By Rosie in Brisbane, Queensland, Australia | Nutritionist

By Rosie

Locality: Brisbane, Queensland, Australia

Address: Glenjustins Street Brisbane, QLD, Australia

Website: http://www.by-rosie.com/

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25.01.2022 G R E E N B O W L I shared this recipe I whipped up lastnight on IG stories. But I have leftovers today (excuse for a quick pic ) and a handful of you asking me for it written up. Garlic Lemon Chicken Breast, tossed in sautéed leeks, broc, broad beans, watercress served on a bed of edamame bean fettuccine (can use lentil or normal spaghetti too), sprinkled in feta - Serves 2 2 chicken breast, sliced 1 tsp garlic powder... 1/2 tsp oregano s+p 1/2 lemon, squeezed 1 leek, halved lengthways and finely sliced 1 bunch of Broccolini, finely chopped 1.5 cups of frozen broad beans (can also be frozen peas) 1 packet of edamame fettuccine (cooked to instructions) Serves with 2 cups watercress (can be spinach or rocket too), finely chopped Feta, crumbled and drizzle of balsamic - Preheat large frying pan, medium heat, good drizzle of olive oil, once hot add chicken and fry until almost cooked through 4-5 minutes, remove from pan, place in bowl and add garlic powder, oregano, s+p and lemon, toss to coat, set aside. Get water boiling for you pasta and follow cooking instructions Place frying pan back on heat with a drizzle more olive oil, add leeks and sautéed for 2-3 minutes, until soft and fragrant. add broc and beans to leeks with 1/4 cup water or bone broth to heat through for 2-3 minutes. add resting chicken back to frying pan and heat through for 1-2 minutes, season to taste with pinch of s+p serve up in bowls starting with pasta, load up with chicken/broc/bean mix. Top with chopped watercress and good sprinkling of feta. Drizzle of balsamic to serve. - Happy Thursday Rx See more

25.01.2022 P A N C A K E S made with banana ans zucchini + berries and coconut yoghurt to serve. - Zucchini are readily available most of the year in Australia. This is when they are their most nutrient rich. Members to the gourd family alongside cucumbers. They are closer cousins to the pumpkin. Zucchini’s contain a good source of soluble and insoluble fibre which is great to help with high cholesterol as well as digestion by carrying the bulk of your food through your gastrointesti...nal tract. They have a good source of potassium which is great for a steady heart beat and vitamin C in their raw state which will help boost immunity and benefit all our cells in our body. - Serves 1 for the pancake 2 Tbsp Coconut/Olive Oil 2 small ripe bananas 1 (1/2 cup) small zucchini, finely grated, excess moisture squeezed out 2 Tbsp coconut flour 1 Tsp Coconut Sugar 1 Tsp Cinnamon 1 Egg - Greek or coconut yoghurt Berries - In a large bowl add banana, smash with fork until smooth, add finely grated zucchini, coconut flour, coconut sugar, cinnamon and egg. Mix well together until all combined. Preheat a non-stick frying pan, medium heat, add oil. When hot, get a cup measure and evenly scoop in pancake mixture and dollop into pan (tip* makes around 5 pancakes, can do in batches to make it easier). Fry for 2 minutes then use a spatula to flip and do the same the other side Load into lunch box with coconut yoghurt on the side and a handful of freshly washed berries - Happy Tuesday. Rx

25.01.2022 S P R I N G salad this is my Botanist Wild Rice Warm Salmon Salad coming soon in my newest #VitaminSea eBook (hopefully launching next week). - Salmon is a great source of omega 3 essential fats (EPA and DHA), it will support and reduce the body’s inflammatory response, improve mood and anxiety related symptoms and may help in protection from chronic disease. It is a great source of protein which will help keep you satiated and fuller for longer. Wild caught salmon cont...ains chromium which will help with blood glucose balance, a touch of magnesium (nature’s tranquiliser), potassium to help with fluid balance within the body and to help maintain a steady heart beat as well as selenium which is a brilliant micronutrient to have in small doses which help reduce oxidative stress on the body. - Happy Thursday. Rx See more

25.01.2022 S L O W cooked beef cheek lasagne, a winner in my eyes. I wrote and developed this recipe for the wonderful @ausorganicmeatco using yummy @obeorganic beef cheeks. Slow cooked for 6 hours so they fall apart. So many benefits to slow cooking. It is much gentler on digestion and an easier way of absorbing the protein as it has been broken down that much more. This lasagne has been made the traditional way using a tasty bechamel, mozzarella to give it that extra gooeyness, serve with a big garden salad - Recipe link below. Happy Tuesday. Rx - https://ausorganicmeatco.com.au//slow-cooked-beef-cheek-la

24.01.2022 Q U I C K ‘n’ simple oven baked tomato, goatscheese and basil risotto. - Fuss-free oven baking risotto is by far the easiest way to get a delicious al-dente risotto rice without that stirring. It only takes 30 minutes from start to finish and is a great mid-week feast for all the family to enjoy. Tomato, basil and goats cheese are a decadent match made in heaven, a perfect combination of flavours to try out. - ingredients:... 60g Butter 1 Onion, diced 3 Garlic cloves, minced 4 Sprigs Basil, finely chop the stalks and keep leaves for serving 1 Cup Arborio Rice 1 Tbsp White Wine Vinegar 2 Cups boiling water or stock/broth 1 Stock Cube (ensure maltodextrin free) - leave out if using stock 60g Parmesan Cheese, finely grated 6 tomatoes, quartered Lemon, squeezed Sea Salt and Pepper 60g Soft Goats Cheese, crumbled - instructions: Preheat oven to 200c. In a large frying, medium heat, pan melt 2/3 of the butter, add onion and fry for 4 minutes or until fragrant. Add garlic and basil stalks and fry for 2 minutes. Add rice and coat in the buttery onion mix for 1 minute. Then add the white wine vinegar and coat the rice. Add boiling water and crumble stock cube in. Stir well. Tip risotto mix into an oven proof dish. Add tomatoes. Cover with foil or lid if it has one. Place in oven for 20 minutes until rice is al-dente. Once cooked stir through parmesan, remaining butter and lemon, season with salt and pepper if needed. Add basil leaves and stir in, followed by crumbled goats cheese. Serve with big green salad or steamed beans. - Perfect #MeatfreeMeal Rx See more

23.01.2022 W H A L E of a time. A pic my hubs @bird.i.spy took of a playful humpback, this image has been used in my newest #VitaminSea eBook where I have written all about how to make sustainable seafood choices as an added extra to the recipes included. - I cannot thank you enough for those who have already picked up a copy. - Pick yourself one full of mouthwatering recipes to try out this week. The link is in my bio of head to my website www.by-rosie.com... - Happy Monday Rx See more

22.01.2022 B R E A K K I E if you watched my stories yday I have made up a batch of the breakfast coconut quinoa #gifted to me from @keenwah_au , the concept is to cook once and you have 5 breakfasts ready to go. I am all about mealprep, something which I encourage my clients to get into a habit of doing it. It takes the stress out of decision making at the end of long days or perhaps early morning gets up. - Hubs and I had our first breakkie from this and I loved it. This particular ...one I loaded into a bowl, topped with zinc rich pepitas, hemp seeds, strawberries and a pear and poured in some coconut milk. Perfect protein packed breakkie to set me and bump until lunch. - Quinoa Is actually a seed, it has a really low GI, so they work so well as slow release energy and don’t impact your blood sugars. Up and down blood sugars can play havoc with our mood, inflammation and weight gain. They are also one of the only grain (seeds) that have all of their 9 essential amino acids and is considered a full protein. So great to heal, repair and protect tissues, cells, muscles around the body and keep you satiated for longer. - Happy Friday Rx See more

