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25.01.2022 New look! What do you guys think? Comment below whether you think yay or nay!

25.01.2022 BANANA and WALNUT LOAF Here it is, the delicious banana and walnut loaf you voted for. This goes well with a cup of tea/coffee for morning/afternoon tea Ingredients:... 1 cup mashed ripe banana (approx 2-3 bananas) 1 3/4 cups wholemeal self raising flour 1 cup chopped walnuts 2 tsp ground cinnamon 2 tsp vanilla extract 2 eggs (lightly whisk) 1/4 cup milk 2 tbsp LSA mix 1-2 tablespoons brown sugar (optional) Strawberries to serve Method: 1 Preheat oven to 180C. Grease a loaf tin and line with baking paper. 2 Sift flour. Stir in LSA, walnuts, cinnamon and sugar. 3 In a separate bowl, combine wet ingredients (eggs, mashed banana and milk) and mix well. 4 Add wet ingredient mix to the flour, vanilla extract, mixing until well combined. Monitor texture and add a dash of milk if it looks too dry. 5 Spoon batter into loaf tin, and bake for approximately 40min (or until skewer comes out clean). 6 Leave in tin to cool for 10-15 min before turning out, transfer to cooling rack to further cool. 7 Serve with a side of strawberries and enjoy! Nutrition info High in fibre which is great for our gut bugs and heart health Walnuts are high in good fats and have anti-inflammatory properties Bananas are a great source of potassium and vitamin B6 #bananabread #isobaking #walnuts #healthybananabread #easybananabread #nutrition #apd #dietitiansofinstagram #sundaybaking #nutriliciousdietetics See more

25.01.2022 Beef and Vegetable Stew This was a hit in our household last week. Its a traditional recipe with a bit of a twist (I was trying to use up ingredients I had in the fridge to minimise waste). As you know, Im not the one to measure ingredients, but Ive done my best to estimate how I made it. I served it with sourdough bread and the baby capsicums. Ingredients:... Lean diced beef (approx 500 g) Extra virgin olive oil (EVOO) Leek (1 stick chopped) Celery (Approx 1 stick, diced) 1 large carrot (diced) Cherry tomatoes (approx 1 handful) 1 potato (diced into cubes) 1/2 cup dried Lentils Paprika Italian herb mix Vegeta chicken stock (MSG free) Water Seeded sourdough bread to serve (optional) Method: 1 In a large saucepan sauté leek with EVOO and paprika on medium heat. 2 Add celery, cook until softened, then add the beef and continue browning, sprinkle with Italian mixed herbs and approximately 1 tablespoon Vegeta. 3 Add carrot, potato and tomatoes, continue stirring. 4 Cover contents with water and bring to the boil. Add the lentils. 5 Reduce to simmer for approximately 30-40 minutes, stirring occasionally. Water will reduce gradually. Enjoy! Suzi x

24.01.2022 Lets talk about wholegrains! This week is Wholegrain Week so we thought wed put up our top reasons to eat wholegrains! Wholegrains are packed with nutrients due to the whole grain being intact. There are 3 parts to a wholegrain, the bran which is full of fibre and polyphenols, the endosperm which is the starchy component and the germ which full of vitamins and minerals. Grains that have been refined and are more processed, tend to lose the bran and germ components, lea...ving the starchy endosperm. The fibre and resistant starches in wholegrains are important for a healthy gut. Our gut bugs love feeding on these. Soluble fibre helps with lowering cholesterol. Most wholegrains are low GI, which assist with blood glucose regulation and keep you full for longer. Wholegrains are protective against bowel cancer. Sources of wholegrains inculde oats, barley, rye, buckwheat, wholegrain bread, brown rice, pasta, quinoa and corn. Whats your favourite wholegrain? #wholegrainweek #healthyfood #apd #dietitiansofinstagram #nutrition #guthealth

24.01.2022 Quick and easy lentil soup I love soup in the winter. This is one of my go to recipes, its quick and easy, packed with fibre and nutritious. Ingredients ... 2 cups dry lentils (green or brown) 2 celery sticks (chopped) 1 leek stick (chopped) 2 carrots (chopped) Extra virgin olive oil (approx 3-4 tbsp) 2 tablespoons Vegeta chicken stock 6 cups water 1-2 tsp paprika Lemon to serve Seeded sourdough bread to serve Method 1 In a large saucepan add olive oil and sauté leek adding paprika. Add celery and carrots, and continue to sauté until softened. 2 Add lentils, water and Vegeta and bring to simmer. 3 Stirring occasionally, place lid on and cook for approximately 35-40 minutes on low-medium heat. 4 Optional, to thicken the soup, use a stick blender (2-3 quick blitzes usually gives a nice consistency). 5 Serve with lemon and sourdough bread. Nutrition facts Lentils are high in fibre and also a good source of protein (especially for vegetarians and vegans). Extra virgin olive oil is high in good fats and polyphenols (powerful antioxidants). This meal is low GI, great for regulating blood glucose levels and keeping us full for longer. The fibre coming from the lentils, leek, celery and carrots helps feed our healthy gut bugs. Enjoy! Suzi x See more

