Fransiska Ingrati | Medical and health

Fransiska Ingrati

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24.01.2022 Please share - it could save a life. What kills more Australians than breast cancer, prostate cancer and road accidents combined? It may come as a surprise to you that it’s kidney-related diseases which claims 65 Australians lives every day.... This week marks Kidney Health Week with the theme being Don’t be blind to kidney disease. Kidney disease often goes undiagnosed and most people don’t know they’re affected until it’s too late. This is largely because 90% of kidney function can be lost without any symptoms. This Kidney Health Week @KidneyHealthAust is urging all Australians to take the online ‘Kidney Risk Test.’ Find out if you’re one of the 5 million adults in Australia at risk. Know the risks. Take the test. bit.ly/iKidneyCheck #iKidneyCheck

23.01.2022 Tortilla or Lettuce Cup - what’s your choice for tacos? With the weather heating up and #harrypotter Deathly Hallows Part 1 playing on TV, it was tacos for dinner! They were super delicious even though they were guac-less Somehow the avocado got lost in transit from supermarket to home. Don’t you hate when that happens! Here’s my simple, nutritious and flavoursome taco recipe that is family approved.... INGREDIENTS CHICKEN STRIPS 1 lemons, juiced 2 Tbsp extra virgin olive oil 1 tsp cumin 1/2 tsp paprika 600g free range or organic chicken tenderloins SALAD 1 red capsicum, diced 1 punned cherry tomatoes, sliced 3 Lebanese cucumbers, diced 1 x 400g corn kernels, drained and rinsed thoroughly 1/4 purple cabbage, shredded SALAD DRESSING 1 handful of mint leaves 1 Tbsp extra virgin olive oil 1 lemon, juiced METHOD 1. Marinate chicken in lemon juice, oil and spices. Cover and refrigerate. 2. Meanwhile prepare vegetables for salad and dressing. 3. Uncover chicken, remove liquid from chicken and cook in a hot fry pan until browned. Place in a bowl. 4. Add dressing to salad and toss. 5. Serve chicken and salad in either tortilla or lettuce cups, top with Greek, lactose free or coconut yoghurt and of course guacamole. Enjoy! #tacotime #healthyeating #nourish #kidapprovedfood #familyapprovedmeals #fodmapfriendly #lowfodmap #lowfodmapdiet #guthealth #healthygut #happygut #digestivehealth #eatyourveggies #fullofveggies #tryfor5 #plantbaseddiet #healthyrecipes #recipeshare #healthynothard #healthynotboring #glutenfree #lactosefree #dairyfree #chickentacos #instashare #instarecipe #plantbasednotvegan #nofilterneeded #simplerecipes

20.01.2022 Want to add more of a meatier texture to your meals without the meat? Try using mushrooms, eggplant or lentils. Here’s my vegetarian bolognese recipe. Your biggest meat lover will love it ... Ingredients: 1 Tbsp garlic infused olive oil 1 leek, (green part only) sliced thinly 1 tsp fresh thyme 1 tsp fresh oregano 1 handful of basil 1 carrot, grated 1 zucchini, grated 1 Lebanese eggplant 400g can lentils, drained and rinsed thoroughly 400g diced tomatoes cup cherry tomatoes 1 cup Massel vegetable stock cup baby spinach leaves Method: 1. Heat oil in a pan. 2. Add leek and sauté until soft. 3. Add herbs, carrot, zucchini, eggplant, lentils, tomatoes, cherry tomatoes, vegetable stock. Bring to boil and simmer on low heat for 1 hour. Adding extra water if required. Serve with your choice of pasta or zoodles. #veganbolognese #veganrecipes #plantbaseddiet #tryfor5 #eatyourveggies #fullofveggies #lovelentils #zoodles #guthealth #healthygut #meatlessmeals #meatlessmonday #instarecipe #healthyeating #nourish #healthynotboring #healthynothard #healthyfoodshare #healthyliving #healthierchoices #wellbeing #wellness #simplyhealthy

