Botanic Nutrition | Nutritionist

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Botanic Nutrition

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25.01.2022 Lets reduce food waste! In these times of people stocking up on food, its important to remember to use that food wisely. I did my usual Monday morning grocery shop today and found many food items to be in very limited supply or not available at all. Its great that many people seem keen to consume wholefoods such as oats and legumes. But purchasing unfortunately doesnt always equate to consumption. Data shows up to 20% of the food we purchase is discarded - this is a huge... amount of wasted food! Lets make sure this doesnt get worse due to stockpiling food. With many people having heavily stocked pantries, now is a time to be particularly mindful of using all the food we have. These tips can reduce food waste, therefore also saving money and stopping food rotting in landfill: Buy only food you intend to eat Check food use by dates regularly, and store food with the shortest expiry dates at the front of your panty/fridge and the longest dates at the back Plan meals so you are using food items before they expire Store leftovers in the fridge or freezer and make sure to eat them Additional information can be found at sites such as Do Something! Foodwise (http://www.foodwise.com.au/) and Love Food Hate Waste (https://www.lovefoodhatewaste.nsw.gov.au/) - - - #foodwaste #stockpiling #vegan #plantbased #plantbaseddiet #vegandiet #dietitian #vegandietitian #vegannutrition #plantbasednutrition #vegansofaustralia #vegansofwollongong #vegansofsydney #sydneyvegans #vegansofcanberra #vegansofmelbourne #vegansoftasmania #vegansofperth #vegansofig #vegankids #plantbasedkids #plantbasedfamily

24.01.2022 Reminder telehealth rebates from some private health funds end on June 30th. These include HCF and HBF. Some others who had the same end date (such as NIB and BUPA) have extended theirs to September 30th. So if you would like to access a telehealth rebate make sure you book an appointment so you dont miss out! My plant-based dietitian consults are available weekdays, weekends, and nights, with the convenience of not having to leave your house. ... Find out more at www.botanicnutrition.net.au - - - #telehealth #vegan #plantbased #plantbaseddiet #vegandiet #dietitian #vegandietitian #vegannutrition #plantbasednutrition #vegansofaustralia #vegansofwollongong #vegansofsydney #sydneyvegans #vegansofcanberra #vegansofmelbourne #vegansoftasmania #vegansofperth #vegansofig #vegankids #plantbasedkids #plantbasedfamily

23.01.2022 Burritos can easily be made vegan, are a great choice for a quick meal, and are kid friendly. Be sure to add lots of salad vegetables along with your bean mix. Herbs and spices provide Mexican flavours as well as nutrition. Topping with avocado or guacamole provides healthy monounsaturated fats. If you choose to add a vegan cheese or sour cream, keep it to a minimum as they can be high in salt and saturated fats, while not providing calcium. For more variety, change your in...gredients and flavours. And when eating as a family meal, have the kids make their own and get involved in choosing the options. o use different legumes - kidney beans, borlotti beans, lentils o vary your greens lettuce, baby spinach, kale o alter the flavours lime, lemon, chilli, coriander, cumin, garlic - - - #burritos #vegankids #plantbasedkids #plantbasedfamily #veganpregnancy #veganbaby #vegan #plantbased #plantbaseddiet #vegandiet #dietitian #vegandietitian #vegannutrition #plantbasednutrition #vegansofaustralia #vegansofwollongong #vegansofsydney #sydneyvegans #vegansofcanberra #vegansofmelbourne #vegansoftasmania #vegansofperth #vegansofig

22.01.2022 Want to know more about omega-3 fats on a plant-based diet? Read my latest blog for all the details. If you are after more specific advice for yourself or your child, contact me to book a telehealth appointment for an individualised assessment with a vegan dietitian. https://www.botanicnutrition.net.au/omega-3-fats-and-plant/... #omega3 #DHA #minestrone #vegan #plantbased #plantbaseddiet #vegandiet #dietitian #vegandietitian #vegannutrition #plantbasednutrition #vegansofaustralia #vegansofwollongong #vegansofsydney #sydneyvegans #vegansofcanberra #vegansofmelbourne #vegansoftasmania #vegansofperth #vegansofig #vegankids #plantbasedkids #plantbasedfamily

21.01.2022 I made this birthday cake for my daughter chocolate cake with vanilla frosting. She loves choosing these special cakes. Ive made quite a few now and its always great to see the end result. Vegan cakes can certainly be as creative as any others. Nutritionally, yes it is high in sugar, low in fibre and not a great source of vitamins and minerals. But this is a special occasion food, not something to eat on a regular basis. Have fun making your vegan birthday cakes!... . . . #vegancake #vegan #plantbased #plantbaseddiet #vegandiet #dietitian #vegandietitian #vegannutrition #plantbasednutrition #vegansofaustralia #vegansofwollongong #vegansofsydney #sydneyvegans #vegansofmelbourne #vegansoftasmania #vegansofperth #vegansofig #vegankids #plantbasedkids #plantbasedfamily

21.01.2022 Beautiful berries! Blueberries, raspberries, strawberries, mulberries, blackberries. Whichever one is your favourite, now is a perfect time to enjoy them. Currently being in season means berries are both at their tastiest and most affordable. Nutritionally, berries certainly pack a punch. They provide fibre and vitamins C and E, while being relatively low in kilojoules. But their main benefit is being a rich source of phytonutrients such as antioxidants. For instance blueber...ries are high in anthocyanin, an antioxidant that results in the dark blue colour. However most people just love berries for their taste. Add them to smoothies, oats, muffins, or simply enjoy on their own. - - - #berries #plantbased #plantbaseddiet #vegandiet #dietitian #vegandietitian #vegannutrition #plantbasednutrition #vegansofaustralia #vegansofwollongong #vegansofsydney #sydneyvegans #vegansofcanberra #vegansofmelbourne #vegansoftasmania #vegansofperth #vegansofig #vegankids #plantbasedkids #plantbasedfamily #veganpregnancy #veganbaby #vegan