24.01.2022 Ravioli and Mediterranean vegetable recipe Here it is! The delicious Mediterranean ravioli recipe that you requested from the other day. It’s super easy and budget friendly. I tend to use a ‘serves 2’ pack of ravioli and bulk it up with vegetables to make it a ‘serves 4’ recipe. Makes 4... Ingredients: 1 375g packet of ravioli of your choice (I used a pumpkin filled ravioli in this recipe. Spinach and Ricotta is also nice). 1 cup chopped leek (approximately one stick) 1 cup cherry tomatoes halved 2 cups choppped green beans 1/2 small cauliflower chopped 1 carrot diced 1 400g jar passata Italian herb mix (approximately 1-2 tsp) Extra virgin olive oil (I used the garlic infused) 1 clove garlic crushed (optional) Method: 1 Prepare ravioli as per packet instructions, set aside. 2 Pre-heat a saucepan on medium heat, drizzled with the extra virgin olive oil. 3 Add leek and cherry tomatoes, and sauté until softened. 4 Add cauliflower, carrot and green beans and continue to sauté until softened. 5 Add passata and herb mix to the vegetables and turn down heat once it begins to simmer. Stir regularly for approximately 10 minutes. Quick tip, I tend to add a bit of water the the passata jar, to empty any sauce left behind in the jar. 6 Turn off the heat and add the ravioli to the saucepan, gently combining all of the contents. 7 Enjoy Nutrition info: This recipe is low GI, which helps regulate blood sugars and insulin Suitable for vegetarians High in fibre and polyphenols, which helps protect our heart and also feed our good gut bugs Contains at least 10 different plant foods (remember to aim for 30 different plant foods per week) Great for left over lunch #mediterraneandiet #mediterraneanfood #vegetarian #lowgi #pcos #healthyfood #guthealth #pasta #easyrecipes #easymeals #budgetfriendly #nutritionist #nutriliciousdietetics #dietitansofinstagram

24.01.2022 I I decided to experiment with today to create a choc mousse ? ( ) . / . , . ... : 150-200g dark chocolate 1/2 cup aquafaba (room temperature- from one can of no added salt chickpeas) Optional: 1 tablespoon cocoa powder 1 tablespoon sugar Method: 1 Melt the dark chocolate in a microwave safe bowl in 30 second intervals (mixing in between) until melted. Set aside to cool. 2 Add aquafaba liquid to a mixing bowl and use an electrical mixer to whip to soft peaks. Add sugar if youre having trouble getting to soft peaks - however may take several minutes. 3 Fold the chocolate (and cocoa powder if wanted) into the whipped aquafaba. Make sure you add the cocoa powder after the chocolate as it can affect the soft peaks. 4 Evenly seperate into two dessert bowls and chill in fridge for a couple of hours. 5 Enjoy When using dairy/nut free chocolate and aquafaba, it can be a great flavoursome dessert for individuals with an // , / . I served this with walnuts, however if you have an allergy you can switch it to strawberries (I just didnt have any handy for today ) ZS #aquafaba #chickpea #chocmousse #dessert #delicious #apd #allergy #nutrition #dietitian See more

24.01.2022 This week is National Diabetes Week and the focus is on Diabetes and Mental Health. One dietary pattern that assists with both diabetes and mental health is the Mediterranean Diet. The Mediterranean diet is low GI, which helps manage blood glucose levels, and high in good fats (protecting your heart). The high fibre content and polyphenols help feed our healthy gut bugs which can improve mood. ... From a lifestyle aspect, the traditional Mediterranean lifestyle includes a mindful eating aspect where people eat until they are satisfied, not overly full. They also engage in LOTS of incidental activity (daily movement). Eating together and sharing food is also a key component of the Mediterranean lifestyle. This brings connection and a social element which assists with mental health. How to make your diet more Mediterranean: Eat at least two serves of fruit daily Include LOTS of vegetables and salads with your main meals Aim for fish 2-3 days per week (try to choose the oily family, salmon, sardines, mackerel) Nuts and seeds as a snack Cook with tomatoes Include wholegrains (barley, oats, wholegrain bread, pasta and rice) Legumes (lentils, chickpeas etc) 2-3 days per week Use extra virgin olive oil Red meat and processed meats are kept to a minimum, along with highly processed foods. Red wine is enjoyed in moderation Sweets usually homemade and eaten on special occasions Where possible eat with family and friends Keep active with daily movement Photo credit: Hassam Hojati on Unsplash. #ndw2020 #diabetesawareness #diabetes #mentalhealthawareness #diabetesandmentalhealth #mediterraneandiet #apd #mediterranean #mediterraneanfood #dietitiansofinstagram #nutritionist #healthyeating

23.01.2022 Whats in season - Winter Buying produce thats in season is: 1. Great for the budget (youre less likely paying for transportation and storage costs).... 2. Great for our tastebuds and nutritional content (seasonal produce is usually picked closer to the time it is eaten, allowing for the taste and nutrients to fully develop). 3. Great for the environment (produce is more likely to be local so it hasnt had to travel far). Some of the winter produce in season include: Fruit Apples, pears, lemons, limes, kiwi fruit, & mandarins Vegetables Cabbage, broccoli, Brussel sprouts, lettuce, carrots, silverbeet, cauliflower, broadbeans, artichoke, celery, turnip, potato, leek, onion, pumpkin and garlic. Remember, wonky and imperfect produce is still full of nutrients and taste delicious! Try to buy local to support our farmers Well keep posting recipes with produce in season, so stay tuned! Photo credit Amber Engle on Unsplash. #nutrition #eatingonabudget #healthylifestyle #nutrition #environment #supportlocal #apd #dietitiansofinstagram #nutritionist #nutriliciousdietetics

23.01.2022 Love this!!! Have a listen, its 20min, put it on in the background. A great episode about the wellness industry and privilege (season 1, episode 14 The wellness industry is a joke - heres why.)

