vegan custard

Vegan custard

Sometimes the veganized version of a well known food just isn’t good. But other times you strike gold, like with this vegan custard! It was adapted from a recipe found on good old Pinterest and it worked a treat…which is what it is! Try it with fresh fruit such as ...
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Green Green Tofu Curry

Green Green Tofu Curry

It’s called Green Green Tofu Curry because it’s a green curry (surprise!) and it has a bunch of greens in it! There is nothing like and nice warm curry with your favourite rice or quinoa. I am obsessed. I love that you can make a curry in advance (in a ...
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Veggie Fritters

Veggie Fritters

These Veggie Fitters are such an easy way to get a bunch of veggies in and they taste amazing too. I love them with some sweet potato fries on the side and some sliced avocado on top. Add some salsa for an extra kick! They’re perfect for an easy weeknight ...
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Smoothie bowls

Restore Wellness Program – it’s time to RESTORE!

We are beyond excited to launch our new Restore Wellness Program! The Restore Wellness Program is a support and education-fuelled program that can be done by anyone. It’s a fun and effective four-month restoration to wellness program with a 10-day jumpstart that will have you feeling amazing and ready to ...
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Cucumber noodle salad

Cucumber noodle salad

I was recently introduced to cucumber noodles as an alternative to zucchini noodles, or zoodles.  Why it didn’t occur to me to use them before, I’ll never know, because these cucumber noodles make for a deliciously refreshing salad option! Throw in a couple of other veggies and a delish Asian-inspired ...
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Cauliflower pizza bases

If you’re trying to get more plants into your life (and we all should be!) then these cauliflower pizza bases are for you. They are also gluten and oil free. We have a lot of Friday pizza nights with friends. It was about time we gave the cauliflower bases a try ...
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Green Goddess

Well you probably know by now how much we love a good smoothie over here! And this one is no exception. There is something so ridiculously satisfying about seeing a bunch of greens in the blender about to be made into a liquid. The fact that it tastes amazing is ...
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Ayurveda sauce

Spicy almond butter sauce

Ok so this Spicy almond butter sauce has now become my ‘on everything’ sauce! I have it on roasted veggies, brown rice and my husband even has it drizzled over his steak! It has an almond butter base and lots of spices that give it a real kick. The ancient ...
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Ayurvedic meal


After reading up quite a bit on Ayurveda and it’s principles (you can read more about Ayurveda here), I stumbled across lots of recipes for Kitchari. It’s a traditional recipe that is very nourishing, easy to digest and perfect for those times you just want a reset and give your ...
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Strawberry smoothie free spirited sisters

Pink Heaven

Print Pink Heaven Smoothie Course Breakfast, lunch Prep Time 5 minutes Servings 1 Author Katie Dow Ingredients 2 cups strawberries 1/4 cup cashews 1 cup frozen cauliflower 1-2 cups water 1 sachet/scoop Vanilla Complete protein Instructions Add all ingredients to blender and whizz! Pour into a glass and enjoy! ...
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Butternut Squash Gnocchi

Butternut Squash Gnocchi

I often get our groceries delivered, which is an incredible blessing in our busy lives. But sometimes that means I don’t get exactly what we ordered. Sometimes I choose the wrong size item – it has become a bit of a joke that I, ahem, “sometimes” ordered tiny sized items ...
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Ayurveda spices

Ayurveda: find your balance

Ayurveda is an ancient Indian science around healthy lifestyle principles. Translated from Sanskrit it means science of life (Ayur=life and veda=science). The sister science to Yoga, it focuses on the mind-body connection to preserve and maintain health and is still so relevant in today’s world. Although there are many practices ...
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Healthy brownie

Choc Bean Brownies

These tasty Choc Bean Brownies came about because I am terrible for buying a bunch of canned beans when they are on special! I literally buy multiples of each type and mow through the usual favourites.. chickpeas, kidney beans and lentils. Then low and behold, the old cannellini beans (or ...
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Christmas cookies

Christmas recipe roundup!

It’s a busy time in the kitchen! There are holiday parties, cookie swaps, not to mention the Christmas day feast. We want to help and what better way than with a clean Christmas recipe roundup from around the web! There are a couple of treats thrown in too. Balance is ...
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Festive treats

Christmas Coconut Balls

Hooray! Christmas is here! I just love this time of year. Especially once the madness that accompanies the end of the school year subsides and there’s time to just enjoy each other’s company and think about all that’s evolved over the past few months. And while catching up with family ...
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Snickers Smoothie

I love a good smoothie! And I also really love a good chocolate hit! And nuts.. well they are a no-brainer. This recipe hits all of those marks and then some. The added bonus is that this smoothie is super healthy and full of goodness, and you won’t get the ...
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Vegan Spinach Dip

Vegan Spinach Dip – party time!