21.01.2022 L U N C H at @nododonuts after popping in for an afternoon walk along south bank with goose and molly, popped into see hubs at work too. This lunch is spot on and perfect #hyperthyroid food. It’s called the golden glow harvest bowl and was too beautiful not to photograph. - Happy Wednesday. Rx

21.01.2022 F O O D I E F R I D A Y the lovely Jen from @interiorsaddict has included one of my newest recipes which is available in my #VitaminSea eBook Asian Salmon Traybake today over on her blog for this weeks #IAFoodieFriday if you hop over to her page you will get exclusive access to this recipe. Enjoy this tasty nugget. I might actually make it again for dinner tonight, only takes 25 minutes. Linked the recipe here https://theinteriorsaddict.com/foodie-friday-asian-spiced-s Rx

21.01.2022 M E A T F R E E Bolognese Sauce. I’ve been getting together quick meals in under 20 mins, as it’s easy and time seems to be precious at the moment. I have loved making this. Not only is it cheap it takes just under 20 mins. The bolognese sauce which you can also make into a lasagne is #vegan #vegetarian friendly. Rich in fibre and perfect dish for any night of the week. - Olive oil or butter 1 red onion, diced 1 tin brown lentils, drained, rinsed well... 100g walnuts, roughly chopped 2 tbsp tomato paste 2 tsp oregano 2 tsp garlic powder or 2 garlic cloves minced 1 large carrot, grated 1 tin chopped tomatoes 125ml oat milk or any milk of choice Salt + Pepper Fresh basil & Parmesan (to serve) - In a large frying pan, heat a good splash olive oil or good knob of butter, medium heat, once melted add onion and sauté for 3 mins until soft and fragrant add walnuts and lentils and toss to coat all ingredients together take pan off heat and place half the lentil onion mix into food processor and blitz until smooth-ish Place lentil/onion/walnuts paste back with other half of lentils/onions/walnuts in frying pan, add tom paste, oregano, garlic powder and carrot and stir for 1-2 mins under medium heat until fragrant add tin tomatoes, oat milk, a good pinch of salt and pepper and simmer for 10 mins with lid on pan until flavour is good. Season to taste with pinch more s + p and pinch of sugar if needed to sweeten. serve with your fave pasta topped with basil and Parmesan. - You are welcome. Happy Thursday #meatfree Rx See more

19.01.2022 N O B A K E B E A N S a perfect and thrifty dish to have with a slice of buttered sourdough and a fried egg on top. Sprinkle with feta and fresh parsley to keep it fresh or put in a baking dish after you have made them, make a couple of holes, crack a couple of eggs in and bake in the oven. The possibilities are endless. Perfect for a weekend brunch with pals. - made with protein-rich butterbeans, tinned tomatoes which are packed with lycopene (good antioxidant), onion,... garlic and smoked paprika. For some added flavour, I added in Worcestershire sauce, some concentrated @gevityrx bone broth, delicious liquid smoke from these guys (it makes food taste like it has been smoked over a oven campfire) and a tsp of honey to take away the tomato tartness, takes under 30 minutes to make and tastes really delicious. - 1 white/red onion, diced 2 garlic cloves, minced 1 tsp smoked paprika 50g tomato paste 2 sprig of rosemary leaves, finely chopped 1 tin tomatoes 1 tbsp Worcestershire sauce 1 tbsp broth concentrate/can use stock cube if no bone broth 1 tsp honey/maple syrup 1 tsp liquid smoke (optional) 1 tin butter beans, drained and rinsed really well salt and pepper to season 2 organic eggs, fried small bunch of parsley, finely chopped - Medium saucepan on medium heat, splash of olive oil, once hot add onions and stir for 3-5m until fragrant and tender. Add garlic and stir for 1 minutes until fragrant. Followed by paprika, rosemary and tomato base stir into onion mix and let it heat for 1-2m. Add tin tomatoes, Worcestershire sauce, bone broth concentrate and liquid smoke, stir well and bring to the boil. Season to taste with honey if needs extra sweetness. Add butter beans and stir well, turn head down to medium-low and let it simmer for 20minutes until most of the excess liquid has evaporated. Season to taste with salt and pepper if needed. 5 minutes before the end, heat a frying pan with some oil, crack a couple of eggs and fry to desired result. Serve up with fresh sprinkling of parsley - #meatfreemonday inspo Rx See more

19.01.2022 Q U I C K Sunday lunchmake extra for lunches tomo. This is a classic on high rotation at home chicken pesto parcels. This recipe is with butterbean mash, but would be delicious with a cauli mash. - ingredients - for the pesto:... 2 cups basil leaves 4 cloves garlic, peeled 6 tablespoons almonds 2/3 cup parmesan cheese, finely grated 2/3 cup olive oil sea salt and pepper - for the chicken: 4 chicken breasts (around 200g each) 4 free range middle rashers of long bacon - for the butter bean mash: juice from cooked chicken parcel 2 400g tins of butter beans, washed and rinsed (1/2 tin per serve) 2 teaspoons sea salt 2 lemons, squeezed season to taste with more salt and pepper - instructions: Preheat the oven to 180c The secret to a good pesto is not to whizz up the ingredients too much, so it remains slightly chunky. In a food processor or nutri-blender add all of the ingredients apart from the salt and pepper and blitz well until a chunky consistency. Taste pesto and season with a pinch of salt and pepper if needed Slice the chicken breast to create a cavity for the pesto to be dolloped into. Evenly distribute of the pesto into each cavity. Wrap the bacon around each chicken breast to make a little parcel. Carefully place each parcel on baking tray. Smother the 4 wrapped breasts with the remaining of the pesto on top. Place in the oven for 30 minutes. Check after 30 by cutting through chicken to ensure it is cooked through. Leave to sit for 5 minutes. The tasty juices should run out of the chicken (save this for the butter bean mash) In a large frying pan, add half the juices from the chicken and 2 tsp sea salt. Add butter beans, gently heat for 3-4 minutes, toss butter beans in cooked chicken juice. Take off heat, squeeze fresh lemon. Mash with potato masher, add remaining chicken juice, season to taste. Evenly distribute mash onto 4 plates/Tupperware pots and top with cooked chicken. Add fresh basil leaves to garnish. - Happy Sunday Rx See more

18.01.2022 V I T A M I N S E A eBook is NOW LIVE & ready to purchase - I cannot tell you how excited I am for that the launch of my newest eBook Vitamin Sea - Curating this eBook stemmed from not being able to find one resource that provided balanced, nourishing and simple seafood dishes for myself as well as my clients.... - On top of this, I have seen emerging patterns in my nutrition clinic. From zero incorporation of seafood into weekly meals, little direction of knowing how to cook a well-balanced meal with seafood. There is also noticeable low intake of essential fats, omega 3 are one of these fats, known as mother nature’s natural anti-inflammatory and is abundant in seafood. This fat is crucial for brain health, mood, anxiety, PMS etc. and deficiency can host an array of systemic and chronic conditions. - So, I have brought together 15 nourishing, nutritious and well balanced seafood recipes that you can incorporate into your weekly regime. They are uncomplicated to follow and taste delicious. All made using natural and unprocessed ingredients. - I have also included an abundance of nutritional benefits, importance of balancing essential fats, tips and tricks when choosing seafood plus more... - All for only $10 delivered straight to your inbox. Link is here http://www.by-rosie.com/product/vitamin-sea-ebook/ happy blooming Friday. Rx #VitaminSea - Put together and amazing graphic design by @iamjamesbooth See more