22.01.2022 September is PCOS awareness month! We see many women in our practice with PCOS. It is a practice area that we are passionate about, as some of us have lived experience and/or friends and family with the condition. Polycystic Ovarian Syndrome (PCOS) is a condition where there is an imbalance of the hormones insulin and androgens (male-type hormones such as testosterone). Many women are affected by this condition and it is the imbalance of hormones that can lead to: ... Menstruation issues (irregular or infrequent) Fertility issues (problems with ovulation, difficulty becoming pregnant, pregnancy issues) Hair and skin problems (excessive hair on body, acne, alopecia) Emotional and mental health problems (depression, anxiety, mood changes) Body image issues Increased risk of health conditions (CVD, diabetes, sleep apnoea, insulin resistance, high cholesterol There are some lifestyle factors that can assist with managing PCOS: Eat a balanced diet that includes a variety of vegetables, fruit, low GI wholegrains, fish and good fats. Avoid fad diets that are trending, and/or arent sustainable long term. There are so many diets that claim to assist with PCOS. There is no single miracle diet. Work with a dietitian that specialises in this area to find the right balance for you. Extreme diets can make this worse long term, so its best to avoid them (even though they may sound convincing) Exercise, (particularly resistance training). This can help with insulin regulation Create a good sleep routine Take care of your emotional and psychological health. Contact us for an appointment if youre interested in seeing one of our dietitians. We offer virtual consultations too #pcos #pcosawarenessmonth #dietitian #apd #womenshealth #nutritionist #lifestyle #healthylifestyle

20.01.2022 Mediterranean Style Prawns 80% voted for the Mediterranean prawns, here is the recipe! This is one of my Mediterranean prawn recipes, its full of flavour and absolutely delicious! Makes 4-6... Ingredients: 500g raw prawns Extra virgin olive oil (EVOO) 1 leek stalk chopped 2 large zucchini, diced into small squares 1-2 tomatoes chopped 1 cup green beans, diced 1/2 cup pitted kalamata olives 1 500g jar of tomato sauce (I used the Dolmio Extra Veg today because thats what I had in the pantry, but any is fine) 1 cup risoni Paprika Italian herb mix 1-2 cloves of crushed garlic (optional, I used a bit of garlic infused olive oil instead as I am sensitive to garlic) Optional lemon to serve Method: 1 Drizzle EVOO on a large saucepan and preheat to medium. 2 Add leak and sprinkle with paprika, sauté until softened. 3 Add prawns, (and garlic if using), sprinkle with the Italian herbs generously. Cook for 5-6 minutes. 4 Add zucchini, tomatoes and green beans, continue to stir and cook until softened. 5 Pour in jar of tomato sauce, add olives and also some water so that all of the ingredients are covered. Turn down heat and simmer for approximately 30 min. Stir occasionally. 6 In the meantime cook risoni in a separate saucepan as per packet instructions. Set aside. 7 In the last 5 minutes add the risoni to the prawn mix and stir thoroughly. 8 I usually serve with a side salad consisting of leafy greens and cherry tomatoes. Enjoy, Suzi. Nutrition info: Prawns are a source of protein Leek has prebiotic fibre great for our gut bugs to feed on Cooked tomato high in lycopene Zucchini, green beans and herbs provide a variety of nutrients EVOO high in good fats and polyphenols Risoni low GI grain #mediterraneandiet #mediterraneanfood #mediterranean #healthydinner #nutrition #nutritionist #apd #dietitiansofinstagram #prawns #evoo #nutriliciousdietetics #healthyfood #healthylifestyle #yummy

19.01.2022 INSTAGRAM vs REALITY of todays lunch! Quick and easy salad with whatever I had in my fridge/pantry. The key to making a salad is always ensuring youre adding a high carb and a lean to help in keeping you full!... Ingredients: Tuna Diced tomato Diced cucumber Chopped kale Lemon Chili Yoghurt Chickpeas Spring onion EVOO, smoked paprika, herbs : . , , Lightly saute a bunch of kale with lemon and EVOO, set aside. Drain and rinse 1/2 can of chickpeas and saute with smoked paprika, EVOO and lemon. Set aside In a small bowl, mix yoghurt, mixed herbs and salt to taste. Add together the kale, chickpeas, tomato, tuna, spring onion and chilli in a serving bowl, using the yoghurt and extra lemon as dressing Enjoy! ZS #lunch #salad #food #EVOO #recipe #healthy #fibre #protein #nutrition #nutriliciousdietetics #dietitian #apd See more

17.01.2022 APPLE & PEAR CRUMBLE Tonight I experimented with my traditional apple crumble recipe. Turned out better than expected. Added some pears and chia seeds to boost the fibre. Ingredients: ... 2 apples (I usually use Golden Delicious but this time could only get Granny Smith) 2 Bosc pears 1 cup rolled oats 1 tbsp chia seeds 1 tbsp ground cinnamon 3 tbsp extra virgin olive oil 1/4 cup shredded coconut 1/4 cup brown sugar (optional) Method: 1 Preheat oven to 180C. Core apples and pears, leave skin on and slice into thin slices. 2 In a separate bowl combine oats, chia seeds, coconut, cinnamon, olive oil and sugar. Mix well. 3 Line baking dish with apples and pears, add 1-2 tbsp of water. Pour mixture over the top, evenly spreading. 4 Bake for 25-30 minutes, checking regularly as it can burn quick. Nutrition info: This recipe is high in fibre coming from the fruit, oats and chia seeds. Our gut bugs love feeding on this. Apples and pears are high in fibre and vitamin C. Leaving the skin on fruits further increases fibre. Oats have beta glucan which helps protect against cardiovascular disease. Chia seeds also have omega 3 fatty acids. The extra virgin olive oil is high in good fats and polyphenols. Apples and pears are currently in season. Buying fruit that is in season is not only high in nutritional value, it also tastes its best, and its great for the budget! Enjoy! Suzi x #healthydesserts #applecrumble #guthealth #nutritionist #apd #isocooking

