A healthy fruit mince pie recipe

Nothing screams ‘Christmas’ like a nice warm batch of home-made mince pies.

While commercially-made mince pies brought from your local cafe/bakery are convenient, they usually contain vast amounts of energy-dense ingredients and lack any real nutritional value. This Christmas, our team of PPN dietitians have been on the hunt to find a recipe that was not only nutritious, but super simple and delicious. And we think we’ve found one!

Check out the recipe below and if you happen to make a batch yourself, don’t forget to share pictures with us on social media by tagging @ppndietitian. We love seeing your creations.



– 500g Apple
– 250g Sultanas
– 100g Cranberries
– 1 tsp Cinnamon
– 1/2 tsp Nutmeg
– 1/4 tsp Ground Ginger
– Juice of 1 orange
– Zest of 1/2 an orange
– 500ml water
– 1 tsp vanilla extract or paste


– 175g rolled oats
– 50g desiccated coconut
-70g almond meal or LSA (linseeds/sunflower seeds/almonds)
– 2 tbsp olive oil
– 2 tbsp honey
– 1 tsp vanilla extract or paste
– 2 tsp water


1) To make the mince pie filling, combine all fruit, spices and vanilla extract with water. Bring the mixture to the boil and allow it to simmer until the fruit softens and the mixture thickens. You can always add additional water if you feel the mixture is too thick. Once you are happy with the consistency, set the mixture aside to cool while you prepare the bases.

2) Pre-heat oven to 180ºC.

3) Line a muffin tray (10-12 portions) with baking paper or lightly spray with olive oil.

4) Start making the casings by combining the dry ingredients in a bowl or food processor (oats, coconut, almond meal/LSA). Once combined, add the wet ingredients and mix until sticky and smooth. Again, feel free to add more water if your casings appear too dry.

5) Once you are happy with the consistency of the casings, squeeze out any additional water. Wrap the dough in cling wrap and refrigerate for 40 minutes.

6) Roll the chilled mixture between two sheets of baking paper. Cut the mixture with a round cookie cutter so your pastry fits nicely into the muffin tray. Choose a cutter that is slightly larger so your pastry forms a rounded cup to hold the fruit mince.

7) Once you have placed the pastry into your muffin tray, fill each one with the fruit mixture you prepared earlier. Top with small off-cuts of the oat-mixture. If you have additional cutters, you may wish to make stars, hearts etc. to place on top.

8) Bake in the oven until golden brown. Allow pies to cool for 5 minutes.

9) Serve warm with your choice of sides… A thickened Greek yoghurt is always a refreshing and delicious option.

10) Enjoy!

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Thai Fish Cakes


  • 500g snapper, chopped
  • 1 clove of garlic
  • 1 tsp ginger grated
  • 1 long red chilli, chopped
  • 1 stalk of lemongrass chopped
  • 3 kaffir lime leaves, chopped
  • 1 tbs coriander, chopped
  • 6 green beans, sliced
  • 2-3 tbs coconut cream


  1. Combine all ingredients in a bowl and mix.
  2. Form into 5 cm patties and refrigerate for 20 minutes.
  3. Heat 1-2 tbs peanut oil in a frypan over low-medium heat. Add fish cakes and cook for ~4 minutes on each side until golden brown.
  4. Serve with coriander as a garnish and with a squeeze of fresh lime juice.
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Broad Bean, Asparagus, Pea and Feta Salad


  • 1 ½  cups of shelled broad beans
  • 1 ½ cups baby peas
  • 1 bunch of asparagus spears, cut into 3rds
  • ½ cup mint leaves
  • 2 tbs soft feta – Danish feta or goats feta
  • Zest of 1 lemon
  • 2 tbs olive oil
  • 1 tbs lemon juice
  • Salt and pepper


  1. Place broad beans, peas and asparagus into a medium sized bowl. Cover with boiling water and leave to sit for 3-4 minutes to blanch.
  2. Drain boiling water and refresh in cold water. Place into serving bowl
  3. Tear mint and scatter over the top
  4. Crumble feta over the greens
  5. To make the dressing, mix the olive oil, lemon juice and zest together and pour over salad. Toss well and serve
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Legume and Bean Spaghetti Bolognese