17.01.2022 S L O W C O O K E D chilli beef cheek and bean nachos. Something fun to make on the weekend. - You could also swap out the nachos for cooked brown rice or quinoa to make chilli beef bowls. Load up with guac, zingy tomato salsa and some sour cream (or could use Greek yoghurt). - New recipe I developed for @ausorganicmeatco using @obeorganic organic beef cheeks. Swipe to get full recipe.... - Happy Sunday. Rx See more

17.01.2022 M E A T F R E E M O N D A Y S give my lentil shepherds pie ago. I love making this dish in bulk and freezing for later. Makes great #pregprep - You can really bulk it up with a good selection of reasonably priced vegetables that are available all year round. Grating veggies create a good texture, perfect to hide from fussy eaters and creates a good consistency in a pie like this. I love this nutrient dense meat-free meal which is suitable for all the family and it really... budget and time friendly too. - Lentils are a type of legume or pulse. They are high in protein and low in kJ and fat. They have a high dose of protein, fibre (which is great for our cholesterol and digestion (including constipation). They can help lower our blood sugar spikes which is ideal for diabetes management. A source of iron to aid with ailments such as anaemia. A rich source of b-vitamins; Vitamin B3 will help with energy levels, Vitamin B9 (folate) will promote healthy blood cells and reduce the risk of neural birth defects. Lentils are also a good form of high resistance starch. What is meant by this; Resistant starch does not degrade in the small intestine but works more within the large intestine (colon), they are fermented into short chain fatty acids (SCFAs) one of which is called butyrate. This has benefits such as improvements in insulin sensitivity and improvements in glycaemic control. Resistant starch also adds more bulk and fibre reducing conditions such as; constipation, risk of colon cancer and improvements shown also in reducing high cholesterol, as well as creating more diversity in the bowel microbiome. Lentils can cause flatulence and bloating, to overcome this issue, start off by soaking them and rinsing them well before cooking. If likely to bloat start off with small amounts then slowly increase over time. - This scrumptious recipe is in my #meatfree eBook, find the link in bio. Rx See more

17.01.2022 F O O D for Goose #labrador (slightly off topic) but so many of you have asked what goose eats, as I mentioned in last nights post he eats about 5-6 veggies a day. This diet was designed by a vet (I always suggest get a vet to work with you on this - if you are in brissie I have a great one I go to). This diet it has done wonders for goose. He had very itchy skin, stools were all over the place and also no store bought food was really working and I didn’t like what went int...o them. Labs are hungry and prone to being overweight and obese, the vet told me and I did my research they are not born with leptin (the hormone that says enough is enough with food), so they never know when to stop!!! Also another growing statistic is there is growing amount of dogs with type 2 diabetes (WTF!!) - down to the food you eat. - His weekly diet (you need a slow cooker, we cook it over two days then he is sorted for the week), it is simple throw it all in and cook for 3 hours. - 7 days worth (am & pm (14 containers)) for a 28kg dog - 2 x lg whole chickens 1 x of jap pumpkin, roughly chopped, skin left on, seeds used too (rich in zinc) 4 x large sweet potatoes, roughly chopped - Add all the above into slow cooker topped to the brim of water, 3h, high heat - 2 bunches of bok choy, finely chopped 2 broc heads with stalked, finely chopped 2 tins cooked brown lentils, drained and rinsed - Load up containers by stripping chicken, potatoes and pumpkin. Top each container with bok choy and broc, followed by lentils - When serving his food he also has cod liver oil, flaxseed oil - For snacks he has raw roo bones (available at woolies) 1 a week, 100g chicken livers (some raw, some cooked), handful of raw beef strips, raw carrots, apples (core removed), bit of Greek yoghurt and ocassionally mussels for extra zinc for skin. - It is so much more reasonable then dog food. I get the veg in bulk and by chickens in bulk and freeze them when on offer. Plus we have not had any issues with weight management and he is full of beans. - Ask me any questions. Always recommend talking to a vet who is keen on dietary changes to improve health of dog. Rx - Pic by @bird.i.spy See more

17.01.2022 W A R M roasted veggie salad, haloumi and drizzled in a coriander dressing is perfect for winter with the abundance of root veggies available. Also great for a #Meatfree Monday - Serves 3 400g pumpkin, chopped into rough 2cm chunks 200g beetroot, chopped into 2cm cubes... 200g fennel, roughly chopped salt and pepper 400g (1 tin) cooked brown lentils, drained and rinsed 30g coriander, finely chopped 1 garlic clove, minced 1/2 teaspoon sugar/honey 1/2 teaspoon salt 1 tbsp apple cider vinegar/red wine vinegar 1 tbsp olive oil 200g haloumi 100g rocket/spinach leaves - 1. Preheat oven to 200c, prep veg then place all veggies in roasting tin and drizzle olive oil and a good sprinkling of salt and pepper. Place in hot oven for 25-30m until soft and slightly browned. 2. Whilst veg is cooking, finely chop the coriander and place in small bowl, add pressed garlic, sugar, salt, vinegar, olive oil and stir well and season to taste with more salt or pepper if needed. Put aside until ready to serve. 3. Preheat small frying pan with a good drizzle of olive oil, medium-high heat, once hot, add haloumi slices and fry for 2m either side until golden. Once fried place on paper towel to drain off excess oil. 4. Load up serving plate by scattering rocket and spinach leaves, followed by lentils, then roasted vegetables, topped with pan-friend haloumi and drizzle over the coriander dressing before serving. - For more Meatfree meals pick yourself up a copy of my #Meatfree eBook - link in bio. Happy Monday Rx See more

16.01.2022 D U C K breast served warm with pearl couscous, caramelised onions & tossed through a minty walnut salad with an orange Dijon dressing . Christmassy without the faff takes 30 mins - Serves 2 - ingredients:... for the salad: 400 grams Free Range Duck Breast (skin on) I used 4x100g breasts 2 oranges (1 zested and juiced and 1 peeled and segmented) 2/3 cup of pearl couscous 1 1/4 cups water 1 stock cube 1 onion, finely sliced 1 tablespoon balsamic vinegar 2 1/2 cups mixed lettuce leaves, washed 1/2 bunch of mint, washed, picked and finely chopped 50 grams feta, crumbled 80 grams walnuts, roughly chopped salt & pepper - For the dressing: 3 tablespoons squeezed orange juice 2 tablespoons olive oil 1 heaped tsp dijon mustard 1 tablespoon honey salt and pepper - Swipe to get the method. Rx See more

16.01.2022 C H O R I Z O H A S H great for lazy lockdown weekends. Serves 2 - 3 medium potatoes, chopped into 1cm cubes 1 large red onion, finely sliced 1 chorizo sausage, finely chopped... 2 cups spinach 2 eggs S+P 2 tbsp Mayo 1 tbsp sweet chilli sauce - Preheat oven to 200c place chopped potatoes on tray, drizzle with olive oil and sprinkle over S+P, toss to coat and place in oven for 35 mins until browned and crunchy. When the potatoes have 15 minutes remaining, heat a splash of olive oil over medium heat, once hot add chorizo and fry for 2-3 minutes until cooked through. Set aside. Place pan back on medium heat and add onion and fry for 2-3 minutes until soft and fragrant. Set aside. Place pan back on heat and fry eggs When potatoes are cooked and crispy, toss through onion, chorizo and spinach, too with fried eggs. Make up sauce by mixing Mayo and sweet chilli sauce together. Serve up and drizzle over sauce - Enjoy. Rx See more

14.01.2022 S I M P L E making this delicious lentil, Broccolini (using beans instead) and Brussels salad with zesty dressing, pecans and goat feta. Topping it with some simple steamed salmon. - Perfect dish for pals. The full recipe you can pick up in my #MeatFreeMeals eBook (link for it is in my bio) - Rx

