The famous 'Smoosh'

Julia Frances Wellness Smoosh 1

Oh, the famous vege “Smoosh”

I had this captioned as 'Breakfast' however due to popular demand for smoosh for dinner - lunch - brekky mid week - or a brunch en masse.. it's earned an identity of it's own.

Smoosh was born from getting creative with whatever veggies I had in the fridge when attempting to make potato hash or rosti and being the master of trying-random-combos.

This dish has spread far and wide with my friends and client babes - because it’s so easy and heck it's delicious! There are barely no rules to follow AND it's a great and easy meal any time (dinner when you come home and have “nothing in the fridge”)

 Mid-week prep tip: do it the night before and stick them in the fridge.  

Here's the guidelines..


Grate about 1.5 cups of vege per person; 

The volume will reduce as it cooks, depending on the water content of your chosen vege;

  • Kumara/Sweet Potato
  • Carrot
  • Zucchini
  • Potato
  • even cabbage, baby spinach or kale..
  • Chopped onion and garlic  - optional if you feel like it

Note: Any vege goes - use what you’ve got - even if it’s a bit limp.


You can mix things up, like I said there are no rules, just what you like!

Keep it simple to start with and experiment with combos...

  • A nob of Butter or Olive Oil or Coconut Oil
  • Spices: cumin or turmeric or paprika. 
  • Chilli flakes
  • Fresh herbs: also great if you have them
  • Salt and Pepper

To Cook:

  1. Heat a pan to a medium heat and add your choice of Butter/Oil. I like to fry mine up in a nob of butter, it's tasty and keeps things non-stick.

  2. Add your vege and spices and fry up the mixture until soften, smelling great and maybe even a bit crsipy!

  3. Top with a fried egg, avo or fermented vege* if you wish.

Remember, it doesn't always need to look beautiful - but it helps for enjoyment factor right?

Tip: Aim for 5 different colours in a dish - that way it looks pretty, you are getting more vegetable variety in there (so, more nutrients) and eating the rainbow feels pretty good too...

I adore receiving snaps of your creations - keep them coming!

See serving inspo below, that brew on the left is that colour from purple carrots!


Screen Shot 2018-02-08 at 3.26.06 pm.png
Julia Frances Wellness Smoosh 3
Julia Frances Wellness Smoosh 2
Julia Craig