It’s “bring an appetizer” time of year time of the year and this vegan spinach dip hits the spot. It’s quick and easy to make and goes great with some fresh sourdough bread. You can even pop it in a bread bowl to serve – and look fancy doing it ...
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Tzatziki dip on platter

Homemade Tzatziki

Tzatziki is a yoghurt-based dip or condiment that is popular in Turkey and Greece. We love it in our house as you can put it with so many things. We often have it with grilled salmon or even just mixed through some brown rice for an easy dinner. I always ...
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smoothie bowl with toppings

Raspberry Cream Smoothie Bowl

Hi, this content is for members of the Restore Wellness Program. For more information on the program click here ...
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Hear Us Raw Bliss Balls in grey bowl

Fave Find: Hear Us Raw

You probably know how much I love a good bliss ball and make them on the regular. They are the best when you need a quick tasty snack that’s full of goodness. But you know sometimes time can be limited and I feel sad when I don’t have some on ...
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Bread cheese platter inspiration

How to make a killer charcuterie board – that’s healthy too

With the festive season fast approaching, it’s always good to have your platter game in check when you’re entertaining! And the newest trend in this space is a killer charcuterie board. They are traditionally a meat and cheese board and can be as big or as small as you like, ...
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Kombucha cocktails

Kombucha Moscow Mule – celebration time!

It’s the one year anniversary of Free Spirited Sisters being a thing, so it’s definitely time to celebrate! Don’t know about you guys, but we don’t mind a little drink every now and then. In the spirit of keeping things healthy – this is a wellness blog after all – let’s ...
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Health reset – 10 day boost

Every so often we like to do a health reset with what’s known as a Boost Cycle. We do this 10-day program with our beautiful group of girls from the rainbow capsule gang. We love hosting them ourselves too and have a great (and growing) Free Spirited Sisters boost crew! ...
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Blueberry Hemp Seed Protein Smoothie in jar

Blueberry Hemp Seed Protein Smoothie

I love a good smoothie. For breakfast, sometimes lunch, or even post workout. And this Blueberry Hemp Seed Protein Smoothie is my favourite go-to. It’s the perfect way to add a bunch of fruit and veggies to your day and it tastes really good! For me a good smoothie involves ...
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Pomegranates cut open with seeds

Food Focus: Pomegranates

Aside from it being one of the prettiest fruits going around, the pomegranates pack a punch when it comes to nutrition. There is something about that burst of juice as you bite into a pomegranate seed. And although the seeds can be a bit of a pain to remove, they ...
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Instant pot chili

Low FODMAP Turkey chili – healthy football food in the Instant Pot!

This post contains affiliate links and we may be compensated if you make a purchase after clicking on them – thanks! I love the start of Football season here in the States…even though our team is not doing well…again. We’re diehard fans anyway and dutifully put on our creamsicle orange ...
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Rainbow Buddha Bowl Free Spirited Sisters

Rainbow Buddha Bowl

I love a good Buddha Bowl for dinner and sometimes even lunch. It’s such an easy and fun way to get your nutrition in. The general rule is you add your carbs, protein and veggies and then anything else that tickles your fancy really! The combinations are endless. What’s really ...
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The Eats Free Spirited Sisters

Fave Find: The Eats Guide

You may know that one component of our Free Spirited Sisters business involves our much-loved wholefood capsules. We feel so grateful to be part of a wider community of women who also run a business similar to ours. An amazing part of this group is the online community, where distributors ...
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Popcorn snacks Free Spirited Sisters

Snack Attack: our top 10 healthy snack ideas

When you’re looking for a snack and you just don’t know what to grab, this helpful list of healthy snacks will be your best friend! When I look for a snack, I want something that is going to satisfy my hunger without filling me up too much so I can ...
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Pumpkin spice latte recipe healthy

Pumpkin Spice Latte recipe – Fall is here!

In Australia, there are still those yummy crisp and cool sunny mornings, and in the States, we’re finally getting some too! And over here that means pumpkin spice latte time and the official heralding in of Fall. I remember when I first moved over here I was a little (ok, ...
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Dairy free ice cream nice cream

Coconut Raspberry Nice Cream

I am a self-confessed dessert person. I’ve always liked to have a sweet after dinner. The meal just isn’t complete without it! And we all know there are a tonne of not-so-healthy options for sweets that all taste really good. But this Coconut Raspberry Nice Cream is so lovely and ...
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Rice pudding healthy Free Spirited Sisters

Warm spiced rice pudding (aka a warm hug on the inside)