14.01.2022 F R I T T E R S are a great way to get more veggies into your breakkie (#123Breakkie). - These are beetroot and spinach fritters with smoked salmon & horseradish (gosh I miss smoked salmon - haven’t had it since I’ve been pregnant, however I’ve been replacing just with some cooked steamed salmon instead) - Take 15m... - ingredients: for the fritter: 2 Tbsp Coconut/Olive Oil 100g ( cup) Raw Beetroot, finely grated 100g ( cup) Zucchini, finely grated Cup Spinach Leaves 1 Garlic Clove, minced 1 tsp cumin 1 tsp paprika 1 tsp chilli (optional) 3 sprigs dill, finely chopped 2 eggs Salt and pepper - to serve: 4 slices of smoked salmon 1 heaped tsp horseradish sauce lemon, squeezed - Once you have grated the beetroot and zucchini, squeezed out the excess moisture In a large bowl add beetroot, zucchini, spinach, minced garlic, cumin, paprika, chilli, dill, eggs and a good sprinkling of salt and pepper, mix well together until all combined. Preheat a non-stick frying pan, medium heat, add oil. When hot, get a cup measure and evenly scoop in fritter mixture and dollop into pan (tip* makes around 5 fritters, can do in batches to make it easier). Fry for 2-3 minutes then use a spatula to flip and do the same the other side. 1. Load into lunch box, add slices of salmon and dollop of horseradish cream, plus a squeeze of lemon. - Happy Monday Rx See more

13.01.2022 C A P R E S E salad an Italian fave. Love this with creamy burrata, vine ripe tomatoes & I’ve done a basil dressing. Perfect combo and side to any bbq, meat/fish dish or just have on its own with some tasty sourdough to mop up the juices. - for the salad: 1/2 cup basil leaves, washed, torn 2 large heirloom tomatoes, finely sliced... 1 burrata ball, torn - for the dressing: 1 cup basil leaves 1/2 clove, garlic 6 tablespoons olive oil 2 tablespoons apple cider vinegar 1/2 teaspoon honey 1/2 teaspoon salt 1/2 teaspoon pepper - On a large plate, lay out sliced tomatoes, scatter 1/2 cup of the basil and dollop the whole burrata in the middle (tear it just before you serve or let guests do that) - Grab a pestle and mortar smash up the cup of basil leaves until a condensed mush. Add the olive oil and apple cider vinegar, stir well. Add garlic, sea salt, pepper and honey and mix well. Season to taste. Drizzle over salad just before you serve. - A little tasty number for #meatfreemonday Rx See more

13.01.2022 I M M U N E B O O S T I N G C U R R Y a delicious homemade curry made from an age-old curry paste recipe combined with coconut milk, mushrooms, zucchini, bok choy and prawns topped with fresh chilli and coriander leaves. - This is the most delicious curry. It is due to making the curry sauce from scratch. this does actually sound quite scary to do this. You have to trust me, it is so easy to make. This whole dish took me 22 minutes from start to finish. Meaning it is th...e most easy dish to whip together any day or night of the week. Make a big batch for meal prep and have throughout the week or freeze some and take out for later. The lovely thing about this dish is you do not need to stick to prawns; you can use just a selection of vegetables, tofu, chicken thigh, fish etc. Make it vegetarian, pescatarian, vegan or omnivore. - Swipe to get the recipe Rx @ Wynnum West See more

13.01.2022 W I N T E R is all about slowing it down. This is a great one to try over the weekend. Slow cooking is great for hands off time in the kitchen and letting the slow cooker do the work for you. If there is any kitchen investment one should make, a slow cooker can really help busy people with busy lives eat well, more consistently. Slow cooked meats are gentle on our digestion, easier to absorb nutrients and perfect for anyone really, but beneficial for people who suffer from ...any digestive issues or disorders. - Chuck steak is a reasonable cut of meat and a perfect way to eat organic and make that meal go further. This meal serves 4-5 people making it around $2.80 per head. Chuck steak is fabulous to slow cook with, it has striations of fat throughout which makes the results that much tastier. - Did you know that research found that organic beef is richer in omega 3 than grain fed. Omega 3 is a brilliant anti-inflammatory which can help a multitude of functions in our body. Omega 3 is known as natures Panadol. Combine this with an array of nutrient rich vegetables; carrots (rich in beta carotene, great for immunity, skin and eye health), celery (can help with high blood pressure due to potassium content, fibre for digestion, folate for birth defects) , onions (anti-viral, anti-bacterial, anti-fungal properties, rich in antioxidant quercetin which can help with allergies, good source of fibre for your gut), , tomato (when cooked great source of lycopene brilliant for prostate health) and Tuscan kale (member to the cruciferous family; supports the liver, fibre for digestion), which are available most of the year around. A perfect winter warmer served on a bed of pumpkin gnocchi. - Recipe was written and photographed for @ausorganicmeatco Recipe is linked here https://bit.ly/2ZTJiaC Rx See more

13.01.2022 M E A T F R E E M O N D A Y making this haloumi, mango & avo quinoa salad with a mint dressing, it is a match made in heaven and will provide you with a great well balanced plate of yummy food - Avocados are a lovely source of good fats (these good fats are called monounsaturated fats) which have been known to help lower cholesterol, slowdown digestion to ease on your blood glucose (good for diabetes) and can also aid with heart disease. They also known to help prote...in absorb better in your body. They contain vitamin E (hair, skin), potassium (to help with our electrolyte fluid balance), magnesium (sleep) and folate (brain function, healthy blood cells, good to boost up if low in iron). - This tasty recipe is from my #MeatfreeMeals eBook I released earlier in the year. Pick yourself up a copy to inspire you with some tasty meatfree meals. Link is in my profile. Rx See more

13.01.2022 M E A T F R E E Monday try my baked miso eggplant with turmeric coconut rice + steamed greens. - Takes 30 mins, serves 2 - 40g Miso Paste... 1 tbsp Honey 2 tbsp Apple Cider Vinegar 1 lg 400g Eggplant, sliced in half lengthways 3/4 cup Basmati Rice 1 Can Coconut Milk (400ml) 1/2 cup Water 1/2 teaspoon Salt 1 tsp Turmeric 1 tbsp Black or White Sesame Seeds 400g Bok Choy or Choy Sum (Asian Greens), trimmed and washed well - Preheat oven to 180c (fan forced) or 200c (no fan). In a small bowl add the miso paste, honey, apple cider vinegar and mix well until a smooth paste (it will be slightly runny). Prep the eggplant, after you have sliced it in half lengthways, criss-cross deep the flesh part of the eggplant, make sure you do not cut all the way through. Tip* this is where the miso paste sauce will drizzle into when cooking. Place eggplant face up onto a baking tray, evenly spoon over the miso paste mix, ensuring that it will get into the criss-cross nooks and crannies. Place in oven for 25m until soft to touch and browned glaze over the top. Whilst the eggplant is cooking, place a medium to large saucepan that fits a steaming insert (tip*if you do not have this, use a sieve and cover that you can place a lid over) OR cook choy sum separately. High heat add coconut milk, water, turmeric and salt and bring to the boil. Once boiled add the rice, place lid on firmly and reduce heat to simmer. Let it simmer for 10 minutes. 5 minutes before you remove the rice from its bubbling simmer, add the choy sum into a steamer above the rice cooking. When 10 minutes is up, remove from the whole pan from heat, still with lid on and leave to sit for 10-12minutes until soft to eat and all absorbed. When rice and eggplant is cooked through. Stir 3/4 sesame seeds through rice and leave the rest to scatter over the top. Load up plate with rice, steamed greens and topped with eggplant and sesame seeds. - Happy Monday Folks, hope you all had a lovely weekend Rx See more