21.01.2022 Happy world kindness day! Today is a great reminder for us to be kind to ourselves and others, including animals. It may spark the change towards plant-based eating. It might encourage you to provide positive support and guidance to others on their move away from eating animals. Or today could be a reminder to be kinder to yourself about what you eat. I hope you all experience kindness today and into the future.... - - - #worldkindnessday #makekindnessthenorm #vegankids #plantbasedkids #plantbasedfamily #veganpregnancy #veganbaby #vegan #plantbased #plantbaseddiet #vegandiet #dietitian #vegandietitian #vegannutrition #plantbasednutrition #vegansofaustralia #vegansofwollongong #vegansofsydney #sydneyvegans #vegansofcanberra #vegansofmelbourne #vegansoftasmania #vegansofperth #vegansofig

20.01.2022 Did you do Veganuary? Do you want to keep eating vegan but feel a bit unsure about how to get all the nutrition you need long term? I can help you do this! Learn which foods to eat, and how much, to get all the nutrients you need. You can then avoid becoming nutrient deficient (and instead experience the health benefits of plant-based eating) while continuing on a vegan diet for as long as you want. Contact me to arrange a nutrition consultation. As an Accredited Practising D...ietitian I provide services to people of all ages all across Australia via online appointments. Find me via my website (www.botanicnutrition.net.au), Facebook, or Instagram. - - - #veganuary #vegan #plantbased #plantbaseddiet #vegandiet #dietitian #vegandietitian #vegannutrition #plantbasednutrition #vegansofaustralia #vegansofwollongong #vegansofsydney #sydneyvegans #vegansofcanberra #vegansofmelbourne #vegansoftasmania #vegansofperth #vegansofig #vegankids #plantbasedkids #plantbasedfamily See more

20.01.2022 Home made yoghurt what a great snack! My go to combination at the moment is with blueberries and LSA. Making your own yoghurt is so easy, reduces packaging, and saves money. Using a vegan starter culture makes it completely plant-based. When choosing your milk type, using a plant milk that is fortified with calcium and is a good source of protein will provide maximum nutritional benefit. There are plenty of ways to enjoy your home made yoghurt - try different fruits, nuts..., and seeds to find your favourite. - - - #yoghurt #vegan #plantbased #plantbaseddiet #vegandiet #dietitian #vegandietitian #vegannutrition #plantbasednutrition #vegansofaustralia #vegansofwollongong #vegansofsydney #sydneyvegans #vegansofcanberra #vegansofmelbourne #vegansoftasmania #vegansofperth #vegansofig #vegankids #plantbasedkids #plantbasedfamily See more

19.01.2022 This is a great initiative to help you get started on a plant-based diet or have someone join you if youre already meat free. . . . #meatfreeweek #plantbased #vegan #vegetarian

18.01.2022 Struggling to cut out the cheese? Are you keen to stop eating dairy but not sure how you would eat meals without cheese? You probably know that cheese is high in saturated fat and salt, and often high in kilojoules. But lots of the meals you love have cheese (how can you have pizza without cheese?), and what do you eat instead? A lot of people find themselves in this situation, but once they try meals without cheese theyre amazed at how good they taste! Cheese can often simp...ly be left out of recipe. Pizza, pesto, pasta, salad, burgers all of these can be made without cheese and have great flavours. Choosing a variety of vegetables, herbs, nuts, seeds, tofu, or legumes will ensure your meal is packed with taste and the cheese isnt missed. Even lasagne can be made cheese free. When a cheesy substitute is desired there are many non-dairy options to try. Cashew cheese or nutritional yeast cheesy sauce are two options. There are also many non-dairy vegan cheeses. However keep these to a minimum as they are usually highly processed and like dairy cheese can add too much total and saturated fat, salt, and kilojoules to the diet. If you want to make the move to stop eating cheese, just give it a go! Test out the many cheese-free recipes available and see how delicious meals can be. If you need help with eating a healthy dairy free plant-based diet, contact me to arrange a personal consultation. . . #vegan #plantbased #plantbaseddiet #vegandiet #dietitian #vegandietitian #vegannutrition #plantbasednutrition #vegansofaustralia #vegansofwollongong #vegansofsydney #sydneyvegans #vegansofmelbourne #vegansoftasmania #vegansofperth #vegansofig #vegankids #plantbasedkids #plantbasedfamily #dairyfree #nocheese

18.01.2022 While a nutritious diet is key for good health, the role of exercise and fitness should not be overlooked. Cardiovascular fitness, strength, and flexibility all play a part in our overall physical and mental health. And just as everyone has individual nutrition needs, it’s also important to do the type of exercise that is right for you. Seeking expert advice and guidance, whether in nutrition or fitness, helps to equip you with the knowledge and skills to achieve better hea...lth that can be sustained into the future. A skilled exercise professional will focus on assisting you to reach appropriate fitness goals in a safe and healthy way. If weight loss is desired, this should be considered with regard to fitness, nutrition, and overall health, rather than a drop in weight being the only aim. Sam Vas, a vegan Personal Trainer with Super Vegan Fitness based in Melbourne, provides online personal training. He recently chatted with me about vegan diets and is offering a free consultation with me, when taking up his 10 session personal training plan. You can read more here https://www.superveganfitness.com/q-a-with-rebecca-phillip/ @superveganofficial - - - #veganfitness #veganpersonaltrainer #vegan #plantbased #plantbaseddiet #vegandiet #dietitian #vegandietitian #vegannutrition #plantbasednutrition #vegansofaustralia #vegansofwollongong #vegansofsydney #sydneyvegans #vegansofcanberra #vegansofmelbourne #vegansoftasmania #vegansofperth #vegansofig

