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24.01.2022 Dietitian Tuo wishes you a Merry Christmas and a Happy New Year. Please enjoy this special time of celebration with great food. I'm off duty as a dietitian for a few days as well :) Just a quick friendly tip: try something special that you can only get at Christmas, rather than having too much of the foods you can usually get anyway, like chocolate and chips. Also, enjoy what you eat and drink mindfully.... See you all in the New Year! Cheers, Tuo #merrychristmas #happynewyear

23.01.2022 Once again, I have started trying new delicious recipes with well-balanced healthy food ingredients from well known chefs. This recipe is very easy and tasty. In addition, you could cook it in bluk and have the leftover for tomorrow's lunch. Beef and walnut patties with sumac yoghurt sauce Serves 3... Ready in 40mins Ingredients 60g unsalted walnuts (or unsalted almond) 1 big onion 1 carrot 1 zucchini 500g lean beef mince (or lamb mince) Sumac yoghurt dressing 250g Greek-style yoghurt 1 tbsp olive oil 1 tbsp lemon juice Method Making the patties: Blitz the unsalted walnuts in a food processor for a few second, to roughly chops, the put into a mixing bowl. Roughly chop the onion and garlic, put them into food processor, blitz t form a smooth paste, and add to the mixing bowl. Shredded the carrot and zucchini and add them to the mixing bowl. Add the beef, 1 tablespoon of oil, teaspoon of salt and a good grind of pepper. Mix well to combine, then, with wet hands, shape the mix into patties. Each pattie should be about 5cm wide, 2 cm thick. Put 1 tbsp of oil into a large non-stick frying pan and place on a medium heat. Once hot, add half amount of the patties without overcrowding the pan and cook for 7 minutes, turning once halfway, until golden-brown and just cooked through. Repeat the same step for another batch. Mix all the ingredients for the sumac yoghurt sauce. Enjoy This recipe is adapted and modified from Yotam Ottolenghi’s cookbook .

23.01.2022 Feeling like a decent pasta for dinner, but worried about the carb content? Guzzi's Linguine and Fettuccine might be an answer for you . Using #firstgradedurumwheat, it naturally has lower carbs and more fibre than all of the regular dried pasta on the market . For more info, check out my recent blog down below. Currently available in #colessupermarket #woolworths ... I guess tonight's dinner is sorted! #highfibrepasta #highfibre #premiumpasta #pasta #lowercarbs #traditionalpasta http://www.eatsavvi.com.au//product-review-guzzis-pasta-f/

22.01.2022 Welcome to the first in our series on healthy Indian cooking, brought to you by our Indian chef, Ankit Bhatt! Whilst his kitchen at home may not be big, it's still capable of generating delicious, fragrant food that's rich in flavour. We're excited to now share this with you Today we're cooking chickpea chapati . Such an easy recipe. Everyone with a non-stick frypan can try this at home! Compared with traditional chapati, each chickpea chapati only 10g carbs, but 4g prot...ein and 2g prebiotics fibre. What a great alternative! For our non-Indian friends, this could be a great replacement for Lebanese bread What are you waiting for? Roll up your sleeves and cook it tonight! Keep swiping to the right to see the recipe. Stay tunned for more exciting cooking tips from Eat Savvi. Oh, and don’t forget to invite your friends to this account so that they can try it too PS: Ankit currently runs an Indian takeaway restaurant called Rajwadi in Harris Park NSW. If you are in the area, go and check them out! #thewayweeat #goodeats #dietitianapproved #yum #love #eat #tip #instafood #nutrition #fitfood #weightloss #iifym #flexibledieting #eatsmart #plantnutrition #poweredbyplants #inmykitchen #eatplants #nofuss #inspiring #indian #indianchapati #indiancuisin #spices #southasian #healthyindian #healthychef #somethingdifferent

21.01.2022 This week’s recipe is from chef Yotam Ottolenghi. I’ve made a couple of slight changes, especially the amount of salt. Overall, it’s a great, refreshing fishcake full of Mediterranean flavours. It’s very easy to make too! Highly recommend! Suitable for people with type 2 diabetes, high blood pressure, high cholesterol and for weight management.