We grew up eating rice pudding almost every Thursday night when our cousins would come over for dinner. It was warm, gooey, vanilla deliciousness. Mum used to make it with white rice, milk and lots of sugar. While I still drool at the thought of it, I don’t usually have ...
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Super Seed Slice Free Spirited Sisters

Super Seed Slice

This Super Seed Slice is so handy to have in the freezer to grab for a snack or pack in lunchboxes. It’s super quick to make, press out and slice up. Most slices and raw balls I make are mostly nuts so it’s nice to mix things up a bit! ...
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Free Spirited sisters

Quick veggie patties – get your green on

I like food that’s simple to make, but still delicious. I love veggie patties, but I don’t want processed frozen ones from the store and I want them to be quick. Enter these lean, green, delicious machines! Vegan, gluten free, packed with veggies and protein, and did I mention delicious? ...
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Spinach Free Spirited Sisters

Food Focus: Spinach

Who loves spinach? Me! It’s such a versatile, easy to add ingredient to have in your repertoire. So what are the health benefits of our much-loved leafy green? Full of goodness Spinach is full of vitamins, minerals and antioxidants. It’s a great source of vitamin A, B2, C and K ...
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Lentil Bolognese Free Spirited Sisters

Lentil Bolognese

One of my favourite meals of all time is definitely Spaghetti Bolognese. Loved it as a kid and still love it now. It’s an easy go-to that most people have the knack of making and a ‘usual’ in the meal plan in many homes, I’m sure. But if you’re looking ...
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Healthy summer meals free spirited sisters

Meal time inspiration = Summer recipe roundup!

Get out of that summer cooking rut It’s summer in the US, which for some of us means busy days with kiddos out of school, and for others just a lot more activity (or maybe less, hangin by the pool!). When it’s 100 degrees out we don’t always want a hot ...
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pesto plant based free spirited sisters

Vegan basil pesto

This summer we planted a few veggies and herbs, including basil. And for the first time since owning various basil plants over the years, this one has been thriving! I’m super happy and have been experimenting with pestos and pesto style dips. This thick pesto recipe is a cross between ...
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Apple Crumble Free Spirited Sisters

Apple Crumble

I think everyone knows of this good old, tried and true recipe. Either you’ve had it or made it or heard of it somewhere along the line. I love love love Apple Crumble and it is a massive favourite of my husband’s too. He has memories of his Grandma making ...
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Plant milk Free Spirited Sisters non-dairy

Rice milk – a filling plant-based milk option

Rice milk to the rescue! We’ve given you a couple of plant-based milk options that you can make yourself and pretty easily too. Check out our earlier recipes for Almond milk and Oat Milk and why you should think about making the switch to plant milk here. And now, mostly because I’ve ...
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Lemon Poppy Seed Scones Free Spirited Sisters

Lemon Poppy Seed Scones

I have beautiful memories of my Mum making and scones, jam and cream at home or on the lookout for a good Devonshire Tea when we went out for a treat. This recipe has a little twist of lemon and poppy seed added to the mix and is a little ...
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Herbal tea Free Spirited Sisters

Herbal tea: 7 of our faves and their benefits to your health

There’s nothing quite like a nice cup of herbal tea. The smell, the warmth and the taste get all the senses going. I think there is something about just knowing that it’s good for you too that gives you a warm fuzzy feeling. It’s the ultimate self-care ritual that has ...
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Peanut butter granola – a high protein breakfast the kids will love

From failure comes yummy peanut buttery success I make this wonderful slice regularly, but on one occasion I messed up a peanut butter version of the recipe and it wouldn’t stick together into bars. I didn’t want to waste it so I made it into peanut butter granola and it ...
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Zucchini Dinner Pancakes Free Spirited Sisters

Zucchini Dinner Pancakes

These are a hit in our house and a regular go-to when I’m not too sure what to cook for dinner. They got the nickname ‘dinner pancakes’ to differentiate them from ‘normal’ pancakes (although they are pretty much the same recipe just with some added veggies!). The zucchini part has ...
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free spirited sisters for focus

Food focus – Blackberries, summer squash and green beans

Find out why you should get these goodies in your diet. Check out the helpful tips too! For more on why berries are amazing check out our quick post ...
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Antioxidants Free Spirited Sisters

Antioxidants: the free radical fighters

An antioxidant is a substance that stops the oxidation of another substance. We’ve been hearing about them, and things like oxidation and oxidative stress, for a while now, but what actually are they and why do we need them? Firstly, what is oxidation? Oxidation is a process in which a ...
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Milk alternative Free Spirited Sisters

Oat Milk – an inexpensive and easy alternative

If you’re thinking about switching to a non-dairy milk (read this), need an alternative to nut milk, or would just like to try something new, oat milk could be a good option. Unlike nut milk, the oats don’t require soaking overnight, which makes it a speedy option when you need ...
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Berries Free Spirited Sisters