Serves 6


  • 1 tbs olive oil
  • 1 onion, diced
  • 2 cloves garlic, crushed
  • 1 carrot, grated
  • 1 stick of celery, finely chopped
  • 6-8 button mushrooms, chopped
  • 1 medium zucchini, grated
  • 1 x 400g tin of red kidney beans
  • 1 x 400g tin four bean mix
  • 100g red lentils
  • 2 x 400g tinned tomatoes
  • 1 bay leaf
  • 2 tbs tomato paste
  • ½ cup red wine
  • 1 tbs flat leaf parsley
  • 1 tbs rosemary, chopped
  • 1 tbs basil leaves, chopped
  • 1 cup of vegetable stock
  • Salt and pepper
  • 450g dried spaghetti
  • Parmesan cheese to serve



  1. Heat oil in a medium sized saucepan over medium heat. Add the onion, carrot, celery, zucchini and garlic and cook until softened, 5-6 minutes.
  2. Add the parsley, rosemary and basil and cook for 1-2 minutes
  3. Add the red wine and tomato paste and cook for 1-2 minutes.
  4. Add the beans, lentils, mushrooms, tomatoes, bay leaf and stock and bring to the boil. Once boiling, reduce the heat and allow to simmer for 15-20 minutes. The sauce will reduce as the lentils start to cook. Add more stock or water if needed.
  5. Season to taste.
  6. To cook the pasta, bring a large pot of salted water to the boil. When boiling, add the spaghetti and cook until aldente.
  7. Divide pasta among 6 bowls, top with Bolognese sauce and sprinkle with grated Parmesan cheese.
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Roasted Cauliflower and Quinoa Salad with tahini dressing

Serves 4


  • 1 small head of cauliflower
  • 1 tsp cumin, ground
  • 1/2 tsp paprika
  • 1 Tbs olive oil
  • 1 cup uncooked quinoa
  • 5 tablespoons hazelnuts, with skins0800
  • 1 large celery stalk, sliced
  • 1/3 cup pomegranate seeds
  • ½ bunch parsley leaves, flat variety

Lemon-tahini dressing

  • 3 Tbs tahini
  • 2 Tbs olive oil
  • 1 Tbs water
  • juice of one lemon
  • 1 clove garlic


Preheat oven to 180ºC. Line a baking tray with baking paper.

Separate cauliflower into small florets toss with spices and oil. Spread onto the prepared tray along with garlic clove (for the dressing) and roast for 35 minutes or until golden and crispy.

Rinse quinoa well. Place in a saucepan with 1.5 cups of water, bring to the boil and then reduce heat and cover until all the liquid has been absorbed.

Spread hazelnuts on a baking tray lined with baking paper and roast in oven at 160ºC. Allow to cool, and roughly chop.

In a small jar, combine olive oil, tahini, lemon juice and water, squeeze in roasted garlic (discard peel) and stir or shake well.

In a serving bowl, mix together the cauliflower, quinoa, hazelnuts, parsley leaves, pomegranate seeds and celery. Drizzle over half the dressing and toss lightly to combine.

Top with remaining dressing and enjoy!

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Mexican Burrito Bowls



  • 1 Brown onion
  • 300g lean beef mince
  • 2 garlic cloves
  • ½ tsp chilli flakes
  • 1 tbs ground cumin
  • 3 tsp ground coriander
  • 1 tsp smoked paprika
  • 1 carrot, grated (you could add any grated vegetable here e.g. zucchini)
  • 1 tin of kidney beans (you could also use lentils or black beans)
  • Large handful baby spinach



  • 1 ripe avocado, mashed
  • Squeeze lime juice
  • Chilli flakes


Blackened corn Salsa

  • 1 cucumber, diced
  • 2 tomatoes, diced
  • 1 can corn kernels or 1 fresh corn cobs, kernels removed
  • 1 small capsicum, diced
  • Handful coriander, roughly chopped
  • Handful parsley, roughly chopped
  • 1 tsp chilli flakes
  • Juice of 1 lime
  • 1 cup brown rice (alternatively you could use quinoa or another grain)

To serve

  • Natural yoghurt or a sprinkle of grated cheese



  1. Heat 1 tbsp olive oil in a frying pan over medium-high heat
  2. Add onion, garlic, carrots and spices and cook until fragrant
  3. Add minced beef and cook until browned
  4. Mix in kidney beans and spinach, cook until heated through


  1. Spray a small frying pan with olive oil and grill corn kernels until charred, set aside to cool
  2. Dice cucumber, capsicum and tomato and roughly chop coriander and parsley and place in a bowl. Add corn, chilli flakes and lime juice. Season with pepper.