12.01.2022 H O M E M A D E pork & chive dumplings this is the delicious recipe (from our good pals @taiwanhero & @jozmakesquilts) I made last night for other pals @iamfionamcclure & Leo. It makes about 70-80 dumplings - Sharing it as so many of you have asked for it and how easy it is to make homemade dumplings. - 500g pork mince... 2 carrots, finely grated 2 cups wombok (really finely chopped) zucchini (finely grated) 1 bunch chives, finely chopped 3 knobs of ginger, finely grated 3-4 garlic cloves, minced 2 tbsp soy 1 tbsp sesame oil Pepper Wonton or gow gee wrappers (bought from woolies in the tofu section) - Add all ingredients into large bowl, mix well together with wet hands. Leave to sit for 10 mins to get all flavours combining. - Place wonton or gow gee wrapper into palm of hand, spoon half tbsp into wrapper, fold in half and seal the edges, continue until all filling is used up (can freeze dumplings for later) - Preheat large saucepan that houses lid with plenty of olive oil, medium heat, once hot, add dumplings and fry for 2 minutes until bottoms are crispy, then add 1/2 cup water, quickly place lid on, be careful as it spits alot, cook got 5 minutes until water has absorbed. Remove from pan and repeat process for more dumplings. - Serve with steamed green veggies and a sauce made from soy, sesame oil and apple cider vinegar and chilli flakes (optional). - Perfect feast to all make together. Rx See more

12.01.2022 S T U F F E D capsicum with sardines. You can now buy skinless and deboned sardines from @brunswickfoods (not sponsored just I know people have issues with the bones/skin in sardines) - Sardines are a great source of omega 3 (612mg/100g) (EPA and DHA for brain development and function for vision, learning ability, coordination and mood (they contain tryptophan which is the precursor used to make serotonin happy hormone)). They reduce the stickiness of the blood, control... blood cholesterol, fat levels, improve immune function and metabolism, reduce inflammation and help maintain water balance) which are definitely essential in your diet. The smaller the fish, which are from cold waters are much better for you, they contain higher levels of omega 3 fatty acids which will help every cell in you body, they are rich in protein, niacin (great for depression), vit B12 (8.3ug/100g) (nervous system), magnesium (46mg/100g) (sleep) and zinc (3.1mg/100g) (immunity). Oily fish (such as wild caught sardines) are rich in vitamins A (retinol specifically 106ug/100g) and D (6ug/100g). Omega 3’s will help with body inflammation (injury, skin problems etc), it will encourage the body to fight infection and will also help your peepers! Substantial amounts of good fish will help you sleep better, aid with depression, PMS symptoms, bone and tissue repair and so much more. - Serves 1, takes 30 mins - Swipe to get the recipe. Rx @ Wynnum West See more

11.01.2022 V I T A M I N S E A getting really excited for the launch of my new eBook #VitaminSea this recipe is a corker and only takes 30 minutes. A delicious Greek inspired squid saganaki perfect for tapas style or to have for a dinner for two. - perfect source of lean protein and anti inflammatory omega 3 rich in many essential minerals especially selenium which is a perfect little antioxidant high in tryptophan great pre-cursor to the making of the happy hormone serotonin... - Launching soon Rx See more

11.01.2022 S W E E T playing around with an old recipes that I did about 5 years ago, I’ve changed up a few ingredients. This is what I like to call my fridge fudge brownies (say it 10 times really quickly). - If you have a can of chickpeas you can make this one (I know sounds weird, but the cacao & honey take over the chickpea flavour). It’s flourless and is so simple to throw together, best served fridge cold for that extra fudginess. - Here goes...... 1 tin of chickpeas, drained & rinsed really well 2 eggs 85g cacao 165g raw honey 120g coconut oil Handful of walnuts Handful of goji berries Handful of raspberries Pinch of sea salt - Preheat oven to 180c - In a food processor or thermy add all ingredients apart from the walnuts, berries & seasalt. - Blitz until smooth - Stir through walnuts, gojis and spread into a lined tin of choice. You want the mixture to be about 2cm high through the tin. - Pop raspberries into brownie mixture and sprinkle with seasalt - Place in oven, top shelf for 35-40m until cracked on top. Leave to completely cool and place in fridge. - Enjoy Rx See more

10.01.2022 F I S H Friday’s making up this little number for dinner tonight. Gluten free fish fingers (not using nuts), mushy peas & homemade tartare sauce. - A British classic but without all the nasties. Forget those frozen packet fish fingers which are full to the brim of hormone disrupting additives, flavourings, preservatives and canola oil which goes through a rigorous refining process which can be harmful to our health. The more unrefined the ingredients used the more benefit...s it will have to our body’s when consumed. These homemade ones are perfect little additions to cook up for all the family. - This tasty number available in my newest #VitaminSea eBook. Happy Friday Rx - http://www.by-rosie.com/product/vitamin-sea-ebook/ See more

10.01.2022 Oven baking risottos are so simple. Here is my mixed mushroom one. Takes less than 30 mins x

09.01.2022 S I M P L E breakkie or lunch zucchini and banana fritters with berries which are very much in season at the moment. In season is always its most nutritious, i alway buy up a whole heap and freeze them for later. - Don’t be frightened by the title with zucchini in a technically sweet breakfast. Thankfully, it doesn’t carry that veggie flavour and takes to sweet flavours as well as savoury. A fantastic way to get extra serves of vegetable in your morning feed. A perfect ...breakkie to-go, which can be made the previous eve. Made from potassium rich mushed bananas, coconut flour and some extra sweetness from coconut sugar, plus cinnamon which helps balance those blood sugars. Dollop with creamy coconut or Greek yoghurt. - ingredients for the pancake 2 Tbsp Coconut/Olive Oil 2 small ripe bananas 1 (1/2 cup) small zucchini, finely grated, excess moisture squeezed out 2 Tbsp coconut flour 1 Tsp Coconut Sugar 1 Tsp Cinnamon 1 Egg - to serve 2 Tbsp coconut/Greek yoghurt Handful of fresh raspberries/blueberries or strawberries - instructions In a large bowl add banana, smash with fork until smooth, add finely grated zucchini, coconut flour, coconut sugar, cinnamon and egg. Mix well together until all combined. Preheat a non-stick frying pan, medium heat, add oil. When hot, get a cup measure and evenly scoop in pancake mixture and dollop into pan (tip* makes around 5 pancakes, can do in batches to make it easier). Fry for 2 minutes then use a spatula to flip and do the same the other side Load into lunch box with coconut yoghurt on the side and a handful of freshly washed berries and extra nuts and seeds if wanted - Happy Meatfree Monday. Rx

09.01.2022 P E S T O made with roast capsicum. Great for if you have those leftover slightly sad capsicum that you haven’t used up yet. - I love this for eggs in the morning, spread on toast, crackers, stir through pasta, have with a baked potato, stuff in a chicken breast, wrap with bacon and pop in the oven. - 2 medium green/yellow capsicum... 1 large red capsicum 1 cup raw nuts (any sort) 1 garlic clove, peeled 1/2 lemon, squeezed good drizzle of olive oil 1 teaspoon sea salt pepper - Preheat oven to 180c, place the capsicum's whole on a oven tray (no need to destalk), when oven is hot, place in oven for 20-25 minutes, until skin has slightly blackened. Leave to cool with a cover over the top (I generally place in a large bowl with plate over the the top). Once cooled the skin should be really easy to remove by peeling it off the flesh. Remove skin, seeds and stalk and place flesh in a food processor. Add walnuts, garlic clove, lemon, a good drizzle of olive oil, sea salt and pepper, blitz until desired consistency (I like mine smooth), season to taste with a little more salt and pepper if needed. Scoop into jar and leave to cool in fridge. - Enjoy. Rx See more

