Compleat Nutrition in Townsville, Queensland | Health & wellness website

Compleat Nutrition

Locality: Townsville, Queensland

Phone: +61 7 4772 6126

Address: 59 - 61 Stagpole Street, West End 4810 Townsville, QLD, Australia

Website: http://compleatnutrition.com.au/

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• Nutritionist

25.01.2022 Oranges are a great fruit! But, orange juice is another story... In terms of our health, the natural fruit juice only varieties seem like a good deal... After all the branding says made with 'x number' of oranges. But have you ever considered how many oranges you can drink in a sitting vs how many you would eat? I bet you aren't eating the five your juice was made out of.

25.01.2022 BERRY SWEET DESSERT PLATTER Time to make: 30 minutes INGREDIENTS: large watermelon... 3 ripe white nectarines 3 ripe plums 2 large red apples 2 large dragon fruit (pitaya) 1 x 125g punnet raspberries 1 x 250g punnet strawberries 2 cups fresh cherries 1 fresh coconut, halved 1012 Raffaello chocolate balls cup yoghurt-coated sultanas cup mini Turkish delight 1 x 45g packet Darrell Lea White Chocolate Raspberry Bullets 56 Gingerbread Folk gingerbread men 1012 mini gingerbread babies 1012 petite pavlova shells (topped with vanilla bean yoghurt & fresh berries) METHOD: 1. Cut watermelon into wedges and other shapes (stars, hearts) using a cookie cutter. Cut the nectarines, plums and apples into slices of assorted thickness. Cut dragon fruit into a star by cutting diagonal slices around the entire fruit, then pull apart gently. 2. Arrange fresh fruit on a large serving platter. Fill coconut halves with fresh raspberries. Scatter any remaining berries and cherries on the platter. 3. Fill small bowls and ramekins with sweets. Scatter remaining sweets on platter to fill any gaps. Place the gingerbread men and mini pavlovas on small dishes. Serve platter immediately. Recipe & Photo: Australian Healthy Food Guide

22.01.2022 Dine in or Takeaway?

22.01.2022 BANANA TOASTIE Serves 2 | Prep 7 mins | Cook 4 Mins INGREDIENTS: 1 small egg, beaten... 1 tsp orange juice 1 tbs reduced-fat ricotta cheese 1 tsp caster sugar 1 banana, sliced 1 tbs sultanas pinch ground cinnamon 4 slices wholegrain bread olive or canola oil spray METHOD: 1. Combine egg, juice, ricotta and sugar. 2. Add banana, sultanas and cinnamon and mix. 3. Lightly spray sandwich maker with oil. 4. Place two slices of bread on the sandwich maker, divide mixture over the two slices, top with remaining slices of bread and toast until heated through and egg is cooked. Photo & Recipe: Live_Lighter

21.01.2022 Morning guys! Marlo the Dietitian here. Following on from yesterdays jam packed workshop, please find attached a link for a FREE University run course you can complete in Food & Mood. You don't need prior University knowledge, it's just an authentic and credible run course by Deakin University. Here you will revise the topics I spoke about with loads more videos, interactive activities & meal planning help. Lots of good recipes / video recipes on their website as well :) The slides from yesterdays workshop will be emailed out so ensure your email address is registered correctly with administration. Enjoy! https://www.futurelearn.com/courses/food-and-mood

20.01.2022 Tag a friend who lives by this rule!

19.01.2022 Good luck to our Masters athlete Tash competing for the Australian IPF 41-49 years deadlift title today at her the Australian Nationals juniors & Masters powerlifting competition in Cairns! Currently the record is 171kg Tasha has been dedicated to her training for many years, she’s weighed in today with room to spare & her performance optimised for the day! Good luck Tasha!!

