Cook Book Fabulous Recipes Featuring Your Favourite So Good 5 Smoothies

Cook Book Fabulous recipes featuring your favourite So Good 5 Smoothies

Lunch & dinner 21

Breakfast 13 Snacks 37 Desserts 28 Table of contents

Smoothies Desserts Purple Berry Smoothie ...... 6 Chocolate Brownies ...... 33 Fruit and Vege Delight ...... 7 Chai Pops ...... 34 Choc Mint Smoothie ...... 8 Blueberry Chia Pudding ...... 35 Salted Caramel Smoothie ...... 9 Rhubarb and Sago Cups ...... 37 Raspberry Velvet Smoothie ...... 10 Choc Banana Mousse ...... 38 Tropical Green Vegan Smoothie ...... 11 Creamy Coconut Rice ...... 39 Banana Spice Smoothie ...... 12 Frozen Coconut Dessert Bars ...... 41 Choc Pomegranate and Lime Popsicles ...... 42 Breakfast Hot Bircher Porridge ...... 14 Snacks Mini Muesli Loaves ...... 15 Raspberry and Coconut Bread ...... 44 Overnight Breakfast in a Jar ...... 16 Bliss Balls ...... 45 Natural Banana Bread ...... 17 Cinnamon and Pecan Scrolls ...... 47 Almond Pancakes with Caramelised Pears ...... 19 Almond and Sultana Spice Cake ...... 49 Acai & Pomegranate Breakfast Bowl ...... 20 Banana and Pear Hotcakes ...... 51

Lunch and Dinner Coconut and Herb Noodle Salad ...... 23 Tofu and Broccoli Green Curry ...... 24 Thai Sweet Potato Soup ...... 25 Vegetarian Laksa ...... 27 Satay Tofu and Vegetables ...... 29 Vegetableg table BaBakeke ...... 30 SweetSweet PotatoPotato & ZZucchiniucchini FrFrittersitters ...... 31 Introduction

Hi! This e-Recipe Book was lovingly put together by the team at So Good to showcase our customers’ favourite recipes and the many uses of our delicious Soy and Almond milks.

We want to make everyday cooking delicious, healthy and easy, and would like to show you how So Good can be a part of that. Most recipes can be made with different So Good products, depending on whether you prefer soy or almond milk.

Today is a gift, so open it well, with good choices that are brighter and better, leaving you feeling great. Go on, make today So Good. xoxo

The team.

SmoothiesSmS ooo ththies 4 Tropical Green Vegan Smoothie page 11

Smoothies

Made with a variety of different wholefoods, these smoothies help deliver an extra boost of vitamins, minerals and ﬁbre. These recipes will make it easy for you to start enjoying smoothies on a daily basis to make each day So Good. Purple Berry Smoothie PREP COOKING DIFFICULTY MAKES 5 MINS 0 MINS EASY 2 SERVINGS Ingredients 1 cup So Good Almond Coconut milk Unsweetened Nutritional information 1/4 cup blueberries

1/4 cup frozen blackberries PER SERVE Energy 460kJ - 110 Cal 1 banana Protein 2g 3 ice cubes Fat, Total 2g - Saturated Fat 0.5g 1 cup spinach (optional) Carbohydrate 20g - Sugars 19g Dietary Fibre 2.8g Sodium 75mg Method 1. Place all ingredients into a blender with ice cubes and blend until smooth. 2. Pour into jar and enjoy!

Smoothies 6 Fruit and Vege Delight PREP COOKING DIFFICULTY MAKES 5 MINS 0 MINS EASY 2 SERVINGS

1 frozen banana 3 medjool dates Ingredients Nutritional information 1/2 cup blueberries 1 1/2 cups So Good Almond milk 5 strawberries PER SERVE Unsweetened Energy 680kJ - 163 Cal 1/4 cucumber 1 handful of ice Protein 4g 1 stick of celery Fat, Total 3g - Saturated Fat 0.2g 1/2 cup pineapple Carbohydrate 28g - Sugars 24g Sodium 92mg Potassium 512mg Calcium 183mg 1. Blend all ingredients until smooth. Iron 1mg Method Dietary Fibre 5g 2. Enjoy!

Smoothies 7 Choc Mint Smoothie PREP COOKING DIFFICULTY MAKES 5 MINS 0 MINS EASY 1 SERVING

1 cup So Good Soy milk Regular Ingredients Nutritional information 1/2 cup ice 2 tablespoons cocoa powder PER SERVE Energy 1220kJ - 292 Cal 2 tablespoons chopped dates Protein 9g 5 mint leaves Fat, Total 9g - Saturated Fat 2g Optional: Add an extra boost by adding: Carbohydrate 43g 1 tbsp. flax seeds & 2 cubes of frozen spinach. - Sugars 23g Sodium 253mg Potassium 1170mg Calcium 349mg 1. Blend up in your mixer. Iron 4mg Method Dietary Fibre 9g 2. Enjoy!