17.01.2022 Chicken stir fry (makes 6) Ingredients: 500g chicken breast (cut into strips)... 500g Hokkien noodles 1 capsicum 2 carrots 1 cup broccoli 2 cups mushrooms 2 cups red cabbage 1/2 red onion 1 tbsp salt reduces soy sauce 1 tbsp honey 1 tbsp lime juice Extra virgin olive oil (EVOO) Method: 1 Combine soy sauce, honey, and lime juice, pour over chicken (If you have time marinade chicken earlier). 2 Dice vegetables and prepare noodles as per packet instructions (keep warm) 3 Heat wok and drizzle with EVOO 4 Cook chicken, set aside. Stir fry vegetables for 3-5 minutes, add chicken and noodles and toss well to coat. 5 Enjoy You can use any vegetables, I just used up what I had in my fridge. See more

14.01.2022 A few weeks ago, I spoke about healthy eating on a budget on the RMIT Sport Healthy Habits Episode 1. Thank you RMIT Sport for having me as a guest. If youre interested in any of the resources I spoke about see list Australian Healthy Food Guide (for recipes) ... https://www.healthyfoodguide.com.au Coeliac Australia https://www.coeliac.org.au Australian Society of Clinical Immunology & Allergy (for allergy cards). https://www.allergy.org.au//ascia-dietary-avoidance-for-fo Please see your GP and dietitian if you suspect an allergy or intolerance. Avoid self-diagnosing.

14.01.2022 PUMPKIN SOUP What would you say if I said this pumpkin soup includes more than 5 different vegetables? Yep! More than five! This recipe is perfect if you or your child love pumpkin soup but have difficulty including more variety of vegetables throughout the week. ... Ingredients: 1/2 butternut pumpkin 2 carrots 1 sweet potato 1/2 cauliflower 1 zucchini 1 parsnip 1 brown onion 2-4 garlic cloves 400g butter beans can Cumin, Turmeric, Italian herbs and Ginger 3 cups salt reduced vegetable/chicken stock EVOO Coriander to serve Method: 1 Roughly chop pumpkin, carrots, sweet potato, zucchini, cauliflower, zucchini, parsnip + add to a cooking tray with some Italian herbs, EVOO and garlic. Cover with foil and cook until soft in a 180 degree oven. 2 Once soft remove foil + allow to brown/caramelise slightly. Remove from oven. 3 Dice brown onion + saute in a cooking pot with some EVOO. Once softened add some turmeric, cumin + ginger + saute with the onions. 4 Add 3 cups of the stock + 5 cups water + bring to the boil. Add drained butter beans to the stock and boil to help soften. 5 Add the roasted vegetables to the stock + butter beans, cover with lid + let it simmer for 5-10 minutes. 6 Turn off the heat and allow to slightly cool. Use a handheld mixer, being careful with the hot contents (: ). 7 Once all is blended through you may need to add extra water if too thick. Add back on the stove and simmer with the lid on for another 5-10 minutes. 8 Turn off the heat and serve with coriander. This recipe is very high in fibre + with the addition of butter beans, increases the protein. It is also very flexible as you can add any other vegetables that are easily pureed e.g broccoli, eggplant or leek. (: , ) ZS #pumpkinsoup #vegetables #nutrition #food #healthy #dinner See more

13.01.2022 I absolutely love the beautiful purple colours in our fruit and vegetables. Did you know these colours are due to the antioxidants, such as polyphenols? Polyphenols are good for our gut microbiome and cardiovascular health. Tonight I made a delicious purple dish consisting of: 1 whole purple cauliflower ... 1/4 Red cabbage 1 leek stalk Extra virgin olive oil (also high in polyphenols) Simply chop up, mix together, drizzle with EVOO and bake in oven at 180C for approximately 30 min. Serve as a side. Suzi x

13.01.2022 (makes 4 pancakes) : *This combo is high in fibre and a source of protein Ingredients for oat pancakes:... 1/2c rolled oats 1/2c wholemeal self-raising flour (or plain wholemeal with 1tsp baking powder) 2/3c milk 1 egg 2tsp oil (I chose EVOO) 2tsp honey Pinch of salt Method: 1 Put rolled oats in a blender and blitz until rough flour consistency 2 Add wholemeal flour and salt and give a quick mix 3 Combine all the wet ingredients and add to the blender with the oats and flour 4 Blitz together one the blender until just combined 5 Leave a few minutes before cooking 6 In a non-stick pan, spray some EVOO and add batter to pan. Wait until the batter forms bubbles on the top before turning. Cook until golden brown 6 Serve with your favourite toppings. I added smooth ricotta with a berry compote (mixed frozen berries with some water, cooked through until berries have soften and liquid has thickened) honey and pecans .. : Banana and peanut butter Yoghurt, stewed apples and walnuts Enjoy, ZS #pancakes #oats #yum #fibre #protein #nutrition #nutritionist #dietitian #nutriliciousdietetics #healty #healthyfood #breaky #breakfast See more