20.01.2022 Mindful Monday Mantra thanks to @journey_to_wellness_

18.01.2022 How do you your pumpkin? Pumpkins pack a nutritious punch being high in fibre, vitamin C, and beta-carotene. They are a versatile vegetable. Use it in salads, pumpkin and smash, risottos and pastas, baked goods, roasted or in soups.... Talking about soups here’s my Root Vegetable Soup featuring pumpkin. Ingredients: 1/2 pumpkin, chopped in 2cm cubes 1 sweet potato, chopped in 2cm cubes 2 carrots, sliced 1 leek, green part only, sliced 500mL to 1 litre vegetable broth depending on consistency 1 tbsp garlic infused olive oil @cobramestate Herbs and spices of your choice (eg thyme, coriander, rosemary, ginger, chilli flakes, turmeric, cumin) Salt and Pepper Method: 1. Steam vegetables until soft 2. In a separate pot heat broth until boiling. Turn heat off. 3. Add steamed vegetables, oil, herbs, spices, salt and pepper to broth 4. Whiz together with a blend stick until smooth. Enjoy

16.01.2022 Rice - white, brown, red or black - what’s your fave? This salad features red rice which is packed full of fibre. Red rice also contains the antioxidant anthocyanins which give plant foods such as red and black rice, blueberries, blackberries, plums, eggplant, their red/purple/blue colour.... Anthocyanins have been shown to have anti-aging benefits including improving memory and brain function as we get older. I love the nutty flavour the red rice brings to this deliciously simple salad. To make - mix the cooked red rice with roasted vegetables (zucchini, capsicum, cauliflower), corn kernels, raisins, fresh herbs and lemon dressing and enjoy!

13.01.2022 When it comes to brain health, remember choline Choline is an essential nutrient that is often forgotten Ironically choline is vital for memory, mood and overall brain function as it produces the neurotransmitter - acetylcholine. Less than 10% of Australians met their requirements for choline, according to a recent analysis by the team at the Smart Foods Centre, Uni of Wollongong. Alarmingly this means 90% of us are not getting enough choline from our diet! The analy...sis showed eggs were the largest contributor of choline in the Australian diet Where are you getting your choline from? Personally I love eggs, salmon, beef and yes the liver too #nutritionresearch #choline #brainhealth #neurotransmitters #antiaging #healthylifestyle #eggs #brainfood #brainfuel #longevity #healthyfood #wholefoods #dietitiansofig #feedyourbrain #nutrition #nourish #foodfirst #australianeggs #essentialnutrients #healthfirst #eatyourwaytohealth #brainhealthmatters See more

12.01.2022 What’s your favourite way to cook cabbage? With the autumn nights getting cooler, I’ve been craving stuffed cabbage rolls. Cabbage is such an underrated vegetable but today I’m giving cabbage a ... Cabbage is: Cheap - a great reminder that healthy doesn’t have to be expensive Versatile - use cabbage in a variety of ways eg. soups, stews, salads, stir fry’s Packed full of nutrients - including folate, vitamin C, fibre and antioxidants. These cabbage rolls are full of flavour, nutritious and so warm and comforting. I used Yotam Ottolenghi’s recipe, tweaking it to make it #fodmapsafe for those with irritable bowel syndrome (IBS) Ingredients: 2 Tbsp extra virgin olive oil 1 leek, green part only, sliced 1 cup basmati rice 300ml water Salt and black pepper 1 medium white cabbage 40g toasted pine nuts, chopped 130g ricotta 4 tbsp chopped fresh mint 3 tbsp chopped parsley 1 tbsp garlic oil 1 tin x 400g diced tomatoes 300ml homemade bone broth (no onion, no garlic) Olive oil Method: 1. Heat oven to 180 degrees Celsius. 2. Add oil to a small saucepan over medium heat. 3. Sauté the leek until soft. 4. Add rice, water and salt and bring to the boil. 5. Turn the heat down to its lowest setting, cover and cook for 20 minutes. 6. Remove the rice mixture from the heat, leave to sit for 10 minutes, then remove the lid and allow to cool. 7. Add the pine nuts, ricotta, herbs and garlic oil to the rice, season to taste and stir with a fork. 8. Blanch cabbage leaves in boiling water for 6 - 8 mins, until semi-soft. 9. Refresh cabbage leaves under cold water, drain, pat dry and set aside. 10. Fill each cabbage leaf with rice mixture and roll up. 11. Arrange the cabbage rolls close together in an ovenproof dish. 12. In a bowl combine tomatoes, broth, and salt and pepper and pour over the cabbage rolls. 13. Bake for 50-60 minutes. 14. Remove from the oven and leave to rest for 5 minutes before serving. Cooking Tip: Removing cabbage leaves can be very fiddly. Start by cutting the cabbage in half. Then dip each half in a pot of boiling water for 10 seconds. Then dip in cold water. Then you can peel the leaves off more easily. Great Meatless Monday Meal!

