authentic living

Tag: kiahs kitchen

Easy Sourdough Starter Pancakes

Easy Sourdough Starter Pancakes

Hi Friends, Welcome to another Kiah’s Kitchen recipe post! Today I am sharing these easy and delicious sourdough starter pancakes. As any regular readers would know, I am always on a mission to reduce my food waste (and plastic waste) and cook more from scratch. […]

September Grocery Budget Challenge: Week 3

September Grocery Budget Challenge: Week 3

Hello Friends! Welcome back to my September Grocery Budget Challenge, I can’t believe we are in week three, where is the month going! If you missed out on week one and two, you can find them here: September Grocery Budget Challenge: Week 1 September Grocery […]

My top 5 favourite soup recipes this Fall/Winter Season!

My top 5 favourite soup recipes this Fall/Winter Season!

Hi Friends!

Welcome back to another Kiah’s Kitchen blog post! Today I’m sharing my top five favourite soup recipes for this Fall/Winter season! In Australia we are slowly beginning to see the signs of Spring on the horizon, however we’ve not escaped the cold days just yet so soup will still be on the menu in our house for at least another month or so. On the other side of the world in the Northern Hemisphere the season is transitioning into fall, the leaves will be beginning to change colour and it’s almost time to start incorporating nourishing soups and stews into your diet to support your body through this seasonal transition. Basically what I am saying is, it’s the perfect time to have some soup wherever in the world you are!

One of my favourite things about the cooler months is the soups that I can make! Soup is so easy to throw together with almost anything you have in the fridge, it’s frugal, it’s perfect for prepping ahead for some easy lunches or dinners during the week and it’s just good for the soul. Over these past four months I have been making soup once a week and have tried so many different recipes, some my own and some from other bloggers and recipe creators. Whilst I enjoyed all of them, there were certainly some stand out favourites that I absolutely loved and will continue to make time and again.

My top five favourite soups from this winter:


  1. Curried Pumpkin Lentil and Coconut Soup by Kiah’s Kitchen

    This delicious soup recipe is one of mine and I absolutely love it, it’s like taking pumpkin soup, giving it a bit of a kick and adding in red lentils for additional protein, fibre and folate! Win Win Win! My mum is an amazing cook (it’s probably where I got my passion from) and I always remember her pumpkin soup because she would add fresh ginger and it provided so much flavour, ever since then, I can’t make pumpkin soup without adding ginger and this soup was no exception. The ginger and curry make this soup super warming which is great on those cold winter days and the Butternut and coconut milk give a lovely creaminess. This soup is thick and filling and goes perfectly with some crusty bread on the side. This soup also freezes well making it the perfect meal prep option for winter! Get the recipe here.

  2. Spiced Moroccan Vegetable Soup with Chickpeas, Cilantro and Lemon by Joan Nathan

    I feel like the title of this soup does not do it justice, not only is it packed with herbs, veggies and chickpeas, it also has lentils and harissa paste which packs a flavourful punch. Growing up we did not go out to eat all that often, I had a single mother and we conserved money, however as a teenager mum and I did go to a cafe in Croydon called Kofi Beans occasionally and they had this delicious harissa soup with sourdough that I would get every time! I was actually looking for a harissa soup recipe to mimic the Kofi Beans one when I stumbled across this recipe and I’m so glad I did. I actually followed this recipe to the T, which is rare for me, usually I use recipes as a base and tend to improvise a little but this was perfect as written. I also tried freezing this recipe which worked fine and took it to work for lunches. Get the recipe here.

  3. Creamy Roasted Cauliflower Soup by Cookie + Kate

    This is probably one of my favourite soups ever. I love cauliflower soup but I don’t really like to use a lot of cream or dairy. This flavours in this soup are absolutely amazing and it is so so creamy without the need for any cream or milk. Roasting the cauliflower really enriches the flavour and provides depth to the soup. As usual I didn’t follow this recipe exactly, I used two heads of cauliflower instead of one and extra garlic cloves as well. I roasted the whole garlic cloves along with the cauliflower rather than sautéing them and I added in a small potato when cooking the soup on the stove. Because of this I did have to bump up the liquid so I just added some water in addition to the stock called for in the recipe. I served this soup with fresh parsley, cracked black pepper and Grana Padano cheese with fresh rye sourdough on the side *drool*. I made this soup for my mums birthday lunch and everyone loved it! Get the recipe here.

  4. Homemade Roasted Tomato and Basil Soup by Ambitious Kitchen

    When Nathan and I got back from Europe after a month of travelling, I was craving home cooked food so badly! Nathan and I live off fresh homemade meals and to go from that to a month of eating out and snacking while traveling is definitely a shock to the system! When we got back I needed something easy (jet-lagged) but nourishing and this soup was the first thing I cooked. The flavours are amazing and it is so simple to make, baking it all in the oven gives it a deliciously rich flavour. I cooked this again during the first trimester of my pregnancy when I was struggling with food aversions and nausea and it went down so well with some fresh sourdough on the side. I have not tried freezing this one, I imagine it would be better fresh given the consistency but I could be wrong! This is probably more of an Autumn soup if you follow seasonal eating, tomatoes aren’t really in season over winter, however the last harvest in late summer/early Autumn is perfect timing for making this. Get the recipe here.