18.01.2022 Do you use dried legumes? With the current restrictions on purchasing tinned food it can be difficult to buy the amount of legumes you need. An alternative to daily supermarket shopping for tinned legumes is buying the dried variety to cook at home. These can be bought at the main supermarkets as well as bulk food stores, fruit and vegetable shops, delis, health food stores, and food co-ops. While dried legumes require preparation, they are cheaper and can be bought in large... quantities as well as without packaging (if taking your own containers to a bulk food store). Dried legumes should be rinsed before using and some require pre-soaking (like my chickpeas pictured here). For those legumes that need extra time to prepare, being organised with meal planning will come in handy. Cooking legumes in bulk and having a stock in the freezer can also help. Now is a great time to get started with dried legumes such as lentils (red, French/puy), chickpeas, green or yellow split peas, black-eyed peas, or the many others. They are highly nutritious, providing a great source of protein, fibre, iron, and zinc, as well as micronutrients such as folate, vitamin E, magnesium, and potassium, and are low in fat. If you have changed to replacing meat in your diet with foods such as legumes and tofu but are not sure if you are getting enough nutrition, contact me to arrange a telehealth dietitian consultation. You can find out more here https://www.botanicnutrition.net.au/why-online-consultatio/ - - - #legumes #chickpeas #beans #vegan #plantbased #plantbaseddiet #vegandiet #dietitian #vegandietitian #vegannutrition #plantbasednutrition #vegansofaustralia #vegansofwollongong #vegansofsydney #sydneyvegans #vegansofcanberra #vegansofmelbourne #vegansoftasmania #vegansofperth #vegansofig #vegankids #plantbasedkids #plantbasedfamily

17.01.2022 Many Australians report the most important issue facing Australia today as concern for the environment. This is especially so for young people aged 18-24 years. And climate change concern is growing. These were results from the recent Scanlon Foundation Mapping Social Cohesion Survey. It is disheartening to think of the effect of climate change on the future of the planet. But there are actions we can all do to help. A big one is eating a plant-based diet. This is well establ...ished as playing a significant role in addressing climate change. By replacing animal products (including meat, eggs, and dairy) with plant-based foods you can contribute to positive action on climate change. You can also experience the bonus of health benefits and avoid animal cruelty. If you need assistance with transitioning to a plant-based diet or ensuring your nutritional requirements are met, contact me to discuss your needs. . . . #environment #climatechange #globalwarming #vegan #plantbased #plantbaseddiet #vegandiet #dietitian #vegandietitian #vegannutrition #plantbasednutrition #vegansofaustralia #vegansofwollongong #vegansofsydney #sydneyvegans #vegansofcanberra #vegansofmelbourne #vegansoftasmania #vegansofperth #vegansofig #vegankids #plantbasedkids #plantbasedfamily See more

17.01.2022 Who loves nourish bowls? Maybe you know them as buddha bowls or another name. Either way theyre a great meal option. Build your bowl for a balanced meal with a variety of vegetables, a plant protein or two, a grain or carbohydrate (such as quinoa, rice, noodles, or potato), and add a sauce/avocado/hommus and extras like herbs and seeds. The combinations are endless and easily adapted. Bowls are a great choice for families who have different tastes, just switch the flavours... to accommodate eg. Dont like spicy food? Keep the chilli as an optional extra. Prefer raw carrot to cooked? Its easy to provide both. Some like coriander while others prefer parsley? Bowls can be topped with herbs at the table. Of course not every ingredient can, or should, be substituted. This should be done within reason and what suits your household. For fussy eaters though, a nourish bowl can be helpful for allowing some customisation as well as introducing a new food. Enjoy making your personalised nourish bowl. - - - #nourishbowl #buddhabowl #vegan #plantbased #plantbaseddiet #vegandiet #dietitian #vegandietitian #vegannutrition #plantbasednutrition #vegansofaustralia #vegansofwollongong #vegansofsydney #sydneyvegans #vegansofcanberra #vegansofmelbourne #vegansoftasmania #vegansofperth #vegansofig #vegankids #plantbasedkids #plantbasedfamily

17.01.2022 Post no. 2: many areas have thankfully received some decent rainfall in the past few days. This is much welcomed though hopefully a lot more will come. Nutrition tip: Make the most of the food you have. Reduce food waste and save money, resources, and time.... Use all leftovers either as the same meal or made into a new dish (eg tomato bean sauce for pasta one day, the base for tacos another). Remember to store and heat correctly and eat within 3 days. The above picture is a lunch I threw together that included leftover pasta, the last of our tempeh, and some kale from the garden. Use whatever you have available. Think about cooking a dish you know but substituting some ingredients with what you have on hand. If youre not sure what to make with the ingredients you have, a quick google search should provide several options. Plan ahead if you can. If you are in a position to plan your menu for the week ahead, you can then just buy what youll need. If you are in a situation where this is not possible, then think ahead as much as is practical. It will save you time, money, and the stress of last minute meals. Keep stock of your food. Know what is in your fridge and pantry and eat the food before it expires. - - - #foodwaste #vegan #plantbased #plantbaseddiet #vegandiet #dietitian #vegandietitian #vegannutrition #plantbasednutrition #vegansofaustralia #vegansofwollongong #vegansofsydney #sydneyvegans #vegansofcanberra #vegansofmelbourne #vegansoftasmania #vegansofperth #vegansofig #vegankids #plantbasedkids #plantbasedfamily

17.01.2022 Great news for telehealth! Cut off dates for rebates have been extended or removed completely. I have updated the information on my blog where you can read all the details https://www.botanicnutrition.net.au/rebates-now-available-/ #telehealth #vegan #plantbased #plantbaseddiet #vegandiet #dietitian #vegandietitian #vegannutrition #plantbasednutrition #vegansofaustralia #vegansofwollongong #vegansofsydney #sydneyvegans #vegansofcanberra #vegansofmelbourne #vegansoftasmania #vegansofperth #vegansofig #vegankids #plantbasedkids #plantbasedfamily

