Creamy pumpkin & Pea pasta

You can never have too many pasta recipes! Comfort food is a blessing especially on cold rainy days or when you need something quick to quip up because the day is going too fast (I have these days quite often!). I usually roast off the veggies while making the girls afternoon snack and school lunches for the following day, then it’s already to put together for a yummy dinner. This recipe I go to often because it is a dish my whole family enjoys and I can change and add different veggies to the meal. I also use spelt pasta quite often – my kids love the flavour and texture! I like it because it is kinder to my tummy compared to wheat based pasta.

For this recipe you will need some cooked pumpkin and capsicum. Pre heat your oven to 180 degrees (fan-forced) and roast off 200g diced pumpkin in some water (you will a cup of cooked pumpkin). I pour about 1/3 cup of water with a little salt over the pumpkin, this makes it nice and soft. On another tray place 1 large red capsicum – de seed and remove the core, then cut into quarters. Sprinkle a little EVO and sea salt over the capsicum. The capsicum will need around 30 minutes and the pumpkin 40 -45 minutes. Just keep an eye on your veggies because all ovens can vary. Also turn your pumpkin over a couple of times to absorb and steam in the water. Once veggies are cooked let them cool down for 15 minutes.

Cook off a packet of pasta as per the directions, I used 250g of spelt pasta. Make sure you keep 1/2 cup of pasta water to the side then drain off remaining water.

You now need some yummy caramelised onion. In a fry pan cook of 1 small sliced onion – with a tablespoon of coconut/brown sugar. On a medium to low heat keep stirring the onion until it is soft – this should take around 5 minutes.

In a food processor place

  • 1 cup cooked pumpkin
  • 1/2 of the roasted capsicum (two quarters)
  • 1/2 cup pasta water
  • 1 clove garlic
  • 1 tablespoon cashew butter (substitute for fav nut butter)
  • 1 tablespoon of your favourite herb (dill, rosemary, chives)

Blend all the ingredients together for a few minutes then pour the mixture into the fry pan with the caramelised onion. On a medium heat mix the ingredients until you reach a gentle simmer. Turn down heat to low and add in the following –

  • 3/4 cup plant based cream (I used Oatly)
  • 1/2 cup baby peas
  • 1 tablespoon nutritional yeast
  • the other half of the roasted capsicum – sliced
  • a large handful of your favourite vegan grated cheese
  • salt and pepper to taste
  • cooked pasta

Stir through all ingredients until the sauce has covered all the pasta. You are now ready to enjoy some yummy nutritious comfort food! Please share your creations with me on Instagram or Facebook @socialsweetseeds

smokey eggplant dip with dukkah

I love eggplants as we call them here in Australia, I only learnt a few years ago that Aubergine is what it is commonly known as overseas. I am fortunate my sister grows yummy creamy eggplants and I usually stuff them with curry veggies or make lasagne with them. My mum however isn’t a fan of them so she usually misses out. Though loves this dip, I think the artichokes and the spices blend really well with the eggplant, so it doesn’t dominant the flavours.

Firstly, for this recipe you will need to cook a medium size eggplant. Preheat your oven to 170 degrees (fan-forced). Cut the eggplant in half and place on a lined baking tray. Generously drizzle some EVO over the eggplant and season with a sprinkle of salt. My eggplant took around 40 minutes to cook – it should be really soft.

Once the eggplant has cooled down scrap out the flesh leaving the skin behind. Now place in a food processor

  • the flesh of the eggplant
  • 1/2 cup of marinated artichokes
  • 1 can of cannelloni beans/white beans – drained and rinsed
  • 1 clove garlic
  • 2 tablespoon of plant based milk
  • 1 teaspoon smoked paprika
  • 1 teaspoon dried onion flakes
  • 2 tablespoons of the marinated oil from the artichokes
  • 1/2 tablespoon lemon juice
  • pinch salt and pepper

Blend together until well combined, add a little more milk/oil if need. Taste and season with salt and pepper if needed.

Now for the Dukkah

In a frypan place

  • 1/2 tablespoon cumin seeds, fennel seeds and coriander seeds
  • 1 cup of nuts – I used Almonds and Pistachios
  • 1/4 cup sesame seeds
  • pinch of salt

Toast the seeds and nuts over a medium to low heat. Make sure you keep an eye on it and stir the mixture around so it doesn’t burn. It should take about 5- 8 minutes – you will begin to smell the herbs. Take off the stove and let the mixture cool down for 15 minutes. Place the mixture in a food processor with 1 teaspoon of grounded cumin and a pinch of salt if desired. Blitz the mixture a few times to the consistency you like – sometimes I don’t mind it chunky, its more crunchy!

