No-Guilt Self-Care for Mums Who Do It All.

Discover science-backed self-care strategies tailored for real life, helping you embrace wellness without the guilt.


Need a Self-Care Break? Spin for a Quick Reset!💡 Tap the button and get an easy self-care idea in seconds!

Self-Care SpinnerNo-Guilt Self-Care for Mums | Mellow Mum - Empower Your Self-Care Journey

const selfCareIdeas = [ { task: "Take a deep breath", tip: "Try the 4-7-8 method: Inhale for 4 seconds, hold for 7, exhale for 8. Instant relaxation." }, { task: "Step outside for fresh air", tip: "Feel the breeze, listen to nature, or just look up at the sky." }, { task: "Drink a full glass of water", tip: "Your body & brain will thank you! Add lemon or mint for a boost." }, { task: "Write down 3 things you're grateful for", tip: "Focus on small details—tiny joys make a big difference." }, { task: "Stretch for 5 minutes", tip: "Loosen up your muscles and relieve tension." }, { task: "Put your phone away for 20 minutes", tip: "Disconnect & be present in the moment." }, { task: "Listen to a calming song", tip: "Close your eyes, breathe deeply, and absorb the melody." }, { task: "Try a 2-minute mindfulness meditation", tip: "Pause, center yourself, and reset your mind." }, { task: "Write a kind note to yourself", tip: "What do you need to hear today? Remind yourself how amazing you are." }, { task: "Take 5 slow, deep breaths", tip: "Reset your nervous system with mindful breathing." }, { task: "Do a quick 5-minute declutter", tip: "Pick one small area and tidy it—your mind will feel clearer." }, { task: "Try a new herbal tea", tip: "Chamomile for calm, peppermint for energy, ginger for digestion!" }, { task: "Do a 1-minute dance break", tip: "Put on your favorite song and move!" }, { task: "Smile at yourself in the mirror", tip: "It might feel silly, but science says it boosts happiness!" }, { task: "Write down one thing you're looking forward to", tip: "It helps shift focus to positive anticipation." }, { task: "Take a mindful shower", tip: "Feel the water, breathe in the steam, and let tension melt away." }, { task: "Do a gentle face massage", tip: "Relieve tension & boost circulation with a quick self-massage." }, { task: "Step away from social media for an hour", tip: "Give your mind a break from scrolling." }, { task: "Read an inspiring quote", tip: "Write it down and carry that energy with you today." }, { task: "Lay down with your legs up the wall", tip: "Helps circulation, reduces stress, and feels amazing!" }, { task: "Watch the clouds for 5 minutes", tip: "A simple, calming way to reset your mind." }, { task: "Take a mindful walk", tip: "Notice the sounds, colors, and feelings around you." }, { task: "Journal a stream of thoughts for 2 minutes", tip: "Let it all out—no overthinking!" }, { task: "Do a simple yoga pose", tip: "Child’s pose or cat-cow stretch works wonders." }, { task: "Compliment yourself out loud", tip: "Say something kind to yourself like you would to a friend!" } ]; function spinWheel() { let wheel = document.getElementById("spinner-wheel"); let resultText = document.getElementById("result"); let tipText = document.getElementById("tip"); let randomIndex = Math.floor(Math.random() * selfCareIdeas.length); let randomDegree = Math.floor(Math.random() * 3600) + 720; wheel.style.transition = "transform 3s ease-out"; wheel.style.transform = `rotate(${randomDegree}deg)`; setTimeout(() => { resultText.innerHTML = selfCareIdeas[randomIndex].task; tipText.innerHTML = selfCareIdeas[randomIndex].tip; }, 3000); }

An inbox full of to-dos? Let’s change that. Get simple, supportive self-care tips designed to help you slow down, breathe, and feel your best - without the overwhelm.

/* Rotating Typing Text */ const messages = [ "Your weekly self-care check-in. Practical, simple, & just for you.", "Mum life is full-on—your self-care shouldn’t be. Let’s make it easy.", "Bite-sized self-care tips for real mums with real lives.", "No guilt. No pressure. Just small shifts that make a big difference.", "A weekly dose of calm, clarity, & self-care strategies that actually work.", "Because taking care of yourself isn’t a luxury—it’s essential." ]; let messageIndex = 0; let charIndex = 0; const typingSpeed = 50; // Speed of typing const erasingSpeed = 30; // Speed of deleting text const delayBetweenMessages = 2000; // Delay before starting a new message const typingTextElement = document.getElementById("typing-text"); function typeMessage() { if (charIndex < messages[messageIndex].length) { typingTextElement.innerHTML += messages[messageIndex].charAt(charIndex); charIndex++; setTimeout(typeMessage, typingSpeed); } else { setTimeout(eraseMessage, delayBetweenMessages); } } function eraseMessage() { if (charIndex > 0) { typingTextElement.innerHTML = messages[messageIndex].substring(0, charIndex - 1); charIndex--; setTimeout(eraseMessage, erasingSpeed); } else { messageIndex = (messageIndex + 1) % messages.length; setTimeout(typeMessage, typingSpeed); } } document.addEventListener("DOMContentLoaded", () => { setTimeout(typeMessage, 1000); });

Motherhood is a lot.
But self-care doesn’t have to be. These are the simple, science-backed foundations that make feeling good possible - even on the busiest days.

Meditation

Calm Your Mind

Mindfulness, relaxation, and emotional balance for mums.

Time Management

Own Your Time

Productivity tips, organisation hacks, and daily routines that work.

Wellness

Feel Your Best

Holistic self-care, wellness routines, and energy-boosting habits.


🎶 A Little Preview, A Big MoodThe mini player gives you a sneak peek of the full playlist - perfect for a quick moment of calm. Each track is curated to help you reset, recharge, and find balance in your day.For the full experience - uninterrupted, ad-free, and with every track - open the complete playlist on Spotify.

/* Toggle Mini Spotify Player */ function toggleMusicPopup() { var popup = document.getElementById("music-popup"); popup.style.display = (popup.style.display === "none" || popup.style.display === "") ? "block" : "none"; }

Mum Must-Haves: Self-Care That Fits Your Life

Juggling it all and still making time for yourself? It’s possible. We’ve rounded up the best self-care essentials to help you feel more energized, less stressed, and totally refreshed—without the overwhelm.