13.01.2022 QUICK & EASY APPLE CINNAMON MUFFINS Makes 12 large muffins or 24 mini muffins This recipe is not only quick and easy, its a great one for the kids to get involved in. I usually make the mini muffins to put in our lunch boxes or to have with a cup of tea/coffee. This recipe is also high in fibre!... Ingredients: 2 cups self raising wholemeal flour 3-4 tsp ground cinnamon 2 cups grated apple (any variety) 1tsp vanilla extract 1/2 cup extra virgin olive oil (light flavour) 1/2 cup brown sugar 2 eggs (whisked) Pinch of bicarb soda Method: 1 Preheat oven to 180C and line a muffin tray with paper cases. 2 In a large bowl, sift flour, then add cinnamon and bicarb soda. 3 Add grated apple, oil, eggs, vanilla extract and sugar. Mix very well with a wooden spoon. 4 Spoon mixture evenly into muffin pans and bake for 20 minutes for larger muffins, or approx 12 min for mini muffins. 5 Allow to cool. 6 Enjoy! Tips: Feel free to use grated carrot instead of apple, (or half apple, half carrot) If you dont have light extra virgin olive oil, you can use sunflower or canola oil Store in an air tight container #muffins #applecinnamon #healthymuffins #isobaking #nutrition #apd #dietitiansofinstagram #easyrecipes #lunchboxideasforkids

13.01.2022 Mediterranean Style Risoni This is traditional recipe (from my mum) with a slight twist. Ingredients:... 500g lean beef mince 1 cup risoni 3 cups green beans (diced) 1 zucchini (diced) 1 carrot (diced) 1 punnet cherry tomatoes (sliced) 1 red onion (diced) 1 jar tomato sauce or passata Extra virgin olive oil Italian herb mix Paprika Method: 1 Drizzle extra virgin olive oil in a saucepan and saute onion. 2 Add mince and season with herbs and paprika. Continue to mix until brown. 3 Add vegetables and continue to cook until they soften. Add tomato sauce, bring to a simmer and cook for approximately 25-35 min. 4 In a separate saucepan, boil risoni as per packet instructions. 5 Add cooked risoni to mince and vegetables, stir until well combined. 6 Enjoy! Nutrition info: Cooked tomatoes contain lycopene a protective antioxidant. Extra virgin olive oil contains good fats for heart health and polyphenols for gut health. The vegetables are full of fibre and vitamins. Risoni is a wholegrain, good for feeding our gut bacteria, and its low GI. To make this meal low FODMAP omit onion and swap risoni with brown rice. To make this meal vegetarian swap mince with 1 cup of lentils. #mediterranean #mediterraneandiet #healthymeals #dinner #apd #dietitiansofinstagram #nutrition #nutritionist #yummy

12.01.2022 CHICKEN LETTUCE CUPS This recipe is low GI and a good source of protein! INGREDIENTS ... 200g Minced chicken Vermicelli noodles Baby cos lettuce, washed and leaves separated 1 x carrot, cut into julienne 1/2 x onion, sliced 1 cup x bean sprouts 1tsp x ginger 1-2 garlic cloves, finely chopped 1tbs x salt reduced soy sauce 2tbs x oyster sauce EVOO Lemon METHOD: 1 Add EVOO to a pan on medium heat, adding the garlic and ginger. Cook until translucent, then add the minced chicken. Cook through until golden brown 2 Meanwhile cook 1-2 servings of the vermicelli as per instructions on the packet 3 Add carrots and onion to the chicken and cook while still being slightly crunchy, before adding the bean sprouts. 4 Add soy sauce, oyster sauce and 1/2 lemon juice 5 To serve, add equal amounts of noodles and chicken to each lettuce cup, making 4-6 6 Enjoy! : / , . ! ZS #lettucecups #lowgi #healthy #healthyeating #fresh #nutrition #nutriliciousdietetics #dietitian #apd #nationaldiabetesweek See more

11.01.2022 Thank you to everyone who continues to support us! We also have an Instagram page for anyone interested

09.01.2022 Proud mentor moment alert! Congratulations to our dietitian Bianca for receiving the Robyn Walker Award for Entrepreneurship in Dietetics, from Deakin University. Awarded for her efforts in peer mentoring, leadership and building on the dietetics field out of graduating. Very proud ... #biancaforbalance #apd #dietitiansofinstagram #nutrition #deakinuniversity #nutritionanddietetics #leadership #entrepreneur #mentoring #dietitiansaustralia

08.01.2022 World Mental Health Day! Today is intended to bring awareness around mental health and reduce the stigma. Taking care of our mental health should be a priority, especially after the extremely tough year many of us have had. There is increasing evidence that eating a healthy, balanced diet can be beneficial to our mental health. ... Aim to include: Fruit Vegetables Wholegrains (oats, barley, legumes) Fish (aim for salmon, mackerel, sardines) Good fats (Olive oil, avocado, nuts) Also: Regular exercise Adequate sleep Water Taking time out for self care can make a big difference to our mental health. Some examples include: Listening to music Meditation Gardening Spending time with pets Reading Art therapy What are your favourite self care activities that you like to do? Drop a comment below, you might inspire someone If you or anyone you know needs help: Lifeline on 13 11 14 Kids Helpline on 1800 551 800 MensLine Australia on 1300 789 978 Suicide Call Back Service on 1300 659 467 Beyond Blue on 1300 224 636 Headspace on 1800 650 890 #worldmentalhealthday #mentalhealthawareness #selfcare #mentalhealth

08.01.2022 National Nutrition Week starts today! Did you know that only 4% of Australians are eating the recommended 5 serves of vegetables per day? The annual Tryfor5 theme begins, where we encourage you to increase your vegetable intake by aiming to consume 5 serves per day. 1 serve equals to:... 1/2 cup cooked vegetable or 1 cup salad vegetables. We’ll be bringing you some vegetable inspiration this week to help you increase your intake. Check out @nutritionaustralia for more inspiration! #tryfor5 #nationalnutritionweek #vegetables #healthyeating #nutritionist #dietitian #apd