You will have more than enough for the dip so you could either half the recipe or keep it stored in an air tight container. That way, like me you can add that crunchy element to salads or veggies and my favourite avocado on toast with lemon and dukkah!!

Enjoy this delicious and nutritious dip with raw veggies and crackers.

Have you ever tried pasta and dip? It is delicious especially with some chopped veggies mixed through it too!

Vegan basil pesto with pasta & Veggies.

Pasta is such a comforting meal and the sauces that you can create are endless. Basil is definitely a favourite herb of mine, however when looking for a pesto there are very few that are vegan – unless I want to drive for an hour or pay a ridiculous price for it. So I make my own in bulk and freeze down for when I want to make a pasta dish. This recipe is so simple and does not take long at all.

The great thing about this pasta dish is that you can swap the veggies with those that are your own favourite or produce that you need to use up. I hate wasting food so I find roasting or steaming up those veggies and tossing them through a pesto pasta is perfect – sometimes they are my best dinners!

For the pesto you will need to place in a food processor

  • 1 large bunch of basil – stem removed
  • 1/2 cup cashews
  • 1 tablespoon nutritional yeast (I use @braggs)
  • 1/2 teaspoon apple cider vinegar (@braggs)
  • 4 tablespoons oil (sunflower/light EVO – nothing too strong. It will dominant the flavour)
  • good pinch of salt
  • 1 teaspoon lemon rind & juice
  • 1 clove garlic

Blend the ingredients until combined add a little more oil if needed. Taste and season with salt and pepper.

For this pasta dish I cooked a packet of pasta (350g). After draining off the water stir through the basil pesto. I find it easier to mix through when the pasta is still warm.

Vegan Basil Pesto Pasta

Now cook some veggies. For this recipe I heated up a frypan with a little EVO and 2 tablespoons coconut sugar then added

  • 1 sliced capsicum
  • 3 large mushrooms sliced
  • 1 sliced red onion

Cook for a few minutes then add to your pasta with a good handful of baby spinach.

Sometimes I add in some roasted diced sweet potato or pumpkin and steamed broccoli. Which is really yummy. What I love about this pasta is that you can use whatever veggies you have in your pantry or fridge.

My girls have also taken this to school in their lunchboxes – super easy and healthy for them! I know it is a winner when they fight over the leftovers!! I hope you and your family enjoy too.

Make sure you tag me in your own creations. Enjoy your day! Amanda xo

Thai inspired raw veggie rice salad.

It has been so muggy here at the moment, the summer weather is bringing moments of rain and then the sun comes back out and it gets so hot! Not complaining though I am so fortunate to live on the Gold Coast and I do prefer the warmer weather, longer days and more time to get creative with dinner ideas. With this sort of weather I love eating raw veggies with yummy dressings. At the moment I have been experimenting with Thai and Asian influenced ingredients to create some new dressings to top off my salads.

Thai Inspired Raw Veggie Rice Salad

What I love about this salad is that I used up all the bits and pieces I had in my veggie box (carrots, capsicum, broccoli, beans and cabbage). It was so quick, the longest part was waiting for the rice to cook and cool down! Also, I hate wasting food, in my house everyone knows that leftovers are used up either in another dish or for lunches the next day. It is important to not only think about different flavours but textures when creating dishes (something my dad taught me!). So I toasted up so coconut flakes, pumpkin and sunflower seeds to add a crunchy element to the salad which made it even more addictive with the Thai dressing!

You could also serve this up warm, which i did last night and it was really lovely with some roasted mushrooms (my fav!!) but would also be yummy with some pan-fried tofu. Anyway, I hope you all enjoy this new recipe and please give me a message and let me know what you enjoyed serving the salad with.

Amanda x

Ingredients and Method.


  • 2 cloves garlic
  • 1 tablespoon grated lemon rind
  • 1 tablespoon chives
  • 9g Galangal chopped in small pieces
  • 3 tablespoons tamari/soy sauce
  • 2 tablespoons maple syrup
  • 2 tablespoons cashew butter/nut butter
  • 1 teaspoon vegan fish sauce
  • pinch chilli (optional)
  • 8 tablespoons coconut cream/yoghurt (use the cream on the top if using coconut cream)
  • small piece of ginger chopped up

Place all ingredients in a food processor and blend until smooth and combined well. This dressing will go a little firm when refrigerated. So I used some to dip some veggies straight into it and the rest of the leftovers I just left it out of the fridge for around 30 minutes before adding more sauce on top! It really depends how much you want to add to your salad.