Food Focus: Beautiful Berries

We love berries and try to get these delicious fruits into our daily menu on the regular. So what’s so good about them? What are berries good for? Full of antioxidants, they help fight oxidative stress in your body. Protect your body against inflammation and free radicals. Nutrient dense. Rich ...
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Free Spirited Sisters chocolate coconut crunch recipe

Choc Coconut Crunch

You know the good old chocolate crackles that were a party staple in the 80’s? You know the ones that were full of sugar and copha? (what even is that?!).Well this recipe actually tastes like them but is made from all natural ingredients and tastes AMAZING! It’s pretty much our ...
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chia seeds fruit jam free spirited sisters

Strawberry chia seed jam

Jam or jelly, whatever you call it, it’s delicious, but oh so high in no-good-for-you refined sugars. Try this quick and easy chia seed jam instead. It has the added bonus of fiber and omegas from the chia seeds, which act as the setting agent for the jam. You can ...
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Recipe Round-up: WInter Warmers Free Spirited Sisters

Recipe Round-up: Winter Warmers

Winter has arrived here in the Southern Hemisphere and it just makes you want to eat everything warm and comforting in sight! So we’ve put together a combination of four recipes (with links) from our Free Spirited Sisters Nourish page to get you all warm and cosy. But don’t think ...
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Tofu Scramble Free Spirited Sisters

Tofu Scramble

If you’re looking for a nice new addition to your breakfast repertoire, this is it! This Tofu Scramble is a perfect meal to start your day or as a lunch or dinner option too. I had it in a lettuce wrap the other day and it was delicious and so ...
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Micronutrition and Macronutrition Free Spirited Sisters

Micronutrition and Macronutrition: what’s the difference?

Nutrition is the science that interprets the interaction of nutrients and other substances in food in relation to maintenance, growth, reproduction, health and disease of an organism. It includes food intake, absorption, assimilation, biosynthesis, catabolism and excretion. ( Getting adequate nutrition in the form of both Micronutrition and Macronutrition is ...
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Vegan cream free spirited sisters

Cashew Cream – creamy goodness

This plant-based alternative to heavy cream is extremely versatile and works in many recipes. Cashews are a great source of healthy fats for our bodies. Healthy fats help our bodies to absorb fat-soluble vitamins and can help reduce bad cholesterol. Try it as a base for vegan sour cream, vegan ...
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vegan protein free spirited sisters

Where do you get your protein?

You’re vegan? But where do you get your protein? As a vegan, it’s a question I get asked all the time. But not eating meat doesn’t mean you’re missing out on protein. How much? The recommended daily amount of protein varies depending who you talk to. Recommendations have changed over ...
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Butter Chicken Free Spirited Sisters

Butter Chicken

This traditional Indian dish has always been a mouth-watering delight for me as an adult and has now become a favourite for our family too. The beautifully spiced sauce can be as mild or not-so-mild as you like, so the kids can enjoy it too. This version is taken from ...
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Lettuce Free Spirited Sisters

Thai lettuce cups

I love me some lettuce cups, and butter lettuce is my favorite type to use! Check out why it’s so good for you here. These Thai lettuce cups can be made with ground chicken (mince) or if you’re meat-free, just put together the rest of the ingredients and perhaps mix ...
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Apple Cinnamon Overnight Oats Free Spirited Sisters

Apple Cinnamon Overnight Oats

This Apple Cinnamon Overnight Oat recipe is super-easy to put together. All you need is some mason jars and the delicious ingredients listed below. It’s breakfast meal prepping at it’s best! I often prepare one the night before for the next morning or load up and make five, one for ...
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Strawberry smoothie free spirited sisters

Smoothies galore!

Smoothie kick I’ve been on a huge smoothie kick lately, mostly due to my desire to incorporate my delicious Complete shakes (find out more here) into them, lol, but I’ve had a few requests for recipes, so I figured a post was in order. I used to have a basic ...
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Caramel Cranberry Bites Free Spirited Sisters

Caramel Cranberry Bites

OK so this Caramel Cranberry Bites recipe isn’t a TRUE caramel but it sure tastes like one! It’s a perfect guilt-free treat when you get the hankering for a little morsel or two of the sweet stuff. Like our yummy Choccy Fix it has all natural ingredients and tastes amazing! ...
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salad recipe free spirited sisters

Cranberry Sweet Potato Salad

If you’re doing the clean eating reset with us, then this salad is your friend. It’s great as a stand-alone meal or as a side with some protein. Feel free to substitute what you don’t like and add in anything you have in the fridge. Kitchen sink salads (where you ...
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Fave find: Rainbow capsules

