved/flaked coconut
  • 2tbsp oil
  • Optional:
  • 1/4 cup raisins
  • 1/4 cup of seeds and nuts (pumpkin seeds. sunflower seeds, peanuts, any combo works)
  • 1/4cup Chia seeds
  • 1/4 cup raw cacao powder
  • 1/4cup popped quinoa
  • Tips:
  • Don’t wait for the granola to get crunchy in the oven. It does that all on its own once it cools down. Cook until it is the colour that you want.
  • Instructions:
  • In a large bowl, mix together oats, salt, cinnamon, nutmeg (if using cacao powder).
  • In another small jug, mix together honey/maple syrup and vanilla.
  • Pour 3/4 wet ingredients into dry ingredient mix and stir until combined.
  • Pour oil into jug with remainder of wet ingredients.
  • Pour contents of jug into the granola mix and gently fold to create "clumps"
  • Feel free to add more liquid ingredients (honey/maple syrup) to create more clumps.
  • Fold in the nuts/seeds and popped quinoa into the granola mix.
  • Gently tip the granola mix onto a well greased/lined baking sheet.
Strawberry purée, strawberries and granola


In a preheated oven (180C), place the baking sheet for 10mins.
Gently fold granola to reposition, trying not to break apart the clusters.
Place in oven for an additional 10mins, checking often to be sure that granola is not being overdone.
Around two minutes before you remove the granola from the oven, sprinkle the flaked coconut and return to oven to toast.
Once the granola is “browned” enough for you...or once the 20mins cook time is up, remove from oven and leave to cool.
At this point, do not stir.
Sprinkle raisins/sultanas on warm granola to let soften.
Once cooled...enjoy!

Don’t forget to share our recipes with your friends and if you’ve tried our granola...comment below. Let us know how it turned out.

Popped Quinoa

Popped Quinoa can be a great addition to so many dishes. The crunch it adds can take your desserts, salads, rice and many other dishes to another level.

Quinoa is essentially a protein which is a wholesome part of balanced diet. It contains all 9 essential amino acids. Who knew these little balls could mean so much to your body!

I add popped quinoa to my raw cacao date balls, granola, raw cacao date bars, smoked salmon salad, a topping to my chia pudding, honey roasted nuts, yogurt, breakfast cereal, porridge,


  • Always use medium to slightly lower heat.
  • If using a pan, place enough quinoa to cover the base of the pan, no more.
  • The popping process happens quickly.
  • When the popping slows, that means it is finished.
  • Try to buy pre-washed quinoa (I've used unwashed quinoa before, but it has a somewhat different taste. If you buy quinoa, then wash it, it takes a couple hours to dry and pop in the oven on low heat.)
  • Keep the pan moving. You can use a wok or a deep pan with a lid. Whichever you choose, be sure to keep shaking it about to prevent overheating and burning.
  • Prep time: 1min
  • Total time: 5mins
  • yield: 5tbsp
  • category: toppings and additions
  • Ingredients:
  • 5tbsp quinoa
  • (Optional): 1tsp oil
  • Instructions:
  • Place the pan/wok onto the stove on medium heat.
  • When hot, pour desired amount of quinoa into pan/wok.
  • If using a pan, place the lid on to cover quinoa.
  • When the popping begins, keep moving the pan side to side so that the quinoa rolls around inside.
  • Open frequently to make sure pan is not smoking.
  • If the pan begins to generate smoke, lift away from heat and keep shaking quinoa around until pan cools.
  • When popping slows, remove from heat altogether.