Smoothies 8 Salted Caramel Smoothie PREP COOKING DIFFICULTY MAKES 5 MINS 0 MINS EASY 1 SERVING Ingredients 1 cup So Good Almond milk 1 pinch of salt Nutritional information Unsweetened 1 tablespoon Sanitarium PER SERVE 1 frozen banana Natural Crunchy Energy 1879kJ - 449 Cal Peanut Butter 1 tablespoon Protein 12g raw cashews 1 handful of ice Fat, Total 23g - Saturated Fat 3g 1 handful Medjool dates Carbohydrate 48g - Sugars 38g Sodium 242mg Potassium 830mg Method 1. Blend up in your mixer. Calcium 226mg Iron 1mg 2. Enjoy! Dietary Fibre 7g

Smoothies 9 Raspberry Velvet PREP COOKING DIFFICULTY MAKES Smoothie 5 MINS 0 MINS EASY 1 SERVING Nutritional information Ingredients 1/4 cup oats 1 PER SERVE /2 cup raspberries Energy 1280kJ - 307 Cal 1 scoop of chocolate protein powder Protein 8g (or 2 tablespoons cocoa powder) Fat, Total 8g 1 cup So Good Almond Coconut milk Unsweetened - Saturated Fat 2g Carbohydrate 43g 3 medjool dates - Sugars 24g Sodium 93mg Potassium 470mg 1. Blend up in your mixer. Calcium 257mg Method Iron 2mg 2. Enjoy! Dietary Fibre 13g

Smoothies 10 Tropical Green Vegan PREP COOKING DIFFICULTY MAKES Smoothie 5 MINS 0 MINS EASY 1 SERVING Nutritional information Ingredients 1/3 cup frozen spinach 1 PER SERVE /2 cup pineapple Energy 698kJ - 167 Cal 1/2 cup fresh or frozen mango Protein 4g 2/3 cup So Good Coconut milk Fat, Total 6g - Saturated Fat 4g 1 large passionfruit Carbohydrate 20g - Sugars 20g Sodium 60mg Potassium 653mg Method 1. Blend all ingredients except the passionfruit Calcium 179mg until smooth, Stir in the passion fruit pulp. Iron 2mg 2. Enjoy! Dietary Fibre 7g

Smoothies 11 Banana Spice Smoothie PREP COOKING DIFFICULTY MAKES 5 MINS 0 MINS EASY 1 SERVING

Ingredients 1 frozen banana Nutritional information 1 tablespoon Sanitarium Natural crunchy peanut butter PER SERVE 1 cup So Good Almond milk Unsweetened Energy 1295kJ - 310 Cal 1 teaspoon honey Protein 9g Fat, Total 17g 1 pinch of ground cinnamon - Saturated Fat 2g Carbohydrate 29g Tiny pinch nutmeg - Sugars 23g 1/2 cup of ice Sodium 90mg Potassium 560mg Calcium 204mg Method 1. Combine all ingredients and blend in a Iron 0.6mg high speed blender for 1 minute. Dietary Fibre 5g 2. Enjoy!

SmoothiesSmoothiees 1122 Acai & Pomegranate Breakfast Bowl page 20

Breakfast

The So Good team have put together a range of their favorite breakfast recipes for you to share and enjoy. Whether you spend a little or lot of time in the kitchen, these breakfasts are all about loving the good stuff! Hot Bircher Porridge

Ingredients 3 cups rolled oats 2 cups So Good Coconut milk Unsweetened PREP COOKING DIFFICULTY MAKES 10 MINS 5 MINS EASY 4 SERVINGS ¾ cup orange juice 2 tablespoons honey Nutritional information ½ cup raisins, roughly chopped PER SERVE ¼ cup chopped dried mango or dried apricots Energy 1280kJ - 305 Cal Protein 8g 2 tablespoons LSA (Linseed, Sunﬂower and Almonds) Fat, Total 7g - Saturated Fat 2g 1 medium apple, peeled, grated Carbohydrate 53g 1 medium pear, peeled, grated - Sugars 27g Sodium 31mg Potassium 550mg To serve, strawberries, halved, blueberries and slivered almonds Calcium 133mg Iron 3.9mg Dietary Fibre 6.2g

Method 1. Co Combinembine oats,oats, So GoodGood CoconutCoconut milkmilk 3.3 Se Serverve in warmwarm bowlsbbowls toppedtopped withwith Unsweetened,Unsweetenedd, juice,juiice, honey,honey, raisinsraisins andand strawberries,strrawbberries, blueberriesblueberries andand sliveredslivered drieddried mamangongo in largelarge bowl.bowl. Cover;Cover; refrigeraterefrigerate almonds and extra overnight. So Good Coconut milk Unsweetened.

2. Next morning in a saucepan add the soaked Some hot tips… oats, LSA, almonds apples and pear and a little more coconut milk or water if mixture 1. Best prepared a day ahead. is too thick. Heat slowly over a low heat, for 2. Any dried fruit can be added to the soaked oats. about 5 minutes. Breakfast 14 Mini Muesli Loaves

Ingredients 1 ½ cups natural muesli 1 cup wholemeal self-raising flour PREP COOKING DIFFICULTY MAKES 10 MINS 30 MINS EASY 8 SERVINGS 1 cup grated carrot, firmly packed 1 large green apple, grated Nutritional information ½ cup cranberries PER SERVE ½ cup flaked coconut, toasted Energy 1450kJ - 347 Cal Protein 6g 4 medjool dates, seeded Fat, Total 16g

1 - Saturated Fat 5g /3 cup oil Carbohydrate 41g 1 cup So Good Coconut milk Unsweetened - Sugars 22g Sodium 156mg 2 eggs, lightly beaten Potassium 351mg Calcium 68mg Iron 2mg Dietary Fibre 7g

Method 1.1 PlacePl muesli, sifted ﬂour, carrot, apple, 5. Spoon mixture into lightly greased cranberries & coconut into a large bowl. 8 hole loaf tin tray. 2. Place dates, oil and So Good Coconut milk 6. Bake in a moderate oven, 180C, for Unsweetened in a blender and blend until 30 minutes or until golden. Makes 8. combined. 3. Combine date mixture and eggs. 4. Add liquid ingredients to dry ingredients and mix gently until just combined. Breakfast 15 Overnight Breakfast in a Jar