16.01.2022 When the weather turns colder it’s time to put soup back on the menu. There are so many types that can be made, from firm favourites to the more experimental. Our pumpkin soup with olive sourdough was a winner all round. It’s always great to have a meal that’s enjoyed by both adults and kids. We also boost the nutritional value with the addition of red lentils. This provides protein, iron, and fibre, making it a more balanced meal. If you are looking to improve your eating ...through healthy vegan meals, contact me to arrange a plant-based dietitian consult via telehealth. - - - #soup #vegan #plantbased #plantbaseddiet #vegandiet #dietitian #vegandietitian #vegannutrition #plantbasednutrition #vegansofaustralia #vegansofwollongong #vegansofsydney #sydneyvegans #vegansofcanberra #vegansofmelbourne #vegansoftasmania #vegansofperth #vegansofig See more

16.01.2022 My daughter has turned 10! Her cake request was a layered chocolate cake with chocolate frosting inside and vanilla outside, topped with hundreds and thousands and lollies. Vegans certainly don’t miss out on celebration foods! A vegan from birth, she is growing, learning, and playing as kids do. Children can thrive on a plant-based diet with all nutritional needs able to be met on a well planned vegan or vegetarian diet. If you would like assistance with how to make sure you...r baby or child is getting all the nutrition they need, contact me to arrange a dietitian telehealth appointment https://www.botanicnutrition.net.au/contact/ - - - #vegankids #plantbasedkids #plantbasedfamily #veganpregnancy #veganbaby #vegan #plantbased #plantbaseddiet #vegandiet #dietitian #vegandietitian #vegannutrition #plantbasednutrition #vegansofaustralia #vegansofwollongong #vegansofsydney #sydneyvegans #vegansofcanberra #vegansofmelbourne #vegansoftasmania #vegansofperth #vegansofig See more

16.01.2022 A study has been widely reported in the media this week citing concerns over vegan diets in children. Unfortunately the message presented in many cases does not tell the whole story and can give the false impression that following a vegan diet in childhood results in negative health impacts. In fact a vegan diet offers many health benefits. With knowledge and planning, all nutritional needs can be met with a vegan diet, including in children. I have reviewed this study in d...epth and provided an overview on my website. Hopefully it provides a clearer picture of the findings, and reinforces the importance of achieving nutritional requirements, with vitamin B12 and calcium needing particular attention in a vegan diet. https://www.botanicnutrition.net.au/study-of-vegan-childre/ - - - #veganfacts #vegankids #plantbasedkids #plantbasedfamily #veganpregnancy #veganbaby #vegan #plantbased #plantbaseddiet #vegandiet #dietitian #vegandietitian #vegannutrition #plantbasednutrition #vegansofaustralia #vegansofwollongong #vegansofsydney #sydneyvegans #vegansofcanberra #vegansofmelbourne #vegansoftasmania #vegansofperth #vegansofig See more

15.01.2022 Post no.3: its wonderful that the fire threat has largely eased, however the risk of further fires remains and many now face the task of re-establishing their lives. Whether the impact was big or small, a strain on finances is likely. Nutrition tip: plant-based eating on a budget. Adding to the strategies in previous posts, the following can be helpful: Cook in bulk. Savings can be had by bulk buying, cooking extra, and freezing for ...later Rely on staples. Basing meals on staple ingredients (vegetables, fruit, dried legumes, grains) is cost effective (as well as healthy!), rather than buying more expensive pre-prepared/processed foods. Make your own meals instead of getting take-away or eating out. Pack lunches, make coffee at home, be prepared with snacks when out. Buy fruit and vegetables in season, look for specials, and be prepared to adjust meal plans Get help if you need it. Various charities offer food relief (Foodbank can be contacted to find out more), or special grants are available for those affected by fire. The recent fire emergencies have highlighted climate change concerns and increased interest in making urgent positive change. Eating a plant-based diet is recognised as one of the steps to address climate change. - - - #eatingonabudget #climatechange #vegan #plantbased #plantbaseddiet #vegandiet #dietitian #vegandietitian #vegannutrition #plantbasednutrition #vegansofaustralia #vegansofwollongong #vegansofsydney #sydneyvegans #vegansofcanberra #vegansofmelbourne #vegansoftasmania #vegansofperth #vegansofig #vegankids #plantbasedkids #plantbasedfamily

15.01.2022 This Thursday 22nd August is World Plant Milk Day. It aims to highlight the benefits of plant milks for health, cows, and the environment. It also encourages people to take up the challenge of going dairy free for 7 days. Will you give it a go? Or if youre already dairy free, how about supporting someone else? There are plenty of options to choose from soy, oat, almond, rice. The options are increasing rapidly. Many factors can determine which type to choose, though I e...ncourage you to also consider the nutritional value. When replacing dairy, plant milks should provide a good source of protein and calcium. So check the nutrition panel and compare the options. And dont be put off completely if you dont like the first one you try. Plant milk types and brands all taste different, so keep trying! photo credit: @leahkelleyphotography . . . . . #worldplantmilkday #dairyfree #plantmilk #vegan #plantbased #plantbaseddiet #vegandiet #dietitian #vegandietitian #vegannutrition #plantbasednutrition #vegansofaustralia #vegansofwollongong #vegansofsydney #sydneyvegans #vegansofmelbourne #vegansoftasmania #vegansofperth #vegansofig #vegankids #plantbasedkids #plantbasedfamily

13.01.2022 An easy dinner packed with protein, iron and fibre, this dish was based on the 1-pot red lentil chilli recipe by Minimalist Baker. Legumes (such as the red lentils, chickpeas and kidney beans I used here) and quinoa both have a great nutrition profile and can be used in a variety of meals. If theyre not foods you normally eat, aim to have them more often and reap the benefits these plant foods provide. .... . . #legumes #quinoa #vegan #plantbased #plantbaseddiet #vegandiet #dietitian #vegandietitian #vegannutrition #plantbasednutrition #vegansofaustralia #vegansofwollongong #vegansofsydney #sydneyvegans #vegansofcanberra #vegansofmelbourne #vegansoftasmania #vegansofperth #vegansofig #vegankids #plantbasedkids #plantbasedfamily