  5. Spicy Sweet Potato Ginger and Coconut Soup by Jessica Beautician

    This spicy sweet potato soup is a staple at my house, it is so easy to throw together and the ginger and turmeric provide wonderful anti-inflammatory properties. Sweet potato is high in fibre and provides so many beneficial vitamins and minerals, especially vitamins B and C! So not only is this soup delicious to eat, it is also great for your immune system and fighting off those winter sniffles. I do a bit of a different variation on this soup which I’m sure I will share on my blog one day, but if you follow this recipe as written you will not be disappointed. I have tried freezing this soup and it defrosts and re-heats well making it another wonderful meal prep option. Get the recipe here.

I encourage you to give some of these soups a go, they are all amazingly flavourful and packed full of nutritional ingredients to keep you going during those cold days! Apologies for the photos, none of these have been taken with my camera, they’re all just off my Instagram but thought I would share them anyway so you could get an idea of how the soups look, to see the proper photos head to the link for each soup. I promise you will not be disappointed!

If you have any soup recipes that you love, please do let me know in the comments below or over on Instagram!

Until next time, stay warm, nourished and happy!

Kiah xo

Easy Red Lentil Dahl Recipe!

Easy Red Lentil Dahl Recipe!

Hi Friends! I’m back with another Kiah’s Kitchen recipe for you today! This past weekend in Melbourne was a doozy! I believe Saturday was the coldest March day in over 40 years and it poured with rain for most of the day. Whilst there are […]

Coconut Kidney Bean Curry with Steamed Greens

Coconut Kidney Bean Curry with Steamed Greens

Hi Friends! Welcome back to another Kiah’s Kitchen recipe post, I’m sharing a super delicious, cheap and easy Coconut Kidney Bean Curry recipe! I have been continuing to read and explore the principles of diet according to Chinese Medicine and taking a more holistic approach […]

Vegan Banana Apple Bread

Vegan Banana Apple Bread

Hi Friends,

I hope everyone is having a fabulous week! Today I am sharing my recipe for a banana apple bread which is 100% dairy free, egg free, refined sugar free and could be made gluten free by changing out the flour, so it certainly ticks all the boxes.

The banana apple bread gets its sweetness from using over ripe bananas, fresh apple, a small amount of coconut sugar and some maple syrup. If you like your treats on the sweeter side you can always add a bit more coconut sugar or maple syrup however I find it sweet enough as it is.

As we move into autumn it’s once again cool enough to turn our ovens on and do some baking. I absolutely LOVE this time of year, traditionally the ‘harvest’ time where we experience the rewards of a fruitful growing season over summer. There are plenty of great fruits and veggies to work with in the kitchen and it’s time to create some more nourishing and warming meals to support our health and wellness as we head into the cooler months.

This banana apple bread can be cut into slices and stored in an airtight container in the refrigerator for up to 7 days. It is the perfect work lunchbox snack or afternoon treat, I especially love heating it up and enjoying with a cup of tea on the side.

As with all of my recipes, if you give this a go, please let me know in the comments below how you liked it, if you share it on social media please tag me or #KiahsKitchen so I can see your creations!

I really hope you enjoy this recipe!

Until next time,

Kiah x

Vegan Banana Apple Bread

A delicious and easy banana bread recipe which is dairy free, egg free and refined sugar free. Great to make on a Sunday for snacks during the week, stores well in the fridge and can be enjoyed warm or cold.

Course Dessert, Snack
Cuisine Australian
Keyword Banana Bread, Banana Loaf, Dairy Free, Egg Free, Vegan Baking
Prep Time 15 minutes
Cook Time 50 minutes
Total Time 1 hour 5 minutes
Servings 8 people


  • 1 tbsp flaxseeds
  • 3 tbsp water
  • 3 large over ripe bananas
  • 1 medium apple
  • 1/3 cup coconut sugar
  • 1 tbsp maple syrup
  • 1/4 cup coconut oil
  • 1 cup almond milk (or other plant based milk)
  • 1 cup organic flour
  • 1 cup organic self raising flour
  • 2 tsp baking powder
  • 1 tsp bicarbonate soda
  • 1 tsp cinnamon
  • 2 tbsp chopped walnuts


  1. Preheat oven to 180 degrees celsius (fan forced)

  2. Combine the flaxseeds and water in a small bowl and set aside to soak

  3. Grease a loaf tin with some coconut oil and line with baking paper

  4. Add the dry ingredients (flour, self raising flour, baking powder, bicarbonate soda and cinnamon) to a large mixing bowl and stir to combine, create a well in the centre