Ingredients 2 cups strawberries 2 cups So Good Coconut milk Unsweetened PREP COOKING DIFFICULTY MAKES 10 MINS 5 MINS EASY 4 SERVINGS 2 tablespoons honey ½ cup unsweetened shredded coconut Nutritional information 1 cup rolled oats PER SERVE ½ cup chia seeds Energy 1500kJ - 360 Cal Protein 8g ½ teaspoon cinnamon Fat, Total 18g 1 cup blueberries - Saturated Fat 9g Carbohydrate 35g - Sugars 19g Sodium 44mg 1. Place berries, So Good Coconut milk Potassium 359mg Method Calcium 231mg Unsweetened and honey in a blender and Iron 3mg process until smooth. Dietary Fibre 12g 2. Pour mixture into a large bowl. Add remaining ingredients and mix well. 3. Pour evenly into 4 mason jars. Refrigerate for several hours or overnight. 4. Stir before serving and top with other fresh fruit.

Breakfast 16 Natural Banana Bread No added sugar

1 cup wholemeal self-raising ﬂour Ingredients PREP COOKING DIFFICULTY MAKES 1 cup white self-raising ﬂour 15 MINS 1 HOUR EASY 10 SERVINGS 1 teaspoon cinnamon Nutritional information 4 very ripe bananas, mashed PER SERVE 2 eggs, lightly beaten Energy 1100kJ - 263 Cal ½ cup light olive oil Protein 5g Fat, Total 13g ½ cup So Good Soy milk Regular - Saturated Fat 2g Carbohydrate 29g 1 teaspoon pure vanilla essence - Sugars 7g Sodium 202mg 1 banana, extra Potassium 264mg Calcium 43mg Iron 0.9mg Dietary Fibre 3.6g

Method 1. Sift ﬂours and cinnamon into a large bowl. 5. Bake in a slow oven, 150ºC, for 1 hour. Cuts into 10 slices. 2. Combine remaining ingredients, except extra banana and gently fold into dry ingredients. A hot tip… 3. Place mixture into a greased and lined 12cm x 22cm loaf tin. Using very ripe bananas give this recipe sweetness without adding sugar 4. Cut extra banana into 4 even slices lengthwise and arrange on top of banana bread.

Breakfast 17

Almond Pancakes with Caramelised Pears

Ingredients 1¼ cups self-raising ﬂour, sifted 1 tablespoon caster sugar PREP COOKING DIFFICULTY MAKES 10 MINS 15 MINS EASY 4 SERVINGS 1 cup So Good Almond Coconut milk, plus ¼ cup extra 2 eggs Nutritional information 1 teaspoon lite olive oil spread PER SERVE 2 pears, cored, cut into thin wedges Energy 1740kJ - 415 Cal Protein 17g ¼ cup golden syrup Fat, Total 9g - Saturated Fat 3g 2 tablespoons shredded coconut, toasted Carbohydrate 66g - Sugars 28g Sodium 374mg Potassium 472mg Calcium 169mg Method 1. Combine ﬂour and sugar together in a large Iron 2.2mg bowl. Whisk So Good Almond Coconut milk Dietary Fibre 4.3g and eggs together and pour into a well in centre of dry ingredients. Whisk, to form a smooth batter. 3. Melt spread in same pan on medium. Cook 2. Heat a lightly greased, non-stick frying the pears for 2-3 mins, until beginning to pan on medium. Cook ¼ cup of batter, in soften. Add the golden syrup and extra batches, for 2 mins, until bubbles appear Almond Coconut milk and simmer for 2-3 on surface and begin to pop. Turn and cook mins, until reduced slightly. for another 1 min, until golden. Repeat with 4. Stack pancakes on each serving plate. remaining batter. Stack on a plate, cover and Spoon over pears and top with toasted keep warm while cooking pears. coconut.

Breakfast 19 Acai and Pomegranate Breakfast Bowl

Ingredients 100g frozen unsweetened acai, roughly broken ½ cup pomegranate seeds PREP COOKING DIFFICULTY MAKES 10 MINS 0 MINS EASY 2 SERVINGS ½ cup berries of choice 1 frozen banana, chopped Nutritional information 1 cup So Good Almond milk Unsweetened PER SERVE Energy 1450kJ - 347 Cal Protein 6g Fat, Total 8g To pp i n g s 2 tablespoons granola or natural muesli - Saturated Fat 1g Carbohydrate 59g 2 tablespoons berries of choice - Sugars 49g Sodium 87mg 2 tablespoons pomegranate seeds Potassium 741mg Calcium 192mg 2 tablespoons chia seeds Iron 2.7mg Dietary Fibre 10.5g

Method 1. Place acai, pomegranate seeds, berries, Some hot tips… banana and almond milk in a blender and ½ blend until thick and creamy. – Pomegranate can be replaced with cup any extra berries of choice 2. Pour mixture into bowl and top with granola, chia seeds, pomegranate and – Acai is a frozen product found at health food shops berries of choice. Serves 2 – Fresh or frozen berries can be used in this recipe

Breakfast 20 Thai Sweet Potato Soup page 25

Lunch & Dinner

These Lunch and Dinner recipes are authentic and nutritious, with options for vegan, vegetarian, gluten-, egg- and dairy-free dietary preferences. What better way to love and nurture your favourite people, and celebrate life together.

