These are tried, tested and much loved recipes. Our families and friends are always unselfish and devote themselves to taste-testing these delicious creations and demand them repeatedly time and time again.

Our aim is to share with you our favourite meals and the little tricks and tips we have learnt along the way.
Time is precious.
Food is expensive.

Both are resources too valuable to waste.

We want to share recipes that deliver delicious, nourishing meals - making the most of your time and ingredients.

Life is way too short for bland, disappointing food.
So ... Feed your inner cook - and Enjoy!

Thursday, 16 May 2019

Baked Sweet Potato loaded with veggies

Sweet potato is so versatile and delicious and a perfect base for different flavour combinations.  Use Italian or Spanish seasonings one time then Moroccan the next. This recipe can be adapted in so many ways and is a fuss free hearty dinner!  Enjoy!  Colleen
Baked Sweet potato by Feed Your Inner Cook

Preparation      5 minutes
Cooking           Bake sweet potato approx 50 -60 minutes.  
                        Frying the topping approx 5 to 10 minutes depending on ingredients

I find 1 large sweet potato is enough for 2 people but I usually bake 3 halved and save the rest for mash etc later on.
splash of olive oil
1 onion chopped
2 cloves garlic
good handful Swiss Brown mushrooms sliced
2 rashers bacon - sliced.  Omit for vegetarian option
1 zucchini - quartered and sliced
lots of baby spinach leaves
1 small tin of baked beans either in BBQ sauce or your preference. Aim for low salt.
Dried and fresh herbs depending on other flavours
eg I tend to aim for Italian flavours so add fresh thyme and rosemary leaves and some dried oregano as well as chilli flakes etc
Season to taste.  Be aware of saltiness of other ingredients plus Fetta is salty
Crumbled fetta and fresh herbs for garnish

Preheat oven to 180℃ .  
Peel and halve the sweet potatoes length ways.  Score the top if desired then Lightly rub with a little olive oil and place on flat baking tray.  When cooked they can be pierced easily with a knife. Bake approx 50 - 60 minutes.  Check at half time and rotate tray if needed.  When cooked leave in oven to keep warm with heat turned off, whilst finishing the topping.

About 5 minutes before sweet potatoes are finished, commence frying topping.
Saute onions in a little oil til soft then add the garlic  and mushrooms, bacon if using.
Toss the zucchini through and cook until begins to golden and soften.
Wilt in the baby spinach leaves and herbs, spices being used.
Pour in the baked beans and heat through.
Taste and add extra seasonings if needed.

Serve the baked halved sweet potato covering with generous dollops of the vegetables then garnish with a little crumbled fetta and some fresh herbs. 
                                           Enjoy!   Colleen

Thursday, 9 May 2019

Healthy Chocolate Spread - Vegan

Fancy a guilt free Nutella like chocolate spread? Your prayers have been answered. I know, I know, not the most attractive food image but it's tricky. Anyhow it tastes delicious and is better for you!


2 cups raw hazelnuts
1 1/2 tablespoons pure vanilla extract
1/4 cup good quality cocoa powder
1/4 cup + 2 tablespoons maple syrup or unrefined sugar
1 Tablespoon additional sugar
1/4 teaspoon + 1/8 teaspoon salt
optional 2 teaspoon oil to make extra smooth
1/2 cup milk (almond milk for vegan version)


Roast the hazelnuts for 6-8 minutes in the oven at 200 degrees Celsius.

Pop in a clean tea towel and rub to remove skins. Don't worry is some stubborn skins remain.
Blend the nuts in a food processor until they have turned to butter, then add all other ingredients and blend for quite a long time until it becomes smooth like Nutella.

And hey presto you have it.

Now try to stop eating it.

Thanks fellow blogger Chocolate covered Katie.

Mamma Marmalade

Thursday, 2 May 2019

Mushroom and Herb Phyllo Scroll

It might not look pretty but it's so tasty and a great way to make a vegetarian meal look a little bit special.  You could vary the ingredients if you like and make the pastry casing and filling thinner if you prefer.  Excellent with a salad and some spicy tomato relish on the side. (you might have some filling left over which is delicious for brekkie with a fried or poached egg).    Yum!               Enjoy!  Colleen
Mushroom Scroll by Feed Your Inner Cook
Preparation   15 - 20 minutes   NB check if your pastry needs to thaw before use
Cooking         15 minutes for filling.      Baking  approx 20 - 25 minutes

splash Australian Extra Virgin Olive Oil
2 teaspoons butter
I used approx 3/4 kg Portobello mushrooms - sliced
1 small sweet potato - peeled and very finely cubed
2 cloves garlic - crushed
6 sprigs fresh thyme - leaves only
good shake dried oregano
good shake dried chilli
1 bag of baby spinach leaves
handful fresh parsley - chopped
garlic chives - finely sliced
small pinch salt  and freshly ground black pepper
Sesame seeds  etc for garnish

16 sheets Phyllo pastry.   You will need to layer 4 sheets of pastry for each roll, then repeat to make 4 rolls in total.
60 gram butter - melted.  To brush the phyllo layers and finished coil

Preheat oven to 180℃ fan forced
Heat oil and butter in a large frypan (Cook mushrooms in batches until wilt if pan not large)
Begin cooking the sliced mushrooms and tiny cubes of sweet potato
Add the garlic, thyme, oregano and chilli
when sweet potato is cooked through, add spinach and remaining fresh herbs.
Taste and add salt and pepper to taste.
Remove from heat and allow to cool a little. 