13.01.2022 Lentil sausage rolls they might not be the pinnacle of good nutrition (with pastry being low in fibre and high in fat) but they can deliver decent nutrition with some key ingredients. And theyre definitely a favourite, for adults as well as kids. Just swapping the standard meat sausage roll for a plant-based one is a great improvement. Even better, make your own based on legumes lentils work a treat, especially when mashed. Add walnuts for plant-based omega-3 fats, and ...extra flavour with herbs like chives and parsley. You can also add vegetables like mushrooms, spinach, or grated zucchini. These lentil sausage rolls are a hit with my daughter. Combined with steamed vegies, its a meal shes happy to eat, while also providing a broad range of nutrients. This is a dish that can get kids helping in the kitchen. Younger kids can assist with gathering ingredients and doing simpler tasks like mixing, while older kids will be able to do many of the steps depending on their age. #lentils #vegan #plantbased #plantbaseddiet #vegandiet #dietitian #vegandietitian #vegannutrition #plantbasednutrition #vegansofaustralia #vegansofwollongong #vegansofsydney #sydneyvegans #vegansofcanberra #vegansofmelbourne #vegansoftasmania #vegansofperth #vegansofig #vegankids #plantbasedkids #plantbasedfamily

13.01.2022 Many people have have questions about calcium on a vegan diet. Want to know more? Head over to the latest blog on my website. http://www.botanicnutrition.net.au/calcium-bone-health-and/ . . .... #calcium #vegan #plantbased #plantbaseddiet #vegandiet #dietitian #vegandietitian #vegannutrition #plantbasednutrition #vegansofaustralia #vegansofwollongong #vegansofsydney #sydneyvegans #vegansofmelbourne #vegansoftasmania #vegansofperth #vegansofig #vegankids #plantbasedkids #plantbasedfamily See more

13.01.2022 Are you a fan of pumpkin? If the answer is no, then perhaps it was because of how it was cooked, or the particular type of pumpkin, and its worth giving it another try. Nutritionally, pumpkin provides vitamin A (its orange colour being a good give away), folate, potassium, vitamin C, and fibre - even more so if the skin is left on. I used pumpkin to make a sauce for this nourish bowl, adding garlic and rosemary, and it worked well as something different.... Many people love pumpkin it can be used in so many ways but for others it may be a case of trying pumpkin in different dishes before discovering they enjoy it. Pumpkin can be roasted, steamed, mashed, cooked on a bbq, eaten hot or cold, and even used in sweet dishes (such as pumpkin pie). It also comes in several varieties, all of which have their own flavour. Having a soft texture, pumpkin is great for pureeing or hiding in meals for kids. Include pumpkin in your meals for taste, colour, and nutrition. #telehealth #vegan #plantbased #plantbaseddiet #vegandiet #dietitian #vegandietitian #vegannutrition #plantbasednutrition #vegansofaustralia #vegansofwollongong #vegansofsydney #sydneyvegans #vegansofcanberra #vegansofmelbourne #vegansoftasmania #vegansofperth #vegansofig #vegankids #plantbasedkids #plantbasedfamily

12.01.2022 Our countrys ongoing bushfire crisis has had a devastating impact on people and animals alike. It is at the forefront of most peoples minds whether it is the immediate threat or long term situation. Personally I am fortunate to have not been directly impacted by the fires to date however I deeply feel for the people and animals who have. I have reassessed my professional role at this time regarding how I can provide helpful infor...mation. Healthy eating is unlikely to be a current high priority for many people. However, good nutrition is important for fuelling the body to assist with managing stress, improving wellbeing, and contributing to a healthy body and mind into the future. In this case I feel I can assist by providing tips and strategies on healthy plant-based eating that will be useful for the current conditions people may be experiencing. I hope this is of help. Keep It Simple: when time, energy, and resources are short, a balanced meal can still be achieved. rethink what a meal looks like eg sandwich or wrap variations are fine. Include salad/vegetables, a protein food (eg tofu, tempeh, beans (such as chickpeas, or mashed butter beans), different spreads/sauces/herbs can add flavour (eg avocado, hommus, tahini, chilli, mint) make meals that dont require a lot of effort eg share plates, antipasto plates use whatever you have on hand: it may be vegetables from tins or jars if you dont have fresh options prepare meals that dont need cooking (eg salads, sandwiches), or a frypan and a gas burner can be very versatile when access to a stove or electricity is limited share food, cooking utensils, and cooking responsibilities with others. Combining resources, sharing the load, and eating meals together can help to connect with others Ill continue to share more tips in my coming posts. If you have ideas, suggestions, or strategies that work for you, comment below. - - - #vegan #plantbased #plantbaseddiet #vegandiet #dietitian #vegandietitian #vegannutrition #plantbasednutrition #vegansofaustralia #vegansofwollongong #vegansofsydney #sydneyvegans #vegansofcanberra #vegansofmelbourne #vegansoftasmania #vegansofperth #vegansofig #vegankids #plantbasedkids #plantbasedfamily

12.01.2022 Rebates for telehealth services are now being made permanent! The availability of rebates was very limited in the past, but thankfully this has changed. The value of telehealth is now widely known and rebates that were introduced through Medicare and private health funds last year will continue into the future. You can read more on my website: https://www.botanicnutrition.net.au/telehealth-rebates-her/ ... - - - #telehealth #vegankids #plantbasedkids #plantbasedfamily #veganpregnancy #veganbaby #vegan #plantbased #plantbaseddiet #vegandiet #dietitian #vegandietitian #vegannutrition #plantbasednutrition #vegansofaustralia #vegansofwollongong #vegansofsydney #sydneyvegans #vegansofcanberra #vegansofmelbourne #vegansoftasmania #vegansofperth #vegansofig See more