08.01.2022 Breakfast today: Sourdough seeded bagel (fibre) Avocado (good fats) Cheese (protein and calcium)... Enjoy, Bianca! Follow us on insta for more meal inspiration @nutriliciousdietetics

07.01.2022 Today is #ruok day, a day to check in and connect with others. Letting someone know that youre there to support them and listen can go a long way. People with chronic health issues have poorer quality of life, and with current covid19 events, its never been a more important time to check in with friends and family. #ruok #mentalhealth #suicideprevention #anxiety #depression #ruok2020

07.01.2022 Silverbeet slice Silverbeet is in season! I randomly spotted some colourful silverbeet in the supermarket on the weekend. Did an experimental recipe. Turned out delicious (and also have lunch set for the week). Serves 6... Ingredients: 1 bunch silverbeet (you can use regular or colourful) 1 zucchini 1 medium sweet potato 4 baby red potatoes (or 2 medium white potatoes) 1 cup crumbled Australian feta (you can also use ricotta) 5 eggs (lightly beaten) Extra virgin olive oil (EVOO) Method: 1 Preheat oven to 180C. Lightly grease a square baking dish (approximately 25cm x 25cm x 5cm) and line with baking paper. 2 Finely chop silverbeet (including the stems, dont throw them out) and zucchini. 3 Boil or steam potatoes and mash, set aside. 4 In a saucepan, add EVOO and sauté silverbeet stems first. Once softened add the rest of the silverbeet and zucchini and continue to cook until softened. Turn off heat. Add mashed potatoes and combine well (see pics). 5 In a separate bowl combine eggs and feta and mix well. Then add silverbeet mixture and continue mixing until well combined. 6 Pour into baking dish and cook for approximately 40 min. 7 Serve with a side salad. Enjoy! Nutrition info: Silverbeet is full of folate, and also contains iron and vitamin C. Eggs are a great source of protein and choline (an important nutrient for pregnancy). Potatoes are a great source of potassium and vitamin B6. When cooled, high in resistant starch which our gut bugs love to eat! Feta is also a good source of calcium and protein. EVOO high in good fats and polyphenols (antioxidant that is protective).

06.01.2022 How many different plant foods are you eating per week? It is recommended that you aim to eat AT LEAST 30 different plant foods per week to increase the diversity of your gut bacteria. Gut health is popular at the moment, and we are seeing so much advice in this area. Science is advancing, and we are learning a lot more, but before you spend money on something that claims to improve/fix your gut health it is important to remember there is still SO much we don...t know. One thing we can confirm is that the more diverse your gut microbiome, the better. Also, taking into consideration your whole dietary pattern is more important than just focusing on one single food or supplement. One dietary pattern that creates the perfect environment for your gut bacteria to flourish is the Mediterranean dietary pattern. See the attached infographic I created demonstrating the pattern, and how you can potentially reach your 30 plant foods per week. Of course, you are not limited to only these foods, there are plenty of other plant foods that arent on this list, so feel free to swap and change as you please Key points to consider: The more diverse plant foods you eat, the more diverse range of nutrients you receive. Plant foods are high in phytochemicals and fibres which are key for your gut health. Drinking adequate amounts of water. Move your body. Make a quick list over the week to see how many you are consuming? See more

05.01.2022 Tonight I tried my hand at making a few of @wagamama_uk recipes theyve been uploading every week during isolation. I love experimenting with flavours, trialling new recipes and sometimes modifying recipes to make them healthier. The recipes I attempted tonight were the bang bang cauliflower, yasai yaki soba and some greens. Having a healthy relationship with food is important and you dont always have to have the perfect meal, however, if you choose to make some healthy mo...difications to your meals these are some I did with the recipes I attempted: . Instead of shallow frying the cauliflower I decided to roast it, and later stir-frying it with the rest of ingredients Halved the sugar/honey used Increased the vegetable serves Didnt add extra salt to taste, as the sauces used are already quite high in salt Swapped vegetable oil for EVOO What are your favourite recipe modifications? Zorica #nutriliciousdietetics #recipe #recipemodification #wagamama #stirfry #vegetables #noodles #nutrition #nutritionist #dietitian #dietetics #apd #EVOO #dinner

05.01.2022 Chocolate walnut and cashew brownies These delicious treats go really well with a cup of tea or coffee! Recipe adapted from Australian Healthy Food Guide. Ingredients:... 3/4 cup self raising flour 1/3 cup cocoa powder 1 cup unsweetened apple purée 1/2 cup white chocolate chips 1/2 cup dark chocolate chips 3/4 cup mixed walnuts and cashews Method: 1 Preheat oven to 175C and lightly grease a brownie tin with olive oil. 2 Combine apple purée, flour and cocoa in a bowl. 3 Fold in chocolate chips and nuts gently. Ensure the whole mixture is combined well. 4 Transfer to bake tin, and bake for approximately 25 min. Test centre with skewer to make sure soft and fudgy texture. 5 Allow to cool in tin for 10 min once removed from the oven. Transfer to cooling rack and allow to completely cool before slicing (otherwise itll crumble). 6 Enjoy! Suzi. #brownies #treats #chocolate #moderation #dessert #afternoontea