20.01.2022 Market wisdom: never look down on fruits and veggies that are ugly from outside, as it may have a colourful heart inside There is always something to surprise me in @paddysmarketsflemington Tell me what's the strange food you've seen so far? ... #strangerthings #beautifulheart #inside #purplesweetpotato #surprise #weirdfood #strange #freshproduce #yummy #purple

20.01.2022 You never know what you find when you are visiting @paddysmarketsflemington What on earth is this stuff? I've never seen it before in my life Do you know what it is? Reply 'no' if you don't.... Comment on it if you do know Answer will be posted after 24 hours #strange #eatplant #poweredbyplants #strangefoods #marketvisit #onmytabletoday

20.01.2022 During #covid19 one thing I miss the most is going to fresh produce market where you could find a lot of interesting produce that you won't be able to find from #colessupermarkets and #woolworthsfood. Like this one! What the heck is this? The hint is in the hastag down below. Share with us what you miss the most right now :)... #missingmarket #freshproduce #missingnormallife #pandafood #giantvegetables #whatdoyoumiss

19.01.2022 Join our group today to access loads of smart shopping tips, healthy meal ideas and snack options in Australia Led by an Accredited Practising Dietitian https://www.facebook.com/groups/223815202199418/

18.01.2022 Hands up those who have the habit of late-night eating/snacking I have to confess that I have been doing it from time to time. New studies on circadian clock system has shown that eating late at night especially eating high carb foods really affect our health and metabolic syndrome. Check out these fascinating studies led by PHD candidate Gloria Leung from Monash University for those who are interested in this area.... https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5857653/ Https://pubmed.ncbi.nlm.nih.gov/31590425/ Suggestion: try not to have high carb food roughly after 8pm. If you’re really hungry, aim for eating protein and good fats. This is particularly important for shift workers. There you go, it’s probably the right time to think about your late-night snack again. By the way, a small piece of chocolate will not do any harm Be portion wise. #circadianclock #timetoeatmatters #eatingatnight #fastingatnight #shiftworker #thispizzaisnotthatpizza #science #scienceandeat #learningeveryday #healthyeating #chrononutrition

17.01.2022 This is what @paddysmarketsflemington looks these days - a lot less people, but still a great vibe! I used to go there every Saturday. Definitely, one of my weekend joys. As the minister in my church says: people should know that fruit and vegetables don't grow in the supermarket. Lol, very random quote, I know :) #shopping #realproducers #localproduce #fresh #cheap #lotsofpeople #weekendactivity #sydneylife #healthyeatinghabits

16.01.2022 A few of these cool banners have just arrived Can't wait to distribute them to medical centres and gyms in Sydney. Click this link https://www.facebook.com/groups/223815202199418... and invite your family and friends to join our Eat Savvi Facebook community today! Why? We make healthy eating simple and practical. Anyone can nail it! No GP referal needed here #nutrition #fitfood #weightloss #iifym #flexibledieting #hiddensugars #healthycooking #fitness #nutrition #fitnessjourney #healthyliving #healthyshopping

15.01.2022 Are you attracted by the 'no added sugar' sign? Sometimes it is really tricky to understand #foodingredients. For this juice, it has no #addedsugar, but the company uses #reconstitutedjuice instead. To make reconstitued #fruitjuice, the natural juice will go through high heat in a big evaporating tank. It then becomes concentrated #fruitsyrup as it is easy to store. Most of the nutrients (vitamin c and phytonutrients) are lost in this process. To make it back to juice, the ...companies will just add water back. You can almost treat it like added sugar. Hope this information will help you when you go shopping next time :) #noaddedsugar #keeplearning #learningeveryday