18.01.2022 CLEVER MUESLI BARS Serves 12 | Time to make 35 minutes INGREDIENTS: cooking oil spray... 1 cup wholegrain oats 1/2 cup puffed rice cereal 1/2 cup mixed dried fruit 1/2 cup finely chopped dried mango 1 tablespoon sunflower seeds 1 tablespoon pepitas 1 tablespoon sesame seeds 1 tablespoon linseeds 2 tablespoons oat bran 2 tablespoons processed bran 2 tablespoons self-raising flour 1 egg 1 egg white 2 tablespoons olive oil 2 tablespoons apple juice concentrate METHOD: 1. Preheat oven to 180C. Spray a 20cm x 30cm cake tin with oil and line with baking paper. Set aside. Place all dry ingredients into a large bowl and mix well. 2. In another bowl, whisk together egg and egg white, until frothy. Make a well in the centre of the dry mixture and pour in eggs, oil and apple juice concentrate. Mix until all ingredients are coated. 3. Press mixture into prepared tin. Cook until golden brown, approximately 25 minutes. Recipe & Photo: Australian Healthy Food Guide

18.01.2022 RIDDLE OF THE WEEK It's a symbol and a fruit, For man's folly, evil's root. But also for great inspiration,... and famous application. Share your answer in the comments below.

15.01.2022 RIDDLE OF THE WEEK I am a fruit, but also a shape. If you had two of me, I would sound just the same. If you rearrange my letters, it could be a crime. Add me to a montage and I can become a different fruit. Remove my head and you can still listen; take away the end and I can still be eaten. Without a piece of the centre, I am still a word; take away all of the middle and I am just an acronym. What am I? Share your answer in the comments below.

14.01.2022 Thanks to Koffee Witch, Michels Catering and Events and The happy snack company for keeping our guests fuelled for this mornings Food and Mood Seminar

12.01.2022 RIDDLE OF THE WEEK I am a bird. I am a person. I am a fruit. ... What am I? Share your answer in the comments below.

11.01.2022 Have you seen these funny tv ads lately? Wondered what gut health is? Whether probiotics are worth it? Or simply noticed that what you make better choices you start to feel better It’s just 12 days until our Dietitian Marlo holds a Food & Mood seminar where she presents the latest scientific research on mood enhancing foods, explains the in and outs of gut health & shares recipes and tips on what to eat to cheat dementia Find the event in our events link! ... $10 for members $15 for nob members Be quick, 20 tickets have already been snapped up! https://youtu.be/J8LMCgUxzco

11.01.2022 FUDGY CHOCOLATE CARAMEL BISCUITS 20 minutes prep | 40 minutes cook | Makes 20 INGREDIENTS: 125g butter, softened ... 1 teaspoon vanilla extract 1 1/4 cups firmly packed brown sugar 1 egg 1 cup plain flour 1/4 cup self-raising flour 1 teaspoon bicarbonate of soda 1/3 cup cocoa powder 1 cup chopped jersey caramels 3/4 cup walnuts, toasted, chopped 1/2 cup dark chocolate melts, halved METHOD: 1. Preheat oven to 180C/160C fan-forced. Line 3 large baking trays with baking paper. 2. Using an electric mixer, beat butter, vanilla, sugar and egg until smooth. Sift flours, bicarbonate of soda and cocoa powder over butter mixture. Stir until combined. Fold in caramels, walnuts and chocolate. 3. Roll 2 level tablespoons of mixture into balls. Place on prepared trays, 4cm apart. Using the palm of your hand flatten mixture slightly. 4. Bake, 1 tray at a time, for 10 to 12 minutes or until just firm to touch. Stand biscuits on trays for 5 minutes. Transfer to a wire rack to cool. Serve. Photo & Recipe: Taste.com.au

10.01.2022 TIRAMISU POTS Serves 6 | 15 minutes to make plus chilling INGREDIENTS: 120ml brewed coffee, cooled... 2 tablespoons (40ml) Baileys Irish Cream (or other coffee-flavoured liqueur) 1 1/4 cups reduced-fat smooth ricotta 23 tablespoons reduced-fat Greek-style yoghurt 3 teaspoons maple syrup 150g small sponge finger biscuits 2 teaspoons cocoa powder METHOD: 1. Combine the coffee and liqueur in a small, shallow bowl; set aside. 2. Combine ricotta, yoghurt and maple syrup in a mixing bowl. Blitz with a stick mixer (or in a small food processor) until smooth and creamy. 3. Select 6 serving glasses. Break sponge fingers in half. Dip each half into the coffee mixture, allowing them to soak for a few seconds. Place 4 pieces in the base of each glass. Evenly spoon over half of the ricotta cream between the six glasses. 4. Dust each with cocoa. Dip a second layer of biscuits in the coffee mixture and arrange over the ricotta cream. Top with the remaining cream and add a final dusting of cocoa. Refrigerate for at least 1 hour before serving. Recipe & Photo: Australian Healthy Food Guide