Coconut and Herb Noodle Salad

Ingredients 125g rice vermicelli noodles 1 cup beansprouts PREP COOKING DIFFICULTY MAKES 1 cup coriander leaves 5 MINS 5 MINS EASY 4 SERVINGS 1 cup mint leaves 1 cup small basil leaves Nutritional information ¼ cup chopped roasted peanuts PER SERVE Energy 875kJ - 209 Cal DRESSING Protein 6g Fat, Total 5g ¼ cup So Good Almond Coconut milk - Saturated Fat 1g ¼ cup lime juice Carbohydrate 32g - Sugars 6g 1 tablespoon sweet chilli sauce Sodium 245mg 2 teaspoons Potassium 307mg tamari Calcium 107mg Iron 2.9mg Dietary Fibre 4.6g

Method 1. Place the noodles in a heatproof bowl and cover with boiling water. Set aside to soak for 5 mins, until soft. Drain and rinse well. Transfer to a large bowl. 2. Add beansprouts, coriander, mint and basil. 3. Mix together all dressing ingredients. Add to salad and toss to combine. Serve topped with chopped peanuts.

Snacks and sides 23 Tofu and Broccoli Green Curry

2 x 200g packs tofu curd, cubed PREP COOKING DIFFICULTY MAKES Ingredients 10 MINS 15 MINS EASY 6 SERVINGS 3 tablespoons light soy sauce 2 tablespoons peanut or vegetable oil 1 shallots or small onion, peeled, ﬁnely chopped Nutritional information 2-3 tablespoons green curry paste PER SERVE 1 head broccoli, cut into ﬂorets Energy 1010kJ - 240 Cal 150g snow peas, sliced Protein 14g 1 cup (200g) fresh or frozen peas Fat, Total 15g 1 teaspoon raw sugar, optional - Saturated Fat 2g Carbohydrate 14g 4 cups (1 litre) So Good Soy milk Regular - Sugars 9g 1 lime or small lemon, juice of Sodium 714mg Potassium 690mg To garnish, pea sprouts, shredded spring onion, fresh coriander leaves Calcium 295mg Iron 6mg Dietary Fibre 4.4g

Method 1. Toss the tofu cubes in soy sauce and leave 4. Pour over the Sanitarium So Good Soy milk to marinate for 15 minutes or so while you Regular. Season to taste with 1 teaspoon prepare the vegetables. sugar if needed to reduce spice and balance flavour. Heat through for 5 minutes, until the 2. Heat the oil in a wok or large frying pan until vegetables are tender. Season finally with a hot. Drain the tofu cubes and stir-fry at a high squeeze of lemon or lime juice. temperature until well browned on all sides and just firm. Drain on kitchen paper towel. 5. Serve in a flat bowl garnished with pea sprouts and chopped coriander. Bowls of brown rice 3. Wipe out the wok. Add the shallots and are the perfect accompaniment to the curry. the green curry a paste and stir well. When the paste smells really fragrant, return the A hot tip… tofu to the wok and mix it into the paste, Make all year round by adding any seasonal reheating the ingredients as you stir. Add the greens to this soup. vegetables and continue to stir. Lunch & Dinner 24 Thai Sweet Potato Soup You can add as much heat to this soup as you like.

Ingredients 750g sweet potato (kumara) peeled and chopped 2 cups water PREP COOKING DIFFICULTY MAKES 2 teaspoons canola oil 15 MINS 20 MINS EASY 4 SERVINGS 1 medium onion, chopped Nutritional information 2 teaspoons red curry paste 2 tablespoons chopped lemon grass PER SERVE 1 teaspoon brown sugar Energy 1506kJ - 107 Cal Protein 3.7g 1 ¼ teaspoons salt Fat, Total 3g - Saturated Fat 0.5g 2 cups So Good Soy milk Regular Carbohydrate 19g - Sugars 3g 1 cup lite coconut milk Sodium 133mg 2 teaspoons chopped fresh coriander Potassium 163mg Calcium 28mg Iron 1mg Dietary Fibre 2.3g

Method 1. Place sweet potato and water in a large 4. Add brown sugar, salt, So Good Soy milk saucepan. Bring to the boil, then reduce heat, Regular, and coconut milk. Blend or process cover and simmer until sweet potato is soft. mixture until smooth and creamy. 2. Heat oil in a frypan. Sauté onion, curry paste 5. Reheat but do not boil. Stir through coriander. and lemon grass until soft. Serve garnished with extra coriander. 3. Remove from heat and add to sweet potato.

Lunch & Dinner 25

Vegetarian Laksa

Ingredients 3 eggs, at room 400g small button temperature mushrooms, cleaned, PREP COOKING DIFFICULTY MAKES 1 medium onion, peeled, trimmed 20 MINS 10 MINS EASY 6 SERVINGS roughly chopped ½ to 1 teaspoon 2 cloves garlic, peeled, grated lemon zest Nutritional information roughly chopped 2 cups (500ml) Sanitarium 1 to 2 red chillies, So Good Coconut milk PER SERVE de-seeded and roughly Unsweetened Energy 990kJ - 240 Cal chopped 1 cup (250mls) hot salt- Protein 14g Fat, Total 14g 2.5cm piece of fresh reduced vegetable stock - Saturated Fat 4g ginger, peeled, roughly 350g Singapore egg Carbohydrate 14g chopped noodles - Sugars 9g Sodium 183mg ½ teaspoon turmeric 1½ cups fresh mung Potassium 539mg 1 tablespoon tomato bean sprouts Calcium 186mg paste 2 spring onions, trimmed, Iron 5.5mg 2 tablespoons peanut or thinly sliced Dietary Fibre 2.8g vegetable oil To serve: lime wedges, 500g ﬁrm tofu, cut into 3 hard-boiled eggs cubes

