Pandemic Friendly Recipes

Pandemic Friendly Recipes

As COVID-19 continues to grip our nation, we've hit a time full of panic buying and cupboards packed to the brim with nonperishables and staples that have left a lot of Australians dazed and confused about their food supply. 

The newest creation from two-time bestselling author, mother of 3 and lawyer Caralee Fontenele could provide some answers, her 'Nourishing You' cookbook offers a variety of hearty healthy meals that provide cooking direction our COVID-19 food stocks. For the overflow of 'staples', like bananas that will go off sooner rather than later, there are freezable banana and coconut flour pikelets, freezable salmon and dill egg muffin cups, along with quinoa sushi with canned tuna and many other freezable or canned options.

The entirety of the book will be available early May and can be pre-ordered online, this can be viewed along with a variety of recipes and tips that are housed on Caralee's website.



If you love the summer flavours of mango, macadamia and coconut, this flan is for you. Now with frozen mango so readily available at supermarkets, you can make this dessert any time of year.




1 cup raw cashews

½ cup macadamia nuts

1½ cups dried dates

1 cup desiccated coconut

3 tablespoons coconut oil

½ teaspoon vanilla extract



2 cups raw cashew nuts, soaked

1 cup coconut cream

2 cups frozen or fresh mango

½ cup coconut oil, melted

6 tablespoons natural maple syrup

1 teaspoon vanilla extract

3 tablespoons raw cacao powder

½ cup macadamia nuts, chopped


To Garnish

1 fresh mango

3 tablespoons macadamia nuts



Prepare a quiche mould by lining it with baking paper. My favourite type to use is a silicone mould. In a food processor, place the cashews, macadamias, dried dates and coconut. Blitz until the ingredients are a fine crumble. Add the coconut oil and vanilla extract. Press the mixture into the base and place in the fridge.


To make the mango and macadamia cream filling, soak the cashew nuts overnight in cold water. If you have not soaked the cashews, you can do it quickly by pouring boiling water over them and leaving them for 15 minutes. Drain once they have softened. Place the cashew nuts into a food processor or blender and whizz until smooth. Add the coconut milk, coconut oil, mango, maple syrup and vanilla extract. Blend until the mixture is very smooth. Depending on your food processor, this could take quite some time. Remove the base from the fridge and pour the macadamia nuts over the base. Pour the mango cashew cream over the nuts and place the dessert in the fridge for one to two hours to set. Garnish with fresh slices of mango and macadamia nuts.


Preparation: 15 minutes

Serves 10


Tip – This cake can be set in the freezer and remain in the freezer until the day you are ready to serve it. Take it out of the freezer 1 hour before serving and garnish with the fresh ingredients.