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Earth To Ocean Nutrition

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25.01.2022 ~ Strawberry Nice Cream ~ You scream, I scream, we all scream for Nice cream Who doesn’t like #strawberries & ice cream? Now you can eat it without all the added sugar, additives & preservatives. Plus your family & friends will love it too! ... Made with just some ripe #seasonal strawberries which are naturally sweet, a can of chilled coconut cream & a scape of a fresh vanilla pod (or vanilla extract). Blitz them all together in a high powered blender, pour into a loaf container & allow to set in the freezer. Then just before serving allow to slightly thaw (so you can get it out) & blitz again before serving with some more fresh berries Perfect for these warm #spring days... #e2on #nutrition #nicecream #vegan #icecream #realfrood #healthytreat #wholefood #3ingredients #simplerecipe

25.01.2022 ~ Mango Summer Smoothie ~ The naturally sweet taste of #mango & #pssionfruit always reminds me of #summer. Combining some healthy fats from some tahini helps slow the spike in insulin levels that high sugar fruits can have. Add in a scoop of vanilla protein powder which helps keep you fuller for longer as well as being essential for healthy mood balance making this a great energy boosting smoothie for the start of the day I like to add frozen cauliflower florets which giv...es the smoothie a creaminess plus adds additional dose of glucosinolates - a sulfur containing compound essential for so many functions in your body & should be eaten daily. S #e2on #nutrition #proteinsmoothie #healthybreakfast #balancedbreakfast #wholefood #foodasmedicine #summersmoothie #natuallysweet #mangosmoothie #delicious

24.01.2022 ~ Baba Ganoush ~ Here's a little hump day dip #babaganoush is a fav in my house. This 's made that extra bit special by roasting the garlic first which adds a sweet delicate flavour. I also like to keep some texture by only blending half the roasted eggplant & roughly chopping the rest before mixing it all together with some tahini plus the juice & rind of half a lemon ... Finished off with some EVOO & topped with some dry roasted pepitas, almonds, sunflower & cumin seeds for some crunch & don't forget a sprinkle of smoked paprika #e2on #earthtoocean #foodasmedicine #holistic #nutritionist #healthyeating #wellness #natural #seasonal #wholefoods #healthy #delicious #snack #vegan #dip

24.01.2022 ~ Salsa Verde ~ This is honestly one of my FAVOURITE condiments at the moment Grab a bunch of 2 -3 of your favourite herbs (I used parsley, coriander & dill in the one here), the zest & juice of an unwaxed lemon , a pinch of sea salt & 1 tsp capers. Finely chop all the ingredients while slowing adding up to 1/4 C EVOO. Transfer the mix to a sterilised glass jar & top with more EVOO until covered. Store in the fridge for up to 1 week (if it last that long )... I prefer to chop up all the ingredients by hand rather than use a food processor to release all the beautiful aromas Add to fish, chicken, lamb, veg or crusty bread YUM! Whats your favourite herb blend??? Comment below I'd love to hear your thoughts #e2on #nutrition #salsaverde #fresh #herbs #condiments #spring #greensalsa

21.01.2022 Take the 1st step toward better health Want some simple dietary advice Are your health concerns being heard Unsure if a Nutritional Consult could help you... Not even sure what's involved in a nutritional consult Get in contact with me today. Email [email protected] or DM me for more details Put aside 15mins for a chat about YOUR HEALTH PRIORITIES #e2on #nutrition #nutritionalmedicine #foodasmedicine #15minsfree #freeconsultation #health #priorities #putyourselffirst

20.01.2022 ~ Lentil & Pumpkin Soup with Crispy Kale ~ This winter warmer is super satisfying complete meal with healthy fats, carbohydrates & protein as well as some vital nutrients for immune, skin & hormonal health. Pumpkins are a rich source of beta-carotene an #antioxidant found in orange vegetables & dark leafy greens which converts to Vitamin A in the body & is especially important for vegans & vegetarians as vitamin A can only be found in animal products. Adding some h...ealthy fats such as ghee, olive oil or coconut oil helps the absorption of fat soluble vitamins. The other great thing about pumpkin are the seeds which are an excellent source of Zinc which is required for over 300 reactions in our bodies & is often lacking in our modern diets Simply scoop them out drizzle some oil & spices (I used cumin & chilli flakes) for 10 mins to add some crunch to the dish or keep as a yum snack Roasting the pumpkin with some fresh turmeric with some cinnamon adds a beautiful naturally sweet flavour, colour & antioxidants to the dish which is balanced out with some Indian spices including garam masala, asafoetida, fresh ginger, ground coriander & cumin. Adding red lentils adds some protein & simmered in veg stock & coconut cream. Top with some crispy kale (also rich in beta carotene) & you have got yourself a nutritious meal. Make sure you make extra it’s even better the next day #e2on #earthtoocean #nutrition #nutritionalmedicine #foodasmedicine #holistic #nutritionist #vegetarian #healthyeating #wellness #natural #seasonal #wholefoods #pumpkinsoup