Method 1. Place eggs in a pot of cool water. Bring to the through and coloured. Add the So Good boil, and once boiling cover the saucepan with Coconut milk Unsweetened and vegetable a lid and turn the heat off. Leave for 12 minutes. stock and bring slowly to the boil. Simmer Then drain, and refresh whole eggs in cold gently for 5 minutes. Season to taste. water, to stop cooking process. Set aside. 4. In a separate saucepan, bring water to boil add 2. Put the onion, garlic, chillies, ginger, noodles and cook for 2-3 minutes, according to turmeric and tomato paste into a blender or packet instructions. Once cooked drain and food processor to make a paste. Use 2-3 keep warm. tablespoons water to thin the paste if too thick. 5. To serve, divide the drained noodles into each of 3. Heat the oil in a large, heavy-based saucepan. six deep, warmed soup bowls. Ladle the broth, Add the paste and fry gently on a low heat and tofu evenly among the bowls, top with for about 5 minutes until the paste is dry bean shoots, half a hardboiled egg and thinly and aromatic. Add the lemon zest, tofu and sliced spring onions and serve immediately with mushrooms, and a fry until the tofu has heated optional lime wedges to squeeze over.

Lunch & Dinner 27

Satay Tofu and Vegetables

Ingredients 350g ﬁrm tofu ½ cup So Good Soy 1 tablespoon olive oil milk Lite PREP COOKING DIFFICULTY MAKES ½ teaspoon mild 20 MINS 30 MINS EASY 6 SERVINGS MARINADE curry powder 1 cup pineapple juice ½ cup reserved marinade Nutritional information 2 tablespoons soy sauce 1 ½ tablespoons 2 cloves garlic, crushed lemon juice PER SERVE 1 teaspoon honey Energy 980kJ - 234 Cal VEGETABLES Protein 13g SATAY SAUCE Fat, Total 14g 1 carrot, sliced - Saturated Fat 2.3g ½ cup Sanitarium 1 red capsicum, sliced Carbohydrate 14g - Sugars 12g Crunchy Peanut Butter 1 cup snow peas 1 small onion, diced Sodium 480mg ½ cup broccoli ﬂorets Potassium 505mg 1 cup vegetable stock Calcium 131mg 1 teaspoon cumin Iron 5.3mg Dietary Fibre 4.2g

Method 1. Cut tofu into eight 1cm thick small rectangles. 5. Bring mixture to the boil, reduce heat and simmer continuously for 5 minutes. 2. Combine all marinade ingredients in a shallow dish and place tofu in marinade and stand for 6. Whilst sauce is simmering, heat remaining oil 30 minutes. in the frypan. Stir-fry carrot, capsicum, snow peas and broccoli for 2-3 minutes. 3. Heat half the oil in a frypan. Cook tofu until golden brown on both sides, set aside and 7. Add tofu to the frypan and pour satay sauce keep warm. over the vegetables and tofu. 4. Combine all sauce ingredients in a small 8. Serve over steamed rice. saucepan over medium heat.

Lunch & Dinner 29 Vegetable Bake

Ingredients 1 tablespoon oil

1 leek, sliced PREP COOKING DIFFICULTY MAKES 15 MINS 45 MINS EASY 6 SERVINGS 120g can corn kernels, drained 1 cup baby spinach leaves Nutritional information ½ punnet cherry tomatoes, halved PER SERVE 3 eggs, lightly beaten Energy 562kJ - 134 Cal Protein 6g ½ cup self-raising ﬂour Fat, Total 6g 1 ½ cups So Good Almond Coconut milk - Saturated Fat 1g Carbohydrate 14g 1 teaspoon salt - Sugars 3g Sodium 153mg Potassium 235mg Calcium 40mg 1. Heat oil in frypan and sauté leek until soft. Iron 1.2mg Method Dietary Fibre 3.3g 2. Place leek, corn, baby spinach and tomatoes in a lightly greased and lined 24cm pie plate. A hot tip… 3. Combine eggs, ﬂour, almond coconut milk and salt together in a jug. Any vegetables of choice can be used in this recipes 4. Pour liquid over vegetables. 5. Bake in a hot oven, 200ºC, for 40 minutes or until golden and set. Lunch & Dinner 30 Sweet Potato and Zucchini Fritters

Ingredients 1 cup self-raising ﬂour

1 teaspoon cumin PREP COOKING DIFFICULTY MAKES 20 MINS 20 MINS EASY 6 SERVINGS 1 teaspoon coriander 1 teaspoon salt Nutritional information 600g sweet potato, coarsely grated PER SERVE 250g zucchini, coarsely grated & squeezed of moisture Energy 1070kJ - 256 Cal Protein 8g 2 shallots, ﬁnely sliced Fat, Total 10g 3 eggs, lightly beaten - Saturated Fat 2g Carbohydrate 32g ¾ cup So Good Almond milk - Sugars 7g Sodium 597mg 2 tablespoons oil Potassium 409mg Calcium 89mg Iron 1.6mg Dietary Fibre 5g

Method 1. Sift ﬂour spices and salt into a bowl. 5. Heat oil in a large frypan and spoon ¼ cup of mixture into pan. 2. Add sweet potato, zucchini and shallots. 6. Cook until golden on both sides. Makes 12 3. Combine eggs and almond milk together fritters in a jug. 4. Pour liquid ingredients into dry ingredients and mix gently until well combined. Lunch & Dinner 31 Choc Pomegranate & Lime Popsicles page 42