12.01.2022 Happy Dietitians Day! Today is Dietitians Day, a time to celebrate the wonderful work dietitians do helping people with all aspects of nutrition. Using my nutrition expertise and evidence based practice, I aim to make a difference to people’s health with plant-based nutrition. And as I work via telehealth, today’s Medicare announcement is very welcome. Rebates for dietitian telehealth consults have been extended by Medicare until March 2021. Great news to assist clients to c...ontinue to access services safely from wherever they may be. #DietitiansDay #DietitiansMakeaDifference #vegan #plantbased #plantbaseddiet #vegandiet #dietitian #vegandietitian #vegannutrition #plantbasednutrition #vegansofaustralia #vegansofwollongong #vegansofsydney #sydneyvegans #vegansofcanberra #vegansofmelbourne #vegansoftasmania #vegansofperth #vegansofig #vegankids #plantbasedkids #plantbasedfamily

11.01.2022 As the school year draws to a close, inspiration for school lunches can be running low. Parents often find suggestions by sharing ideas. It may be something simple but just a small change can make a difference. Introducing a new item or serving a food in a different way can bring enthusiasm back to school lunches. Here is my daughters packed lunch. The bread is spread with hommus; the muffin is nut free but contains sunflower seeds, pepitas, and ground flaxseed; and the tofu... is lightly marinated but not cooked. Try swapping ideas with others to help ease the job of what to pack in the lunch box. You can also read my blog for more tips https://www.botanicnutrition.net.au/vegan-lunch-box-tips/ - - - #schoollunch #vegan #plantbased #plantbaseddiet #vegandiet #dietitian #vegandietitian #vegannutrition #plantbasednutrition #vegansofaustralia #vegansofwollongong #vegansofsydney #sydneyvegans #vegansofcanberra #vegansofmelbourne #vegansoftasmania #vegansofperth #vegansofig #vegankids #plantbasedkids #plantbasedfamily

11.01.2022 With the current changes to how we are living our lives at present, a reminder that there is no need to leave your home to have a nutrition consultation. As usual, I am continuing to provide telehealth (online) dietitian appointments on plant-based nutrition. With working from home increasing and scheduled activities having reduced, you might now have more time and opportunity to book the nutrition consult you have been planning to do. I offer flexible appointment times and p...rovide services for adults and children, for optimising nutrition and management of health conditions. Contact me via my website, email, phone, or social media. - - - #telehealth #vegan #plantbased #plantbaseddiet #vegandiet #dietitian #vegandietitian #vegannutrition #plantbasednutrition #vegansofaustralia #vegansofwollongong #vegansofsydney #sydneyvegans #vegansofcanberra #vegansofmelbourne #vegansoftasmania #vegansofperth #vegansofig #vegankids #plantbasedkids #plantbasedfamily

10.01.2022 With rainy weather its the perfect time for soup. Minestrone is a favourite of mine, containing a variety of vegetables, legumes, and often small pasta. I usually add green split peas, French (puy) lentils, whichever vegies I have, and parsley from the garden. You can customise your minestrone depending on the likes and dislikes of your family. Its also great for making a big batch to allow for leftovers, and throwing everything into one pot saves on washing up (always a b...onus!). Minestrone soup is a well known dish that also happens to be vegan. However you might be wanting to eat more plant-based meals but finding it difficult to balance your nutrition. Contact me to arrange a plant-based dietitian consult via telehealth and I can help you achieve this https://www.botanicnutrition.net.au/ #soup #minestrone #vegan #plantbased #plantbaseddiet #vegandiet #dietitian #vegandietitian #vegannutrition #plantbasednutrition #vegansofaustralia #vegansofwollongong #vegansofsydney #sydneyvegans #vegansofcanberra #vegansofmelbourne #vegansoftasmania #vegansofperth #vegansofig #vegankids #plantbasedkids #plantbasedfamily

10.01.2022 Following the recent media reports of a child becoming malnourished after being fed a vegan diet, this article outlines that a vegan diet can safely meet all nutritional requirements when properly planned. Unfortunately the child involved in the reported case was fed a very limited range of foods that is certainly not representative of a vegan diet. #vegan #vegankids #veganchildren #vegannutrition #vegandiet

09.01.2022 Herbs they provide a burst of flavour and are the key ingredients in many meals. While herbs may be used in small amounts, they can certainly pack a punch in taste. Cooking with herbs not only increases flavour but offers nutritional benefits too. Herbs provide phytonutrients and antioxidants, as well as vitamins and minerals. Make herbs a regular part of your meals and use a variety for different flavours. There are plenty to choose from such as parsley, basil, chives, co...riander, mint, oregano, thyme, sage or rosemary. - - - #herbs #vegan #plantbased #plantbaseddiet #vegandiet #dietitian #vegandietitian #vegannutrition #plantbasednutrition #vegansofaustralia #vegansofwollongong #vegansofsydney #sydneyvegans #vegansofcanberra #vegansofmelbourne #vegansoftasmania #vegansofperth #vegansofig #vegankids #plantbasedkids #plantbasedfamily See more

09.01.2022 Do you enjoy garlic? Packed with flavour, its popular for good reason. Highly aromatic, versatile, and readily available, its a go to ingredient for many people. As well as being tasty, garlic is rich in antioxidants. Garlic has many uses. Im fortunate to have a good supply of garlic, with this haul from our garden now dried and ready to use. It can be added to stir fries, curries, salads, roasts.... Make garlic a staple in your cooking... - - - #garlic #vegan #plantbased #plantbaseddiet #vegandiet #dietitian #vegandietitian #vegannutrition #plantbasednutrition #vegansofaustralia #vegansofwollongong #vegansofsydney #sydneyvegans #vegansofcanberra #vegansofmelbourne #vegansoftasmania #vegansofperth #vegansofig #vegankids #plantbasedkids #plantbasedfamily See more