20.01.2022 ~ Flax Parfait ~ Move over chia pod & welcome flax parfait! This blend of healthy fats, protein & fibre is essential for happy hormones is super quick & easy to make, simply blend all the ingredients together & top with your favourite topping. TIP: it can be prepared in advance making it perfect for a morning get up & go breaky INGREDIENTS: ... 2 Tbsp flax seeds 1 Tbsp chia seeds 1/2 banana 1/2 C nut or oat milk 2 prunes 1/2 tsp cinnamon 1/4 tsp cardamom TOPPINGS: Vanilla coconut yoghurt & blueberries #flaxseeds (also known as linseeds) are functional nutrient powerhouses. Just 2Tbsp provides 2.6g protein & over 3g of Alpha-linolenic acid (ALA) Omega-3 essential fatty acids, minerals manganese, magnesium, selenium & zinc vital nutrients especially for those following a #vegan or #vegetarian diet. Flaxseeds also contain small amounts of B vitamins including B1, B6, choline & folate. Flaxseeds are one of the richest sources of lignans a phytoestrogen that work as an oestrogenic adaptogen (weakly bind to oestrogen receptors) helping to regulate oestrogen levels in the body, especially for those with high oestrogen : progesterone ratios. Together with the prunes, spices, yoghurt & berries this breaky (or snack) provides ample fibre to help ensure your bowels stay regular, help regulate blood sugar levels, provides you with good amounts of fat soluble vitamins A, D, & E & much needed antioxidants to fight off any free radicals. #e2on #happyhormones #breakfast #grabngo #womenshealth #flaxparfait #wholeood

19.01.2022 ~ Beets ~ Beets have to be one of my favourite vegetables & an antioxidant powerhouse. Their vibrant purple hue brightens up any dish These ones were from my vege garden last year! Both the bulb & leaves can be eaten either raw which add a beautiful earthy flavour or cooked which makes beets slightly sweeter. Being super versatile it can be grated into a slaw or fermented into sauerkraut, made into relish, roasted, boiled or blended into a soup or smoothie. The leaves are a... great addition or alternative to dark leafy greens & can also be eaten raw or sauteed Beets are a rich source of betaine & folate an essential component of methylation, a vital body process which help DNA repair & synthesis as well as vitamin C, iron, manganese & some B vitamins. They also stimulate nitric oxide production making them great for blood vessel dilation, helping blood flow & help support liver detoxification. So make this veg part of your regulate dietary intake! #e2on #nutrition #wholefoods #beets #betaine #eatforyourgenes #hearthealth #liverhealth #antioxidant #seasonal #patchtoplate

18.01.2022 For me, Sunday's are for markets There's nothing more inspiring than heading to your local market on a Sunday morning to see what's available. It's the best way to see what produce is in season, while getting to know your local producers I like to buy something I've never tried before, or prepare something I often buy in a new way. It's the best way to broaden your palate. This was taken while exploring some markets during my last trip to Mexico. It's easy to se...e why this place quickly became one of my favourites What new foods will you try today? #e2on #earthtoocean #nutrition #nutritionalmedicine #foodasmedicine #healthyeating #wellness #natural #seasonal #wholefoods #shoplocal #farmersmarket #travelinspo #freshfood

15.01.2022 ~ Mahumarra & White Bean Dip ~ This delicious #dip wad adapted from a Yotam Ottolenghi recipe #mahumarra is Mediterranean dish made from roasting or char grilling red capsicum until the skin blisters & the flesh become sweet than peeling the skin & blending it with walnuts, garlic & paprika. White bean #mash is a great alternative to potato flavoured with garlic & thyme EVOO it pairs with the tanginess of the mahumarra. Together making a truely tasty side dish or sta...r entire #e2on #nutrition #wholefood #summer #mahumarradip #capsicumdip #beanmash

14.01.2022 Just picked up our #organic seedlings from the beautiful @piccolofarm can’t wait to get them into our veggie patch

14.01.2022 Exploring the beauty of the Royal Botanical Gardens before the #lockdown in Victoria & our now postponed holiday to Tassie #earthtoocean #melbourne #botanicgardens #naturelovers #healthylifestyle #travelplanscancelled