Desserts

Who doesn’t love dessert? We here at So Good certainly do! So much so, we found it hard to keep it to these select few. Delight in the happiness sharing these beautiful desserts will bring, and may your cooking and kitchen be sweetened not only by these recipes, but by the memories you make when enjoying each and every one. Chocolate brownies

Ingredients 2 eggs 1 /3 cup brown sugar PREP COOKING DIFFICULTY MAKES 5 MINS 25 MINS EASY 4 SERVINGS 2 tablespoons cocoa powder 2 tablespoons So Good Soy milk Regular Nutritional information 1 tablespoon olive oil PER SERVE 2 tablespoons reduced fat margarine, melted Energy 973kJ - 233 Cal Protein 13g ¼ cup wholemeal flour Fat, Total 4.9g ¼ teaspoon baking powder - Saturated Fat 3.8g Carbohydrate 20g ¼ cup dark chocolate bits - Sugars 14g Sodium 158mg Icing sugar, for dusting Potassium 183mg Calcium 51mg Iron 1.7mg Dietary Fibre 1.3g Method 1. Preheat oven to 180°C. Line a 20cm square cake tin with baking paper. 4. Place into a prepared tin and bake for 15-20 2. Place eggs and sugar in a medium mixing bowl minutes. Leave to cool in tin then cut into 16 and beat until light and fluffy. pieces and dust with icing sugar to serve. 3. Place cocoa in a small bowl and blend with A hot tip… soy milk, oil and margarine. Fold into the egg mixture then fold in flour and choc bits. Use stencils to create shapes or patterns with the icing sugar. Get the kids involved and making their own stencils as a holiday activity.

Desserts 33 Chai Pops

Ingredients 2 cups So Good Almond milk

1 ½ cups raw cashews PREP COOKING DIFFICULTY MAKES 5 MINS 0 MINS EASY 8 SERVINGS 3 medjool dates, seeded 1 teaspoon vanilla Nutritional information 1 teaspoon ground cinnamon PER SERVE ¼ teaspoon ground nutmeg Energy 780kJ - 186 Cal Protein 4g ¼ teaspoon ground cardamom Fat, Total 13g ¼ teaspoon ground cloves - Saturated Fat 2g Carbohydrate 13g - Sugars 8g Sodium 48mg Potassium 204mg 1. Place all ingredients in blender and blend until smooth Calcium 62mg Method Iron 1.6mg and creamy. Dietary Fibre 2.6g 2. Pour mixture evenly into eight icy pop moulds. Insert wooden sticks. 3. Place in freeze until solid. Serves 8.

Desserts 34 Blueberry Chia Pudding

Ingredients 5 tablespoons of black or white chia seeds

1 cup of So Good Coconut milk Unsweetened PREP COOKING DIFFICULTY MAKES 5 MINS 20 MINS EASY 2 SERVINGS 1 banana, sliced ½ teaspoon vanilla essence Nutritional information 1 teaspoon of desiccated coconut PER SERVE BERRY COMPOTE Energy 1090kJ - 260 Cal Protein 6g ¾ cup frozen or fresh blueberries Fat, Total 13g - Saturated Fat 4g ½ tablespoon honey Carbohydrate 24g - Sugars 21g Sodium 37mg Potassium 360mg Calcium 276mg Iron 2.4mg Method 1. Mix chia seeds, So Good Coconut milk and Dietary Fibre 12g vanilla essence together. 2. Distribute ½ the mixture between two ramekins 4. To make compote, combine blueberries and and layer with sliced bananas. honey and stir over a low heat until piping hot 3. Top the puddings with remaining mixture and and soft. chill for 20 minutes. 5. Top chia puddings with blueberry compote and desiccated coconut and serve.

Desserts 35

Rhubarb and Sago Cups

Ingredients ½ cup seed tapioca (sago)

1 litre So Good Almond milk Unsweetened PREP COOKING DIFFICULTY MAKES 10 MINS 15 MINS EASY 6 SERVINGS 2 tablespoons honey

RHUBARB & BERRY COMPOTE Nutritional information

2 bunches rhubarb, washed & cut into 2cm pieces PER SERVE ½ cup water Energy 765kJ - 185 Cal Protein 3g 3 tablespoons honey Fat, Total 3g - Saturated Fat 1g 250g punnet strawberries, hulled & halved Carbohydrate 35g - Sugars 23g Sodium 76mg Potassium 235mg Calcium 161mg Iron 0.8mg Method 1. Place tapioca and 1 ½ cup of So Good Dietary Fibre 3g Almond milk Unsweetened in a large saucepan. Set aside to soak for 4 hours or overnight. 5. Combine rhubarb, water and honey in a saucepan. Bring mixture to boil then reduce 2. Add remaining almond milk and honey into heat and simmer for 10 minutes. Add the large saucepan. strawberries and simmer a further 5 minutes 3. Bring mixture to the boil over medium heat, or until fruit is soft and tender. Cool. then reduce heat and simmer for 10 minutes 6. Divide rhubarb mixture evenly between 6 or until tapioca is transparent. serving glasses. Top evenly with cooled 4. Set aside for 15 minutes to cool. tapioca.