09.01.2022 Spending more time at home is a great time to try out new recipes. I made this lentil quinoa soup (by Veggie Inspired) with a few more vegies thrown in. A 1-pot recipe that contains protein, vegies, and carbohydrate is usually a sign of a dish thats easy to make and provides a good range of nutrients. Remember that recipes can often be modified if you dont have all the ingredients on hand or to suit your taste preferences. Vegetables can be substituted for similar types, p...roteins can be altered, and flavourings can be adjusted. - - - #onepotmeal #newrecipe #plantbased #plantbaseddiet #vegandiet #dietitian #vegandietitian #vegannutrition #plantbasednutrition #vegansofaustralia #vegansofwollongong #vegansofsydney #sydneyvegans #vegansofcanberra #vegansofmelbourne #vegansoftasmania #vegansofperth #vegansofig #vegankids #plantbasedkids #plantbasedfamily See more

09.01.2022 Do you like spinach? Greens are highly nutritious and tasty and spinach (or silverbeet) is a popular one. I steamed our spinach from the garden to add to this nourish bowl but it can be used in so many other ways too. Include in the mix for lentil shepherds pie, make a tofu and spinach lasagne, eat it steamed with lemon juice, or have it raw in salads. Spinach provides iron, folate, fibre, vitamins A & C, and potassium. It does contain calcium but as it is poorly absorbed s...pinach shouldnt be relied upon as a substantial source of calcium. Try growing spinach in your garden so you can pick it fresh as you need it. . . . #spinach #vegan #plantbased #plantbaseddiet #vegandiet #dietitian #vegandietitian #vegannutrition #plantbasednutrition #vegansofaustralia #vegansofwollongong #vegansofsydney #sydneyvegans #vegansofcanberra #vegansofmelbourne #vegansoftasmania #vegansofperth #vegansofig #vegankids #plantbasedkids #plantbasedfamily

08.01.2022 Iron + Vitamin C = iron absorption Including a source of vitamin C with iron rich foods really does make a difference to iron absorption. The amount of iron absorbed is up to 6 times greater when 50mg of vitamin C is added to a meal. This amount of vitamin C is easy to achieve, for instance: cup of broccoli, 1 orange or mango, or cup strawberries. And this is all that is needed as more than 50mg vitamin C does not increase absorption further. With vegan diets containi...ng only non-haem iron, it’s important to include vitamin C rich foods to maximise iron absorption. An adequate iron intake can certainly be achieved on a plant-based diet by choosing iron rich plant foods and taking steps to maximise absorption. Try the following combinations of iron + vitamin C rich foods: o Burrito wrap with kidney beans, capsicum and tomato on a wholegrain wrap o Tofu stir fry with broccoli o Lentil burger followed by a mango o Hummus and capsicum strips o Overnight oats topped with strawberries o Mixed nuts and an orange If you would like assistance in getting enough iron from a plant-based diet, contact me to book an individual dietitian consult https://www.botanicnutrition.net.au/contact/ - - - #iron #vegankids #plantbasedkids #plantbasedfamily #veganpregnancy #veganbaby #vegan #plantbased #plantbaseddiet #vegandiet #dietitian #vegandietitian #vegannutrition #plantbasednutrition #vegansofaustralia #vegansofwollongong #vegansofsydney #sydneyvegans #vegansofcanberra #vegansofmelbourne #vegansoftasmania #vegansofperth #vegansofig

08.01.2022 Did you have a #meatfreemonday meal yesterday? Have you thought about it extending beyond Mondays? Now is the perfect time to give it a try with the help of No Meat May. Offering support, tips, motivation, and guidance, No Meat May is a great way to test out eating meat free meals for a longer stretch. It’s not too late to start. Find the details at https://www.nomeatmay.net/ And if you would like more specific nutritional advice, or help on staying meat free, contact me fo...r an individual plant-based dietitian consult via telehealth. No Meat May - - - #nomeatmay #meatfree #vegan #plantbased #plantbaseddiet #vegandiet #dietitian #vegandietitian #vegannutrition #plantbasednutrition #vegansofaustralia #vegansofwollongong #vegansofsydney #sydneyvegans #vegansofcanberra #vegansofmelbourne #vegansoftasmania #vegansofperth #vegansofig

08.01.2022 Dhal is one of my favourite dishes and it’s perfect for this wintery weather that’s around at the moment. Based on legumes and spices, dhal is a traditional Indian dish that also happens to be vegan. You can choose from a range of legumes such as lentils (red or brown), chickpeas, or split peas, or a mix of these. The legumes combined with the spices (such as cumin, turmeric, coriander) make dhal a highly nutritious meal. It provides a host of nutrients including fibre, anti...oxidants, plant protein, iron, zinc, vitamin E, magnesium, potassium, and folate. It is also packed with flavour from all of those wonderful spices. Experiment with making a dhal that suits you and your family. Short on time? Use red lentils as they cook quickly, or make a big batch so you have some on hand in the freezer. Want to add some vegies? Throw in some spinach. Like your food hot? Add a hit of chilli. - - - #dhal #spices #plantbased #plantbaseddiet #vegandiet #dietitian #vegandietitian #vegannutrition #plantbasednutrition #vegansofaustralia #vegansofwollongong #vegansofsydney #sydneyvegans #vegansofcanberra #vegansofmelbourne #vegansoftasmania #vegansofperth #vegansofig #vegankids #plantbasedkids #plantbasedfamily #veganpregnancy #vegan

06.01.2022 Quinoa has grown in popularity and for good reason. Its tasty, versatile, easy to cook, and nutritious. Being a good source of protein, iron, fibre, vitamin E, and magnesium, as well as gluten free and low in fat, quinoa is a great choice for many dishes. I had some leftover quinoa and satay sauce, so added some lentils and vegies to make this salad. Delicious! - -... - #quinoa #leftovers #vegan #plantbased #plantbaseddiet #vegandiet #dietitian #vegandietitian #vegannutrition #plantbasednutrition #vegansofaustralia #vegansofwollongong #vegansofsydney #sydneyvegans #vegansofcanberra #vegansofmelbourne #vegansoftasmania #vegansofperth #vegansofig #vegankids #plantbasedkids #plantbasedfamily See more