The Mellow Method – 3-Step Daily ResetNo-Guilt Self-Care for Mums | Mellow Mum - Empower Your Self-Care Journey

✨ The Mellow Method – 3-Step Daily Reset ✨

A science-backed, mum-approved way to reset your mind, body & energy in just 3 minutes—without overthinking.

🌿

RESET – A Mind Release

Shake it out, breathe, or write it down. Stretch, move, or do 3 deep sighs.

💧

REPLENISH – A Body Boost

Sip water, eat a small snack, or wash your face for an instant refresh.

REFOCUS – A Thought Shift

Ask: “What’s one small thing I can do right now?” Then, do just that.

Some days, we run on autopilot. But a quick reset can change everything. This isn’t about perfection - it’s about finding little ways to feel more like yourself in the chaos. Pick one thing from this list today.Start small, feel the difference.


📚 Empower Your Self-Care with Our Digital Tools

Instantly download guided journals, planners, and exclusive self-care resources that fit into your busy lifestyle.

Self-Care Checklist

Daily Self-Care Checklist

Quick and powerful self-care routines you can integrate into your day.

Download Now
Daily Planner

Daily Planner for Mums

Organize your day with clarity and intention for a balanced life.

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Mellow Mum Bio Photo

Meet the Woman Behind Mellow Mum

Somewhere between school runs, packed lunches, and never-ending to-do lists, I lost myself. My daughters, now 9 and 11, are my whole world. But for years, I put myself at the very bottom of the list until I decided to change that. I created Mellow Mum to help other mums rediscover themselves through real, practical self-care that fits into real life.

Because the better we take care of ourselves, the better we can show up for the people we love.

Welcome to Mellow Mum. Let’s do this together. 💛


✨ Mellow Mum VIP – The Self-Care Shortcut ✨

You’re already doing everything for everyone else. It’s time to do something for YOU. Join Mellow Mum VIP and get the tools, support, and strategies to finally feel good again.

Instant Access

Instant Access

Exclusive journals, templates, and self-care tools designed for busy mums.

Private Support

Private Community

A no-judgment space with mums who get it. Support, connection, and real talk.

"Joining Mellow Mum VIP was the best thing I ever did for myself. I finally have a space where I feel seen, heard, and supported."
– Sarah L.
"I was always putting myself last. Now, I have the tools and motivation to actually make time for ME without guilt."
– Emma W.

⭐ Start prioritizing yourself today. Join hundreds of mums who’ve said YES to self-care.

💛 Join Mellow Mums VIP Now

📖 Mellow Mum's Latest Self-Care Articles

Practical self-care tips, mindfulness, and motherhood stories to help you find balance.

How to Build a Self-Care Routine as a Busy Mum

Feeling overwhelmed? Discover small, practical steps to create a self-care routine that works.

Read More

Managing Mum Guilt: Why You Deserve a Break

Struggling with guilt for taking time for yourself? Here's why self-care makes you a better parent.

Read More

Simple Ways to Practice Mindfulness with Kids

Mindfulness isn't just for adults! Easy, fun ways to bring calm and connection into your home.

Read More

🎥 The Best Self-Care Videos for Relaxation & Mindfulness💡 A curated collection of self-care, wellness, and relaxation videos designed to help you recharge.

Realistic Guide to Self-Care for Moms

Working Mom: My Daily Self-Care & Wellness Routine

Healthy Habits and Self-Care as a Solo Mom and Entrepreneur

Self-Care Night Routine for Busy Moms




FREE MUM FRIENDLY RECIPES


Healthy Chocolate Banana Muffins

⭐⭐⭐⭐⭐ (4.9/5 - 500 Reviews)
By Mellow Mum | Updated January 2025

These Healthy Chocolate Banana Muffins are a guilt-free treat, perfect for mums who want a nutrient-packed snack without refined sugar. Made with whole wheat flour, ripe bananas, and dark cocoa powder, they are naturally sweetened and kid-approved!

Ingredients:

  • 2 ripe bananas, mashed
  • 1/2 cup honey or maple syrup
  • 1/4 cup coconut oil, melted
  • 1 teaspoon vanilla extract
  • 1 egg
  • 1 cup whole wheat flour
  • 1/4 cup unsweetened cocoa powder
  • 1 teaspoon baking soda
  • 1/2 teaspoon salt
  • 1/2 cup dark chocolate chips

Instructions:

  1. 1. Preheat the oven: Set your oven to 350°F (175°C) and line a muffin tin with paper liners.
  2. 2. Mash the bananas: In a mixing bowl, mash the ripe bananas until smooth.
  3. 3. Combine wet ingredients: Stir in honey, melted coconut oil, vanilla extract, and the egg.
  4. 4. Mix dry ingredients: In a separate bowl, whisk together whole wheat flour, cocoa powder, baking soda, and salt.
  5. 5. Combine wet and dry: Gradually add the dry mixture to the wet ingredients and stir until just combined.
  6. 6. Fold in chocolate chips: Gently mix in the dark chocolate chips.
  7. 7. Fill muffin cups: Spoon the batter into the muffin tin, filling each cup about 3/4 full.
  8. 8. Bake: Place the muffin tin in the oven and bake for 18-20 minutes, or until a toothpick inserted in the center comes out clean.
  9. 9. Cool and enjoy: Let muffins cool in the tin for 5 minutes, then transfer to a wire rack to cool completely. Enjoy!
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🥑 Creamy Avocado Chicken Salad

⭐⭐⭐⭐⭐ (4.9/5 - 620 Reviews)
By Mellow Mum | Updated January 2025

This Creamy Avocado Chicken Salad is a game-changer for busy mums! Packed with protein, healthy fats, and a fresh, zesty flavor, it's perfect for a quick lunch, dinner, or meal prep. No mayo, no dairy—just simple, whole ingredients that will keep you full and energized!

Ingredients:

  • 2 cups cooked shredded chicken (rotisserie works great!)
  • 1 large avocado, mashed
  • 1/4 cup Greek yogurt (or dairy-free alternative)
  • 1 tablespoon fresh lime juice
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/2 teaspoon smoked paprika
  • 1/4 cup red onion, finely diced
  • 1/4 cup chopped fresh cilantro
  • 1/4 cup cherry tomatoes, halved
  • 2 tablespoons sunflower seeds (optional crunch!)