14.01.2022 S P R I N G is here That means strawberries are here too! Along with loads of other yummy & nutritious produce, think asparagus, peas, broad beans, lemons grapefruit, nectarine & peaches brassicas as well as some beautiful herbs & spices including parsley, mint, ginger & lemongrass September is also Australia Organic Awareness Month #AOAM which aims to raise awareness of certified organic products, brands & businesses. So now is the time to look out for local #orga...nic suppliers & small business OR give try some of your own organic gardening at home like I did with these beautiful berries. Trust me you will taste the reward #e2on #nutrition #foodasmedicine #nutritionist #healthyeating #wellness #natural #seasonal #wholefoods #spring #strawberries #organicgarden

13.01.2022 I had the privilege of treating my tastebuds with this in house-made fettuccine & seafood dish matched with the best rose we’ve ever had on Sunday to celebrate my anniversary with my main man the family run @mimosa_wines & vineyard on the far south coast showcases amazing seasonal & local produce. Safe to say I can’t wait to go back!

13.01.2022 Veggie buffet anyone?? I remember stumbling on this little #vegetarian in Puerto Vallarta Oaxaca, Mexico a few years back I miss the spontaneity of backpacking , getting lost down pretty side streets to explore the taste & culture of each region. ... What are some secret gems that you've found?? #e2on #backpacking #traveling #mexico #local #mexican food #vegetariancuisine

12.01.2022 Lets look after OUR planet

11.01.2022 ~ Salmon & Brussel Sprout Tray Bake ~ Tray bakes are definitely go to method of cooking at our place. Perfect for a quick & easy mid-week meal. This is one a made last night with just 2 #nutritious, #wholesome, quality ingredients that boost incredible health benefit. Plus they taste great too Wild caught #salmon is a one of the best sources of omega 3 essential fatty acids vital for brain health, cardiovascular health & reducing inflammation making it the ideal for j...oint aches & pain associated with period pain so often seen in clinic. Brussel sprouts belong to the brassica family of vegetables famed for their ability to help reduce inflammation due to the Sulfur containing properties which aid in the detoxification of neurotransmitters & hormones. Sounds like a win-win to me If you would like to no more about how you can incorporate more anti-inflammatory foods in your diet BOOK a consult today. Link in bio P.S. keep an eye out for the what the dish looks like when you plate it all up! #e2on #nutrition #midweekmeal #traybake #antiinflammatory #omega3 #brainhealth #hearthealth #quickandeasy

10.01.2022 ~ Sweet Potato Rice Paper Rolls ~ Sweet potato is not normally something that comes to mind when your making rice paper rolls but these purple #organic noodles by @ecooragnics_au have a texture similar to rice noodles making them the perfect colourful addition! The beauty of rice paper rolls is that you can use whatever ingredients you have to create your own flavour combo. Using #raw vegetables such as grated carrot , finely sliced cabbage & mung bean shoots () ensures... that you are getting the most nutrition out of your produce which is often lost during the cooking process (e.g. steaming, frying, boiling). Add some quality protein such as organic chicken or tofu to keep it #plantbased & some healthy fat from some avo & your've got yourself a #healthy well balanced #glutenfree meal. Friday night sorted #e2on #earthtoocean #nutrition #nutritionalmedicine #foodasmedicine #holistic #nutritionist #healthyeating #wellness #natural #wholefoods #vegan #vegetarian #ricepaperroll

10.01.2022 ~ Blueberry Basil Smoothie ~ 1/2 C Blueberries 5 Basil leaves 1/4 Avocado... 1 Tbsp Flaxseeds 1/2 tsp ground Cinnamon 2 Prunes Small handful of Baby Spinach I C iced tea* Handful Ice I used @organicmerchant Balance tea for some an added hormone balancing effect made with a mix of dandelion, nettle, berries, ginseng, lemon peel and some other spices but a nice green tea works just as well! This smoothie has all the ingredients cleverly blended together to balance hormones! The #flaxseeds & tea help support oestrogen detoxification through the liver, while the #prunes are full of fibre to keep your bowels regular & add a touch of natural sugar, #cinnamon helps support blood sugar regulation, spinach is a great source of iron & magnesium essential for women's health. The #blueberries add some antioxidant & the avo gives it a nice creaminess. Finally the added #basil was something I tried adding years ago, the eugenol gives it a clove like aroma but gives it a slight sweet, aniseed taste! Delish, perfect for a post-morning workout smoothie! Your hormones will thank you too! #e2on #earthtoocean #nutrition #nutritionalmedicine #foodasmedicine #holistic #nutritionist #womenshealth #healthyeating #wellness #natural #seasonal #wholefoods #summer #blueberrysmoothie #berriesmoothie #hormonebalancing