For the salad I placed 2 carrots, 1 capsicum, 250g beans, small head of broccoli and 1/4 of a cabbage in the food processor and pulsed it until the veggies where roughly chopped. Be carful not to pulse too much otherwise your veggies will go mushy! I then mixed the veggies through some brown basmati rice (1 cup of cooked rice, rinsed well and allow to cool down).

Now for the crunchy element! In a pan place

  • 1 cup coconut flakes
  • 1/2 cup of mixed sunflower and pumpkin seeds
  • 2 teaspoon coconut sugar

On a low heat keep mixing until the coconut and seeds are lightly toasted.

Now you are ready to place all the ingredients together. As I mentioned before I had a little sauce leftover so place half into the rice salad season with salt and pepper and taste. Now you can add in more or keep aside as a snack with raw veggies or with some avocado on rice crackers, yum!

Please share your creations with me on social media.

Have an amazing day x

Smashed Veggie Patties

How great are Veggie Patties, I usually cook a batch up and use them in different meals throughout the week. I love how you can have them simply with a salad in a burger or a wrap. I even just enjoy them by themselves with a little relish as snack. You can pack so many nutritious veggies in them, which makes them great for the kids too. Getting your variety of veggies each day can sometimes be difficult, so these are ideal in helping our bodies get those important nutrients and vitamins. They are such a convenient quick meal, which is perfect after a hectic day.

In this recipe I used the herb oregano, however you can substitute it with any type of herb or seasoning. I also like making them some cumin and sweet praprika (a little chilli is nice to for the adults). Add a tin of black beans too, you then can serve them with your favourite vegan cheese, salsa and avocado. Another delicious version is adding a tin of lentils with turmeric and ginger, then serving it with some wilted baby spinach fresh tomato and hummus. Please tag me in your posts if you make your own amazing vegan patty.


  • 1/4 large pumpkin (around 340g)
  • 3 large potatoes
  • 2 sweet potato (around 750g
  • small head of broccoli
  • 2 cups grated zucchini
  • 2 cups grated carrot
  • 1 small capsicum
  • 1 small eggplant
  • 2 cups chickpea flour
  • 3 tablespoon flaxseed meal
  • 8 drops doTERRA Oregano Oil
  • salt and pepper to taste


  • Chop pumpkin into large pieces place on a baking tray into the oven until cooked
  • Peel potatoes and place in a saucepan of boiling water and cook until soft
  • Place sweet potatoes on a baking tray sprinkle with some salt and cook them in the oven until soft. Once cooked and cooled down peel off the skin
  • Place zucchini in a bowl with a little salt mix through with clean hands, let it sit there for at least 30 minutes. Then place the zucchini in a clean light clothe like a chux and squeeze out all the water.
  • Cut up broccoli into small pieces and boil in a saucepan with some water until just soft
  • Slice up capsicum amd eggplant, place into a frypan with some oil and a tablespoon of crushed garlic
  • Place all cooked ingredients in a large bowl and roughly smash up all the veggies well. Add in the chickpea flour, flaxseed meal, oregano oil, salt and pepper. Mix well then place into the fridge for a couple of hours. It is much easier to roll the patties when the mixture is cold.
  • Place the oven on a moderate heat. Line a couple baking tray’s with baking paper. Roll and shape the patties to what ever you like. Then place into the oven.
  • Bake until the sides start to get crispy. Depending on what size you do they will take around 20 – 40 minutes, These ones in the picture which are a heaped wooden spoonful where in the oven for 30 minutes.
  • After taking them out let them cool for a little bit before moving them.

These will keep for 5-7 days in the refrigerator.

Have an amazing day x

Sweet Golden Turmeric Noodles

What was your favourite dish growing up? I was and still am definitely a lover for noodle/pasta dishes. It has always been a favorite of mine since I was a little girl. I remember my mothers spaghetti bolognese and pasta bakes as being some of my favourite dinner time meals. In the past 3 years I have exploring many varieties of pasta and noodles in my dishes. There are so many different types now to choose from, we are blessed with so much variety. Lately I have using bean pasta’s like chick pea, mungbean, black bean and the list goes on. These bean pasta’s are so high in nutritional vitamins and are also high in protein and fibre, it is a fantastic alternative to wheat pasta.  For this dish I used a brown rice vermicelli, which I found in the Asian sections at my local grocery store.