Instructions:

  1. 1. Mash the avocado: In a large mixing bowl, mash the avocado until smooth.
  2. 2. Mix in seasonings: Add Greek yogurt, lime juice, garlic powder, salt, black pepper, and smoked paprika. Stir well.
  3. 3. Add the chicken: Fold in the shredded chicken and mix until evenly coated.
  4. 4. Toss in fresh ingredients: Stir in red onion, cilantro, cherry tomatoes, and sunflower seeds.
  5. 5. Adjust seasoning: Taste and adjust lime juice, salt, or pepper if needed.
  6. 6. Serve & enjoy: Enjoy in lettuce wraps, whole grain bread, or with crackers!
{ "@context": "https://schema.org/", "@type": "Recipe", "name": "Creamy Avocado Chicken Salad", "author": { "@type": "Person", "name": "Mellow Mum" }, "datePublished": "2025-01-01", "description": "A protein-packed, healthy avocado chicken salad without mayo! Perfect for meal prep, wraps, or a quick lunch.", "prepTime": "PT10M", "cookTime": "PT0M", "totalTime": "PT10M", "recipeYield": "4 servings", "recipeCategory": "Lunch", "recipeCuisine": "Healthy", "nutrition": { "@type": "NutritionInformation", "calories": "220 calories per serving" }, "recipeIngredient": [ "2 cups cooked shredded chicken", "1 large avocado, mashed", "1/4 cup Greek yogurt", "1 tablespoon fresh lime juice", "1/2 teaspoon garlic powder", "1/4 teaspoon salt", "1/4 teaspoon black pepper", "1/2 teaspoon smoked paprika", "1/4 cup red onion, finely diced", "1/4 cup chopped fresh cilantro", "1/4 cup cherry tomatoes, halved", "2 tablespoons sunflower seeds (optional)" ], "recipeInstructions": [ { "@type": "HowToStep", "text": "Mash the avocado until smooth." }, { "@type": "HowToStep", "text": "Mix in Greek yogurt, lime juice, garlic powder, salt, black pepper, and smoked paprika." }, { "@type": "HowToStep", "text": "Add shredded chicken and stir until evenly coated." }, { "@type": "HowToStep", "text": "Toss in red onion, cilantro, cherry tomatoes, and sunflower seeds." }, { "@type": "HowToStep", "text": "Taste and adjust seasoning if needed." }, { "@type": "HowToStep", "text": "Serve in wraps, bread, or with crackers!" } ] }

🥜 Healthy Peanut Butter Energy Bites

⭐⭐⭐⭐⭐ (4.9/5 - 540 Reviews)
By Mellow Mum | Updated January 2025

These Peanut Butter Energy Bites are the ultimate healthy snack for busy mums and kids alike! Packed with protein, fiber, and natural sweetness, they take just 10 minutes to make - no baking required. Perfect for lunchboxes, afternoon cravings, or a quick pre-workout bite.

Ingredients:

  • 1 cup rolled oats
  • 1/2 cup natural peanut butter
  • 1/4 cup honey or maple syrup
  • 1/3 cup ground flaxseeds
  • 1/4 cup dark chocolate chips
  • 1 teaspoon vanilla extract
  • 1/2 teaspoon cinnamon
  • Pinch of sea salt

Instructions:

  1. 1. Combine dry ingredients: In a large bowl, mix oats, flaxseeds, chocolate chips, cinnamon, and sea salt.
  2. 2. Add wet ingredients: Stir in peanut butter, honey (or maple syrup), and vanilla extract.
  3. 3. Mix everything well: Use a spoon or your hands to combine until it forms a sticky dough.
  4. 4. Roll into balls: Scoop out small portions and roll into bite-sized balls.
  5. 5. Chill: Place in the fridge for at least 20 minutes to firm up.
  6. 6. Enjoy: Grab one whenever you need a quick, nutritious snack!
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🍋 Easy One-Pan Lemon Garlic Chicken & Veggies

⭐⭐⭐⭐⭐ (4.9/5 - 625 Reviews)
By Mellow Mum | Updated January 2025

This one-pan meal is packed with flavorful lemon, garlic, and herbs, making it the perfect quick & healthy dinner for busy mums. Minimal cleanup, high protein, and ready in under 30 minutes!

Ingredients:

  • 2 boneless, skinless chicken breasts
  • 1 zucchini, sliced
  • 1 red bell pepper, chopped
  • 1 cup cherry tomatoes, halved
  • 1/2 red onion, sliced
  • 3 cloves garlic, minced
  • 2 tablespoons olive oil
  • 1 teaspoon dried oregano
  • 1 teaspoon dried thyme
  • 1 teaspoon paprika
  • Salt & pepper to taste
  • 1/2 lemon, juiced
  • 1/4 cup feta cheese (optional)

Instructions:

  1. 1. Preheat the oven: Set your oven to 400°F (200°C) and line a baking tray with parchment paper.
  2. 2. Prep the chicken: In a bowl, mix olive oil, minced garlic, oregano, thyme, paprika, salt, and pepper. Coat the chicken breasts in this mixture.
  3. 3. Arrange the veggies: Spread the zucchini, bell pepper, cherry tomatoes, and red onion evenly on the baking tray.
  4. 4. Place the chicken: Lay the marinated chicken breasts on top of the veggies.
  5. 5. Bake: Roast in the oven for 25-30 minutes or until the chicken is fully cooked.
  6. 6. Add the finishing touch: Squeeze fresh lemon juice over everything and sprinkle with feta cheese (if using).
  7. 7. Serve: Plate the chicken with the roasted veggies and enjoy!
{ "@context": "https://schema.org/", "@type": "Recipe", "name": "Easy One-Pan Lemon Garlic Chicken & Veggies", "author": { "@type": "Person", "name": "Mellow Mum" }, "datePublished": "2025-01-01", "description": "This one-pan meal is packed with flavorful lemon, garlic, and herbs, making it the perfect quick & healthy dinner for busy mums. Minimal cleanup and high protein.", "prepTime": "PT10M", "cookTime": "PT20M", "totalTime": "PT30M", "recipeYield": "2 servings", "recipeCategory": "Dinner", "recipeCuisine": "Healthy", "nutrition": { "@type": "NutritionInformation", "calories": "350 calories per serving" }, "recipeIngredient": [ "2 boneless, skinless chicken breasts", "1 zucchini, sliced", "1 red bell pepper, chopped", "1 cup cherry tomatoes, halved", "1/2 red onion, sliced", "3 cloves garlic, minced", "2 tablespoons olive oil", "1 teaspoon dried oregano", "1 teaspoon dried thyme", "1 teaspoon paprika", "Salt & pepper to taste", "1/2 lemon, juiced", "1/4 cup feta cheese (optional)" ], "recipeInstructions": [ { "@type": "HowToStep", "text": "Preheat your oven to 400°F (200°C) and line a baking tray with parchment paper." }, { "@type": "HowToStep", "text": "In a bowl, mix olive oil, minced garlic, oregano, thyme, paprika, salt, and pepper. Coat the chicken breasts in this mixture." }, { "@type": "HowToStep", "text": "Spread the zucchini, bell pepper, cherry tomatoes, and red onion evenly on the baking tray." }, { "@type": "HowToStep", "text": "Lay the marinated chicken breasts on top of the veggies." }, { "@type": "HowToStep", "text": "Roast in the oven for 25-30 minutes or until the chicken is fully cooked." }, { "@type": "HowToStep", "text": "Squeeze fresh lemon juice over everything and sprinkle with feta cheese (if using)." } ] }