This week we’re highlighting our absolute favorite product ever and the one we love sharing the most! Drum roll, please…it’s what I like to call my magic rainbow capsules, otherwise known as Juice Plus blends. These beautiful capsules are filled with a rainbow of fruits and vegetables that have been ...
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Clean eating cleanse Free Spirited Sisters

10-Day clean eating reset

It’s time for another clean eating reset! At the time of writing, we are embarking on a 10-day boost cycle with our Girl Gang team over at Juice Plus (our new passion – find out more here). It has inspired us to run a reset over here too! It’s funny, ...
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Chocolate Zucchini Loaf Free Spirited Sisters

Chocolate Zucchini Loaf

So you probably know by now I love chocolate (who doesn’t right?!). Well I shouldn’t assume everyone loves it but it is one of the best things since sliced bread in my opinion! And I love veggies. I said it. I just love them. And I especially love veggies when ...
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Protein Free Spirited Sisters

Protein: The Powerful Macronutrient

Protein is a macronutrient, meaning that we need quite a lot of it to function. The body requires protein for growth and upkeep, and it’s used for everything from hair and nails to bones, muscles and blood. But how much do we need? And where is the best place to ...
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Chickpea Rolls Free Spirited Sisters

Chickpea Rolls

These vegetarian Chickpea Rolls are the perfect idea for appetizers, as a lunch-box addition or as an easy dinner paired with a salad. They’re made with puff pastry (try to get the most healthy as you can!) and a filling of protein-rich chickpeas and vegetables. My kids love them and ...
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Hot cross buns vegan Free Spirited Sisters

Vegan choc-chip hot cross buns – yum!

Hot cross buns, hot cross buns… We all know the recorder song, but are hot cross buns actually a part of your Easter tradition? And if they are, are they healthyish? I always loved Easter as a kid. Now I realize it was mostly for the chocolate bunny that would ...
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Plant-based milk – worth the switch?

Some of you might see that words “plant-based milk” and balk, and believe me, I get it! I used to be the person that said “milk from a plant? You can’t be serious?”. It just seemed weird and not right. Milk comes from cows….end of story. But, the fact is, ...
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plant-based milk Free Spirited Sisters

Almond milk – make your own!

I love almond milk. I made the switch from dairy milk about four years ago and I’m never going back! I went through many different brands and varieties until I found the one I liked best. Recently, I came across a recipe in The Moon Juice Cookbook (Amanda Chantal Bacon) that ...
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Banana Muffins Free Spirited Sisters

Banana Muffins

So by now you probably have a good idea that I love baking with bananas.. think Banana Oat Pancakes, Hemp Seed Banana Bread.. the list goes on! Aaaaand I love to bake muffins. At least once a week at my place. They’re just so easy to knock up, freeze and ...
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Omegas Free Spirited Sisters

All About Omegas: are you getting yours?

You may have heard about the importance of having fatty acids in your diet. But sometimes the information out there is a little confusing, from how many chains each one contains to how much we need of each type. Here we’ll go through the 5 different types of fatty acids, ...
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Spicy soup recipe Free Spirited Sisters

Spicy soup

When I had a cold a little while back I just wanted some nice warm soup. But I didn’t want processed, canned soup (or to go to the store!). I wanted a soup full of turmeric to help with inflammation and I wanted it a little spicy because I like ...
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Apple Cinnamon Cake Free Spirited Sisters

Apple Cinnamon Cake

Don’t you just love the combination of apple and cinnamon? For me, these two luscious ingredients bring good memories from my childhood of comfort and taste that will stay with me forever. My kids and I have grown to love an apple chopped up with a sprinkle of cinnamon warmed ...
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Mocha Wake-up Shake Free Spirited Sisters

Mocha Wakeup Shake

Two of the loves of my life… chocolate and coffee! Married in a super-yummy shake to get your morning off to a good start. You can use any protein powder for this recipe but I love this Dutch Chocolate Complete one by Juice Plus. It has a good serve of ...
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Shrimpy pasta recipe Free Spirited Sisters

Shrimpy pasta

Going Mediterranean style for your meals? This one is easy to throw together on one of those busy nights (every night?!) and tasty too! The shrimpy pasta is easily customizable (throw in whatever veggies and pasta you like!) and has a bunch of flavor from the leeks, and fresh herbs ...
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Banana Oat Pancakes Free Spirited Sisters

Banana Oat Pancakes

This Banana Oat Pancake recipe is adapted from one I found on Goodful a little while back, that has become a fave in our house. It’s a  clean, healthy and naturally sweet version of pancakes that are nice and easy to whip up for breakfast. My daughter likes to add ...
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choc banana bites recipe free spirited sisters

