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One-pot savoury meals, bursting with flavour are our favourite type of meals to cook. Our fifth recipe book Bestow Savour is a collection of vegetarian, gluten-free, dairy-free, refined-sugar-free recipes which rescue vegetables from bland side dishes and make them the star of the show. The recipe that follows is one of these and perfect for this time of year as there is nothing better than a steaming bowl of Roasted Cauliflower Goodness Soup flavoured with turmeric, cumin, paprika and sumac and garnished with the thyme-fried mushrooms on a cool winter’s day!


Roast the Cauliflower.


Saute the onion and garlic and add the spices.


Golden and tasty!


Add the cauliflower and vegetable stock.


Simmer and blend.


Serve with thyme-fried mushrooms!


2 heads of cauliflower, cut into florets
Olive oil
1 small onion, diced
3 garlic cloves, chopped
1⁄2 teaspoon turmeric, ground
1 teaspoon sumac, ground
2 teaspoon cumin, ground
2 teaspoon paprika, ground
1 litre of vegetable stock
Juice and zest of one lemon
1⁄4 cup of Italian parsley, chopped
Small handful of fresh thyme
1⁄2 cup of button mushrooms, sliced
Himalayan or sea salt and freshly ground black pepper

Preheat oven to 200 degrees celsius.

Arrange the cauliflower florets on a large baking tray lined with baking paper; use two baking trays if you need to. Sprinkle cauliflower with salt and pepper and drizzle generously with olive oil. Roast in oven for 30 minutes, turning over midway through. They should be starting to turn golden brown. Remove from oven. Reserve a cupful of florets for the top of the soup.

Meanwhile, heat 2 tablespoons of olive oil in a large frypan. Saute the onion gently until translucent (10-15 minutes). Add the chopped garlic, turmeric, sumac, cumin and paprika. Stir together for a brief few seconds until fragrant.

Now add the roasted cauliflower. Stir to coat cauliflower well with the spices then add vegetable stock. Bring to a simmer on medium-high heat. Cover and cook for five minutes.

Uncover and remove from the heat, cool for 10 minutes. Using a stick blender, blend and liquid until you achieve desired consistency. If the soup is too thick add more stock or water.

Return to a medium heat and stir in the lemon juice.

While the soup is heating through, fry the mushrooms in a small pan in 1 tablespoon of olive oil over a medium- high heat. As they start to brown add some fresh thyme and cracked black pepper. Remove from the heat when they are starting to crisp and turn golden brown. Set aside.

Add the soup to serving bowls, top with mushroom, reserved cauliflower florets, fresh thyme, parsley and lemon zest. Season with salt and pepper.

And recently we were featured in the Bay of Plenty Times with the Cauliflower Goodness Soup being the main recipe 🙂





  • June 1, 2017


4 medium sized kumara or sweet potato
1 400g can of organic black beans 2 avocados, chopped
1 red onion, diced
8 cherry tomatoes, chopped
Juice and zest of 2 limes
Small handful of fresh coriander, chopped
Pre heat oven to 200 degrees celsius.
Wash the kumara and pat dry. Brush all over with olive oil, place on a baking tray, sprinkle with Himalayan salt and freshly ground black pepper. Bake in the oven till soft – approximately 40 mins.
While the kumara is baking make your salsa. Drain and rinse the can of black beans and place in a bowl. Add all the remaining ingredients except for the lime zest. Mix gently then season with salt and pepper.
When your kumara is cooked, remove from the oven and allow to cool for a few minutes. Slice through the centre lengthwise but don’t cut right through the bottom. Fill each kumara with spoonfuls of salsa, dress with tahini dressing, garnish with lemon zest and serve. Serves four.


1⁄4 cup of tahini paste
1⁄4 cup of water
1 tablespoon of olive oil
1 tablespoon of Bestow Beauty Oil Juice of one lemon
1 teaspoon of Dijon mustard
1 teaspoon of honey
1 clove of garlic, crushed
Blend all the above ingredients with a stick blender. Store in a jar in the fridge for several days.
One cup of kumara (sweet potato) contains a whopping 38,433 IU
of the plant version of vitamin A. This is over seven times your daily recommended requirement. They are also rich in vitamin c, many of the b vitamins and lots of minerals. What an amazing skin food they are! And don’t forget all the fibre you will get from this dish with the addition of the black beans.

  • May 23, 2017

Add wonderful tandoori spices and flavour to roasted cauliflower. Then team it with a creamy coconut, mint dressing for a delicious vegetarian, dairy free side dish or light meal.