🥞 Fluffy Greek Yogurt Blueberry Pancakes

⭐⭐⭐⭐⭐ (4.9/5 - 730 Reviews)
By Mellow Mum | Updated January 2025

These fluffy, protein-packed pancakes are made with Greek yogurt for a deliciously light texture and added nutrients. They’re naturally sweetened, bursting with juicy blueberries, and perfect for a quick, healthy breakfast.

Ingredients:

  • 1 cup whole wheat flour
  • 1 teaspoon baking powder
  • 1/2 teaspoon baking soda
  • 1/4 teaspoon salt
  • 1/2 teaspoon cinnamon
  • 1/2 cup plain Greek yogurt
  • 1/2 cup milk (or dairy-free alternative)
  • 1 egg
  • 1 tablespoon honey or maple syrup
  • 1 teaspoon vanilla extract
  • 1/2 cup fresh or frozen blueberries
  • 1 teaspoon coconut oil (for cooking)

Instructions:

  1. 1. Mix dry ingredients: In a bowl, whisk together whole wheat flour, baking powder, baking soda, salt, and cinnamon.
  2. 2. Combine wet ingredients: In a separate bowl, mix Greek yogurt, milk, egg, honey (or maple syrup), and vanilla extract.
  3. 3. Create the batter: Gradually fold the wet ingredients into the dry ingredients until just combined. Do not overmix.
  4. 4. Add the blueberries: Gently fold in the blueberries.
  5. 5. Heat the pan: Heat a non-stick skillet over medium heat and lightly grease with coconut oil.
  6. 6. Cook the pancakes: Pour small amounts of batter into the pan. Cook until bubbles form on the surface (about 2 minutes), then flip and cook for another 1-2 minutes.
  7. 7. Serve: Stack the pancakes and enjoy with extra blueberries, yogurt, or a drizzle of maple syrup!
{ "@context": "https://schema.org/", "@type": "Recipe", "name": "Fluffy Greek Yogurt Blueberry Pancakes", "author": { "@type": "Person", "name": "Mellow Mum" }, "datePublished": "2025-01-01", "description": "These fluffy, protein-packed pancakes are made with Greek yogurt for a deliciously light texture and added nutrients. They’re naturally sweetened, bursting with juicy blueberries, and perfect for a quick, healthy breakfast.", "prepTime": "PT10M", "cookTime": "PT10M", "totalTime": "PT20M", "recipeYield": "8 pancakes", "recipeCategory": "Breakfast", "recipeCuisine": "Healthy", "nutrition": { "@type": "NutritionInformation", "calories": "150 calories per pancake" }, "recipeIngredient": [ "1 cup whole wheat flour", "1 teaspoon baking powder", "1/2 teaspoon baking soda", "1/4 teaspoon salt", "1/2 teaspoon cinnamon", "1/2 cup plain Greek yogurt", "1/2 cup milk (or dairy-free alternative)", "1 egg", "1 tablespoon honey or maple syrup", "1 teaspoon vanilla extract", "1/2 cup fresh or frozen blueberries", "1 teaspoon coconut oil (for cooking)" ], "recipeInstructions": [] }

🥣 Easy Veggie-Packed Lentil Soup

⭐⭐⭐⭐⭐ (4.9/5 - 680 Reviews)
By Mellow Mum | Updated January 2025

This hearty, protein-packed lentil soup is loaded with vegetables and bursting with flavor. A one-pot meal that’s quick, healthy, and perfect for meal prep or a cozy family dinner.

Ingredients:

  • 1 tablespoon olive oil
  • 1 small onion, diced
  • 2 carrots, chopped
  • 2 celery stalks, chopped
  • 3 cloves garlic, minced
  • 1 teaspoon cumin
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon turmeric
  • 1 cup dry lentils (green or brown), rinsed
  • 4 cups vegetable broth
  • 1 can (14 oz) diced tomatoes
  • 1 cup baby spinach or kale
  • Salt & pepper to taste
  • Juice of 1/2 lemon

Instructions:

  1. 1. Heat the oil: In a large pot, heat olive oil over medium heat.
  2. 2. Sauté the vegetables: Add onion, carrots, and celery. Cook for 5 minutes until softened.
  3. 3. Add garlic and spices: Stir in garlic, cumin, smoked paprika, and turmeric. Cook for 1 more minute.
  4. 4. Add lentils and broth: Stir in lentils, vegetable broth, and diced tomatoes.
  5. 5. Simmer: Bring to a boil, then reduce heat and let simmer for 25-30 minutes until lentils are tender.
  6. 6. Stir in greens: Add spinach or kale and stir until wilted.
  7. 7. Finish with lemon: Stir in fresh lemon juice for brightness.
  8. 8. Serve: Ladle into bowls and enjoy warm!
{ "@context": "https://schema.org/", "@type": "Recipe", "name": "Easy Veggie-Packed Lentil Soup", "author": { "@type": "Person", "name": "Mellow Mum" }, "datePublished": "2025-01-01", "description": "This hearty, protein-packed lentil soup is loaded with vegetables and bursting with flavor. A one-pot meal that’s quick, healthy, and perfect for meal prep or a cozy family dinner.", "prepTime": "PT10M", "cookTime": "PT30M", "totalTime": "PT40M", "recipeYield": "4 servings", "recipeCategory": "Dinner", "recipeCuisine": "Healthy", "nutrition": { "@type": "NutritionInformation", "calories": "250 calories per serving" }, "recipeIngredient": [ "1 tablespoon olive oil", "1 small onion, diced", "2 carrots, chopped", "2 celery stalks, chopped", "3 cloves garlic, minced", "1 teaspoon cumin", "1 teaspoon smoked paprika", "1/2 teaspoon turmeric", "1 cup dry lentils (green or brown), rinsed", "4 cups vegetable broth", "1 can (14 oz) diced tomatoes", "1 cup baby spinach or kale", "Salt & pepper to taste", "Juice of 1/2 lemon" ], "recipeInstructions": [] }

🍫 Healthy Chocolate Chia Pudding

⭐⭐⭐⭐⭐ (4.9/5 - 760 Reviews)
By Mellow Mum | Updated January 2025

This creamy chocolate chia pudding is a healthy, protein-rich, and fiber-packed snack or breakfast. Naturally sweetened, loaded with omega-3s, and takes just 5 minutes to prep!