08.01.2022 B A K E D Egyptian eggplant I literally have not made this recipe in years, I first developed it 4 years ago and as it’s my first day of mat leave I was tidying up my website and thought. Yess I need to made it again. Perfect for a #MeatFreeMonday - A lovely fragrant combination made from tinned tomatoes, onions, garlic and capsicum, paprika, cayenne, turmeric and cumin naturally sweetened by some sultanas, topped with eggplant (in season), haloumi and capsicum - I like t...his one topped with some poached eggs and side of spinach. Could also add some pearl couscous or brown rice to the mix to bulk it up. - Takes 35 mins (serves 2-3 peeps) - ingredients 3 garlic cloves, minced 1 onion, diced 1 capsicum, de-stalked/seeded and roughly chopped 1 tin tomatoes 1 teaspoon cumin 1 teaspoon turmeric 1/2 teaspoon cayenne pepper (add more if you like spice) 2 tablespoons smoked paprika 1/4 cup sultanas, dried white grapes 1 teaspoon sea salt & pepper 1 large eggplant, finely sliced (1cm lengthway slices) 125g haloumi, sliced 1/4 cup shelled pistachios, roughly chopped (to serve) 1/2 lemon, squeezed to serve - Preheat oven to 180c. In a oven proof saucepan with lid, place on hot hob, heat olive oil, add onions, garlic and capsicum, let them soften and turn fragrant for 3-4 minutes. Add one tinned chopped tomatoes, paprika, cayenne pepper, turmeric, cumin bring to the boil for 5 minutes before stirring in the sultanas. Season to taste tomato sauce with salt and pepper. Take pan off heat. Place eggplant slices on top of tomato sauce until all covered. Pop lid on, place in oven for 15 minutes, add the slices of optional haloumi. Lid off, place back in oven for 20 minutes until bubbling and eggplant is cooked and haloumi browned. Serve with scattering of pistachios and half a lemon squeezed - LMK if you give it a whirl Rx See more

08.01.2022 V I T A M I N S E A eBook excited to share that my newest eBook is with the graphic designer and will be hopefully ready to launch before the end of the month/early September - In between client consults, designing multiple recipes. I have managed to put together something that I have wanted to do forever, a delicious NEW eBook with super simple nourishing recipes celebrating seafood and hopefully fulfilling you with confidence to incorporate more meals from the sea into your weekly mashup. - Watch this space. Happy Friday Rx #VitaminSeaEbook

08.01.2022 S P R I N G R O A S T without the fuss {takes 40 mins} a combination of roasted Japanese pumpkin seasoned with cumin and salt which perfectly caramelises in oven. A couple of racks of lamb seasoned with cumin/oregano/garlic rub then roasted, which is all served on a bed of cooked brown lentils tossed with cucumber, green beans, haloumi and scattered with pomegranate seeds. All drizzled in a homemade mint and walnut pesto. - Serves 3 - for the pumpkin:... 600g pumpkin, sliced into wedges, skin on 1 tsp cumin 1 tap salt pepper - for the lamb rub: 700g lamb rack 2 tsp cumin 2 tsp oregano 2 tsp coconut or brown sugar 1.5 tsp salt 2 garlic cloves, minced 2 tbsp olive oil - for the mint pesto: 30g picked mint leaves 70g walnuts 5 tbsp olive oil 5 tbsp apple cider vinegar 1.5 tbsp coconut/brown sugar - for the lentil salad 1 tin cooked brown lentils, drained & rinsed well with water 200g green beans, trimmed Block of haloumi 3 Lebanese cucumber, roughly chopped 1 large pomegranate (optional), deseeded handful of mint leaves to serve, torn - Swipe for the instructions ... - Try it this weekend. Rx See more

08.01.2022 D A N D Y C H A I - dandelion is a lovely bitter to help stimulate digestion and support the liver and the blend of chai is full of carminative spices which will calm your nervous system and nourish you. - The dandelion blue instant (from @bonvit_australia) which makes it really easy for drinks like this. The chai spice blend (from @rainbowchaitea) is caffeine free and goes so well with dandelion.... - *** Not gifted or sponsored just sharing some good warming drinks for winter. - Here is how I make mine: 1 heaped teaspoon of dandelion blue 1 tsp chai spice 1/2 tsp raw honey 300ml nut milk (I love coconut for this one) - Heat gently in a saucepan and take off just before boiling, stir well, strain out chai spice and pour into your favourite mug Rx See more

07.01.2022 Welcome to the world Molly arriving in style on Friday 25th September, you are the most wonderful little human bean and we couldn’t be more in love #MollyMouse

07.01.2022 O C A Y A M S very abundant in the markets at the moment. I got some in my surprise veg box this week from @sandycreekgourmetproduce. I think they taste between a potato and carrot. I love them roasted like this dish. But also would be a great mash. Good source of magnesium and potassium which is great for sleep, muscle recovery, hormones and also fluid homeostasis in the body. - I roasted these for about 40 minutes in olive oil, s + p. Once soft I tossed through a handful of kalamata olives, sheep’s feta and good handful of mint, squeeze fresh lemon to serve. Perfect spring side to any roast, fish dish or load up a Buddha bowl with quinoa, greens and protein. - Have you tried oca yams yet? Rx

07.01.2022 P O R R I D G E apple, beetroot (a gf recommended this - yummy Fi) cashews and cinnamon porridge for breakkie with some strawbs to top. - Perfect nourishing start to the day - You will find that beetroot is a good source of nitrate. By increasing this nitric oxide availability in the body can be used as a strategy to help with symptoms such as hypertension. Their deep purple-red colour comes from the pigments known as betalain contains antioxidant properties which helps inf...lammation. They contain important nutrients including vitamins A (for your eye health and immunity), B6 (perfect for PMS), C (Immunity and cell health), as well as folate, dietary fibre, magnesium (sleep and muscle relaxation) and potassium (for our electrolyte fluid balance). - Serves 1 - 1/2 cup porridge oats 1 apple, grated 1 raw beetroot, grated Handful of cashews 1 tsp cinnamon Strawbs, Honey (optional) & Milk (any kind)to serve - In a small saucepan add oats, beetroot, cashews, cinnamon and water, gently heat until oats are cooked. Stir through apple. Serve with strawberries, milk of choice and drizzle of honey. - Happy Friday. Rx See more

07.01.2022 L E M O N myrtle and ginger GF cookies. These little golden nuggets are sweet treat from my #Meatfree eBook. Sharing these yummy little treats that you could make as an afternoon pick me ups. Made from almond meal, lemon myrtle (which is native to Australia), lemon zest, ginger, coconut oil and raw local honey. It takes 5 minutes to prep and under 15 minutes in the oven. Leave to cool to give you a hard shell and chewy centre. - Takes 20 mins - 1.5 cups almond meal... 4 tbsp coconut oil 3 tbsp raw local honey 1.5 tsp ginger powder 14 cup crystallised ginger, finely chopped 2 tsp lemon myrtle (leave out if cannot source, I got mine from @thesourcebulkfoodsbulimba) 1 large lemon zested pinch of salt - Preheat oven to 170c (fan-forced) In a mixing bowl add all ingredients and mix until all combined cookie dough style mixture. Use a tbsp spoon to scoop mixture up and roll into a ball then place onto lined baking tray. Repeat until finished. Gently press top of each cookie with fork. Place in oven for 14-16m (dependent on how well your oven works) until golden brown. Leave to completely cool on a wire rack, as will be very soft when straight out of oven. - Try out some different meals this week and pick yourself up a copy of my #MeatfreeMeals eBook - available in my bio Happy Tuesday. Rx See more