Roast Tandoori Cauliflower Recipe
with Creamy Coconut Mint Dressing

1 medium sized cauliflower, cut into florets
1 red onion, sliced
1 tablespoon of olive oil

Tandoori coating
Zest and juice of one small lemon
2/3 cup of coconut yoghurt (dairy free)
1 teaspoon of cumin seeds
1 teaspoon of ginger powder
1 teaspoon of ground coriander
1 teaspoon of turmeric
½ teaspoon of smoked paprika
½ teaspoon of salt

Yoghurt mint dressing
½ a cup of coconut yoghurt (dairy free)
Juice and zest of one lime
1 tablespoon of mint and parsley, finely chopped (save half for garnish)
½ teaspoon of ground cumin
1 tablespoon of Bestow Beauty Oil
Salt and pepper

Heat your oven to 200 degrees celsius.

Mix all the tandoori coating ingredients together in a small bowl. Place the cauliflower florets and sliced red onion into a large bowl. Add the tandoori coating and mix to coat well.

Place on a baking tray lined with baking paper in the oven. Drizzle with olive oil and roast for 25 to 30 minutes until starting to char on the edges. While your cauliflower and onion is roasting, mix all the dressing ingredients together in a jar and shake.

Remove the cauliflower and onion from the oven and let cool. Drizzle with dressing and sprinkle with parsley and mint.

Can be served warm or cold.

  • February 28, 2017

Dark Leafy Greens – What do they do for us?

  • They are a good source of fibre to encourage a healthy bowel and help reduce the risk of many modern diseases.
  • It’s not only dairy products that supply calcium, leafy green vegetables like kale, cabbage, bok choy and collards also contain high amounts of this important mineral.
  • Leafy greens contain good fats, for example, a serving of kale contains 121 mg of omega 3 fatty acids and 92.4mg of omega 6 fatty acids. They also have anti-inflammatory compounds which reduce inflammation though the vitamins, minerals and antioxidants they contain.


Chard parcels with quinoa

5 chard or silverbeet leaves and stalks
2 cups of quinoa
2 tablespoons of olive oil
1 onion, chopped finely
2 garlic cloves, chopped finely
4 medium, button mushrooms, chopped
½ a lemon, juiced
3 tomatoes, chopped
½ cup of Italian parsley, chopped
1 tablespoon of fresh thyme, chopped
Salt and pepper

Cook the quinoa according to packet instructions. Chop the stalks off the chard leaves and then chop the stalks finely. Panfry the onion, garlic and chard stalks in olive oil until the onion is soft. Add the mushrooms and cook for another 2-3 minutes. Add the tomatoes and herbs, mix and heat gently for a few minutes. Add the quinoa, stir, season to taste.

Bring a deep frypan with an inch of salted water in it to the boil. Place the chard leaves in the pan, put the lid on and simmer over a medium heat for one-two minutes. Remove the leaves from the pan ready for the filling and cool. The leaves should still be a lovely bright green with the added advantage of being easier to manage.

Place a large tablespoon of the quinoa filling on the leaf, in the center but close to the stalk end. Fold the bottom end and the sides of the leaf in and roll up.

Serve as a vegetarian snack or lunch dish or serve as the vegetable portion of your evening meal. You could also add or exchange other ingredients for the filling such as nuts, raisins, rice, millet, beans, peas, chickpeas, tofu etc.




  • September 24, 2014

Are your memories of cauliflower the boiled to oblivion tasteless ones? If so you need to try roasting your cauliflower! Wow, such a difference, roasting turns this vegetable into a gorgeous sweet, tasty, flavoursome one.


1 tbsp olive oil
1 onion, quartered
1 medium size cauliflower – florets
4 garlic cloves
, peeled
4-6 cups vegetable stock (low salt)
juice of 1 lemon
1 tsp cumin powder
1 tsp curry powder
1 tablespoon parsley, finely chopped
salt and pepper to taste

Preheat the oven to 180 degrees celsius. Shake the cauliflower florets, onion and garlic cloves in a plastic bag with the olive oil. Place all on a baking tray and roast for 30 minutes until the cauliflower is golden brown on the edges.

Remove from the oven, add to a food processor with all the other ingredients and process until smooth. Add more stock if you like a thinner soup.

Pour into a saucepan, heat for 10 minutes over a medium heat and serve.

Nourishing notes: Cauliflower is a great source of vitamin b5, an important vitamin for collagen formation and necessary for your skin to have a healthy oil production. Acne sufferers have often been found to have low blood serum levels of vitamin B5 making them more prone to oil droplets forming in the oil glands of the skin so it is particularly important for them to eat good dietary sources of B5.