Ingredients:

  • 1/4 cup chia seeds
  • 1 cup unsweetened almond milk (or any milk of choice)
  • 2 tablespoons cocoa powder
  • 2 tablespoons maple syrup or honey
  • 1/2 teaspoon vanilla extract
  • Pinch of sea salt
  • Dark chocolate shavings or fresh berries (for topping)

Instructions:

  1. 1. Mix the ingredients: In a bowl or jar, whisk together chia seeds, almond milk, cocoa powder, maple syrup, vanilla extract, and sea salt.
  2. 2. Let it thicken: Cover and refrigerate for at least 2 hours, or overnight for best results.
  3. 3. Stir and adjust: After 30 minutes, stir the mixture to prevent clumping.
  4. 4. Serve: Once thickened, top with dark chocolate shavings or fresh berries.
  5. 5. Enjoy: Grab a spoon and dig into this healthy chocolate treat!
{ "@context": "https://schema.org/", "@type": "Recipe", "name": "Healthy Chocolate Chia Pudding", "author": { "@type": "Person", "name": "Mellow Mum" }, "datePublished": "2025-01-01", "description": "This creamy chocolate chia pudding is a healthy, protein-rich, and fiber-packed snack or breakfast. Naturally sweetened, loaded with omega-3s, and takes just 5 minutes to prep!", "prepTime": "PT5M", "cookTime": "PT0M", "totalTime": "PT5M", "recipeYield": "2 servings", "recipeCategory": "Breakfast", "recipeCuisine": "Healthy", "nutrition": { "@type": "NutritionInformation", "calories": "180 calories per serving" }, "recipeIngredient": [ "1/4 cup chia seeds", "1 cup unsweetened almond milk (or any milk of choice)", "2 tablespoons cocoa powder", "2 tablespoons maple syrup or honey", "1/2 teaspoon vanilla extract", "Pinch of sea salt", "Dark chocolate shavings or fresh berries (for topping)" ], "recipeInstructions": [ { "@type": "HowToStep", "text": "In a bowl or jar, whisk together chia seeds, almond milk, cocoa powder, maple syrup, vanilla extract, and sea salt." }, { "@type": "HowToStep", "text": "Cover and refrigerate for at least 2 hours, or overnight for best results." }, { "@type": "HowToStep", "text": "After 30 minutes, stir the mixture to prevent clumping." }, { "@type": "HowToStep", "text": "Once thickened, top with dark chocolate shavings or fresh berries." }, { "@type": "HowToStep", "text": "Grab a spoon and dig into this healthy chocolate treat!" } ] }

🌮 Healthy Sweet Potato & Black Bean Tacos

⭐⭐⭐⭐⭐ (4.9/5 - 860 Reviews)
By Mellow Mum | Updated January 2025

These delicious sweet potato & black bean tacos are packed with fiber, protein, and bold flavors. A perfect easy, plant-based meal for busy mums and growing kids!

Ingredients:

  • 2 medium sweet potatoes, peeled & diced
  • 1 tablespoon olive oil
  • 1 teaspoon cumin
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon salt
  • 1 can (15 oz) black beans, drained & rinsed
  • 1/4 cup chopped fresh cilantro
  • 1/2 small red onion, diced
  • 1 lime, juiced
  • 8 small corn tortillas
  • 1/2 cup crumbled feta or dairy-free cheese (optional)
  • Avocado slices & salsa for topping

Instructions:

  1. 1. Roast the sweet potatoes: Preheat the oven to 400°F (200°C). Toss diced sweet potatoes with olive oil, cumin, smoked paprika, garlic powder, and salt. Spread on a baking sheet and roast for 20-25 minutes until tender.
  2. 2. Prepare the black bean mix: In a bowl, mix black beans, cilantro, red onion, and lime juice. Mash slightly for a chunkier texture.
  3. 3. Warm the tortillas: Heat the corn tortillas in a dry skillet over medium heat for 20-30 seconds per side.
  4. 4. Assemble the tacos: Fill each tortilla with roasted sweet potatoes and black bean mixture.
  5. 5. Add toppings: Sprinkle with crumbled feta, add avocado slices, and drizzle with salsa.
  6. 6. Serve: Enjoy fresh with extra lime wedges on the side!
{ "@context": "https://schema.org/", "@type": "Recipe", "name": "Healthy Sweet Potato & Black Bean Tacos", "author": { "@type": "Person", "name": "Mellow Mum" }, "datePublished": "2025-01-01", "description": "These delicious sweet potato & black bean tacos are packed with fiber, protein, and bold flavors. A perfect easy, plant-based meal for busy mums and growing kids!", "prepTime": "PT10M", "cookTime": "PT25M", "totalTime": "PT35M", "recipeYield": "4 servings", "recipeCategory": "Dinner", "recipeCuisine": "Mexican-Inspired", "nutrition": { "@type": "NutritionInformation", "calories": "320 calories per serving" }, "recipeIngredient": [ "2 medium sweet potatoes, peeled & diced", "1 tablespoon olive oil", "1 teaspoon cumin", "1 teaspoon smoked paprika", "1/2 teaspoon garlic powder", "1/2 teaspoon salt", "1 can (15 oz) black beans, drained & rinsed", "1/4 cup chopped fresh cilantro", "1/2 small red onion, diced", "1 lime, juiced", "8 small corn tortillas", "1/2 cup crumbled feta or dairy-free cheese (optional)", "Avocado slices & salsa for topping" ], "recipeInstructions": [] }

🍋 One-Pan Lemon Garlic Salmon & Veggies

⭐⭐⭐⭐⭐ (4.9/5 - 890 Reviews)
By Mellow Mum | Updated January 2025

This one-pan lemon garlic salmon with roasted vegetables is the perfect healthy dinner that’s ready in under 30 minutes. Packed with omega-3s and essential nutrients, it’s a stress-free meal for busy mums.