06.01.2022 R A M E N A nourishing Japanese inspired ramen, with the broth base made from pork bones which have been slow cooked for 4 hours prior to making the ramen to bring more flavour and add the brilliant benefits of slow cooking your bones. These bones when slow cooked are full of collagen, which is the most abundant protein in the body, it acts as the glue to hold together connective tissue. This can help with healing our gut, skin, bones, joints, tissues and cartilage. The col...lagen in the marrow gets broken down into gelatin through the slow cooking process, that why it turns to jelly when cooled. Gelatin holds the same benefits as collagen. - This veggie loaded ramen combined a good variety of fresh veggies; from beta carotene rich carrots, the precursor to vitamin A, which is the vitamin that benefits our eyesight. Bok choy is a member to the brassica family and is great at supporting our liver and digestion. Snow peas which are rich in minerals such as potassium, calcium and magnesium to support a healthy heart beat, bones and muscles. Topped with a boiled egg for an extra dose of protein and some organic udon noodles add in that dose of grains to help provide a well balanced bowl. - Recipe created and photographed for the lovely folks at Australian Organic Meat Co I have linked the recipe here https://bit.ly/352c2lx. Something fun to make this weekend. Rx See more

06.01.2022 L A B N E simple & delicious. I love to add a little something extra and add in garlic and Rosemary to the mix. If you are from the Uk this tasted like boursin, if you are from Aus it is a garlicky herby cream cheese. - What is great about labne is it is fermented dairy yoghurt and can be easier to digest them some other dairy cheeses due to the lower amount of lactose, it had s a good dose of probiotics, calcium and protein. - Here’s how I make mine;... * 2 tablespoons good quality olive oil * 3 sprigs fresh rosemary, leaves picked and finely chopped * 1 tablespoon sea salt * 3 garlic cloves, peeled and minced * 2 cups organic Greek yoghurt - In a small sauce pan on a low heat add olive oil, rosemary,, sea salt, garlic and let them slowly simmer for about 3-5 minutes so garlic is a little soft and all flavours have meshed together (be careful not to burn the garlic), remove from heat. Allow to cool for 5 minutes In a large bowl add the Greek yoghurt, slowly mix the olive oil mix Once well mixed, transfer into double lined muslin which is resting in a sieve, the sieve is then resting over a large bowl or measuring jug. Gather the edges of muslin and tie in a semi-tight knot. Place mixture in fridge overnight or for 5-8 hours Remove from muslin and place in a bowl ready to serve, drizzle with olive oil and a few sprigs of fresh herbs. Should last 5 days. - I love it spread on bread, crackers, dollop over some roast veg, yummy in salads, great for crudités, add to a Xmas cheese platter, dollop in soup, use instead of butter for wraps. The options are endless. Happy Monday. Rx See more

06.01.2022 S I M P L E Fish pie is such a wonderfully nourishing and cheap-to-make comfort dish that is packed to the rafters with mood boosting nutritional benefits. A mixture of seafood that provides you with an abundant of essential minerals to help our body’s work at their peak, to improve mood and to help repair and rebuild muscle, connective tissue and skin. Rich in b-vitamins from sweet potato and the seafood which is essential for mood and energy and lastly cauliflower which has wonderful sulphur containing compounds that when broken down through digestion they can support our liver. - Making this tasty one for dinner. This is one of the recipes which will be coming soon in my #VitaminSea eBook, can’t wait to share this with you. Watch this space Rx

05.01.2022 S A R D I N E S this is one of my fave memories from a holiday in Croatia last year. Sardines fresh off the boat and we just cooked them over a open flame served with lemon. Rich in omega 3 fats are further broken down into EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), both found in oily fish. These components make anti-inflammatory nuggets called series 3 prostaglandins which are needed for good brain function, vision, coordination, mood, reducing stickines...s of blood, improving cholesterol, boosting our immunity and helping reduce overall inflammation. Sardines are a good source of the b-vitamin niacin which is used in treating depression and mood disorders A good source of B12 which supports the nervous system, magnesium which can help our muscles relax and repair and aid with sleep. Zinc for immunity, reproduction, absorption of b-vitamins which are essential for energy and mood. But also, a good source of vitamin A and vitamin D which helps with immune modulation, repairing your mucus lining which is crucial for good digestion and helping eyesight. - With my new #VitaminSea eBook I wanted to include tasty nutrition nuggets like this, so you can apply it to your everyday Rx See more

04.01.2022 M I S O marrow, herb and garlic butter is mouthwatering-ly delicious - New recipe I created and for @ausorganicmeatco- - This is a simple and nourishing butter to whip up. You can slice it and freeze for later. The possibilities are endless perfectly accompanies a steak, cook mushrooms in it, add it to stir fries, stews, roast veg, steamed beans and peas, spread on toast and have with your eggs.... - Roasted bone marrow is nutrient dense and perfect accompaniment to DIY butter. It is rich in iron and other essential minerals which we can lack in our modern-day diet. A great source of protein from the collagen and gelatin which are essential building block for every cell in the body, essential for skin, hair, bones, connective tissue. - Miso is fermented soybean a good source of probiotics to feed our good gut bugs. - Rosemary is a wonder herb used for many ailments, it can stimulate the central nervous system and circulation, helping with people with very low blood pressure and sluggishness. - Garlic can support your immunity, rich in Vitamin C and is a good anti-oxidant, anti-inflammatory. - Recipe now live @ausorganicmeatco https://ausorganicmeatco.com.au//miso-marrow-herb-and-garl Rx

04.01.2022 L A M B M O U S S A K A using some organic lamb mince from @ausorganicmeatco. Lamb moussaka has been a favourite of mine for years. Traditionally a food developed by the Greeks (although history say) but has been changed in flavour and ingredients throughout the Balkan regions. Either way it is a wonderful way to prepare lamb mince. - I would like to share with you two ways of how I make my white sauce. I made two batches and it was hard to choose between both, both were ...equally delicious. - Is the normal way to make a white sauce, add parmesan and nutmeg, which is delicious. A bechamel made with ricotta, egg, milk and parmesan. This doesn’t make the dish as runny. But I like it as the process is quick. - Take 1h, serves 4 - ingredients: for the lamb mince: olive oil 1 large red onion, diced 3 garlic cloves, finely chopped 1 tsp cinnamon 1 tsp cumin 70 grams tomato paste 500g organic lamb mince 1 cup red wine 2 carrots, grated sea salt and pepper 3 bayleaves 700g eggplant, sliced into 1cm sliced rounds 50g parmesan, finely grated - bechamel option 1: 50g butter 50g plain flour 300ml milk 100g parmesan, finely grated 1/4 tsp nutmeg sea salt & pepper - bechamel option 2: 300g ricotta 100g parmesan grated 1 organic egg 1 cup almond milk 1/4 tsp nutmeg sea salt & pepper - Slide for the recipe @ Wynnum West See more

04.01.2022 F O L A T E and folic acid - this was an area that can be confusing but also very important especially when thinking about pregnancy. - It is also interesting if you are deficient what the signs can be and how they contribute to other issues in the body. I wanted to break it down for you. - Learn about both folate and folic acid... Learn about folate deficiency Learn about folate rich foods Learn some information around the MTHFR gene mutation and why this plays an important role in pregnancy as well as active folate Learn about importance of active folate - Swipe away to find out more, it is a huge topic and I have tried to keep it as concise as possible. DM if you have any questions. Rx @ Brisbane, Queensland, Australia See more