  • August 13, 2014

Have you ever tried making your own falafels? To be honest I’ve always thought they resided in the land of the bland – this was my first attempt. Amazingly they are a taste sensation and I can imagine all sorts of ingredient options so I will be making them alot more! The traditional way to cook them would be to fry them in oil, this version is much healthier and tastes just as good.

Falafels are made from chickpeas, which are full of fibre, both soluble (draws out toxins and lowers cholesterol) and insoluble (encourages elimination). They have a low GI and support energy production in our cells making them ideal for weight loss.

Chickpeas are also wonderful for women especially from a hormonal perspective. The manganese they contain can help the symptoms of PMS but if you are postmenopausal they contain helpful phytochemicals called saponins. These act as antioxidants and can lower the risk of breast cancer, osteoporosis and minimise hot flushes.


For the falafels:

1 can of chickpeas, drained
2 cloves garlic
1 small onion, roughly chopped
½ cup parsley
1 tablespoon gluten free flour eg. Amaranth, buckwheat, chickpea
1 teaspoons sea salt
2 teaspoons ground cumin
1 teaspoon ground coriander
Fresh cracked black pepper to taste
2 tablespoons of olive oil
100g of pistachios

Preheat oven to 180 degrees Celsius.

Place all of the ingredients in a food processor and blend for a minute or two – you want the mixture to be manageable but still a little chunky.

With wet hands, roll the mixture into balls and place on a lined baking tray. Bake in the oven, turning every ten minutes, until golden brown – 25 to 30 minutes.

For the tomato salsa:
3 large tomatoes, diced
½ red onion, finely chopped
A good handful of Italian parsley, chopped
Juice of one lemon
Salt and pepper
Mix all together, season to taste.

You could try other fresh herbs in your falafel and salsa mix such as mint, coriander, basil, oregano or a mixture of herbs.







  • August 1, 2014

snHi there, it’s Sheryl from the huia tree, I’m guest blogging today for Janine of Bestow Beauty. Janine and I work together to bring you recipes and the Bestow Within natural food journals. My journey towards better health and lifestyle started three years ago when I was diagnosed with invasive breast cancer, it knocked the stuffing out of me! Here I was early forties and thinking I could box along at a frantic pace for years to come, surely it wasn’t over yet?

Thankfully it wasn’t, I have learnt more in three years about myself and good health than I have learnt in my 40+ years prior.

I have always loved creating meals, it’s my downtime or de-stress time. I guess that means I get to de-stress alot these days 🙂

I am happiest creating vibrant food that not is not only healthy but of course also looks great when photographed. As I am also a mother of three and work full time, I try to keep it real – recipes that are easy to create and photographs that tell it like it is. Sometimes that doesn’t happen and there are a few disasters – still edible though.

So together with all of that and Janine’s incredible nutritional, wellness and skincare knowledge I think we make a pretty good team! So on that note, this week’s recipe seems fitting – The goddess bowl, full of healing goodness and vibrancy.


Makes two bowls

Gorgeous green dressing:
1 avocado
1/2 cup spinach leaves
1/2 basil leaves
Juice of one lemon
1 tablespoon of Bestow Beauty Oil
1 tablespoon of apple cider vinegar
Salt and pepper to taste

Blend all together with a stick blender, sweeten a little to taste (optional) with honey, maple, agave syrup or a couple of drops of stevia.

Goddess bowl ingredients:
1/2 buttercup pumpkin
1 tablespoon of olive oil
1 teaspoon of cumin powder
1 teaspoon of fennel seeds
1/2 teaspoon of cinnamon
1 cup of black rice, cooked according to packet directions
1 cup of spinach leaves
1 cup of rocket
1/2 cup of fresh sprouts
1/4 red cabbage, shredded
2 tomatoes, cut in wedges
1/2 cup of pumpkin seeds and sunflower seeds (toasted if preferred)
Microgreens (optional)
Salt and pepper

Preheat oven to 180 degrees celsius.
Cut your pumpkin into wedges and remove seeds, pulp and skin. Chop into cubes, toss with the olive oil, cumin, cinnamon, fennel and season with salt and pepper. Place in a baking dish lined with baking paper and bake until soft (15 to 20 mins). While that is cooking make up your two goddess bowls with all the other ingredients. Add the pumpkin when it is cooked, scatter with microgreens (optional), serve with your gorgeous green dressing.


Where possible we choose organic ingredients, these lovely ones above are from Wild Earth Organics in Tauranga, Bay of Plenty.


Nourishing Notes from Janine:
The Bestow Goddess Bowls are so full of ‘health protecting’ vegetables that it’s hard to know where to start. They are just SO good for you and your skin that I have decided to focus on the avocados, the hero ingredient found in the dressing.