08.01.2022 Nothing fresher than a Sunday #winter swim to cleanse the soul

08.01.2022 ~ Papaya Protein Smoothie ~ This #protein smoothie is an #antiinflammatory powerhouse! Packed with ... ~ papaya - can help relieve bloating, aid in eliminating waste thanx to the papain digestive enzyme & high fibre content ~ a frozen banana - high in potassium, makes the smoothie nice & creamy ~ Maca powder - also known as Peruvian ginseng, shown to enhance libido, energy & stamina ~ fresh turmeric root - anti-inflammatory superfood perfect for pain relief for PMS & endometriosis ~ true cinnamon - shown to help regulate blood sugar levels ~ a scoop of @at.health vanilla #collagen protein powder - to help rebuild, repair & strengthen your gut lining, hair skin & nails ~ coconut water - great post workout electrolyte saviour YUM! #e2on #earthtoocean #nutrition #foodasmedicine #holistic #womenshealth #healthyeating #wellness #cleaneating #wholefoods #proteinsmoothie #postworkout #glutenfree #vegan #plantbased

08.01.2022 To ALL of the dads out there, with us or in our hearts & memories we you! H A P P Y F A T H E R S D A Y This is one of my favourite pics of my Dad & I on a treasured dad & daughter #scuba diving holidays together I want to say a huge thank you to my Dad for always believing in me (& spoiling me a little too) & for all the adventures & laughs we’ve had together. Can’t wait until we can blow bubbles again ... See you later tonight for some delicious Spinach pie #e2on #earthtoocean #happyfathersday #fathersday2020 #scubadive #thanxdad #diveholiday

08.01.2022 ~ Vegan Mixed Potato Bake ~ Growing up I rarely ate ‘traditional potato bake,’ I was a fussy eater. I didn’t like dairy so never ate sour cream or melted cheese, plus I didn’t eat ham or bacon often used. This is my more modern take on a classic. I’m not vegan but like to experiment with recipes due to the ever growing number of people with food intolerances. This potato bake is made with a mix of both white & orange sweet potatoes Once cooked a cooled potatoes become a ...great source of resistant starch. A type of fibre which feeds the ‘good’ bacteria in your gut, increasing the production of butyrate, an important short chain fatty acid your cells use to generate energy. Resistant starch can aid digestive disorder including constipation & diarrhoea as well as having positive metabolic effects via increasing insulin sensitivity & lowering blood sugar. Instead of using layers of cream & cheese I made a #vegan cheese sauce by steaming some cauliflower florets & blending them with seam nutritional yeast, garlic powder, zest & seasoning then layered them with chopped fresh herbs from my garden including dill, thyme, oregano, rosemary & parsley to give the dish an amazing aroma & medicinal boost This dish can be made ahead of time & reheated or served a room temperature. Perfect for any long weekend bbq’s coming #e2on #nutrition #wholefoods #potatobake #vegancheese #resistantstarch #weekend #bbq #foodintolerance #veganeats

08.01.2022 ~ Rocket & Basil Pesto ~ Pesto is super easy to make & is a great way toyour daily veg intake. Rocket has a peppery taste & is naturally bitter perfect for stimulating bile acid flow, helping to break down your food making it a great way to start any meal. Perfectly paired with some other spring flavours including basil & lemon This #pesto also contains raw garlic which is a acts natural antimicrobial great for immune system function. I also used a mix of sunflower ... seeds & pepitas which are one of the best #plantbased sources of zinc an essential mineral used for ’s of enzymatic reactions. The best thing about pesto is it’s also super versatile, use it on its own as a dip, pizza base or pasta sauce, use as a marinade for meat, chicken or fish or livin’ up some veg! #e2on #earthtoocean #nutrition #nutritionalmedicine #foodasmedicine #holistic #healthyeating #wellness #natural #seasonal #spring #wholefoods #rocketpesto

07.01.2022 ~ Potato & Leek Soup ~ Leeks are part of the #allium family which also includes other varieties of onions & garlic praised for their positive effect on cardiovascular health. The flavour of leek is less intense than other types of onion & becomes sweet when slowly sautéed. A little tip is that instead of removing them completely from your veggie garden cut down to the base & the plant will re-grow! The humble potato sometimes gets overlooked nowadays in preference for ...sweet potato or pumpkin however is pair perfectly with leek in this classic combination I added a boost of flavour by topping the soup with salsa verde made from dill, basil & parsley from our herb patch, frying some mushies until crispy & adding some dry roasted sunflower seeds for a yummy crunch & added nutrient profile. #e2on #nutrition #wholefood #healthy #eating #leeksoup #onionsoup #potatosoup #salsaverde #cardiovascularhealth #foodasmedicine