Recipe and Method

  • 200g brown rice vermicelli noodles cooked as directed on packet.

Place into a frypan and cook off

  • 1 sliced onion with a couple of tablespoons of coconut sugar.

Then add in

  • 3 tablespoon sesame oil
  • 6 sliced mushrooms
  • 1/2 sliced capsicum
  • 12 snow peas sliced in half
  • 1 bunch broccolini chopped
  • 1 tablespoon minced garlic
  • 1/2 to 1 tablespoon of Golden Turmeric Blend (depending on how strong your turmeric is)
  • 3 tablespoon rice malt syrup
  • 3 tablespoon coconut amino sauce or tamari would be fine too
  • Season with salt

Cook until veggies are just soft, if desired add a little salt and a squeeze of lemon or lime. Sprinkle with sesame seeds and Enjoy!!

Creamy Tomato Eggplant & Mushroom Pasta

A few years ago I went on my first detox which was advise by a naturopath. It was a vegan detox which lasted 6 weeks. I found myself with more energy and found it had positive benefits to my health – mentally and physically. The one thing I did miss was my creamy pasta dishes which I would crave sometimes. However after using cashew butter in my sweets I thought this would be a great in pasta blended down with coconut milk. My family and I were surprised how yummy this pasta dish was, it is definitely one of our favorites.

The chick pea fettuccine I used is good for you – especially in a vegan diet. It contains per serving 42g protein and 18g of fiber. It think is so important to look for alternatives in some foods like pasta which contain higher and better dietary minerals and vitamins. Bean pasta are an amazing source compared to regular wheat pasta. You can either make your own cashew butter by placing 250g of cashews in a thermomix and blending them for around 20 minutes, just keep scraping down the sides so everything gets blended properly. Or you can pick some up at your local health food shop. So the recipe and method is below enjoy this delicious pasta and please tag me in your creations 💜


  • 250g of bean pasta
  • 1/2 cup cashew butter
  • 1 cup coconut milk
  • 4 tablespoons tomato paste
  • 3 Lebanese eggplants
  • 6 mushrooms
  • 1 bunch asparagus
  • 2 cups baby spinach
  • 1/2 cup sun dried tomatoes
  • salt & pepper to taste
  • 4 drops of doTERRA cilantro oil or your favourite herb
  • 1/2 cup slivered almonds or sunflower seeds


  • Cook of your pasta in boiling water per instructions on the packet
  • Chop Eggplants into cubes and place into over drizzled with olive oil and salt.Place into oven on moderate temperature and cook for around 15 – 20 minutes until soft and tender.
  • Slice mushrooms and chop asparagus into thirds along the stalk and fry off them off in a fry pan with a little oil and salt. Place them into a bowl and set aside.
  • In the frypan on a medium to low heat mix together the cashew butter, coconut milk and tomato paste until nice and smooth. The sauce will start to thicken turn the heat down to low and add in the eggplant mushrooms asparagus and the rest of the ingredients stir through the pasta.     Enjoy! xo

Avocado Hemp And Pea Pesto Pasta Salad

So it’s been a while since posting on my website. Life has been busy with 3 children a full time wholesale business and my partner is at University full time. However I have had so many great comments about the savoury meals I have been posting on Facebook and Instagram. So I’m going to make an effort to get them up on the website too.

This salad is delicious either warm or cold and is so good to prep ahead for the busy week. At the moment I’m loving bean pasta it contains no gluten and is high in protein and fibre. The avocado brings a lovely creamy taste to the dish with benefits of essential fats. I love the hemp seeds too as they add a nutty flavour. Hemp seeds have such a high nutritional profile, they contain high levels of antioxidants fatty acids, minerals and vitamins. Great for a vegan diet.

Here are the ingredients and method listed below.

  • -250g cooked pasta
  • Place in a blender
  • 2 cups cooked peas
  • 1 avocado
  • 1/3 cup almonds / cashews
  • 6 drops of your favorite doTERRA essential oil – rosemary dill basil just to name a few
  • handful of baby spinach
  • 2 teaspoons crushed garlic
  • 1 tablespoon lemon juice
  • 2 tablespoon sunflower oil
  • pinch of sea salt                                                                                                                                             Blend together until nice and smooth. Stir through your cooked pasta. Add some fresh sliced cherry tomatoes hemp seeds baby spinach and sliced cooked mushrooms if desired. ( I love mushrooms) I’ve also added sun dried tomatoes and olives too which is really nice. Experiment with your favorites toppings and enjoy this delicious pasta. Enjoy your day xx