05.01.2022 PUMPKIN, CAPSICUM & LEEK PASTRIES. You voted yes, so heres the recipe! Yesterday I felt like maznik (maznik is a traditional Macedonian pastry pie, usually made with feta). To make maznik it usually takes a few hours, so I thought I try create a short cut version, and also try to use up what I had in the fridge. This recipe is quick and easy, also DELICIOUS!!!!... Ingredients: 1 packet Filo pastry 2 cups grated pumpkin 2 red capsicum grilled (see recipe in Mediterranean highlights) 1 cup chopped leek Small bowl of extra virgin olive oil (EVOO) Sesame seeds to garnish (optional, I didnt have any at the time) Plain natural yoghurt (to serve) Method: 1 Preheat oven to 180C. 2 With a pastry brush, spread EVOO over the top pastry layer (keep pastry layers stacked on top of each other). 3 In a straight line, lay filling onto the pastry (see attached pics), then roll 2-3 sheets in an upward direction to achieve a roll. 4 Create a snail like scroll and place onto a baking tray. 5 Lightly spread EVOO on completed scroll (and sprinkle with sesame seeds if desired). Repeat above steps until all of the filo pastry is used up. Makes approximately 8. 6 Cook for approximately 30 minutes (or until golden brown). Check frequently. 7 Enjoy! Suzi. Nutrition info: Pumpkin is a great source of vitamin A Capsicum, great source of vitamin A & C Leek is a great prebiotic fibre for our healthy gut bugs. EVOO is a good fat and high in polyphenols which are protective antioxidants and great for our gut health. #pie #pumpkinpie #leekpie #filopastry #mediterranean #nutrition #dietitiansofinstagram #nutriliciousdietetics #maznik See more

04.01.2022 Winter soup your gut bugs will love!! I love soup in winter! Especially on a cold day. This soup is packed with prebiotic fibre that your gut bugs love to feed on. Its also very easy and great if you like bulk cooking. Ingredients: ... 1 cup 12 blend soup mix (I like the McKenzies range as it contains a mixture of legumes and barley). I also pre-soaked the beans 6-8 hours before cooking. If you dont pre-soak, thats ok, cooking time just extends roughly an additional 30 min. 1/2 cup risoni 2 carrots peeled and chopped 1 cup cherry tomatoes chopped (feel free use any tomatoes) 1/2 leek chopped 1-2 tbsp extra virgin olive oil (EVOO) 1-2 tsp growing paprika 1-2 tsp Italian herb mix 1 tbsp Vegeta chicken stock (reduced salt variety) 5 cups water Lemon to serve Method: 1 Add EVOO to a saucepan and heat to medium. Add leek and sprinkle with paprika, sauté leek until soft, then add carrot, tomatoes and Italian herbs. Continue to mix well. 2 Add legume mix along with water and Vegeta. Stir well. 3 Bring to the boil, boiling for 10 minutes, then simmer for approximately 30-40 minutes. Stir occasionally. 4 In the last 10-15 minutes, add the risoni. 5 Optional, squeeze lemon before serving. 6 Enjoy! Nutrition info: Legumes and barley are very high in fibre, providing lots of gut bug loving food. High fibre meals are also great for your cardiovascular health. This meal is low GI which assists with blood glucose management, a slow steady release of energy which keeps you full for longer. Squeezing lemon helps absorb the plant based iron in the legumes. Cooked tomatoes release an antioxidant called lycopene which is very protective. EVOO is a good fat, and also high in polyphenols (another antioxidant good for our heart and gut bacteria). #mediterraneandiet #healthymeals #easymeals #soup #guthealth #nutrition #nutritionist #apd #vegetarian #plantbased #mealprep #nutriliciousdietetics #hearthealth #lowgi

04.01.2022 (Serves 4) Ingredients: 4 Barramundi fillets (approx 150g each)... Extra Virgin Olive Oil (EVOO) Italian herb mix 1 Zucchini 1 cup cherry tomatoes Method: 1 Preheat oven to 180C. 2 Drizzle EVOO on fillet and sprinkle Italian herb mix. Set aside. 3 Chop zucchini and cherry tomatoes in a baking dish and drizzle with EVOO and herbs. 4 Place both fish and zucchini tomato mix in the oven and bake for approximately 25-30 min (or cooked to your liking). 5 Serve with a side of rice. Today I served it with a traditional Mediterranean Style rice dish (recipe to come, its one of those passed down that doesnt really have a written recipe). Alternatively basmati rice goes well. Dont forgot the lemon! 6 Suzi. #mediterraneaneating #mediterranean #EVOO #healthyeating #healthy #dinner #food #nutrition #nutritionist #dietitian #dietetics #nutriliciousdietetics See more

04.01.2022 Savoury Breakfast Now that I am working from home, I have a lot more time to prepare a sustaining breakfast for myself. I followed the healthy plate portion model here to make sure I get my protein, carbohydrates and vegetables for a well balanced meal! It was so easy too... ... 1. Chopped up 1/2 eggplant and 1 large carrot. With 1/2 a large sweet potato, I sliced 2 thins (as pictured). 2. Popped the thinly sliced sweet potato in the toaster, on the longest setting! While that baked in my toaster I fried up my eggplant and carrots in extra virgin olive oil (EVOO) and sprinkled paprika and cumin (you can use any spices you prefer as a great alternative for salt). 3. Once my vegetables softened and were cooked through, I lightly fried two eggs in some more EVOO to get in those healthy fats! This breakfast is seriously getting me through my Telehealths this morning! Swipe to see the breakdown of an easy way to portion your meals: 1/4 plate carbohydrates for energy; this portion is great to help maintain your blood sugar levels. Here I opted for potato (a starchy veg) to be my carbs, but your bread, rice or pasta would go here too. 1/4 plate of protein (2 eggs = 1 protein serve) 1/2 plate of non-starchy vegetables (so pretty much all your veggies except for potatoes and corn - which would go in the 1/4 carb portion like I did today) Hope everyone is doing okay during this time, please reach out if you need someone to chat to! - Bianca