06.01.2022 Swap the salt shaker for fresh herbs. Your kidneys will love you for it A high salt intake can increase blood pressure and overtime can damage the kidneys. So it’s no wonder that high blood pressure is one of the key risk factors for kidney disease. Kidney Health Stat: 20% of people with high blood pressure will have signs of kidney disease. ... Here are 4 ways to reduce your salt intake and take care of your kidneys: 1. Flavour food with herbs and spices instead of salt 2. Learn how to read food labels: - Foods with less than 120mg of sodium per 100g = low salt - Foods with less than 400mg of sodium per 100g = reduced salt 3. Look for foods labelled ‘no added salt’, ‘salt reduced’ or ‘low salt’ 4. Download the FoodSwitch app to find out what’s in packaged foods and get suggestions for healthier switches This week is Kidney Health Week and Kidney Health Australia is raising awareness of the risk factors for kidney disease, including high blood pressure. Take the online ‘Kidney Risk Test’ to find out if you’re one of the 5 million adults in Australia at risk. Know the risks. Take the test. bit.ly/iKidneyCheck #iKidneyCheck

06.01.2022 So you don’t have to be a rocket scientist to know that eating more veggies is a good thing. But why are 99 per cent of children and 96 per cent of adults not eating the recommended 5 serves of veg a day? One of the most common questions I get from my clients when it comes to eating more vegetables is How can I get them to taste better?... Here are 4 ways you can add more flavour to your vegetables: 1. Herbs and spices I get it, herbs can be pretty expensive. Especially if you don’t eat them straight away. Often enough they will end up wilted in the back of your fridge. No one wants that If you don’t think you will use the herbs in time - freeze them! They can be frozen by the bunch or chopped and made into ice cubes. I find having a herb garden is also a great way of experimenting with herbs. Mint, rosemary and thyme are particularly easy to grow. Add: - mint or parsley to a salad - rosemary or sage to roasted vegetables - oregano or basil to tomato dishes Spices such as turmeric, cinnamon, cumin and chilli flakes can transform any vegetable dish. 2. Nuts and seeds Add crunch with toasted nuts and seeds like: - flaked almonds or sesame seeds to steamed veg - walnuts, pumpkin or sunflower seeds sprinkled on top of a salad - cashews or peanuts in a veggie stir fry 3. Experiment with oils Oils can help to brighten up your veg. Try olive oil, macadamia oil, avocado oil or sesame oil which are all full of flavour. Also next when you’re at the supermarket look out for the Cobram range of olive oils infused with garlic, lemon, herbs or chilli - yum 4. Squeeze a little lemon or lime juice to your veggies. This not only adds flavour but also helps you to absorb more of the iron found in vegetables e.g. spinach, broccoli and kale. These are just a few simple ways to add more flavour and crunch to your vegetables. I’d love to hear how you jazz up your veggies?