Desserts 37 Choc Banana Mousse

Ingredients 2 bananas

1 avocado PREP COOKING DIFFICULTY MAKES 5 MINS 0 MINS EASY 4 SERVINGS ½ cup of So Good Soy 2 tablespoons of cacao (or cocoa powder) Nutritional information 1 teaspoon of Stevia/natural sweetener (optional) PER SERVE 1 teaspoon of shredded coconut (garnish) Energy 850kJ - 203 Cal Protein 3g Fat, Total 13g - Saturated Fat 2g 1. Place all ingredients into a blender and blend until Carbohydrate 18g Method - Sugars 6g smooth. Sodium 50mg Potassium 670mg 2. Spoon into a serving glass. Calcium 58mg Iron 1.2mg Dietary Fibre 4.3g

Desserts 38 Creamy Coconut Rice

Ingredients ½ cup short grain or Arborio rice

1 litre So Good Almond Coconut milk Unsweetened PREP COOKING DIFFICULTY MAKES 5 MINS 7 MINS EASY 4 SERVINGS 2 tablespoons Agave nectar 1 teaspoons vanilla Nutritional information

PER SERVE 1. Place rice, So Good Almond Coconut milk Unsweetened, Energy 770kJ - 184 Cal Method Protein 3g agave nectar and vanilla in a heavy based saucepan. Fat, Total 4g - Saturated Fat 0.8g 2. Bring mixture to the boil over medium heat, then reduce Carbohydrate 33g heat and simmer until mixture has thickened. - Sugars 12g Sodium 80mg 3. Serve with fruit of choice and toasted coconut ﬂakes. Potassium 71mg Calcium 190mg Iron 0.2mg A hot tip… Dietary Fibre 1.2g - nutritional analysis does not include toppings and garnishes. - agave nectar can be substituted with sugar.

Desserts 39

Frozen Coconut Dessert Bars

Ingredients 2 x 475ml So Good Coconut Vanilla Frozen Dessert ½ fresh pineapple, skin removed PREP COOKING DIFFICULTY MAKES 15 MINS 0 MINS EASY 8 SERVINGS ½ cup roughly chopped macadamia nuts, toasted ½ cup ﬂaked coconut, lightly toasted Nutritional information 1 tablespoon chopped fresh mint PER SERVE Energy 1030kJ - 246 Cal Protein 3g Fat, Total 15g - Saturated Fat 5g 1. Method Place frozen dessert in large bowl and break Carbohydrate 22g up with a knife. Set aside to soften for 10 - Sugars 15g minutes. Sodium 43mg Potassium 124mg 2. Place pineapple chunks in a food processor. Calcium 13mg Iron 0.4mg Processor until crushed. Drain and measure Dietary Fibre 5.9g ½ cup. 3. Fold ½ cup crushed pineapple, nuts, coconut and mint through soften frozen Some hot tips… dessert. ½ 4. Place mixture into an 8cm x 26cm bar tin. cup canned unsweetened crushed pineapple can be Press paper wrap on top and refreeze. used in this recipe 5. Remove from tin when ready to serve. Cut into 16 slices.

Lunch & Dinner 41 Choc Pomegranate and Lime Popsicles

Ingredients 475g So Good Choc Almond Frozen Dessert

¼ cup pomegranate seeds PREP COOKING DIFFICULTY MAKES 15 MINS 0 MINS EASY 6 SERVINGS zest of lime Nutritional information 1. Place dessert in large bowl and break up with a knife. Method PER SERVE Set aside to soften for 10 minutes. Energy 408kJ - 98 Cal 2. Fold through pomegranate seeds and lime zest. Protein 0.4g Fat, Total 2g 3. Pour mixture evenly into six paper cups or icy pole - Saturated Fat 2g Carbohydrate 17g moulds. Insert wooden sticks. - Sugars 3g Sodium 28mg 4. Place in freeze until solid. Makes 6. Potassium 39mg Calcium 5mg A hot tip… Iron 0.1mg Dietary Fibre 2.3g You will only need ½ a pomegranate. Break pomegranate open and remove seeds.

DessertsDesserts 4422 Raspberry and Coconut Bread page 44

Snacks

Whether it is a treat for morning tea or an after school snack you want, these recipes will be a hit. Raspberry and Coconut Bread

Ingredients 2 cups plain ﬂour, sifted

1 tablespoon baking powder PREP COOKING DIFFICULTY MAKES 5 MINS 70 MINS EASY 12 SERVINGS ½ cup caster sugar ½ cup desiccated coconut Nutritional information 1 cup So Good Almond Coconut milk PER SERVE 2 eggs Energy 648kJ - 155 Cal Protein 4g 1 cup frozen raspberries Fat, Total 4g - Saturated Fat 2.5g Carbohydrate 26g - Sugars 11g Sodium 119mg Method 1. Preheat oven to 190C or 170C fan-forced. Grease and Potassium 102mg line base and sides of a 24cm x 14cm loaf pan. Calcium 37mg Iron 0.6mg 2. Sift together the ﬂour and baking powder into a large Dietary Fibre 2g bowl. Stir in the sugar and coconut. Whisk the So Good Almond Coconut milk and eggs together. Add to dry ingredients with raspberries and mix until just combined. 3. Fill prepared pan and bake for 50-55 mins, until a skewer inserted into the centre comes out clean. Cool in pan for 10 mins before removing to a wire rack to cool completely.