04.01.2022 Its Womens Health Week and Ive been thinking quite a bit this week about what to post. Ive been really reflecting and thinking about the many women over the years that I have consulted with. What stood out was how hard we can be on ourselves and how much our inner self talk can influence our health. One thing I often tell my clients is to be aware of how they speak to themselves. The way we speak to ourselves can have great impact not only on us but also our children.... There is so much focus on how we should and shouldnt look/be, what perfect health is, what our routine should be, the list goes on. So instead this is what I want to share this week for Womens health week: Be kind to yourself Its normal for your body to change throughout your life (we need to teach our children this) There is no perfect diet The number on the scale doesnt reflect your worth Practice self-care Dont compare your life to what you see on social media and unfollow anyone that makes you feel inadequate in any way Eat the cake Suzi #womenshealthweek2020 #womenshealth #loveyourself #loveyourbody #selflove #healthy #nutrition #dietitian #nutriliciousdietetics #pcosawarenessmonth

04.01.2022 For many people in Australia, access to enough food can be a challenge. It is also an under-reported issue. Marginalised communities are at high risk, where the cost of food and household income are the most reported determinants of food insecurity. People who experience food insecurity are highly at risk of developing health issues. With recent COVID-19 events, many more families are at increased risk of experiencing food insecurity, where the ability to afford food and foo...d availability (especially with current panic buying) is becoming even more challenging. One of my interests in becoming a dietitian actually stemmed from the food insecurity I witnessed growing up during the 90s recession. Over the years, weve supported many individuals that have come through the practice who experience food insecurity in some form, so I thought Id share some of our budget friendly tips to help out anyone in need. 1 Keep it simple. You dont need to be fancy when it comes to cooking, just buy the basics and your most necessary items first. Aim to include a carbohydrate food (pasta, rice, potato) a protein food (eggs, tinned fish, chicken, meat, lentils) some vegetables, even if its only 1-2 types (frozen is fine and often affordable). Generic brands of food are also fine. 2 Aim to buy fruit and vegetables that are in season. This reduces the cost of your shopping bill and they also taste better! 3 Write a shopping list and stick to it. This will reduce being side tracked in the supermarket and also will prevent you buying items you dont need. 4 Bulk cook where you can. This will help with having meals on hand when times are tough. Soups, pasta dishes, casseroles all freeze well. 5 Store your food correctly to avoid food spoiling. Pantry items; Pasta Rice Oats Tinned tomatoes Tinned fish Tinned legumes (lentils, baked beans, kidney beans) Freezer: Frozen vegetables Frozen fruit Left over meals Freeze bread to have on hand Suzi x

03.01.2022 For todays dinner I tried to use up some pantry/fridge items that were close to their used by dates to avoid food wastage. Usually our household has a set plan for dinners from Sundays - Thursdays (Fridays/Saturdays werent planned as we often had social events). This prevents us overspending on unnecessary items. However, with the changes in our routine due to the pandemic & now with stage 3 restrictions were finding were buying a lot of unnecessary... supermarket items to make up for the Fridays/Saturdays now spent at home that havent been planned for. It happens to the best of us: going into the supermarket without a plan picking items were inspired by at the time, only for us to throw them out after the used by date & throwing our money in the trash with it. : & & , , & . / . & . ZS See more

02.01.2022 Let’s talk vitamin D Vitamin D, also known as the sunshine vitamin is most commonly known for its role with calcium and bone health. It is a fat soluble vitamin, meaning it can dissolve in fats and oils so our body can store it. As science learns more about this vitamin, we are learning that it plays an important role in many bodily functions such as: Supporting our immune system... Supports muscles and nerves Reduces inflammation May assist with gut health by supporting our intestinal lining Plays a role in mental health SO WHY ARE MOST OF US DEFICIENT? The main source of vitamin D is the sun. The UV rays allow the body to make vitamin D, however in Australia we need to be sun smart as skin cancer risk is high. Our prolonged indoor lifestyle (especially during iso), makes it even more difficult to receive the adequate sunlight for our body to make enough vitamin D. During winter, the body relies on its vitamin D stores, however they usually aren’t sufficient (that’s why most of us have lower levels in the winter months). Vitamin D is not present in many foods, making it difficult to receive adequate amounts through the diet. Some medications can also reduce vitamin D synthesis. WHAT CAN WE DO? Aim to get outdoors where possible. Make sure you take care and follow sun smart guidelines. There is some vitamin D in oily fish (sardines, salmon, trout, mackerel), eggs, beef liver, mushrooms exposed to the sun, and fortified dairy products (such as milk, yoghurt, margarine). Speak with your GP and dietitian to work out if and how much supplementation you need. Note: Always seek guidance before using any supplements to ensure you are not consuming excess (this can be harmful and toxic). We often see many clients who are taking supplements unnecessarily. Also, be aware of trends/influencers on social media selling supplements. Often they are a waste your money #vitamind #healthylifestyle #nutrition #nutritionist #dietitian #apd #sunshine

02.01.2022 INSTAGRAM vs REALITY of todays breakfast! Quick and easy breakfast, using up what I had in the fridge. Aim to include a high fibre wholegrain and a protein food to keep you fuller for longer!... Ingredients: oats (wholegrain) Greek yoghurt (protein and calcium) strawberries (fibre and vitamin C) pumpkin seeds (good fats) Some variations: - Any fruit can be used. Different fruits can provide various flavours to your meals - Swap pumpkin seeds for chia seeds to increase fibre further - Sprinkle cinammon for extra spice - Add nuts for additional good fats Enjoy!