Thaw and prepare pastry as per packet instructions.
Prepare a shallow ovenproof dish (approx 24cm wide) with melted butter or baking paper
Gently spread out the first phyllo sheet and lightly brush with a little melted butter
Place second sheet on top covering first sheet and brush with a little more butter
Continue process with third and fourth sheets. Now you have 1 prepared pastry ready to fill
Use approx 1/4 of the prepared filling, leave about 2cm border on one long edge, start spooning the filling along the long edge.  Roll up (firmly) so pastry encloses filling.
Place this first roll into the middle of prepared dish in a coil shape.
Repeat the process of buttering four phyllo sheets then fill and coil to join up with the previous coils until completed.
Brush the completed scroll with remaining melted butter and sprinkle over sesame seeds if desired.
Bake for approx 20 -25 mins until golden brown.
Allow to rest for a few minutes before cutting.
Delicious served with salad and spicy tomato relish.
                                              Enjoy!   Colleen

Thursday, 25 April 2019

Healthy Salad Dressing

Looking for a delicious creamy salad dressing that is not loaded with sneaky calories? Try this one out, at only approximately 11 calories per tablespoon it's just the solution to jazzing up those leafy greens.

I popped some iceberg lettuce wedges on the grill for a few minutes and topped with this dressing for a yummy accompaniment to a nice steak.

Creamy Healthy Dressing


3/4 cup green spring onions finely chopped
1/3 cup fresh parsley, finely chopped
3-6 cloves of crushed garlic, depends how much you like
1 tablespoon dill, finely chopped (omit if not available)
1 tablespoon truffle zest (optional)
1/2 teaspoon cracked black pepper
1 teaspoon salt
1/4 teaspoon sugar
1/2 tablespoon lemon juice
1 teaspoon Worcestershire sauce
1 cup non fat Greek Yoghurt
8 tablespoons light mayonnaise
1/2 cup low fat buttermilk


Combine spring onions, parsley, garlic, an dill in a food processor and whiz until combined.
Add remaining ingredients except buttermilk.
Wiz and add enough buttermilk to obtain desired consistency.

Can serve immediately but flavours will develop if left for a few hours.

Dressing will keep for upto 7 days in the fridge.


Mamma Marmalade

Friday, 19 April 2019

Food for the senses . Doreen Reid Nakamarra painting. Queensland Art Gallery. Brisbane

For many Australians, the Easter long weekend tradition includes a road trip - either to visit family or as a 'getaway mini holiday'.  Often our country vistas are flat and parched, lit by harsh sunlight that creates colours unlike those of the northern hemisphere.  It is different and beautiful.  I love visiting GOMA and the Queensland Art Gallery in Brisbane.  Every visit unearths a new discovery or I see an old favourite in a new light.  One of my favourites is by Doreen Reid Nakamarra, Untitled (Marrapinti) 2008.  It has been positioned on the floor so as you walk around and gaze from different perspectives the landscape of the paiting undulates before your eyes.  It is mesmerising, magical, mystical and magnificient.  

Wherever you happen to be for Easter, take a moment and look around.  

Feed your senses and marvel at the beauty in this world.  
I think we all need a little of that in our lives.     Love,  Colleen.


Thursday, 11 April 2019

Choc chip banana muffin - light

Looking for a low calorie sweet treat with no artificial ingredients.  This little sweet muffin fits the bill. Banana gives it the sweetness naturally.  Pop any spares into the freezer to keep fresh and just warm through when needed.  Inspiration from blogger "Chocolate covered Katie"

Dry ingredients and wet ingredients


1 cup mashed banana (tip have a stash of overripe bananas stored in the freezer, leave in the skin)
2 tablespoons milk
2 teaspoon vanilla extract
2 teaspoon of white or apple cider vinegar
3 tablespoon of oil (I used olive oil)
1 cup of plain flour
1/2 teaspoon of salt and 1/8 teaspoon of salt
1/2 teaspoon of bi carb soda
1/2 teaspoon of baking powder
1/2 cup mini choc chips
1/3 cup sugar
1 extra tablespoon of sugar


Preheat oven to 180 degrees Celsius
Pop muffin cases into muffin tin
Mix first 5 ingredients in a large bowl
In a separate bowl combine all the dry ingredients and stir well.
Pour the wet ingredients into the dry and stir until combined and batter is just evenly mixed.
Spoon into muffin paper cases.

Bake for 15 minutes or until a skewer inserted, comes out clean.
Allow to rest in the tin for 10 minutes.

Perfect with a cup of tea.