Decadent choc banana bites

It’s nearly Valentine’s Day! What a great excuse to have some chocolate! You could share these yummy bites, or…not! A little choccy definitely counts as self-care if it makes you feel good. We have a delicious recipe for a Choccy fix on the site that we love. I’ve adapted that ...
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Vailla Berry Protein Smoothie Free Spirited Sisters

Vanilla Berry Protein Smoothie

Sometimes it’s a bit of a rush to get out the door in the morning at our house. Whether it’s school or sports or wherever we’re going. No matter what time we get up (which is usually pretty early thanks to my youngest child aka alarm clock!), I seem to ...
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The Power of Plants Free Spirited Sisters

The Power of Plants – Phytonutrient Powerhouses

There’s no denying the growing evidence of the benefit of a plant-based diet to our health and the environment. Eating a diet that focuses on fruit, vegetables, nuts, seeds, legumes and grains has been proven to reduce the incidence of obesity, cancer, diabetes and heart disease just to name a ...
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Lemon slice recipe Free Spirited Sisters

Lemon bars

These lemony bars are sweet and tart and so very delicious! With just the right amount of tang they make a lovely decadent treat, while still being healthy and good for you! I recently started making my own almond milk and had been drying out and storing the pulp in ...
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Fresh Risoni Salad Free Spirited Sisters

Fresh Risoni Salad

This simple, fresh little recipe is perfect for those times you say “I’ll bring a salad” and then forget until it’s an hour before go time! I have made this so many times, I actually started to call it my ‘one-trick pony risoni’, but it has always been a crowd-pleaser ...
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Miso soup Free Spirited Sisters

Quick Miso Soup

Miso soup is a super quick and nutritious soup, packed with protein and good-for-your-gut probiotics. Miso paste is made from fermented soybeans. The fermentation process produces good bacteria, which benefit our gut health and can help with immunity. Miso paste is also high in antioxidants. Nutrient-dense kelp is great for ...
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Clean School Lunchbox Free Spirited Sisters

Clean School Lunchbox: give them good fuel to learn

SCHOOL’S BACK! After a long, beautiful Summer, you kind of forget about the kids having to go back to school altogether. As the day approaches, there might be a collective sigh of relief for some mums and dads or a touch of ‘Where did that time go! I was enjoying ...
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Lunchbox Crustless Quiche Free Spirited Sisters

Lunchbox Crustless Quiche

This Lunchbox Crustless Quiche is a super-easy, whizz-together recipe, perfect for lunchboxes or even an easy dinner paired with a salad. It’s got a good bunch of greens in there, but not so overpowering that the kids will turn their noses up! You can omit the flour if you’re gluten-free ...
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Kid-friendly sushi wraps recipe free spirited sisters

Kid-friendly “sushi” wraps

It’s inevitable; school lunches end up running the same cycle of what the kiddos will actually eat. They get bored (so would I!). Add these “sushi” wrap style sandwiches and try out a bunch of combos to break the rut. The faves at our house are peanut butter and banana ...
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Apricot Coconut Energy Balls Free Spirited Sisters

Apricot Coconut Energy Balls

These Apricot Coconut Energy Balls are a yummy snack to have on the go. They’ll give you a boost of energy and a nice little protein kick from the chia seeds. You could even add some protein powder to give them extra oomph! They are nut-free so are perfect for ...
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choc maca energy bars recipe free spirited sisters

Choc maca energy bars

Maca is a great supplement for extra energy and vigor and these choc maca energy bars throw in a hit of raw cacao too! Not to mention the goodness of omega threes found in the seeds. Overall these bars pack a nutritional and energy punch and are tasty too! At ...
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Detox Salad with Tahini DRessing Free Spirited Sisters

Crunchy Detox Salad with Tahini Dressing

Time to get back on track with healthy eating? This Crunchy Detox Salad with Tahini Dressing will help you do just that. It’s got a beautiful combination of crunch and flavour, and is brimming with colour and foods that naturally detox your body. Get ready to get your health back ...
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Juice Cleansing Free Spirited Sisters

Juice Cleansing: Is it Worth It?

Juice Cleansing has been around for a long time, varying in appeal and popularity along the way. It’s where you drink only freshly juiced fruit and vegetables for 1 or more days to help detoxify your body and eliminate toxins. There are at least two camps when it comes to ...
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Kombucha recipe process Free Spirited Sisters

Kombucha – get your detox benefits and much more!