07.01.2022 MARS BAR BUBBLE BALLS 20 minutes prep | 5 minutes cook | Makes 25 INGREDIENTS: 40g butter ... 2 x 53g Mars Bars, chopped 80ml (1/3 cup) sweetened condensed milk 70g (2 cups) Rice Bubbles 45g (1/2 cup) desiccated coconut METHOD: 1. Melt the butter in a small saucepan over a low heat. Add the Mars Bar and condensed milk. Use a wooden spoon to stir until melted, pressing down on any lumps of nougat (don’t worry if mixture is not completely smooth). 2. Place the Rice Bubbles and half the coconut in a large bowl. Add the Mars Bar mixture. Use a spatula to stir until well combined. Set aside to cool slightly. 3. Place the remaining coconut in a shallow dish. Use lightly oiled hands to firmly roll level tablespoonfuls of the Mars Bar mixture into balls. Roll balls in the coconut to lightly coat. Serve. NOTES: Not a fan of Mars bars? Switch it for your favourite chocolate bar. Store for up to three days. Photo & Recipe: Taste.com.au

07.01.2022 BERRY & MERINGUE ICE CREAM SLICE Easy | Serves 8 INGREDIENTS: 350g mixed berries (such as raspberries, strawberries and redcurrants), halved if large, plus extra to serve... 600ml thickened cream 2 tbs caster sugar 2 tsp vanilla extract 50g store-bought mini meringues, broken into chunks Honey, to serve METHOD: 1. Grease a 1.5L loaf pan. Line with plastic wrap, leaving plenty overhanging. 2. Drop some berries into the loaf pan (these will be the top of the slice). Whip cream with sugar and vanilla to just before soft peaks, then fold in meringue and remaining berries. Pour into the pan, giving it a shake to remove any air bubbles, then cover with overhanging plastic wrap. Freeze for 3 hours or until frozen. 3. Remove from freezer for 20 minutes before serving. Pile extra berries on top and drizzle with honey. Slice and serve. Photo & Recipe: delicious. magazine

06.01.2022 EASY D.I.Y. TORTILLA CUPS Prep 5 min | Cook 10 min | Makes 9 INGREDIENTS: 9 small flour tortillas... MEXICAN VEG Guacamole dip, to serve Chopped red onion, to serve Chopped capsicum, to serve Chargrilled corn kernels, to serve GREEN DIPPER Beetroot dip, to serve Greek-style yoghurt, to serve Sliced blanched asparagus, to serve CHUNKY CHICKEN Pumpkin dip, to serve Sliced chargrilled chicken breast, to serve Pepitas (pumpkin seeds), to serve Lemon zest, to serve FRESH AND SMOKY Baba ganoush dip, to serve Thinly sliced radish, to serve Thinly sliced celery, to serve Pale inner celery leaves, to serve SUNNY-SIDE SWITCH Spring onion dip, to serve Fried egg, to serve Basil pesto, to serve EASY SALMON Smoked salmon dip, to serve Zucchini ribbons, to serve Pistachio dukkah, to serve TACO TWIST Avocado dip, to serve Shredded carrot, to serve Plain yoghurt, to serve Ground paprika, to serve BEET AND AVOCADO Beetroot hommus dip, to serve Thinly sliced avocado, to serve Thinly sliced red onion, to serve Crumbled fetta, to serve CLASSIC HAM ’N’ CHEESE Tzatziki dip, to serve Shaved ham, to serve Cherry tomatoes, quartered, to serve Tasty cheddar batons, to serve For full method, head to Taste.com.au https://bit.ly/39i46Pu