Ingredients:

  • 2 salmon fillets
  • 1 tablespoon olive oil
  • 2 cloves garlic, minced
  • 1 teaspoon lemon zest
  • 1 tablespoon lemon juice
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1 cup broccoli florets
  • 1 cup cherry tomatoes
  • 1/2 red onion, sliced
  • 1/2 teaspoon red pepper flakes (optional)
  • 1/4 cup fresh parsley for garnish

Instructions:

  1. 1. Preheat the oven: Set your oven to 400°F (200°C).
  2. 2. Prep the salmon: In a small bowl, mix olive oil, minced garlic, lemon zest, lemon juice, oregano, salt, and black pepper.
  3. 3. Marinate: Brush the salmon fillets with the lemon-garlic mixture and let them sit for 10 minutes.
  4. 4. Arrange the veggies: On a lined baking sheet, spread out the broccoli, cherry tomatoes, and sliced red onion.
  5. 5. Roast the salmon & veggies: Place the salmon fillets in the center of the tray and roast everything for 15-18 minutes until the salmon is flaky.
  6. 6. Garnish & serve: Sprinkle with fresh parsley and a dash of red pepper flakes before serving.
{ "@context": "https://schema.org/", "@type": "Recipe", "name": "One-Pan Lemon Garlic Salmon & Veggies", "author": { "@type": "Person", "name": "Mellow Mum" }, "datePublished": "2025-01-01", "description": "This one-pan lemon garlic salmon with roasted vegetables is the perfect healthy dinner that’s ready in under 30 minutes. Packed with omega-3s and essential nutrients, it’s a stress-free meal for busy mums.", "prepTime": "PT10M", "cookTime": "PT18M", "totalTime": "PT28M", "recipeYield": "2 servings", "recipeCategory": "Dinner", "recipeCuisine": "Healthy", "nutrition": { "@type": "NutritionInformation", "calories": "350 calories per serving" }, "recipeIngredient": [ "2 salmon fillets", "1 tablespoon olive oil", "2 cloves garlic, minced", "1 teaspoon lemon zest", "1 tablespoon lemon juice", "1/2 teaspoon dried oregano", "1/2 teaspoon salt", "1/4 teaspoon black pepper", "1 cup broccoli florets", "1 cup cherry tomatoes", "1/2 red onion, sliced", "1/2 teaspoon red pepper flakes (optional)", "1/4 cup fresh parsley for garnish" ], "recipeInstructions": [] }

🫐 Healthy Blueberry Chia Pudding

⭐⭐⭐⭐⭐ (4.9/5 - 730 Reviews)
By Mellow Mum | Updated January 2025

This healthy blueberry chia pudding is a delicious, easy-to-make breakfast or snack packed with fiber, protein, and antioxidants. Perfect for meal prepping!

Ingredients:

  • 1/2 cup fresh or frozen blueberries
  • 1 cup unsweetened almond milk (or any milk of choice)
  • 1/4 cup chia seeds
  • 1 tablespoon honey or maple syrup
  • 1/2 teaspoon vanilla extract
  • 1/2 teaspoon cinnamon
  • 1/4 teaspoon sea salt
  • 1 tablespoon chopped nuts or granola for topping

Instructions:

  1. 1. Blend the blueberries: In a blender, blend the blueberries and almond milk until smooth.
  2. 2. Mix the chia pudding: Pour the blueberry mixture into a jar or bowl and stir in chia seeds, honey, vanilla extract, cinnamon, and sea salt.
  3. 3. Stir and let sit: Stir well and let it sit for 5 minutes, then stir again to prevent clumping.
  4. 4. Refrigerate: Cover and refrigerate for at least 2 hours or overnight until thickened.
  5. 5. Serve: Top with chopped nuts or granola before serving.
{ "@context": "https://schema.org/", "@type": "Recipe", "name": "Healthy Blueberry Chia Pudding", "author": { "@type": "Person", "name": "Mellow Mum" }, "datePublished": "2025-01-01", "description": "This healthy blueberry chia pudding is a delicious, easy-to-make breakfast or snack packed with fiber, protein, and antioxidants. Perfect for meal prepping!", "prepTime": "PT5M", "cookTime": "PT0M", "totalTime": "PT2H", "recipeYield": "2 servings", "recipeCategory": "Breakfast", "recipeCuisine": "Healthy", "nutrition": { "@type": "NutritionInformation", "calories": "220 calories per serving" }, "recipeIngredient": [ "1/2 cup fresh or frozen blueberries", "1 cup unsweetened almond milk (or any milk of choice)", "1/4 cup chia seeds", "1 tablespoon honey or maple syrup", "1/2 teaspoon vanilla extract", "1/2 teaspoon cinnamon", "1/4 teaspoon sea salt", "1 tablespoon chopped nuts or granola for topping" ], "recipeInstructions": [] }

🥗 Mediterranean Quinoa Salad

⭐⭐⭐⭐⭐ (4.8/5 - 810 Reviews)
By Mellow Mum | Updated January 2025

This Mediterranean quinoa salad is loaded with fresh veggies, protein-rich quinoa, and a zesty lemon dressing. A perfect meal prep option for busy mums!

Ingredients:

  • 1 cup cooked quinoa
  • 1/2 cup cherry tomatoes, halved
  • 1/2 cup cucumber, diced
  • 1/4 cup red onion, finely chopped
  • 1/4 cup feta cheese (or dairy-free alternative)
  • 1/4 cup kalamata olives, sliced
  • 1/4 cup fresh parsley, chopped
  • 2 tablespoons olive oil
  • 1 tablespoon lemon juice
  • 1/2 teaspoon dried oregano
  • Salt and black pepper to taste

Instructions:

  1. 1. Cook the quinoa: Prepare quinoa according to package instructions and let it cool.
  2. 2. Chop the vegetables: Dice the cherry tomatoes, cucumber, red onion, and olives.
  3. 3. Mix the dressing: In a small bowl, whisk together olive oil, lemon juice, oregano, salt, and pepper.
  4. 4. Combine ingredients: In a large bowl, mix the quinoa, vegetables, olives, and feta cheese.
  5. 5. Add dressing: Pour the dressing over the salad and toss to combine.
  6. 6. Serve: Garnish with fresh parsley and enjoy chilled or at room temperature.
{ "@context": "https://schema.org/", "@type": "Recipe", "name": "Mediterranean Quinoa Salad", "author": { "@type": "Person", "name": "Mellow Mum" }, "datePublished": "2025-01-01", "description": "This Mediterranean quinoa salad is loaded with fresh veggies, protein-rich quinoa, and a zesty lemon dressing. A perfect meal prep option for busy mums!", "prepTime": "PT10M", "cookTime": "PT0M", "totalTime": "PT10M", "recipeYield": "4 servings", "recipeCategory": "Lunch", "recipeCuisine": "Mediterranean", "nutrition": { "@type": "NutritionInformation", "calories": "250 calories per serving" }, "recipeIngredient": [ "1 cup cooked quinoa", "1/2 cup cherry tomatoes, halved", "1/2 cup cucumber, diced", "1/4 cup red onion, finely chopped", "1/4 cup feta cheese (or dairy-free alternative)", "1/4 cup kalamata olives, sliced", "1/4 cup fresh parsley, chopped", "2 tablespoons olive oil", "1 tablespoon lemon juice", "1/2 teaspoon dried oregano", "Salt and black pepper to taste" ], "recipeInstructions": [] }

🥑 Creamy Avocado Chicken Wraps

⭐⭐⭐⭐⭐ (4.9/5 - 920 Reviews)
By Mellow Mum | Updated January 2025

These creamy avocado chicken wraps are a nutritious and filling meal perfect for busy mums and kids. Packed with lean protein, healthy fats, and fresh veggies!

Ingredients:

  • 2 cups cooked shredded chicken
  • 1 ripe avocado
  • 1/4 cup Greek yogurt
  • 1 tablespoon lemon juice
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/2 cup diced cucumber
  • 1/4 cup diced red bell pepper
  • 1/4 cup chopped fresh cilantro
  • 4 whole wheat tortillas
  • 1/2 cup shredded lettuce

Instructions:

  1. 1. Prepare the avocado mix: In a bowl, mash the avocado and mix with Greek yogurt, lemon juice, garlic powder, salt, and black pepper.
  2. 2. Add the chicken: Stir in the shredded chicken, cucumber, red bell pepper, and cilantro until evenly combined.
  3. 3. Assemble the wraps: Lay out the tortillas and spread the avocado chicken mixture evenly.
  4. 4. Add lettuce: Sprinkle shredded lettuce over the filling.
  5. 5. Roll and serve: Roll up each tortilla tightly, slice in half, and enjoy!
{ "@context": "https://schema.org/", "@type": "Recipe", "name": "Creamy Avocado Chicken Wraps", "author": { "@type": "Person", "name": "Mellow Mum" }, "datePublished": "2025-01-01", "description": "These creamy avocado chicken wraps are a nutritious and filling meal perfect for busy mums and kids. Packed with lean protein, healthy fats, and fresh veggies!", "prepTime": "PT10M", "cookTime": "PT0M", "totalTime": "PT10M", "recipeYield": "4 servings", "recipeCategory": "Lunch", "recipeCuisine": "Healthy", "nutrition": { "@type": "NutritionInformation", "calories": "350 calories per serving" }, "recipeIngredient": [ "2 cups cooked shredded chicken", "1 ripe avocado", "1/4 cup Greek yogurt", "1 tablespoon lemon juice", "1/2 teaspoon garlic powder", "1/4 teaspoon salt", "1/4 teaspoon black pepper", "1/2 cup diced cucumber", "1/4 cup diced red bell pepper", "1/4 cup chopped fresh cilantro", "4 whole wheat tortillas", "1/2 cup shredded lettuce" ], "recipeInstructions": [] }

🌶️ Spicy Chickpea and Spinach Stew

⭐⭐⭐⭐⭐ (4.9/5 - 1,200 Reviews)
By Mellow Mum | Updated January 2025

This spicy chickpea and spinach stew is a hearty and flavorful dish that's perfect for a quick weeknight dinner. Packed with protein and nutrients, it's both satisfying and healthy.

Ingredients:

  • 2 tablespoons olive oil
  • 1 medium onion, chopped
  • 3 cloves garlic, minced
  • 1 teaspoon ground cumin
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon red pepper flakes (adjust to taste)
  • 1 can (15 oz) diced tomatoes
  • 1 can (15 oz) chickpeas, drained and rinsed
  • 2 cups vegetable broth
  • 4 cups fresh spinach leaves
  • Salt and black pepper to taste
  • Fresh cilantro or parsley for garnish (optional)
  • Lemon wedges for serving (optional)

Instructions:

  1. 1. Sauté aromatics: In a large pot, heat olive oil over medium heat. Add chopped onion and cook until translucent, about 5 minutes. Stir in minced garlic, ground cumin, smoked paprika, and red pepper flakes. Cook for an additional minute until fragrant.
  2. 2. Add tomatoes and chickpeas: Pour in the diced tomatoes with their juices and the drained chickpeas. Stir to combine and let it simmer for 5 minutes.
  3. 3. Add broth and simmer: Pour in the vegetable broth, bring the mixture to a boil, then reduce heat to low and let it simmer for 15 minutes to allow flavors to meld.
  4. 4. Add spinach: Stir in the fresh spinach leaves and cook until wilted, about 2-3 minutes. Season with salt and black pepper to taste.
  5. 5. Serve: Ladle the stew into bowls, garnish with fresh cilantro or parsley if desired, and squeeze a bit of lemon juice over the top for added brightness.
{ "@context": "https://schema.org/", "@type": "Recipe", "name": "Spicy Chickpea and Spinach Stew", "author": { "@type": "Person", "name": "Mellow Mum" }, "datePublished": "2025-01-01", "description": "This spicy chickpea and spinach stew is a hearty and flavorful dish that's perfect for a quick weeknight dinner. Packed with protein and nutrients, it's both satisfying and healthy.", "prepTime": "PT10M", "cookTime": "PT20M", "totalTime": "PT30M", "recipeYield": "4 servings", "recipeCategory": "Dinner", "recipeCuisine": "Healthy", "nutrition": { "@type": "NutritionInformation", "calories": "250 calories per serving" }, "recipeIngredient": [ "2 tablespoons olive oil", "1 medium onion, chopped", "3 cloves garlic, minced", "1 teaspoon ground cumin", "1 teaspoon smoked paprika", "1/2 teaspoon red pepper flakes", "1 can (15 oz) diced tomatoes", "1 can (15 oz) chickpeas, drained and rinsed", "2 cups vegetable broth", "4 cups fresh spinach leaves", "Salt and black pepper to taste", "Fresh cilantro or parsley for garnish", "Lemon wedges for serving" ], "recipeInstructions": [] }

🌶️ Quinoa Stuffed Bell Peppers

⭐⭐⭐⭐⭐ (4.8/5 - 850 Reviews)
By Mellow Mum | Updated January 2025

These quinoa stuffed bell peppers are a delicious and healthy meal packed with plant-based protein, fiber, and bold flavors. A perfect make-ahead meal for busy mums!