Kombucha has been around for at least 2000 years and is basically tea that has fermented with a Simulated Colony of Bacteria and Yeast (SCOBY). The Scoby is sometimes called a mushroom, but that is not technically correct. It sounds (and looks) gross, but the result is a nutrient-rich and ...
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Sweet Potato Haloumi Salad

Sweet Potato Haloumi Salad

I love a good salad. My body craves it and I just feel the healthy vibes as I eat it. But it has to be a gooood salad. Not just leaves and dry veggies. It’s got to have substance and a good dressing to bring it all together. This Sweet ...
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5 Day Clean Eating Reset Free Spirited Sisters

5-Day Clean Eating Reset

Christmas is a wonderful time of year spent in the company of loved ones and indulging in copious amounts of delicious food and drinks. Hearts and tummies full! And man did I enjoy it this year! I don’t believe in being too restrictive at these special times of celebration. But ...
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Green smoothie recipes free spirited sisters

Green smoothies – get glowing

Green smoothies sound, well, green and honestly when I started making them many years ago they actually tasted like freshly mown grass. Not fun, but I would choke them down for the health benefits! The deliciousness has come a long way since then and now I savor, rather than just ...
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spiked hot chocolate grown up alcoholic hot cocoa

Spiked hot chocolate – get your cup of cheer

We love some hot chocolate and healthy mochas at our house, and the weather is cooling down just enough to give us a great excuse to drink them…often. We do like to keep it healthy though, so we use raw cacao as the delicious chocolatey base. You can check out ...
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Lime Ginger Cocktail Free Spirited Sisters

Lime Ginger Cooler

The festive season is upon us (YAY!) and it’s time to relax a little, spend some quality time with our loved ones and soak up all the goodness of the holidays. For some (including me!), this might involve a cocktail or two. But it doesn’t mean you have to completely ...
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caprese salad sticks appetizer free spirited sisters

Caprese bites – salad on a stick!

The holidays are a great time to flex your entertaining muscle and try out some new recipes to bring to events. But sometimes you just need something super easy to throw together too. This is especially important when you’re a bit busy prepping for other events, ya know like when ...
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Thai Chicken Bites Free Spirited Sisters

Thai Chicken Bites

These Thai Chicken Bites are super quick and easy to make and are the perfect appetizer to bring along to your next festive gathering. I got the original recipe from a while back and have changed it over the years to suit different palates in our house. It’s brimming ...
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clean eating on the go

Keep it clean! Clean eating on the go

It’s that time of the year when many of us are traveling to spend time with family, or vacationing or just running around crazy-style getting it all done! It may seem difficult to stick to clean eating while you’re on the go, especially while traveling. But the truth is, it ...
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Carrot and Walnut Cake Free Spirited Sisters

Carrot and Walnut Cake

This Carrot and Walnut Cake recipe is an old favourite, tweaked a little to make it that little bit more healthy. I just love the crunch of the walnuts in this cake and enjoy having a piece with my arvo coffee on the reg! Print Carrot and Walnut Cake Course ...
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Antipasto pasta recipe Free Spirited Sisters

Antipasto Pasta

Oh, how I love me some Italian food! Mum did an Italian cooking course when we were young, so we got to try a lot of wonderful dishes and it created a love of olives, sun dried tomatoes, basil and much, much more. Fast forward a few years and we ...
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Mum's Chicken Cacciatore Free Spirited Sisters

Mum’s Chicken Cacciatore

Ohhh the memories we have of our beautiful Mum creating and preparing delicious meals in the kitchen are endless. Mum always had a special way of doing things in the kitchen and was very meticulous in her method and presentation. An especially vivid memory I have was when Mum fulfilled ...
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Mango Coconut Smoothie Pops Free Spirited Sisters

Mango Coconut Smoothie Pops

As the weather is warming up here in Australia, there is nothing better than grabbing a nice cold smoothie pop out of the freezer to cool you down (you thought I was going to say beer then didn’t you?!). These Mango Coconut Smoothie Pops are the perfect tropical treat. Whizz ...
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Super Seeded Bircher Muesli recipe Free Spirited Sisters

Super Seeded Bircher Muesli

Bircher Muesli is a raw form of granola and is typically soaked in milk before eating. This is a base recipe heavy on heart-healthy seeds that you can add to or change around based on your likes and preferences. I usually add cinnamon and a little sweetener (maple syrup or ...
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pumpkin mac n cheese recipe free spirited sisters

Pumpkin Mac’ n’ Cheese

Do you still have leftover (uncarved) Halloween pumpkins? No judgment here…so do we. Try this delicious way to use them up and add some healthy veggies to your day as well. Added bonus, it’s a kid favorite – win! My daughter couldn’t get enough of it, which I promise, is ...
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Hour of Power 50 Snacks Free Spirited Sisters