03.01.2022 K E E N W A H I was gifted a couple of delicious parcels of quinoa based breakkies from the lovely lot at @keenwah_au - Little backstory with this brand if you missed my stories. Around 6ish years ago when I first went freelance with writing recipes, I met these lovely people at the @bondifarmersmarket and created some recipes from their quinoa products (back then quinoa was a relatively new concept) amazing how quickly time has zoomed on and so lovely to be working with a ...brand that is still thriving. - They have just brought out a breakkie range, I am all about mixing up your breakkie routine and also all about getting extra protein in where you can. Did you know quinoa is a full protein (containing all of the amino acids) making it a perfect add on to breakkie. - This morning I made up breakkie using a combination of raw oats, puffed rice, kefir, coconut milk, berries topped with a couple of hands of this delicious maple & fig quinoa granola (it’s loaded with all sorts of nuts, seeds and lots of other goodies, no crap, colour or preservatives), adding a fabulous crunch to the top. - Sorting me right out for a busy day of preggo appts. Rx See more

01.01.2022 P O R R I D G E loving this bowl of goodness this morning. Oats, sesames and pecans cooked in water. Oats are great for milk supply (breastfeeding mammas), sesame seeds are rich in calcium (also a requirement for breastfeeding - as I don’t drink dairy milk (cheese is sporadic) - there are so many other great options), bananas rich in potassium which is great for water balance in and out of the cells in the body. An almond coconut milk blend and topped with some soaked goji berries which are great antioxidants (help put out that fire - something I’ve been working on since my thyroid went hyper postpartum). - This will provide good slow release energy and nourishment for a morning of breastfeeding and getting some news projects I’m working on together. - Happy tuesday from a soaking wet QLD. Rx

01.01.2022 Oaty Banana Almond Cookies - Slow release energy thanks to the oats but also source of b vitamins for energy, improving mood and PMS symptoms, good dose of protein (eggs, almonds, oats) to stop those mid morning/arvo lulls and keep you satiated for longer as well as replenishing, repairing and nourishing each cell in our body. Potassium from the banana to help with fluid balance in the body, alertness and also good source of fibre (for digestion) tryptophan and B6 which can... help with mood issues. - Great biscuit alternative without all the crap, good for car journeys, kids will love these too. - Makes 6 1 medium very ripe banana 1 egg 1 tbsp runny honey 1 tsp cinnamon 1 cup oats 1 cup almond flour pinch of salt Almond flakes to top (optional) - Preheat oven to 180c In a large mixing bowl, mush banana well with a fork, add egg and honey and mix well Add oats, almond flour, cinnamon and mix well together until all combined Line a shallow baking tin Use an ice-cream scoop or 1/3 cup measure to evenly measure out each cook, dollop onto baking tin and squished down with back of a fork until 1ish cm thick. Pinch of salt and flaked almond on top of each cookie Pop in oven for 15-20 minutes or until lightly browned. Leave to cool and enjoy Rx See more

01.01.2022 S A U E R K R A U T Many of my clients have asked me how to make sauerkraut or should I buy storebought. My answer if you have about 15 minutes spare on the weekend, make up a whole batch of sauerkraut. All you need to do is store it in the cupboard, then the following week you will have homemade kraut. - How much should I be having? fabulous to have on a consistent basis, no more than 1-2tbsp a day. This will get your your daily recommended dose of fermented foods in a day.... Fermented foods are a cornerstone of a nutritionist’s belief. It should be incorporated everyday in small amounts. - Traditional uses: Sauerkraut is the vegetable of a thousand virtues Hippocrates. As far back as the Roman times, they believed that by starting a banquet with cabbage and finishing with it helped with discomforts of over indulgence. Cabbage has also been traditionally used for the treatment of gastric ulcers. It is now known that gastric ulcers are caused by the bacterium, helicobacter pylori. Enzymes within cabbage have been found to inhibit their growth. - Nutritional value: It forms two great strains of good bacteria called lactobaccillus plantarum (can help with anxiety, diabetes, eczema, high BP, high cholesterol, reduce inflammation are to name a few) and lactobaccillis brevis (can help with diarrhoea symptoms as well a boost your natural killer cells which are required for fighting pathogens). These strains are both essential and both great for boosting immunity. - 1 medium size red or white cabbage, hard leaves removed, finely shredded Place shredded cabbage in large non metal bowl with 1.5 tbsp salt, mix then leave to sit for 10 minutes. You then need some elbow grease to scrunch for 10-15 minute until all the juices are released and it feels watery. Pack cabbage tightly into seal proof sterilised glass jars (sterilise by pouring in boiling water, tipping out then air drying or place in hot oven for for 10 minutes) cover cabbage with about 2cm of its own juices, top up jar if needed with filtered water. Leave about 5cm from top of jar. Screw lid on and leave for 3-4 days in a dry cupboard out of direct sunlight. Ready to use & place in fridge once opened. Rx See more

01.01.2022 B R E A K K I E mix up. I never have the same breakfast any morning of the week. I love variety and so does my body. Imagine day in day out doing exactly the same job, we get bored. Same concept, our bodies get bored. I encourage you to mix it up. If you always have avo on toast, add some feta and some chopped tomatoes. If you are a porridge person, change your what you put in there, add a variety of seeds, buy a bag of different nuts and swap a banana for a chopped apple. ...Nothing drastic but just simple change how. - I try and get most of my nutrients from food I eat. I think sometimes we can get caught in the trap of constantly supplementing in vitamin c, where we can actually get so much from foods we eat. - Did you know that refined sugar can inhibit the uptake of vitamin C and it can also suppress our immune system stopping it functioning at its peak. - This morning I went for resistant starch rich raw oats (feeding my good gut bacteria) and a handful of puffed rice, zinc rich pepitas, almonds, gut loving kefir, raspberries, blueberries , strawberries, kiwi (all rich in vitamin c and antioxidants), coconut milk and cinnamon (rich in chromium to help with blood sugar balance), 3 mins to make. - All about quick and simple. Rx See more

01.01.2022 B E E F ribs these tasty nuggets are one to try for a weekend feast (this recipe was designed for the @ausorganicmeatco using ribs by @obeorganic). It requires an overnight marinade of herbs and spices and 3hours of cooking making them sticky and delicious. - Serve with baked potatoes and a simple slaw. Serves 3 - Ingredients:... For the spiced marinade: 1.3kg short beef ribs, around 3 ribs, individually sliced tsp cayenne pepper 1 tsp smoked paprika 1 tsp ground cumin 1 tsp garlic powder 1 tsp salt 1 tsp ground pepper - For the sticky glaze: 50g butter 30g brown sugar 4 tbsp white wine vinegar 2 tbsp Worcestershire sauce 1 lemon, juiced 3 tbsp tomato sauce (opt for additive/colour free) 2 tsp mustard 2 tbsp raw honey - Serve with: 3 medium sized potatoes 100g sour cream bunch chives, finely chopped 400g slaw mix mixed with 1 tbsp mayo, 1 tbsp greek yoghurt, tsp vinegar, tsp smoked paprika and 1 tsp Dijon mustard - In a large bag or container add all the spices, salt and pepper for the spiced marinade and add the individual beef ribs and toss or shake to coat the ribs, ensure they are fulling coated. Seal then place in fridge overnight for 12-18h. When you are ready to cook the ribs, preheat oven to 160c In a small sauce pan, low heat, melt butter and sugar for the sticky glaze, add remaining glaze ingredients and stir until smooth and heated through Lightly oil a large roasting tin or dish that houses a lid. Add ribs to pan, coat in oil then baste in some of the glaze with a brush until ribs are coated. Pop lid on or wrap roasting tin in foil, place in oven for 1 hour. After an hour remove lid from oven dish and baste ribs again, place back in oven with lid off, continue this process every 20-30 minutes for 2 hours. Leave cup of glaze to serve. Whilst the ribs are cooking in the last 2h, add the potatoes too by slicing a cross in them, salting lightly and placing on middle shelf until crispy on the outside and cooked through the middle. In the last 30m of ribs and potatoes in the oven, in medium bowl add slaw mix and sauces and mix well together, season with a pinch of salt and pepper, set aside. Serve up with remaining glaze. See more