A food business with Apples in its name is simply obliged to include apples on its menu. Behold a soul-nourishing dessert – not the guilty, decadent kind, but one in which earthy flavours of oats, coconut and almonds in the topping contrast with the tartness of lemon-laced, cinnamon-tickled Granny Smiths. Bringing you crunch, fibre, and wholesome sweetness in one delicious mouthful.
Serving Suggestions: Serve warm with light cream, ice cream, or we recommend a low fat yogurt. Enjoy with a herbal tea or hot chai for a cosy, complete evening treat.
One of the most prized recipes passed down from Kahani’s masterchef mumma, we’ve kept this dahl mild and added in an extra dose of vegetables while retaining all the protein and all the flavour for which the dish is loved. For those new to dahl, this traditional Indian concoction is lentils and aromas aplenty - think almost of a creamy pumpkin risotto but spiced as if served on the streets of Bombay, with fresh coriander to finish.
Serving suggestions: This one’s a very filling number, so start with a little paired with steamed basmati rice. Roti or naan also go well to scoop up the dahl with your hand in true Indian style. Keep the palate cool with a dollop of plain yoghurt or raita.
Ingredients: Yellow split peas, red lentils, split moong beans, black mustard seeds, kalonji seeds, onion, vegetable oil, garlic, ginger, ground cumin, ground coriander, Kashmiri chilli powder, turmeric, salt, tomatoes, vegetable stock, red capsicum, green capsicum, butternut pumpkin, fresh coriander.
15 bites per serve
Behold the new popcorn chicken! Oh how hidden veggies are a parent’s delight. Your kiddiewinkles are sure to love these super cute, super healthy, oven-baked balls of broccoli goodness. They’re soft and cheesy on the inside with a crispy exterior from all those panko breadcrumbs. Watch out though – we dare say these bites are among our most addictive creations…
Serving suggestions: These bites can be served either as a light meal with a side salad or as an afternoon snack (or both in one day if you’re anything like us!). Pairs perfectly with tzatziki or relish. Ingredients: Broccoli, cheddar cheese, panko breadcrumbs, eggs, spring onion, garlic, olive oil, black pepper, salt.
Four square slices per serve.
Brownie points to this brownie on all accounts – it’s made without gluten or refined sugar, it’s vegan and it’s delectable as ever. A rich, fudgy filling with a hidden health boost of sweet potato, topped with a smooth avo-cacao ganache and speckled with crushed pistachios. Watch yourself around this one!
Serving suggestions: Leave brownie out to come to room temperature before serving as a traditional brownie. Can also be warmed in the microwave to maximize fudginess. Try with fresh berries and coconut yogurt to complete the dessert.
An exotic spin on a vegetarian favourite, this soulful dish is flavoured with a hand-mixed Berbere spice blend and a home-made creamy dreamy cashew cream. Cauliflower, spinach, sundried tomatoes and quinoa combine to bring you protein and nutrients galore. Generously dusted with a crunchy breadcrumb topping, you’ll be as stunned as Nick to discover that something so scrumptious could possibly be vegan.
Serving suggestions: Serve with crusty bread or an extra side of vegetables (Kahani is all about the grilled asparagus). Add some optional chickpeas for a further protein boost if you wish!
If we had to pick one word to describe a mouthful of this Thai-inspired dish, ‘smooth’ would be it. We love it for this creamy consistency, but there’s also a welcome, warm sweetness to this uncomplicated curry thanks to the cauliflower, carrot, and red onion. Topped with fresh coriander and bamboo shoots, she’s a friendly pick for those vegan, gluten-intolerant, and ‘I’ll-try-anything’ alike.
Eggs not included (we love to add them for a yummy protein-boost!)
Serving suggestions: Adding a hard-boiled egg to this curry goes down brilliantly (for those non-vegan)! Then gobble her up alongside quinoa or your preferred type of rice.
Macaroni and cheese is a family favourite across the board, but with ours we sought to UP the nutrients by sneaking in a whole lot of veggies that the kids would never guess! Our smooth vegetable mash, featuring sweet potato, pumpkin, potato, carrot and parsnip, is mixed with tasty cheese and soft pasta for a creaminess as comforting to adults as it is to kids. A simple, oozy, dinner table winner.
Serving suggestions: Children are often happy to sit down to a bowl of this on its own for a meal (with the veggies already in it, why not!) but feel free to serve it up alongside any other favourite food as a ‘side’, or topped with some cooked chicken or ham.