03.01.2022 1 in 4 Australians reported feeling lonely each week. That’s a huge number when you consider how technology was meant to bring us closer together This lack of connection can have a significant impact on all aspects of life including our health and wellbeing - mental and physical. I’d love to hear your Wednesday Wellness tip for fostering deeper connections. Here are a few of my thoughts: #socialmediadetox #phonedetox #technologydetox #areyouok #randomactsofkindness #bekind #openwide #compassion #empathy #love #smilemore #vulnerability #activelistening #wednesdaywellness #healthandwellness #healthandwellbeing #mentalhealth #mentalhealthfirstaid #deeperconnections #connection

01.01.2022 Friday Fishy Facts If you’re worried about fish and mercury, according to the NSW Food Authority the following fish have low mercury levels and are also high in omega-3 fatty acids: - Mackerel - Silver Warehou... - Atlantic Salmon - Canned salmon and canned tuna in oil - Herrings - Sardines Other seafood with low mercury levels: - All prawns, lobsters and bugs - All squids and octopus - Snapper - Salmon and trout - Trevally - Whiting - Herring - Anchovy - Bream - Mullet - Garfish You can change up this soup by swapping out the white fish for prawns or squid. Whatever you choose this delicious soup will definitely get your taste buds dancing. Here’s the recipe. INGREDIENTS: 2 tbsp extra virgin olive oil 1 bunch of spring onion (green part only), sliced 2 sticks of celery, sliced 1 fennel bulb, diced 2 carrots, diced Zest and juice of 1 lemon 400g tin diced tomatoes 1 capsicum, diced 1 zucchini, diced Pinch of saffron threads 1 litre fish stock 4 small fillets of wild caught white fish - choose boneless METHOD: 1. Heat a pot over medium heat 2. Add extra virgin olive oil 3. Add spring onion, celery, fennel, carrots and sauté for 3 mins 4. Add zest, juice of half of the lemon, tomato, capsicum, zucchini, saffron and stock. Bring to the boil. 5. Reduce heat and simmer for 30 mins 6. Meanwhile prepare fish in paper bags made out of baking paper - add lemon juice, salt and pepper and a little extra virgin olive oil. Place in 180 degree oven for 20 mins. 7. Once soup is ready, cool slightly then whiz with a blend stick until smooth. 8. Add cooked fish on top of soup. 9. Top with a squeeze of lemon juice and a sprig or two of parsley. Light, refreshing and tangy this soup is a delicious way to start the weekend #fishsoup #lovesoup #souplover #lowmercuryfish #deliciousandnutritious #fishyfacts #fridayfacts #fishfriday #fridayfishday #simplyhealthy #nutritionfacts #eatingfortwo #instashare #instarecipe #lowmercury #healthytips #fishrecipes #soupseason

01.01.2022 Tomorrow is Meatless Monday... Red meat is one of the richest sources of iron so how can we make sure we’re getting enough iron when we choose not to eat meat or eat less of it? Try these 3 simple tips to increase your iron absorption from plant foods: 1. Pair plant sources of iron with vitamin C rich foods like oranges, lemons, strawberries, kiwifruit, capsicum or tomatoes.... 2. Eat iron-rich vegetables cooked rather than raw. 3. Drink tea, coffee or wine between meals as the tannins found in these drinks reduces iron absorption. If Sunday is spent planning your weeks’ menu and shopping list then here’s a Meatless Monday Inspo. Try this veggie quinoa salad which combines plant sources of iron such as leafy greens, quinoa, nuts & seeds with vitamin C-rich roasted tomatoes and broccoli drizzled with a lemon juice dressing. How do you get the most iron from your plant-based meals? #iron #nonhaemiron #vegetarian #vitaminc #cooked #cooking #tannins #plantbased #healthandwellness #goodforyou #deliciousfood #healthyandnutritious #lovewhatyoueat #nutrientdense #fullofnutrients #healingpowerofplants #powerofplants #powerhouse #beyondmeat #vegetarianinspo #healthyvegetarian #meatlessmeals #meatlessmonday