Ingredients:

  • 4 large bell peppers (red, yellow, or green)
  • 1 cup quinoa, rinsed
  • 2 cups vegetable broth
  • 1 can (15 oz) black beans, drained and rinsed
  • 1 can (15 oz) diced tomatoes, drained
  • 1 small onion, finely chopped
  • 2 cloves garlic, minced
  • 1 teaspoon ground cumin
  • 1/2 teaspoon smoked paprika
  • 1/2 teaspoon dried oregano
  • Salt and black pepper to taste
  • 1/2 cup shredded cheese (cheddar or dairy-free alternative)
  • Fresh cilantro for garnish (optional)

Instructions:

  1. 1. Preheat oven: Set oven to 375°F (190°C). Grease a baking dish and set aside.
  2. 2. Cook quinoa: In a saucepan, bring quinoa and vegetable broth to a boil. Reduce heat, cover, and simmer for 15 minutes until quinoa is tender.
  3. 3. Sauté vegetables: In a pan, heat oil over medium heat. Sauté onions and garlic for 2 minutes until fragrant.
  4. 4. Prepare filling: Add black beans, diced tomatoes, cumin, paprika, oregano, salt, and black pepper to the pan. Stir in cooked quinoa and mix well.
  5. 5. Stuff the peppers: Cut the tops off the bell peppers and remove the seeds. Fill each pepper with the quinoa mixture.
  6. 6. Bake: Arrange stuffed peppers in the baking dish and cover with foil. Bake for 25 minutes.
  7. 7. Add cheese: Remove foil, sprinkle cheese over the peppers, and bake uncovered for another 10 minutes until cheese is melted.
  8. 8. Serve: Garnish with fresh cilantro and enjoy!
{ "@context": "https://schema.org/", "@type": "Recipe", "name": "Quinoa Stuffed Bell Peppers", "author": { "@type": "Person", "name": "Mellow Mum" }, "datePublished": "2025-01-01", "description": "These quinoa stuffed bell peppers are a delicious and healthy meal packed with plant-based protein, fiber, and bold flavors. A perfect make-ahead meal for busy mums!", "prepTime": "PT10M", "cookTime": "PT35M", "totalTime": "PT45M", "recipeYield": "4 servings", "recipeCategory": "Dinner", "recipeCuisine": "Healthy", "nutrition": { "@type": "NutritionInformation", "calories": "320 calories per serving" }, "recipeIngredient": [ "4 large bell peppers", "1 cup quinoa, rinsed", "2 cups vegetable broth", "1 can (15 oz) black beans, drained and rinsed", "1 can (15 oz) diced tomatoes, drained", "1 small onion, finely chopped", "2 cloves garlic, minced", "1 teaspoon ground cumin", "1/2 teaspoon smoked paprika", "1/2 teaspoon dried oregano", "Salt and black pepper to taste", "1/2 cup shredded cheese", "Fresh cilantro for garnish" ], "recipeInstructions": [] }

🥦 Cauliflower Fried Rice

⭐⭐⭐⭐⭐ (4.9/5 - 1,200 Reviews)
By Mellow Mum | Updated January 2025

This cauliflower fried rice is a quick, healthy alternative to traditional fried rice, packed with veggies and full of flavor! Perfect for busy mums who need a nutritious meal in minutes.

Ingredients:

  • 1 medium head cauliflower, riced (or 3 cups pre-riced cauliflower)
  • 1 tablespoon olive oil
  • 1 small onion, finely chopped
  • 2 cloves garlic, minced
  • 1/2 cup carrots, diced
  • 1/2 cup frozen peas
  • 2 eggs, lightly beaten
  • 3 tablespoons low-sodium soy sauce or coconut aminos
  • 1 teaspoon sesame oil
  • 1/2 teaspoon ground ginger
  • 2 green onions, sliced
  • 1/4 teaspoon black pepper

Instructions:

  1. 1. Prepare cauliflower: If using a whole cauliflower, pulse it in a food processor until it resembles rice.
  2. 2. Sauté veggies: Heat olive oil in a large pan over medium heat. Add onions, garlic, carrots, and peas. Cook for 3 minutes.
  3. 3. Cook eggs: Push veggies to one side of the pan. Pour in the beaten eggs and scramble until cooked.
  4. 4. Add cauliflower: Stir in riced cauliflower, soy sauce, sesame oil, and ground ginger. Mix well.
  5. 5. Cook: Stir-fry everything for about 5 minutes until cauliflower is tender.
  6. 6. Finish & Serve: Sprinkle with sliced green onions and black pepper. Serve hot!
{ "@context": "https://schema.org/", "@type": "Recipe", "name": "Cauliflower Fried Rice", "author": { "@type": "Person", "name": "Mellow Mum" }, "datePublished": "2025-01-01", "description": "This cauliflower fried rice is a quick, healthy alternative to traditional fried rice, packed with veggies and full of flavor! Perfect for busy mums who need a nutritious meal in minutes.", "prepTime": "PT10M", "cookTime": "PT10M", "totalTime": "PT20M", "recipeYield": "4 servings", "recipeCategory": "Dinner", "recipeCuisine": "Healthy", "nutrition": { "@type": "NutritionInformation", "calories": "180 calories per serving" }, "recipeIngredient": [ "1 medium head cauliflower, riced", "1 tablespoon olive oil", "1 small onion, finely chopped", "2 cloves garlic, minced", "1/2 cup carrots, diced", "1/2 cup frozen peas", "2 eggs, lightly beaten", "3 tablespoons low-sodium soy sauce", "1 teaspoon sesame oil", "1/2 teaspoon ground ginger", "2 green onions, sliced", "1/4 teaspoon black pepper" ], "recipeInstructions": [] }

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