07.01.2022 One of my favourite things about traveling is trying the local cuisine. This scallop main at @basaltnapa was definitely one of my favourites during our last trip to California for our friends wedding. We found this beauty by the river in downtown Napa valley & it certainly lived up to expectations I love restaurants which pride themselves on featuring fresh #seasonal & local sourced produce showcasing what the region has on offer. We can’t wait to start traveling again & hope our American friends stay safe & healthy!

07.01.2022 ~ PART 2: Salmon & Brussel Sprout Tray Bake ~ As promised (even if it's a bit late ) the finished version of my #traybake from last week... While the salmon & Brussel sprouts were baking in the oven I had the chance to make a salsa verde (keep a look out for the recipe coming up next). This pair perfectly with fish & roast veg, adding some freshness & zing . ... I also think it's a must to crisp up the salmon skin in a hot pan to add some texture & crunch to the dish (Plus it's super yummy ) #e2on #nutrition #midweekmeal #quickandeasy #salsaverde #crispyskin #salmondish #roastveg #wholesome #delicious

05.01.2022 ~ Gypsy Rose Latte ~ The last few weeks I have been doing a #cleanse. I like to do this a least a couple of time per year, especially before the silly season! To help support the body’s detoxification process & lymphatic system it’s important to give some love to all the organs that work together to rid your body of toxins this includes the gut, liver, kidneys, lungs & skin. So this means eating super clean, fresh organic (where possible), seasonal produce & certainly no ... excess or refined sugars, alcohol & coffee I really enjoy my morning routine. I start with some dry body brushing, a ACV in warm water, a well balanced breaky, a walk with my puppy to a local cafe to get my morning coffee & do some reading The last few weeks I’ve swapped my morning caffeine hit with a super delicious #gypsyroselatte by @knowrishwell which is honestly probably more satisfying! Made with beetroot powder, a powerful earthy antioxidant (see my last post), maca which naturally enhances energy & endurance inulin a #prebiotic fibre vital for gut health & naturally sweet strawberry, cinnamon & nutmeg powder. This super latte (along with their shroom brew) have been the perfect addition to my cleanse which I think will stick around! #e2on #nutrition #wholefoods #healthyliving #detox #caffeinefree #glutenfree #vegan #supportingdetoxification #nocoffee #cleaneating #seasonal #superlatte #beetlatte

04.01.2022 ~ Nori & Egg Muffins ~ These are perfect grab-n-go breaky or snack or served with a big salad for a nutritious mid-week meal Nori is an edible seaweed or microalgae most commonly seen wrapped up as sushi rolls. It’s a rich source of dietary iodine as well as protein & dietary fibre. It is said to exhibit antioxidant properties possibly from the high amounts of essential among acids lysine (great for cold sores) & cysteine which helps to make glutathione, one of our b...ody’s most potent antioxidants! The nori wrapper is a great nutrient rich alternative to pastry while the egg mixture is super versatile. I used up some silverbeet from my garden along with some sauteed green onions, garlic & chives all great sources of allium the active ingredient with positive cardiovascular effects & topped with a small amount of goats cheese (can substitute for nutritional yeast to make dairy free) & wholesome black sesame seeds YUM #e2on #nutrition #wholefoods #midweekmeal #grabngo #snack #healthy #vegetarian #nori #egg #muffin See more

02.01.2022 Read on to find out what my 2021 health, wellness & food predictions are....

01.01.2022 ~ Winter Veg & Blue Corn Tacos ~ I have never been fond of tex mex tacos severed with minced meat smothered with sour cream & grated cheese served in hard taco shells. This recipe is much lighter & fresher. Inspired by the food markets in Mexico (see my last post), the winter root veg in season at the moment & a recipe by the amazing Anne Jones @we_are_food this is my version of #winter veg tacos ... Made with some Mexican spiced roast sweet potato, pickled carrot, lettuce, beet chips & avocado served in rustic home-made blue corn tortillas with a spicy tomato salsa #e2on #earthtoocean #nutrition #nutritionalmedicine #foodasmedicine #holistic #nutritionist #vegetarian #vegantaco #healthyeating #wellness #natural #seasonal #wholefoods #fresh