  1. In a small bowl, use a fork to mash avocado. Add a squeeze of lime juice, season with pepper and chilli flakes


  1. Place in a saucepan with 1.5 cups of water, bring to the boil and then reduce heat and cover until all the liquid has been absorbed.

To serve

  1. In individual bowls, serve up quinoa, mince and plenty of salsa. Top with guacamole, natural yoghurt and/or a sprinkle grated cheese
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Mediterranean millet stuffed capsicum

Serves 6


  • 1 cup raw millet
  • 2 cups reduced salt vegetable stock
  • 3-4 red capsicum, halved, seeds removed
  • 1 red onion, diced
  • 2 cloves garlic, crushed
  • 1 cup pumpkin, diced into 1-2cm cubes
  • 1 tbs dried oregano
  • 1 x 400g tin of salt reduced chickpeas
  • 2/3 cup Kalamata olive, halved and pitted
  • ½ cup semi sundried tomatoes, chopped
  • 3 cups baby spinach
  • 100g feta cheese
  • Zest of ½ a lemon
  • Juice of ½ a lemon
  • 2 tbs pinenuts, toasted
  • 2 tbs olive oil


  1. Preheat the oven to 200˚C and place the chopped pumpkin on a baking tray and roast for ~20-30 minutes until tender.
  2. On a separate tray, place the halved peppers cut side down and place in the oven for 10-15 minutes, then turn them over and return to the oven for a further 5-10 minutes. These should be tender, not soft. Set aside.
  3. Heat a medium saucepan over medium heat with 1 tbs olive oil.
  4. Add the millet and cook, stirring for 2-3 minutes. Add the stock and water and bring to the boil.
  5. Once boiling, stir and reduce the heat to low and cover to cook for 20 minutes.
  6. Once the liquid is absorbed, remove from the heat and allow to sit for 10 minutes. Stir millet with a fork.
  7. Heat a small frypan over low heat and add the pine nuts, stirring occasionally, until browned. Set aside
  8. Heat a frypan over medium heat and add 1 tbs oil. When hot, add the onion and cook, stirring until translucent.
  9. Add the garlic and oregano and stir for 1 minute, then add the chickpeas and cook for 6-7 minutes or until they start to brown.
  10. Add the olives, sundried tomatoes and millet and stir to combine.
  11. Add the spinach and stir until starting to wilt.
  12. Mix in the lemon zest and juice, pine nuts and ¾ of the feta and stir to combine.
  13. Add salt and pepper as desired.
  14. Place millet mixture into capsicum and top with remaining feta. Cook for 5-10 minutes or until the filling starts to brown.

Nutrition Information:

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Homemade Muesli

Homemade Muesli

This picture is the beginning of our homemade muesli. Making homemade muesli allows you to enjoy the hearty, high fibre, filling breakfast that is muesli, whilst knowing exactly what is in it and knowing that it isn’t full of sugar. The recipe can be adapted to include or exclude ingredients that you do or don’t like and can easily be made fruit or nut free.

Homemade muesli is a great source of soluble and insoluble fibre, protein and essential fatty acids. Served topped with yoghurt and fresh fruit, this is the perfect start to the day and will keep you going for hours.


4 cups traditional rolled oats (some of this can be spelt flakes, quinoa flakes, buckwheat kernels or any other grain)

1 cup almonds, roughly chopped (or any other nut you prefer)

1/2 cup shredded coconut

1/2 cup pepitas

1/2 cup sunflower seeds

1 cup mixed dried fruit – whichever you prefer (sultanas, raisins, dried apricots, dried apple, currants, dates, cranberries, figs….)

