<?xml version="1.0" encoding="UTF-8"?><rss xmlns:dc="http://purl.org/dc/elements/1.1/" xmlns:content="http://purl.org/rss/1.0/modules/content/" xmlns:atom="http://www.w3.org/2005/Atom" version="2.0"><channel><title><![CDATA[Karen Tocaceli]]></title><description><![CDATA[Karen Tocaceli | Wellness & Nutrition ]]></description><link>https://www.karentocaceli.com/recipes</link><generator>RSS for Node</generator><lastBuildDate>Mon, 01 Jun 2026 01:38:59 GMT</lastBuildDate><atom:link href="https://www.karentocaceli.com/blog-feed.xml" rel="self" type="application/rss+xml"/><item><title><![CDATA[Roast Pumpkin Pasta]]></title><description><![CDATA[Ingredients (2 serves) 400g butternut pumpkin, cubed 1 tsp olive oil 1 onion  2 cloves garlic 300g silken tofu 30g cashews (soaked in hot water 10 mins) 2 serves of your favourite protein pasta (dry) 2–3 tbsp parmesan (plant based) Squeeze of lemon juice Salt, pepper Chilli flakes Fresh Sage SWIISH Body Tone Protein Peptides Method Roast pumpkin at 200°C for ~25 mins until soft and caramelised.  Add the garlic in with the pumpkin 10 minutes in.  Cook pasta, save 1/2 cup pasta water. Sauté...]]></description><link>https://www.karentocaceli.com/post/roast-pumpkin-pasta</link><guid isPermaLink="false">6a0fc34e2b5c18841b94d832</guid><pubDate>Fri, 22 May 2026 02:46:14 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/3d20d5_0e40bef41d2e42eea8f8b9a0bcbcf7e7~mv2.jpeg/v1/fit/w_1000,h_1000,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Karen Tocaceli</dc:creator></item><item><title><![CDATA[Warm Chocolate Fudge Cake with a Peanut Butter Soak]]></title><description><![CDATA[Cake 1 ½  cups plain flour 1 ¾ cups sugar 3 x sachets of protein peptides (SWIISH) ¾ cup cocoa powder 2 tsp baking soda 1 tsp baking powder 1 tsp salt 1 cup buttermilk ½ cup olive oil  2 eggs 2 tsp vanilla 1 cup coffee Vanilla ice cream to top it  Hot chocolate soak 2 cups milk 1 cup sugar 2 tbsp peanut butter 1 cup cocoa powder 1 tbsp salted butter 1 tsp vanilla Pinch of salt Method Preheat your oven to 175°C and grease a roughly 9x9 inch baking dish. In a large bowl, whisk together the...]]></description><link>https://www.karentocaceli.com/post/warm-chocolate-fudge-cake-with-a-peanut-butter-soak</link><guid isPermaLink="false">6a0fc228b883334b04e1b841</guid><pubDate>Fri, 22 May 2026 02:42:10 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/3d20d5_17d10fb14e6a4931b990c52fc8c9b8d0~mv2.jpg/v1/fit/w_1000,h_1000,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Karen Tocaceli</dc:creator></item><item><title><![CDATA[Slow-Roasted Chicken Thigh, Pearl Barley &#38; Caramelised Vegetables]]></title><description><![CDATA[Ingredients  2 chicken thighs (skin-on if possible) 1 cup cooked pearl barley  1 cup carrot + parsnip, sliced  1 tbsp olive oil 3 anchovy fillets  1 tsp Dijon mustard ½ lemon Parsley Smoked Paprika, italian herbs &#38; garlic powder for chicken seasoning   Method  Roast root vegetables with olive oil at 200°C for 20 minutes.  Roast chicken until golden and cooked through (20–25 mins).  (Flip at the 8 minute mark) Cook pearl barley separately.  Mash anchovy, mustard and lemon to form dressing. ...]]></description><link>https://www.karentocaceli.com/post/healthy-breakfast-recipes-to-start-your-day-right</link><guid isPermaLink="false">6a0d107ab2731dece74ed0f2</guid><pubDate>Wed, 20 May 2026 01:38:02 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/3d20d5_ac7103a9bf984bae8cba942056b8fd1e~mv2.jpg/v1/fit/w_1000,h_1000,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Karen Tocaceli</dc:creator></item><item><title><![CDATA[Quick Sardine Fishcakes]]></title><description><![CDATA[1.5 - 2 tin sardines (springwater) ¾ cup mashed potato 2 eggs 2 tbsp Greek yoghurt 4 tbsp breadcrumbs  1 tbsp capers (game changer for flavour) 1 spring onion, finely sliced 1 tsp garlic Small handful parsley or dill Salt &#38; pepper Method Mash sardines in a bowl  Add everything else and mix Form into small patties Chill for 15 mins (helps them hold) Bake on baking paper or a wire rack for crispiness Don’t make them too thick → 2–3cm is perfect Light spray of oil on top → helps them go golden...]]