How to Make Tzatziki

Learn how to make authentic tzatziki (Greek yogurt and cucumber sauce)! It's so easy. Get the recipe at

Tzatziki! Tsaht-ZEE-kee! Otherwise known as that yogurt and cucumber sauce you love at Greek restaurants but worry about mispronouncing (hear the pronunciation here). Tzatziki is a refreshing, chilled sauce or dip made simply with yogurt, drained cucumber, olive oil, fresh herbs (usually mint or dill), garlic, lemon juice and salt.

I tend to associate tzatziki with Greek food, but you’ll find it served across the Mediterranean and Middle East, sometimes under different names or in slightly different forms. Tzatziki is often served with grilled meats and gyros, but I can’t think of a grilled or roasted vegetable it wouldn’t play nicely with. Bell peppers, mushrooms, carrots, asparagus and green beans are all fair game. I might even slather it on grilled corn on the cob. Why not?

tzatziki ingredients

You can also serve up some tzatziki with your next appetizer spread. It would go great with toasted pita wedges, crisp raw vegetables, hummus, olives, cheese and crackers. Its many uses don’t end at cook-outs and cheese plates, though.

Tzatziki is also fantastic dolloped on falafel and spread inside pita sandwiches (you could use it instead of the avocado in that recipe). And, I don’t get mad when tzatziki lands on my tabbouleh, lentil salad or chickpea salad.

Continue to the recipe…

The post How to Make Tzatziki appeared first on Cookie and Kate.

Crunchy Thai Peanut & Quinoa Salad

You're going to love this colorful, crunchy Thai peanut quinoa salad! It's made with carrots, cabbage, snow peas, and quinoa, tossed in a delicious peanut sauce. It packs great for lunch. Vegan and gluten free.

I tend to keep to myself, especially in yoga class. It’s not a very social form of exercise, you know? Last year, when I walked into my usual Tuesday evening yoga class and my instructor shouted, “COOKIE AND KATE,” I froze. Kim, a regular in the class, had learned about my blog through her co-worker, and she said, “I know her! I go to yoga with her!”

Then Kim told Christina, the teacher, and then everyone found out. Including Amie, one of my favorite instructors, who is great friends with Kate Kasbee of Well Vegan. Kate lives in Chicago and was working on a cookbook called Frugal Vegan at the time.


Through the Amie-Kate connection, I got a sneak peek at Frugal Vegan and wrote a blurb for the back cover. “Frugal Vegan offers an incredible array of fresh and simple vegan recipes. Every single one of them manages to be easy to make, affordable and accessible, too.”

Kate came to town for Amie’s birthday party, so I met her for drinks, and a giant green bug landed in her herbed green cocktail. Are you still following? I can’t make this stuff up.

Kate and I bonded over the trials and tribulations of cookbook-making, our love for our funny-looking pups (meet Rex), and the green bug experience. We practiced our half-moon poses at Amie’s backyard birthday party the next day. Maybe I shouldn’t be so shy about my work, since it opens so many fun doors.

Continue to the recipe…

The post Crunchy Thai Peanut & Quinoa Salad appeared first on Cookie and Kate.

3 Reasons I LOVE Eating Low Carb

Avo on Toast with Smashed Olives & Tahini-3

Do you ever feel confused by nutrition? I know.

Even though I’ve studied nutrition at university as part of my Food Science degree, I sometimes feel a little overwhelmed. When I read the latest study comparing different diets it can be a bit much. Low fat, paleo, vegetarian, LCHF, plant based, low carb?!

What’s a girl to eat?

When I start to feel that overwhelm I come back to some simple principles to guide my eating: (adapted from Michael Pollan).

  • Eat real food
  • Eat lots of veggies
  • Watch the carbs
  • Experiment with what works for you.

Since being diagnosed with Gestational Diabetes and then Type 2, I’ve found that for me, eating Low Carb with a generous dose of healthy fat works best.

3 Reasons I LOVE Eating Low Carb

1. Low Carb is Delicious!
As a huge huge food lover, there is no way I could stick to a Low Carb lifestyle if it didn’t taste amazing. The pleasure of food is a non-negotiable in my world.

Luckily I’ve discovered that it’s super easy to really enjoy Low Carb food, especially when you include all the delicious, flavour-carrying fats. I never feel deprived.

2. Low Carb Keeps My Blood Sugar Stable
I still test my fasting blood sugar every morning and it’s easy to tell when I’ve let the carbs creep in (hello whole bottle of Proscecco!). But a day of Low Carb eating easily puts the old glucose back on track.

3. Low Carb Helps Manage my Weight.
Apart from the year I spent backpacking around the world and living on beer and bread, I’ve never been really overweight. But I have always struggled with a bulge around my waistline.

When I started eating Low Carb and my body shape stopped being a constant struggle. Maintaining a healthy weight became so much easier.

I really noticed this with my pregnancies. For my first I wasn’t diagnosed with Gestational Diabetes and I gained 20kg (40lb). With my second I really focused on eating Low Carb and monitoring my blood sugar after every meal and guess what? I only gained 15kg (30lb) even though I was exercising less.

Are you looking for EASY Low Carb recipes?