  5. Grate the apple (skin on) and set aside

  6. In NutriBullet or food processor, combine the three bananas, coconut oil, almond milk, coconut sugar and maple syrup and blend until smooth

  7. Add the blended banana mixture, the grated apple and the flaxseed/water mixture to the bowl of dry ingredients and gently fold through until everything is combined

  8. Pour mixture into the prepared tin and sprinkle the chopped walnuts on top

  9. Place banana loaf in the oven and bake for 45 minutes

  10. Insert a skewer into the banana bread, if it comes out clean it's cooked through, if it comes out with batter on it, cook for a further five minutes

  11. Once cooked, remove the banana bread from the oven and place on a cooling rack for 15 minutes or so 

  12. Slice banana bread and serve warm, enjoy with a cup of tea or coffee

Recipe Notes

Leftovers can be stored in an airtight container in the refrigerator for up to 7 days. To ensure the bread is sweet, it is important to use over ripe bananas. If you have a sweet tooth, add some extra coconut sugar or maple syrup to taste.

Sweet Potato, Chickpea & Green Bean Curry

Sweet Potato, Chickpea & Green Bean Curry

Hi Friends! Today I’m sharing my super yummy, super healthy Sweet Potato, Chickpea and Green Bean Curry recipe! Now for my fellow Australians, I am very aware it is November and we are heading into summer, however, curry is an all season staple for me, […]

Five easy ways to minimise waste and become more eco friendly!

Five easy ways to minimise waste and become more eco friendly!

Hey Friends! Today I’m here to talk about waste. Nope, this is not a blog post about poop, the waste I am referring to is the avoidable and unnecessary kind. Right now I don’t think the planet is feeling too crash hot, the air is […]

Pear, Raspberry and Walnut Oats – the perfect winter breakfast!

Pear, Raspberry and Walnut Oats – the perfect winter breakfast!

Earlier in the year I shared my go-to summer breakfast, vegan bircher muesli which is a staple for me in the warmer months (find the recipe here). However now that the leaves have fallen, the days have become incredibly short and I can literally see my breath in the mornings, it is time to retire my bircher muesli in favour of something warmer.

Enter my pear, raspberry and walnut oats recipe. This breakfast recipe is so delicious, super warm, comforting and very easy. I love making this on cold Sunday mornings for Nathan and I along with a big mug of tea. This breakfast provides plenty of good nutrition to start your day whist also being a little sweet and decadent.

The almond milk I use is by the brand Nutty Bruce which can be found in the refrigerator section of most supermarkets – it is deliciously creamy!

The coconut yoghurt I use is by the brand Nakula and I would 100% recommend this, it’s my favourite coconut yoghurt. You can find it at most Woolworths stores and other independent grocery/health food stores.

My final tip is to make sure you are using 100% pure A grade Canadian maple syrup, not the synthetic stuff – nobody wants that fake shit!

If you make this recipe and share it on Instagram, please tag me or #KiahsKitchen – I would love to see your re-creations.

The full recipe is listed below, however if you want a downloadable PDF version, please click this link: Pear raspberry and walnut oats

Pear Raspberry and Walnut Oats Recipe

Yield: 2 servings     Prep time: 2 minutes     Cook time: 18 minutes


1 large brown pear

1 punnet of raspberries

1/4 cup water

1/2 tbsp maple syrup plus more to serve

1/3 cup walnuts

2/3 cup oats

1 cup of almond milk

1/2 tsp of cinnamon

Coconut yoghurt to serve


Cut the pear into quarters lengthways, remove seeds, then halve each quarter lengthways and slice into small chunks

Roughly chop the walnuts and set aside

Place a small pot on a medium heat, add the pear, water and maple syrup, bring to a simmer

Simmer stirring frequently for about 10 minutes until it starts to thicken and the pear begins to go a big mushy

Add the rolled oats, the almond milk, half of the punnet of raspberries, half the chopped walnuts and the cinnamon

Bring to a gentle simmer and stir frequently for 5-8 minutes until the oats are cooked, add more milk if required

Once the oats are soft, divide the mixture between two bowls,  top with remaining raspberries, a dollop of coconut yoghurt, the remaining chopped walnuts and drizzle with maple syrup

Serve immediately and enjoy!


Great for a lazy winter morning in! This recipe makes two medium servings, ingredients can easily be doubled to serve more people or provide larger portion sizes. Leftovers can be stored in the fridge for the next day, just add a bit more milk when reheating and don’t add yoghurt until serving. 

Book vs. TV: The Handmaid’s Tale

Book vs. TV: The Handmaid’s Tale

For this blog post I am reviewing and then comparing/contrasting the Book The Handmaid’s Tale and the TV show based on it. I had previously seen the first two episodes of the TV show last year but I was in the middle of a really busy […]