05.01.2022 READY BAKE CHOC COOKIE ICE CREAM SANDWICHES 20 minutes prep | 15 minutes cook | Easy | Makes 40 INGREDIENTS: 120g unsalted butter, softened... 1/2 cup (110g) caster sugar 1/3 firmly packed cup (80g) brown sugar 1 egg 1 tsp vanilla extract 1 tbs smooth peanut butter 1 tbs Nutella 1 1/4 cups (175g) plain flour 1/2 tsp bicarbonate of soda 1/3 cup (35g) cocoa powder 1/2 cup (100g) milk chocolate chips Chocolate ice cream, to serve METHOD: 1. Beat the butter and sugars in a stand mixer fitted with the paddle attachment until light and fluffy. 2. Add egg and vanilla, beating well, then beat in peanut butter and Nutella. Turn off mixer, then use your hands to incorporate flour, bicarb, cocoa, chocolate chips and 1/2 tsp salt flakes. 3. Place a sheet of baking paper on a clean work surface, then place half the dough on the paper and form a rough 6cm-diameter log. Roll paper tightly to enclose, securing the ends and twisting to tighten. Enclose in plastic wrap. Repeat with remaining dough. Freeze for up to 3 months or, if using immediately, chill for 1 hour to firm. 4. When ready to bake, preheat the oven to 180C. Grease a baking tray and line with baking paper. 5. Slice off as many 1cm-thick biscuits as you need at a time. Spread over tray, leaving 2cm between biscuits. Bake biscuits straight from fridge or freezer for 12 minutes or until a biscuit moves on the tray after being pushed gently with your finger. Cool on tray. 6. If making ice cream sandwiches, place small scoops of ice cream on a chilled baking tray lined with baking paper. With a piece of baking paper on top and working in batches, flatten with your hand to the size of the biscuits. (If necessary, return flattened ice cream to freezer while preparing remaining ice cream.) 7. Sandwich each piece of ice cream with two biscuits and serve immediately or freeze to serve within 4-6 hours. Photo & Recipe: delicious. magazine

02.01.2022 How many different colours did your dinner have last night? Did you get as many as the rainbow?

02.01.2022 PORK & BEAN BURRITO BOWL Prep 20 min | Cook 20 min | Serves 4 INGREDIENTS 3 teaspoons extra virgin olive oil... 1 red onion, finely chopped 2 garlic cloves, crushed 1 teaspoon MasterFoods Ground Cumin Seeds 425g can black beans, rinsed, drained 3 vine-ripened tomatoes, finely chopped 1 lime, rind finely grated, juiced 1 teaspoon dried chilli flakes 4 (120g each) lean pork loin steaks, fat trimmed 200g cabbage, finely shredded 60g baby spinach leaves, thinly sliced 1 large carrot, peeled, coarsely grated 1/2 cup fresh coriander leaves, coarsely chopped, plus extra, to serve 1 teaspoon honey 1/2 small avocado, sliced 70g (1/4 cup) natural yoghurt Lime wedges, to serve METHOD 1. Heat 1 tsp oil in a saucepan over medium heat. Add onion. Cook, stirring, for 5 minutes or until softened. Add garlic and cumin. Cook, stirring, for 1 minute. Add beans and tomato. Cook, stirring, for 8-10 minutes, until thickened. 2. Meanwhile, heat a chargrill pan over high heat. Combine rind, 12 tsp chilli and a large pinch of sea salt in a bowl. Rub over the pork. Spray with olive oil. Cook for 3-4 minutes each side or until the pork is just cooked through. Transfer to a plate. Cover loosely with foil. Set aside for 5 minutes to rest. Thickly slice. 3. Combine the cabbage, spinach, carrot and coriander in a large bowl. Whisk the honey, 1 tablespoon juice and remaining oil and chilli in a small bowl. Add to slaw. Toss to combine. 4. Divide the slaw among bowls. Top with the bean mixture, pork and avocado. Serve with yoghurt, extra lime wedges and coriander. Photo & Recipe: Taste.com.au

02.01.2022 School holidays got you down? Work returning sooner that you wanted? Or have you just had a bad day? Just remember, you can do it.