Then check out my NEW website, Deliciously Diabetic!

Make sure you don’t miss the FREE eCookbook with 24 EASY Low Carb recipes!

Grab your FREE copy at:

Jules xoxo

Avo on Toast with Smashed Olives & Tahini

Avo on Toast with Smashed Olives & Tahini

We Australians love to abbreviate everything. In case you’re wondering ‘avo’ is actually avocado. While there aren’t many things I miss being Low Carb, ‘Avo on Toast’ was one of them. So happy to have found a Low Carb bread that means I can enjoy my avocado AND keep my blood sugar happy. Of course you’re welcome to use whatever bread you prefer.

You don’t really need a recipe for this idea but the contrast of the salty piquant olives with the creamy avo and tahini really takes this to the next level!

enough for: 2
takes: 10 minutes
1 slice broccoli bread
1 small avocado or 1/2 large
squeeze lime
4-5 kalamata olives, smashed
2 tablespoons tahini

1. Toast your bread.

2. Halve avocado and scoop flesh onto the toast. Smash roughly with a fork to cover the surface. Sprinkle generously with black pepper and some sea salt flakes (remembering your olives will add salt too).

3. Squeeze over lime. Smash olives with the side of your knife and remove stones. Scatter smashed olives over the avo and drizzle over tahini.

Print Friendly


more simple – just use avocado and lime with lashings of black pepper.

no tahini – just skip it or try sprinkling with dukkah, roast pine nuts or sesame seeds instead.

carb-lovers – use your favourite bread. True carb lovers might like to spread their toppings over 2 slices!

another fave avo on toast topping – sprinkle with Shicimi Togarashi.

no avo – replace with regular hummus or my Low Carb Roast Cauliflower Hummus and skip the tahini.


Mango-Rita Green Smoothie

This refreshing green smoothie recipe features frozen mango and pineapple and fresh orange and lime. You can't taste the spinach, but it's good for you!

I’m still giggling about the time I shared a green smoothie on Snapchat and one of my good guy friends told me it completely disgusting. That’s what good friends are for, right? I laughed because I was nine-percent confident that he would have loved it if he had actually tried it.

It was mostly made of raspberries, but I added some spinach for some extra nutrients. While the raspberry-red and spinach-green colors didn’t combine to produce the most appetizing shade of frozen treat, it was nutritious and seriously delicious.

I’ll never get on the expensive fresh juice bandwagon, but smoothies are a great way to get some extra servings of fruit (and even some greens). With smoothies, as opposed to juice, you get all that goodness without losing the fiber content, which keeps blood sugar levels stable.

green smoothie ingredients

When I discovered that I could portion smoothie ingredients in a mason jar or bag to blend later, I started making a lot more smoothies at home. I’ve been rotating through the three make-ahead green smoothies in my book, but it’s about time to change things up.

I recently got a chance to chat with Jen from Simple Green Smoothies. She’s a pioneer of the green smoothie concept. Somehow, I’d never gotten my hands on a copy of her book of the same name, so she offered to send me a copy. It’s beautifully designed and photographed, with over 100 recipes for green smoothies of all varieties—green smoothies for beginners and kids, post-workout, dessert, and even green smoothie bowls.

Continue to the recipe…

The post Mango-Rita Green Smoothie appeared first on Cookie and Kate.

Chilaquiles Verdes with Baked Tortilla Chips

Incredibly delicious chilaquiles verdes with fried eggs, made from scratch! Get this vegetarian recipe at

I travelled all the way to Mexico City last month in search of the best chilaquiles, tacos and quesadillas I could find. I found all of the above, plus quite a few new-to-me Mexican combinations of cheese, flatbread and cactus or mushrooms.

On our last morning there, I walked to the loveliest French-Mexican café down the street called Lardo and ordered chilaquiles verdes. I happily sat at the bar solo, sipping my cappuccino, admiring all of the copper design details, eavesdropping on the American family nearby, and imagining how fun it might be to travel with my own family someday.

Then my chilaquiles arrived, and all focus shifted to the gorgeous food placed before me. I didn’t know that tortilla chips and salsa could be so beautiful, but these were piled high and covered with dollops of queso fresco, fresh green cilantro leaves and lots of creamy diced avocado. (No egg; apparently I was supposed to order that separately, but I loved them as is).

tortillas and tomatillos

The chips were perfectly tender, not soggy or too poky. The salsa tasted super fresh, and wasn’t overpowered by the flavor of fried chips. Those chilaquiles tasted as good as they looked, and I vowed to recreate them promptly when I got home.

Which I did, opting to bake my tortilla chips rather than using store-bought or frying my own (big pots of oil scare me). I also made my favorite salsa verde. I tried a variety of toppings and landed on a combination of feta (in lieu of queso fresco or Cotija), red onion (for some color and heat), fresh cilantro, fried eggs (optional), and, of course, avocado.

I carefully picked out just-ripe avocado at the store, and then I forgot to add it for the photos. I went all the way to Mexico City for this recipe, and I forgot to add the avocado. Head smack!

Continue to the recipe…

The post Chilaquiles Verdes with Baked Tortilla Chips appeared first on Cookie and Kate.