13.01.2022 I reckon this is one of the best snacks in Australia #Thehappysnackcompany If you are one of my clients, you must be very familiar with this product. If you are not, here is one of my healthy snack options for you. Check out why I constantly recommend this product from my blog. http://www.eatsavvi.com.au//what-does-a-good-snack-look-l/ They are available in the healthy aisle in #Coles and #Wooloworths. Stay tuned for more inspiring healthy eating ideas. #Eatsavvi

13.01.2022 Protein is super important for healthy eating and weight loss success. Having enough protein also means that you'll feel satisfied without needing to eat too many carbs, making it great for managing blood sugar levels. It’s inspiring to talk with New Zealand-based health coach susan about protein. She's so passionate about this topic that she wouldn’t mind if people called her 'The Protein Lady'! So how much protein do we need per meal? We'll give you a magic num...ber and a magic size to stick to: At least 30g of protein and at least palm-sized. Yes, that's 30g of protein, not 30g of fish, chicken or red meat. In order to get 30g of protein you'll need to eat around 100g of fish, chicken, red meat or tofu. For people who feel hungry easily or would like to cut back on carbs, we even recommend 50g of protein or a hand-sized portion of fish, chicken, red meat or tofu. If you're keen to explore this topic further, you may find this link from Susan helpful. It has lots of good studies to back up her claims. https://www.susanbirch.co.nz/free-downloads/ I know this topic may raise many other questions. Do you have something about protein you'd like to ask We’re keen to hear from you and will try to unpack some of these questions in the coming posts. #thewayweeat #goodeats #dietitianapproved #sufficientprotein #proteinintake #proteinfood #protein #proteins #proteinmeal #animalprotein #plantprotein #plantbasedprotein #facts #study #trials #clinical #dietitianeats #education #empower

13.01.2022 Wow, it's great to see another trendy healthy soy milk product on the market ! It's currently available in Woolworths. Highly recommended! Why? Check out the photos. #milkalternative #vegan #plantbasedmilk #type2diabetes #cholesterol #nutrientsfortification #naturalingredients #diabetesfriendly #highprotein #noaddedsugar

12.01.2022 Coconut oil has been a hot topic for a few years now. Even though it largely contains saturated fat (previously considered as bad), it’s still being promoted as a healthy food. A latest great quality study (meta-analysis) might have a different view: Consuming coconut oil will significantly increase our LDL (previously considered as bad). Even though saturated fat and LDL is less likely associated with the cardiovascular disease according to numerous studies. It’s still wise to be careful about it. My verdict? Moderation is the key: just use a couple of teaspoonfuls each time for cooking. https://www.ahajournals.org//10./CIRCULATIONAHA.119.043052

10.01.2022 It's my birthday today. Check what I've got! Dietitian needs more of these for inspiration! #birthday #birthdaygift #cookbooks #famouschef #jamieoliver #ottolenghi #samitamimi #alwayslearning #learningfromothers #foodie #share #sharingiscaring #mouthwatering #healthytwist #dietitianeats

08.01.2022 Have you tried this before? This kiwi is not that kiwi #kiwi #kiwifruit #lovekiwi #redkiwi

08.01.2022 At a cafe for lunch and don't know what's a healthy meal to order ? Well... You can consider a Poke Bowl which is still on trend at the moment. It's a traditional Hawaiian cuisine with a selection of raw fish (or cooked lean protein), a great dose of veggies and a small amount of wholegrains e.g. brown rice. You can even ask to have the dressing on the side like I did so that you can control how much you need. All in all, you won't go wrong with a Poke Bowl. Give it a g...o next time. I'm gonna enjoy mine now #pokebowl #balanceddiet #cafefood #whattoorder #leanprotein #rawfish #veggie #orderhealthy #fitness #foodie #takeout #healthytakeout #guthealth #eatwell #health #healthyeating #healthychoices #inspiring