Snacks 44 Bliss Balls

Ingredients 1 cup raw almonds

400g medjool dates, seeded PREP COOKING DIFFICULTY MAKES 20 MINS 0 MINS EASY 32 SERVINGS 2 cups natural cashews 2/3 cup So Good Coconut milk Unsweetened Nutritional information ½ cup desiccated coconut PER SERVE 1 teaspoon vanilla Energy 585kJ - 140 Cal

1 Protein 3g /3 cup sesame seeds Fat, Total 9g - Saturated Fat 2g 1/3 cup black chia seeds Carbohydrate 11g - Sugars 9g Sodium 5mg Potassium 177mg 1. Place almond in food processor and process until Calcium 35mg Method Iron 1mg roughly chopped. Remove and place in a medium bowl. Dietary Fibre 2g 2. Place dates, cashews, So Good Coconut milk Unsweetened, coconut and vanilla in a food process and process until mixture comes together. 3. Transfer to bowl with almonds and mix well. 4. Form mixture into balls and roll in combined sesame seeds and chia seeds. 5. Place in fridge to become ﬁrm.

Snacks 45

Cinnamon and Pecan Scrolls

Ingredients 1¾ cups white self-raising ﬂour

1 teaspoon ground cinnamon PREP COOKING DIFFICULTY MAKES 15 MINS 20 MINS EASY 10 SERVINGS 1 tablespoon brown sugar ¼ cup margarine Nutritional information 150ml So Good Soy milk Regular PER SERVE 2 tablespoons honey Energy 777kJ - 195 Cal Protein 4.4g ½ cup pecan nuts, finely chopped Fat, Total 9.8g - Saturated Fat 1.4g Carbohydrate 20g - Sugars 4.6g Sodium 56mg Method 1. Sift the flour and the cinnamon into a mixing Potassium 114mg bowl. Add sugar and stir until combined. Calcium 35mg Iron 0.7mg 2. Using your fingertips, rub the margarine into Dietary Fibre 1.4g the flour until the mixture resembles fine breadcrumbs. 3. Make a well in the centre of the flour and add 5. Slice the roll into 10 even slices and place So Good Soy milk Regular. Bring the mixture each piece cut side up onto a lightly greased together using a knife and gently knead to baking tray. form a dough. Take care not to over knead. 6. Bake in a hot oven, 200°C, for 20 minutes or 4. Using a rolling pin roll the dough out to a until the scrolls have risen and are cooked 20 x 30cm rectangle. Drizzle the honey through. Serve warm. evenly over the dough leaving a 2cm border. Sprinkle with the pecans and roll the dough from the long side to enclose the pecans.

Snacks 47

Almond and Sultana Spice Cake

Ingredients 125g margarine 1 cup (160g) sultanas PREP COOKING DIFFICULTY MAKES 1 cup (150g) currants 15 MINS 40 MINS EASY 12 SERVINGS 2 cups (250g) self-raising ﬂour 1 teaspoon ground nutmeg Nutritional information ½ teaspoon ground cinnamon PER SERVE ½ teaspoon ground cardamom Energy 1220kJ - 290 Cal ¼ teaspoon ground cloves Protein 5g Fat, Total 10g ¾ cup (150g) brown sugar - Saturated Fat 2g Carbohydrate 45g 2 eggs, at room temp - Sugars 30g 1 cup (250ml) So Good Almond Coconut milk Sodium 135mg Potassium 328mg Unsweetened Calcium 79mg ¼ cup slivered almonds Iron 1.2mg Dietary Fibre 1.7g To serve, cinnamon dusting

Method 1. Preheat the oven to 180°C. Grease 20cm 4. Pour the batter into the prepared tin and round cake tin and line with baking paper. sprinkle with slivered almonds. Bake for about 35-40 minutes, or until firm to touch 2. Melt the margarine in a saucepan and add and a skewer withdraws clean when inserted the sultanas and currants. Allow to simmer in the centre. together for 10 minutes, until the dried fruit has softened. 5. Turn out onto a rack to cool, then transfer to a plate and serve dusted with cinnamon. 3. In a large bowl. Sift together the flour, spices and sugar. In a jug mix together the A hot tip… egg with the So Good Almond Coconut milk Unsweetened. Gradually mix the egg/ You can substitute the sultanas and/or currants with raisins, dried blueberries etc. milk mix into the flour. Fold in the sultana, currants and margarine mix. Lightly fold until Serve with your favourite herbal tea. all ingredients have just been combined.

Snacks 49

Banana and Pear Hotcakes

Ingredients ½ cup self raising wholemeal ﬂour

½ cup self raising white ﬂour PREP COOKING DIFFICULTY MAKES 10 MINS 20 MINS EASY 14 SERVINGS ½ cup almond meal 1 teaspoon vanilla essence Nutritional information 2 tablespoons light olive oil PER SERVE 1 ripe banana, mashed Energy 579kJ - 138 Cal Protein 3g 2 ripe pears, peeled and mashed Fat, Total 8g 2 eggs, lightly beaten - Saturated Fat 1g Carbohydrate 11g 1 cup So Good Almond milk Unsweetened - Sugars 4g Sodium 82mg 1 tablespoon maple syrup (optional) Potassium 111mg Calcium 32mg 2 tablespoons oil, extra Iron 0.4mg Dietary Fibre 2.2g To serve, sliced banana, slivered almonds & a drizzle of maple syrup

Method 1. Place ﬂours & almond meal in a large bowl. 2. Combine vanilla, syrup, oil, banana, pear, eggs and almond milk in a medium jug. 3. Make a well in centre of dry ingredients. Pour liquid ingredients into dry ingredients. Mix gently. 4. Heat a non-stick frypan over medium heat. Lightly grease pan with extra oil and drop ¼ cup of mixture into pan. Cook until golden and bubbles appear. 5. Turn and cook on other side. Repeat with remaining extra oil and mixture. Makes 14 hotcakes

A hot tip… Make hotcakes in advance for a quick after school snack.

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