Avocados are not only rich in heart-healthy monounsaturated fat, they are also a great source of both insoluble and soluble fibre, keeping you regular and ensuring your skin remains fresh and clear.

Avocados are a great source of antioxidant carotenoids like beta carotene, zeaxathin and lutein as well as vitamin E. These compounds soak up free radicals before they have time to harm your cells and keep you protected against environmental damage that leads to fine lines and wrinkles.

Many people are surprised to learn that avocado’s contain good levels of vitamin C too. Vitamin C is another important antioxidant that helps your skin make collagen, your anti-wrinkle fibre.

Lastly, avocados contain Omega 9 and monounsaturated oils (oleic acid) to help soften and moisturise your skin from the inside.


You will see more of this style of eating in the next BESTOW WITHIN journal coming out in early August! With the right ingredients on hand you can have a fresh, healthy meal in no time at all. Janine and I will show you how 🙂


If you have a hectic lifestyle it’s often very difficult to eat healthy lunches while you’re working. The salad in the jar can be prepared the night before, the concept is that the heavier more moisture content ingredients are layered at the bottom of the jar then the drier, lighter weight ingredients follow. You can also place a couple of tablespoons of your favourite dressing in the bottom of the jar first then when you tip your salad out into a bowl at lunchtime everything is still fresh.

If you are using avocado like in our example then chop your avocado and mix it with lemon juice before adding as a layer to the jar.


Our jar contains:
150g of organic tofu, chopped
1/2 an avocado, chopped
5 cherry tomatoes, halved
Small handful of baby spinach leaves
1/2 a cup of cooked red quinoa, black and brown rice blend
2 button mushrooms, finely sliced
1 carrot, finely grated
1/4 of red cabbage, sliced.
Small handful of snow pea sprouts
2 tablespoons of sunflower seeds and pumpkin seeds

Place the lid on your jar and refrigerate overnight or until you are ready to eat it. It will stay fresh for a couple of days in the jar. Tip your jar out into a bowl, add your dressing if it isn’t already in the jar, season with salt and pepper.

We dressed our salad with tofu avocado mayonnaise (see recipe below) but you could use any favourite dressing or vinaigrette.

There are many options for your salad in a jar, chickpeas, tuna, rocket, lettuce, boiled egg, cucumber to name just a few – be creative!

Nourishing notes from Janine Tait
Fresh, raw vegetables are full of enzymes that aid your digestion and provide you with loads of vitamins, minerals and antioxidants that fuel your skin and your body.  
The tofu and quinoa in this mix ensure you get all the amino acids you need and the brown rice is a great source of complex carbohydrates to fuel you throughout the afternoon. To top it off, every skin nutrient you require for gorgeous, healthy skin is provided in this one tasty meal.



Tofu avocado mayonnaise

200g of organic tofu
1/2 an avocado (optional)
1 tablespoon of apple cider vinegar
1 tablespoon of Bestow Beauty Oil (or olive oil)
2 teaspoons dijon mustard
Juice of one lemon
2 – 3 tablespoons of water to achieve desired consistency
Himalayan salt
Ground black pepper

Blend all ingredients together until silky smooth. You could also add a handful of your favourite herbs to the blend such as fresh coriander or parsley.



Photography by the huia tree

With Bestow oil and ginger dressing

A handful of each of the following greens:
Baby spinach
Bok choy, sliced
Silver beet
Savoy cabbage, shredded

Wilt your greens in a saucepan with a little water by bringing to the boil.

50mls Bestow Beauty Oil
10mls sesame oil
5gms crushed ginger
10mls soy sauce
Juice of half a lime
10gms sesame seeds

Combine together all dressing ingredients, season and mix through warm wilted greens. Please note to watch the amount of salt used as soy sauce is slightly salty.


This is very tasty and healthy and definitely worth a try even if you are not a chickpea fan.

1 can chickpeas
30g butter
2 onions, diced
1 stick celery, diced
1 carrot, diced
2 cloves garlic, crushed
2 teaspoons fresh ginger, grated
1⁄2 teaspoon turmeric
1 teaspoon garam masala
1 tin chopped tomatoes
1 teaspoon chilli paste or 1 dessertspoon of sweet
chilli sauce
1 tablespoon Bestow Beauty Oil
Fresh, chopped coriander

Heat butter in a large pan, add onions, celery, carrot, garlic and ginger. Sweat until the onions are soft. Add spices, drained chickpeas and tomatoes. Keep cooking until you have the consistency you require. The final mixture should be moist but not wet. To vary this recipe, you can add any steamed vegetables you wish (i.e. cauliflower, broccoli). Remove from the heat and stir in the Bestow Beauty Oil. Season, sprinkle with fresh coriander and serve.