06.01.2022 Frankly, people love tasty #sausage and people also love baking as they are both so easy. Today, I thought I’d share a dinner that is #delicious, #convenient and #healthy. It’s a well-balanced nutritionally complete dish. You can basically eat it by itself. Have a go for yourself tonight This recipe features three important elements: #leansausage: Peppercorn Extra Lean Beef Sausage is quite tasty and contains much less saturated fat compared with other regular sausages. A g...reat choice overall! #Lowcarbbread: I use Aldi’s 85% less carb bread or Macro 85% less carb bread from Woolworths. No added salt canned butter beans: it’s quite important that they’re no added salt, as we need to use all the liquid in the can for extra #prebioticfibre. #bakeddinner #convenientdinner See more

06.01.2022 Red meat is a regular feature in my cooking. It’s nutritious and tastes amazing. I reckon it could be one of the great options for your weight loss journey. Not only because it’s high in protein, but also as it keeps you satisfied for longer so you’re less likely to snack on empty calories later. Pretty hard for me to live my life without it. #meatlover #fitness #nutrition #fitnessjourney #love #fitfam #lifestyle #gym #fitnessmotivation #fit #butcher #leancut #leanprotein #iron #haemiron #aminoacid #essentialaminoacid #weightloss #deliciousness #makeitdelicious #becreative #onmytable #heresmyfood #feedfeed #inmypantry #thewayweeat #goodeats #dietitianapproved #redmeat #steak

05.01.2022 Sneak peek behind the scenes Filming a new intro video this morning for our Eat Savvi Facebook group. We'll be sharing the story about how Eat Savvi got started and how to best make use of the resources available in our group. Watch this space for when the final video is revealed Just ignore the signs of life with a toddler in the background A big thanks to @miles_katay for assistance with filming! Great fun!... #behindthescenes #reallife #filming

05.01.2022 Great news: Eat Savvi will be starting a new section called 'Recipe of the Week'. These are recipes collected from well-known chefs worldwide, but with a healthy spin as modified by Eat Savvi. We hope they will be a great resource for you to add some variety to your weekly meals. Watch this space!

04.01.2022 Recipe of the Week: Japanese Fusion Miso Fish. This recipe was originally created by chef Bill Granger. It's a tasty and healthy dish overall except for its high sodium content due to the amount of miso paste. I have reduced it so that it is within the healthy range without losing the Japanese Fusion spin. #Recipeoftheweek #Japanesefusion #midweekmeals #highprotein #healthyeating #cookwithfish

02.01.2022 Enjoying my bacon & egg roll in the sun and the wind Crispy bacon and runny yolk on a brioche bun. Yummy. #occasionaleatingout is definitely ok while you're trying to eat healthy. #eatout #mindfuleating

02.01.2022 Joining "Eat Savvi - Australian Healthy Shopping Hub" Facebook Group for loads of free general dietitian advice, practical shopping tips, dietitian-tailored chef-designed recipes, up-to-date product reviews, and more! Today, we are featuring a kid's breakfast product. Here is my summary and analysis. I hope this will help you make a decision for your children (or yourselves) #kidscereal... #kidscerealoption #freedomfoods #messymonkey #messmonkeycereal See more

02.01.2022 A Big thanks to @jettsashfield for inviting me to be a valued partner and to provide their members with a fruitful partnership launch day Don’t forget to: Sign up for Free Eat Savvi access to healthy shopping tips & meal options @eat.savvi... Look into discounted consultations with Eat Savvi dietitian Tuo Enjoy your healthy snack giveaways including @thehappysnackcompany Fava beans and @frantelleau flavoured sparkling mineral water Check out his Facebook (Eat Savvi Healthy Shopping Community) and Instagram for more details #healthysnack #healthydrink #partnership #eatsavvi #spreadtheword #dietitian #partner #fruitful #newfriends

01.01.2022 For all #potatolovers: #carisma potato might be a better option for you than other types of potato. Some of the highlights are - #lowerglycemicindex than most other potatoes. - #lowercarb compared with most other potatoes Try adding some salad and fish for a well balanced meal. It's great for baking and mashing! Still need to be #portioncontrol wise.... These are only available in #colessupermarkets Australia. #glycemicindex #lowcarb #foodies