Here’s a simple, nourishing winter-warmer you can’t go past for lunch, dinner, or a hot snack. We make our soup thick and let the fresh, sautéed leeks work their flavorsome magic with the help of nutmeg, salt, and white pepper. Being veggie-loaded yet smooth and creamy makes it a great pick for kids too. Lightly topped with chopped chives.
Serving suggestions – Serve with some crusty bread, of course! We also love to enjoy this soup over several mini servings as a nutritious morning or afternoon snack, especially in the colder months.
These smooth, moist raw balls are the perfect match for your (guilt-free) sweet fix. Aside from the super energising matcha green tea powder, they feature loads of coconut, a hint of peanut butter, dates and rice malt syrup as an alternative to refined sugar. Amazeballs!
Serving suggestions: Serve at room temperature as a cuppa accompaniment, an after dinner sweet treat, or an energising snack in the kids’ lunchboxes.
Kahani has raved about Moroccan cuisine ever since her couscous-gobbling, mint tea-sipping days spent in the country several years ago. The unique tang of this bold vegetarian stew instantly transports you there. Pumpkin chunks and chickpeas see it packed with nutrients, while the creamy, exotic gravy is fit for licking the bowl clean.
Serving suggestions: Serve with couscous, quinoa, or rice of choice (goes especially well with brown rice for an extra protein hit!). Add optional humus and leafy greens to create a colourful dish.~
Our vegetarian spin on this Russian classic bears a hearty taste without a heavy feel. Antioxidant-rich mushrooms and fibre-charged butter beans are smothered in a lush sauce of onion, tomato, and a hint of sweet paprika. We stir through a touch of light sour cream as a finale and top with a parsley garnish.
Come to think of it, there’d be no better combo to represent Kahani’s late maternal grandparents – her Russian grandmother (the Stroganoff Queen) meets her English grandfather (the ultimate Mr. Butter Bean). Here’s to them!
Serving Suggestions: This splendidly saucy stroganoff pairs extra well with pasta, but also mighty fine atop mashed potatoes, rice, and/or steamed greens.
Find in this healthified, family-friendly lasagne wholemeal pasta sheets, fresh basil, and layers of roasted pumpkin, eggplant, and cherry tomatoes. Chopped pecans and cottage cheese hidden within further give her a special twist. Topped with traditional bechamel sauce and pumpkin-spiced pepitas. Mamma mia!
Serving suggestions: Keep it light and fresh with a side salad or bulk up your meal with some crusty bread and extra veggies.
This vegetarian take on the classic burrito is a filling, knife-and-fork, family affair that's as crowd-pleasing as it is healthy. The sweet filling features creamy butternut pumpkin, carrot and red onion, while black beans, spinach and brown rice load her up with a solid serve of protein and extra nutritional value. Topped with our homemade burrito sauce, mozzarella, and a smidgen of sour cream in true Mexican style.
Serving suggestions: This burrito bake can be gobbled either on its own or alongside a fresh salad (we keep it simple with iceberg lettuce, tomato, cucumber and corn). Add extra fresh sour cream for extra creaminess if you wish, but of course our favourite accompaniment is a big scoop of avocado!
Ingredients: Butternut pumpkin, carrot, black beans, red onion, brown rice, spinach, white flour tortillas, spring onion, vegetable oil, flour, Kashmiri chilli powder, cumin, garlic, oregano, cinnamon, tomato paste, vegetable stock, apple cider vinegar, salt, pepper.
SPINACH and RICOTTA CANNELLONI
A traditional Italian pasta dish with a nutmeg and garlic-infused vegetarian filling. Featuring loads of fiber and antioxidants from the spinach and using low fat ricotta, this dish is super simple but will put a smile on all faces around the table.
Serving suggestions: This filling dish goes perfectly with a light side salad and garlic bread or focaccia. Ingredients: Low fat ricotta, cheddar cheese, spinach, cannelloni tubes, free range egg yolk, nutmeg, garlic, tomato, salt, pepper.
SRI LANKAN PANEER CURRY
A pungent dish well and truly reminiscent of this country’s tropical vibe. There's flavour aplenty in the coconut gravy from the garlic and ginger to the turmeric and chilli, and of course those special yellow mustard seeds. Oh and paneer is the new halloumi. We’re convinced.
Serving suggestions: Serve with extra coriander, lime wedges, steamed basmati rice and raita (or plain yogurt) for a touch of cool refreshment.
We have a wee bit of an obsession with sweet potato, and this vibrant, vegelicious show-stopper of a dish is no exception. Hand-rolled, pan-fried sweet potato gnocchi made from scratch, tossed with broccoli in a garlic sage butter sauce. The definition of pleasure.
Serving suggestions: Splendid on its own, or topped with toasted pine-nuts and a squeeze of lemon juice.