Mamma Marmalade

Thursday, 4 April 2019

Carrot Salad

Sunshine on a plate - a simple salad that is fresh and works as a delicious side for so many dishes - Enjoy!   Colleen
Carrot salad by Feed Your Inner Cook
few tablespoons of Greek Yoghurt - drain for a few hours to make your own Labne
or use some soft goat's cheese

500 gram carrots - peeled and grated or julienned for a change
1/4 cup orange juice (add the zest too)
1/2 cup dried cranberries - less if you prefer
1/2 cup fresh roughly chopped herb leaves - parsely, mint
1/2 cup lettuce roughly chopped
2 tablespoons fresh lemon juice (add the zest too)
3 tablespoons Australian Extra Virgin Olive Oil
Freshly cracked black pepper and optional sea salt flakes to taste
Optional  - some Dukkah to sprinkle over before serving
Variation:  add some crunchy julienned green apple slivers
Soak the cranberries in the orange juice and set aside.
In a large bowl combine the grated carrots with the chopped herbs and lettuce.
Then fold through the plumped cranberries
Combine the lemon juice, olive oil, salt and pepper in a clean tight lidded jam jam and shake vigourously
Toss some of the dressing through the salad (you might not need all of it)
Place the prepared carrot salad into serving bowl.
Dot with strained labna dollops and sprinkle with a little Dukkah if desired.
                                                Enjoy!   Colleen

Thursday, 28 March 2019

Steak stuffed Mushrooms

 This recipe is a great for lunch with a side salad and you could make it vegetarian by omitting the steak.  Great when having friends over for a meal, because it can be pre prepped and popped into the oven at the last moment.


200g Sirloin steak
4 large mushrooms
Salt & Pepper
Olive Oil spray
3/4 cup diced capsicum
3/4 cup diced red onion
1/4 cup sour cream (light)
2 Tablespoon mayonnaise (light)
150 g grated cheese


Preheat oven to 200 degrees Celsius.
Slice the steak into this strips, season with salt and pepper
Heat a griddle pan to a high heat, spray with oil
Fry steak slices quickly for approx. 1to 1 1/2 minutes until nicely browned.
Take to a board and slice into pieces, set aside
Add a little more oil spray and then add diced onions and capsicums
Clean the mushrooms, remove the steam
Gently remove the gills with a spoon 
Spray the mushroom with olive oil, sprinkle with salt and pepper, place on an oven tray
Combine all ingredients in a bowl (apart from cheese)
Spoon mixture into each mushroom
Top with grated cheese 
Bake in the oven for 20 minutes, until the mushroom is tender and the cheese melted.


Mamma Marmalade

Thursday, 21 March 2019

Avocado, Cannellini and Basil Dip

The addition of cannellini beans and fresh Basil leaves makes a great alternative to regular avocado dip with the added bonus of being dairy free and gluten free (be sure to check beans are not tinned with any wheat etc) easy to take to picnics or gatherings and a delicious base for sandwiches. Combine it how you like!  Serve it with your favourite veggies - radishes, celery, carrots, tiny tomatoes or your favourite crackers.  Inspired by Giada De Laurentiis Italian dip recipe - a fresh, simple, summery spread.  Enjoy! Colleen

Avocado Cannellini dip by Feed Your Inner Cook
Preparation      10 minutes
No Cooking
Makes a very generous serve - plus keeps well in airtight container in fridge (4-5 days)

400 gram tin Cannellini beans. Rinsed well, Drained.  NB if gluten free check label
2 avocados - peeled, deseeded and flesh roughly diced
2 tablespoons fresh lemon juice (approx 1 lemon)  plus the zest of 1 lemon
1 teaspoon sea salt  
tiny pinch ground white pepper (adjust to your preference)
1/3 cup fresh basil - roughly chopped.  You might need more depending on basil "oomph"

Your choice of sliced vegetables, chips, breads to serve

Using a food processor - pulse the ingredients together in short bursts until smooth. 
Taste and adjust to your taste - maybe a dash more lemon, basil or salt?
I find flavours improve if refrigerated for 20 minutes or so in an airtight container then serve cool but not fridge-cold.  
                                                Enjoy!     Colleen

Thursday, 14 March 2019

Thinner choc chip cookies

On our quest to have our favourite foods a little thinner we have found these chocolate chip cookies from fellow blogger "Chocolate covered Katie". These 2 bite biscuits are around 60 calories depending on the size. Just enough to satisfy any sweet cravings without "blowing" the calorie budget.  Perfect with a cuppa for a midmorning break.


1 cup of plain flour (minus 1 tablespoon of flour)
1/2 teaspoon baking powder
1/4 teaspoon salt
1/2 cup caster sugar
1/4 cup chocolate chips
2 1/2 cups of milk (light, almond, soy - your choice)
2 tablespoon Oil
1/4 teaspoon vanilla extract


Preheat the oven to 180 degrees Celsius.

Combine the first 5 ingredients in a bowl, add the remaining ingredients and combine to form a dough. It may take a little stirring to incorporate all ingredients, but they do come together.

Roll into small balls and pop on a greased oven tray.  Slightly flatten with a fork. Leave room between each as they will swell a little when cooked.

Bake for 15 minutes, then leave on the tray for a further 10 minutes.

When cool store in a glass jar.

Mamma Marmalade