></description><link>https://www.karentocaceli.com/post/fishcakes</link><guid isPermaLink="false">6a13f3668fa816dacc84cc58</guid><pubDate>Mon, 25 May 2026 07:00:43 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/3d20d5_e4ad25f8c57145ec9a4165896b4e343b~mv2.jpeg/v1/fit/w_1000,h_1000,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Karen Tocaceli</dc:creator></item><item><title><![CDATA[Blistered Tomato &#38; Green Hummus Dip ]]></title><description><![CDATA[Ingredients Base 2 cup store-bought hummus 2 tbsp Greek yoghurt 1/2 cup fresh or tinned peas Handful parsley Salt + pepper Tomato topping 1 punnet cherry tomatoes 5 garlic cloves, whole and peeled 1 tbsp olive oil Salt + pepper Cucumber topping 1 small cucumber, finely diced 1 tbsp lemon juice 1 tsp olive oil Pinch of salt To finish Persian feta / soft feta 1 to 2 tbsp toasted pine nuts Extra olive oil, optional Baguette, for dipping Method Blitz Greek yoghurt, hummus, parsley and peas...]]></description><link>https://www.karentocaceli.com/post/roast-tomato-feta-dip</link><guid isPermaLink="false">6a13f3058fa816dacc84cbc1</guid><pubDate>Mon, 25 May 2026 06:59:25 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/3d20d5_1a8f1dbd1f8d4049bb6b9e7948cb5764~mv2.png/v1/fit/w_1000,h_1000,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Karen Tocaceli</dc:creator></item><item><title><![CDATA[Warm Honey Roasted Chickpea Salad with a Creamy High-Protein Tahini Drizzle]]></title><description><![CDATA[Ingredients For the honey roasted chickpeas 1 can chickpeas, drained and dried well 1 tbsp olive oil 1 tbsp honey 2 tsp smoked paprika ½ tsp chilli flakes (adjust to taste) Salt &#38; pepper For the salad 2 cups roasted pumpkin, cut into small cubes 1 cup roasted zucchini  Salt &#38; pepper 2 big handfuls rocket ½ cup crumbled feta For the tahini and silken tofu drizzle 2 tbsp tahini 300g silken tofu 1 tbsp lemon juice 1 tbsp olive oil 1 tsp honey 1–2 tbsp warm water (to loosen) Pinch of salt Method...]]></description><link>https://www.karentocaceli.com/post/chickpea-salad</link><guid isPermaLink="false">6a13f2a8f3bc0136e51a44cc</guid><pubDate>Mon, 25 May 2026 06:57:57 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/3d20d5_920ec4b4fdcb42bda1d20d27c61ef23b~mv2.jpg/v1/fit/w_1000,h_1000,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Karen Tocaceli</dc:creator></item><item><title><![CDATA[Cooked and Cooled Potato Salad]]></title><description><![CDATA[My gut-friendly potato salad]]></description><link>https://www.karentocaceli.com/post/potato-salad</link><guid isPermaLink="false">6a13f2018fa816dacc84ca04</guid><pubDate>Mon, 25 May 2026 06:55:37 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/3d20d5_85147fa6729d4ab49a98773ed419e2a9~mv2.jpg/v1/fit/w_1000,h_1000,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Karen Tocaceli</dc:creator></item><item><title><![CDATA[Baked Ricotta with Lemon &#38; Crushed Pistachios ]]></title><description><![CDATA[Ingredients (1 serve) ½–¾ cup full-fat ricotta Zest of ½ lemon 1 tbsp crushed pistachios 1 egg Pinch cinnamon  Tiny drizzle of honey (½ tsp max)  Method Preheat oven to 180°C. Combine ricotta, egg, honey, lemon zest + cinnamon. Bake in a ramekin for 12–15 mins until just set and lightly golden. Top with pistachios. Serve warm. My answer to a late-night sweet craving that doesn't feel like a compromise!]]></description><link>https://www.karentocaceli.com/post/baked-ricotta-pistachio</link><guid isPermaLink="false">6a0fc744a2438924d10b503e</guid><pubDate>Fri, 22 May 2026 03:03:39 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/3d20d5_4879eeb8a370458fadf41cd376ec110e~mv2.jpg/v1/fit/w_1000,h_1000,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Karen Tocaceli</dc:creator></item><item><title><![CDATA[Kimchi + Miso Eggs on Toast]]></title><description><![CDATA[This is hands down my favourite breaky ever!  The miso just adds so much depth to the flavour. Enjoy! x ]]></description><link>https://www.karentocaceli.com/post/miso-eggs-on-toast</link><guid isPermaLink="false">6a0fc28db883334b04e1b91f</guid><pubDate>Fri, 22 May 2026 02:42:54 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/3d20d5_5c9295f227c04c49850b4d8c9e6b5c67~mv2.jpeg/v1/fit/w_1000,h_1000,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Karen Tocaceli</dc:creator></item></channel></rss>