1/2 cup of sesame seeds

1/2 cup of bran

1/3 cup of wheat germ

1-2 tsp ground cinnamon (more or less to your liking)


  1. If you like your homemade muesli raw, then combine all the above ingredients into a container, place the lid on and shake it up.
  2. If you prefer a toasted muesli and a bit of crunch from those nuts and seeds, then you’ll need to turn the oven on to 180 degrees celsius.
  3. On a baking tray, spread out the oats on one tray and the nuts, pepitas and sunflower seeds on another and toast until lightly browned, ~5-10 minutes – the oats will be ready before the nuts and seeds.
  4. Heat up a non stick fry pan and add coconut and mix around until it starts to brown, remove immediately. The browning of the coconut releases a sweeter flavour, without any addition of sweetener.
  5. Once cooled, mix all toasted ingredients with dried fruit, sesame seeds, bran, wheat germ and cinnamon in a container and shake to mix.
  6. Store in an air-tight container until ready to use.

For serving:

Place 1/2 cup of homemade muesli into a bowl. Top with 1-2 dessertspoons of natural yoghurt and fruit of your choice – berries, banana, stewed apple or pear. Enjoy!

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Crispy Skinned Salmon with Avocado and Tomato Salsa

Crispy Skinned Salmon with Avocado and Tomato Salsa

This dish is certain to make your taste buds dance. Full of essential fatty acids (Omega 3 and Omega 6), protein, fibre and antioxidants, it will make your body happy on the inside. And it’s quick and easy to prepare, taking less than 20 minutes.

Essential fatty acids are those that the body cannot synthesise, therefore they need to be obtained from the diet. Fish is an excellent source of essential fatty acids and should be consumed at least twice per week. The skin of salmon is high in essential fatty acids, therefore, leaving the skin on and making a dish such as crispy skinned salmon allows for more of these fatty acids to be consumed. Essential fatty acids have a number of health benefits, including decreased risk of heart disease, stroke and relief from joint pain and arthritis.

Ingredients: (serves 2)

2 x 150g salmon portion (skin on for extra goodness)

1 tomato, chopped into chunks

1/8 red onion, finely diced

1/2 an avocado, chopped into chunks

1 tsp capers, roughly chopped

6 mint leaves, roughly chopped

2 tsp toasted pine nuts

Salt and pepper

Drizzle of olive oil

Squeeze of lime juice


  1. Heat non stick fry pan or griddle over medium heat
  2. To make the salsa, add chopped tomato and avocado to a small bowl, along with onion, mint, pine nuts and capers. Drizzle over olive oil and lime juice. Stir.
  3. Season salmon with salt and pepper and place into frypan, skin side down. Cook for 3-4 minutes or until skin is crispy, with lid on.
  4. Turn salmon and cook for a further 3-4 minutes until slightly pink in the middle.
  5. Place some salsa on the plate, top with salmon fillet and serve with lime wedge and a sprig of parsley for garnish
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Quick and easy Nicoise-style Salad

Nicoise Salad

This quick and easy nicoise-style salad makes a great lunch or dinner and is excellent way to have a nutritious and tasty meal when time is limited.


6-7 leaves of cos lettuce, torn

1/2 tomato, chopped or 5-6 cherry tomatoes

1/2 lebanese cucmber, chopped into chunks

5 green beans, blanched

1 egg

1 tin of tuna in oil

1 slice of wholegrain bread, cut into 2cm squares

40g fetta, crumbled (optional)

Squeeze of lemon juice

salt and pepper to taste.


  1. Fill a small saucepan with water and bring to the boil. Add the egg and cook for 5 minutes to hard boil. When cooked, put into bowl of cold water.
  2. To blanche beans, cover with boiling water, and refresh in ice cold water, then chop roughly.
  3. To toast bread, drizzle bread cubes with olive oil and cook in frypan until golden.
  4. Place lettuce, tomato, cucumber and beans into bowl.
  5. Top with tuna, oil and all.
  6. Crumble fetta over the top.
  7. Squeeze over lemon juice, add salt and pepper and serve.
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