Hour of Power – Clean Snack Prep

Do you want to eat clean snacks but feel like it’s too time-consuming to make them all the time? Well, what if I told you, you can make 5 recipes in 1 hour and have 50 serves of snacks? It can be done and I’m here to show you how ...
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Seed Banana Bread portions Free Spirited Sisters

Hemp Seed Banana Bread

There is nothing like the smell of fresh Banana bread…am I right?! This version has the added superfood boost of hemp seeds, which are a super-nutritious seed packed with protein. With natural sweetness from the bananas, there’s no need for added sugars in this recipe. Enjoy! Print Hemp Seed Banana ...
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Pumpkin Chia Muffins Free Spirited Sisters

Pumpkin Chia Muffins

Looking for a clean muffin recipe with a veggie hit to boot? Here it is! These Pumpkin Chia Muffins are so soft and delicious and just make you feel happy. If you don’t have pumpkin on hand, you can replace it with banana or any other fruit you like. I ...
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Chocolate Pancakes Free Spirited Sisters

Chocolate Pancakes

When I was a little tacker, my beautiful Nan told me her pancake recipe and it stuck with me. 2 + 2 + 2. 2 cups of flour, 2 eggs and 2 cups of milk. I can’t be sure if that was the entire recipe (help me out here fam!) ...
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Choc Maca Bliss Balls Recipe Free Spirited Sisters

Chocolate Bliss Balls

There are loads of Bliss Ball recipes out there but this is my favourite one! I make them often and they are devoured by the fam…ahem I mean me. Well I do share sometimes! They have just 5 ingredients and can be whizzed up in no time. Roll them up ...
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Clean Thanksgiving sides Free Spirited Sisters recipes

Clean Up Those Thanksgiving Sides!

It’s that time of year again when we tend to overindulge in the goodness of the Thanksgiving feast. But fear not! We have put together a lovely group of clean Thanksgiving sides, that also happen to be vegan. Keep in mind, you can always substitute non-vegan ingredients – it’s your ...
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Free Spirited Sisters Almond Maple Oat Slice

Almond Maple Oat Slice

This Almond Maple Oat Slice recipe has only 3 ingredients and takes just 5 minutes to prepare. Added bonus is you don’t have to bake it! It needs a couple of hours to set in the fridge, so make it the night before and have it as a quick grab ...
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Brussel Sprouts and Sweet Potato Roast Free Spirited Sisters recipe

Balsamic Sweet Potato and Brussel Sprout Roast

Who doesn’t love some delicious Brussel sprouts? Ok, so maybe a few people, but these aren’t the over-boiled Brussel sprouts that may be making you cringe. When roasted, these sprouts lose their bitterness and become quite yummy indeed. And when you add a balsamic glaze they develop a just a ...
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Vegan onion gravy recipe Free Spirited Sisters

Vegan Onion Gravy

On blustery winter nights, a nice warm bowl of mashed potato and gravy can do wonders for the body and the soul. Not to mention, the Thanksgiving and Christmas spread wouldn’t be the same without either of them! The sage and rosemary in this Vegan Onion Gravy give it a ...
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Clean Thanksgiving sides Free Spirited Sisters recipes

Creamy Vegan Mashed Potatoes

I love me some mashed potatoes at Thanksgiving and Christmas and…ok anytime! There’s something so comforting about the creamy texture and I love the hints of salt and garlic that make the creaminess come alive. But being vegan, I thought it would be tricky to recreate. Cashew cream to the rescue! Just a ...
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Nutty granola recipe Free Spirited Sisters

Nutty Granola

Granola (or Muesli as it’s known in Oz!) is a favourite in our house. We have tried so many different store bought ones but after making this Nutty Granola for the first time a few years ago, we haven’t looked back. It’s full of flavour and knowing it has clean ...
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Cleam Eating Beginners Guide Free Spirited Sisters

Clean Eating – a Beginners Guide

Clean eating is consciously choosing foods that are as close to their natural state as possible. Real foods that have been minimally processed or refined that will nourish your body from the inside. When you eat clean, the emphasis is on eating lots of fruit and vegetables, nuts, whole grains, ...
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Free Spirited Sisters Choccy Fix Recipe

Choccy Fix

I LOVE chocolate! It is one of the loves of my life and I could polish off a block of the stuff in one sitting like nobody’s business! And just to be clear, this could so easily be Claire writing this post as it’s definitely a family trait. When we ...
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Lentil turmeric stew

Warming Turmeric Lentil Stew

The weather is trying to turn “fallish”, but it is California, so it’s taking a minute. Nonetheless, we have had a couple of chilly mornings and I’ve had a craving for a nice, warming stew full of hearty, healthy goodness. I’ve also been trying to incorporate more Turmeric into the ...
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