06.01.2022 Is tofu a staple food in your diet or is it something you avoid? Tofu is a highly nutritious food that is often enjoyed as a meat alternative. When tofu has flavour added by way of marinades, sauces, herbs and spices, its a delicious plant protein. But tofu alone has quite a bland taste. This makes it great as a baby food but for others it can unfortunately turn them off eating tofu. So if you have tried tofu and not liked it, even if flavoured, give it another go. Made fro...m soybeans, tofu has many health benefits. You can read more about it here https://www.botanicnutrition.net.au/safety-of-soy/ Tofu is also extremely versatile, coming in different textures for different uses, and can be bought plain or flavoured. Tofu can be eaten in savoury dishes like stir frys, curries, salads, and burgers, but also sweet dishes such as dairy free cheesecakes. - - - #tofu #vegan #plantbased #plantbaseddiet #vegandiet #dietitian #vegandietitian #vegannutrition #plantbasednutrition #vegansofaustralia #vegansofwollongong #vegansofsydney #sydneyvegans #vegansofcanberra #vegansofmelbourne #vegansoftasmania #vegansofperth #vegansofig #vegankids #plantbasedkids #plantbasedfamily

06.01.2022 Do you or a loved one have lived experience of an eating disorder? If so, your input is being sought to help improve the understanding and management of eating disorders. InsideOut is calling for contributions to help guide future eating disorder research and policies. Find out more and register your interest at InsideOut: https://insideoutinstitute.org.au//have-your-say-australia While EDGI (Eating Disorders Genetics Initiative) is conducting eating disorders genetics res...earch and is running a survey of eating disorder experiences. Read the details here https://edgi.org.au/ - - - #eatingdisorders #research #livedexperience See more

05.01.2022 The humble spud its been shunned by some for being unhealthy but the problem is not so much the vegetable itself but more to do with how theyre cooked and what is added to them. Potatoes provide carbohydrate for energy, fibre, and a range of vitamins and minerals such as potassium, B vitamins, and vitamin C. Rather than having them fried or lathered with high fat sauces, cook and eat potatoes with little or no added oils, and keep the skin on for extra nutrition. Keep por...tion size in mind too avoid making potato the only vegetable on your plate. Instead add a variety of other colourful vegies to your meal. And mix up the type of potato you choose, there are several options, including the low GI sweet potato. . . . #potato #vegan #plantbased #plantbaseddiet #vegandiet #dietitian #vegandietitian #vegannutrition #plantbasednutrition #vegansofaustralia #vegansofwollongong #vegansofsydney #sydneyvegans #vegansofcanberra #vegansofmelbourne #vegansoftasmania #vegansofperth #vegansofig #vegankids #plantbasedkids #plantbasedfamily

03.01.2022 The first avocado from our tree! So rewarding to finally be able to pick and eat our own avocado. A favourite of many, the avocado continues to grow in popularity. They are a great source of healthy monounsaturated fat, vitamin E, folate, potassium, and fibre. Be mindful that they are also relatively high in kilojoules. Enjoy avocados in guacamole, on toast, in nourish bowls or even chocolate mousse.... . . . #avocado #vegan #plantbased #plantbaseddiet #vegandiet #dietitian #vegandietitian #vegannutrition #plantbasednutrition #vegansofaustralia #vegansofwollongong #vegansofsydney #sydneyvegans #vegansofmelbourne #vegansoftasmania #vegansofperth #vegansofig #vegankids #plantbasedkids #plantbasedfamily

03.01.2022 My daughter decided to arrange her dinner into a face (which she named Jack). We were a bit low on supplies today so its a basic dinner but still contains vegetables, plant protein and grains. The fact it was a face made it all the more interesting - it was eaten with enjoyment rather than complaint. Being creative with meals doesnt guarantee that kids will always eat their vegies. But it is one way that can help with fussy eating or disinterest in food. Even better if t...he kids are involved themselves. Similar to considering presentation with adult meals, how food looks can affect whether it is appealing or not. Give it a go and see what works with your family. . . . #vegan #plantbased #plantbaseddiet #vegandiet #dietitian #vegandietitian #vegannutrition #plantbasednutrition #vegansofaustralia #vegansofwollongong #vegansofsydney #sydneyvegans #vegansofcanberra #vegansofmelbourne #vegansoftasmania #vegansofperth #vegansofig #vegankids #plantbasedkids #plantbasedfamily See more

02.01.2022 Rebates for telehealth consults are now provided by Medicare and most private health funds. This is a welcome change though unfortunately it is time limited. Hopefully the end date will be lifted but I encourage you to make use of it now rather than miss out. https://www.botanicnutrition.net.au/rebates-now-available-/... - - - #telehealth #vegan #plantbased #plantbaseddiet #vegandiet #dietitian #vegandietitian #vegannutrition #plantbasednutrition #vegansofaustralia #vegansofwollongong #vegansofsydney #sydneyvegans #vegansofcanberra #vegansofmelbourne #vegansoftasmania #vegansofperth #vegansofig #vegankids #plantbasedkids #plantbasedfamily https://www.botanicnutrition.net.au/rebates-now-available-/

01.01.2022 Can your food choices be expanded during school holidays or remote learning? Many schools request only nut-free food items be packed in the lunchbox. Other foods may be avoided for school as they dont travel well. When staying at home for meals, remember to consider having food that perhaps isnt usually an option. This can increase diet variety, nutrition, and enjoyment. I often make nut-free muffins for my daughter to take to school. With it being school holidays, I have ...replaced the sunflower and pepita seeds with walnuts. Cut up fruit is another option for a snack that might not normally be packed for school. Think about what different foods you can have when lunch doesnt need to be packed and sent to school. - - - #homelunch #vegan #plantbased #plantbaseddiet #vegandiet #dietitian #vegandietitian #vegannutrition #plantbasednutrition #vegansofaustralia #vegansofwollongong #vegansofsydney #sydneyvegans #vegansofcanberra #vegansofmelbourne #vegansoftasmania #vegansofperth #vegansofig #vegankids #plantbasedkids #plantbasedfamily See more

Botanic Nutrition | Nutritionist