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Nutrition Speak

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25.01.2022 Enjoy these practical tips to boost your immune system and fend off unwanted viruses.

25.01.2022 Simmer sauces can be a handy go-to when you're pushed for time. However, I find that the recipe instructions for many summer sauces focus on meat or poultry only and leave the veggies out. So my biggest tip for summer sauce meals is to halve the amount of meat/poultry that they recommend and make up the rest with veggies or legumes of your choice. This simple strategy will boost the vitamin, mineral, antioxidant and fibre content of the meal. It will also leave a few extra dollars in your pocket. In this 'Mango Chicken Curry' simmer sauce meal, I halved the amount of chicken and made up the difference with red capsicum and green beans. The outcome? A nutritious, delicious and satisfying meal for the whole family .

20.01.2022 Is pumpkin and spinach frittata a nutritious choice? You bet ya!! Made with the goodness of eggs and vegetables, veg-based frittata boasts high quality protein (from the egg white), health-promoting fats (from the egg yolk), dietary fibre (from the veggies), Vitamin D (thanks to the egg yolk), other valuable vitamins, minerals and antioxidants. So say 'yes' to a veg-based frittata next time you see it on the menu.

20.01.2022 This 'Chilli Chicken with Basil and Coconut Cream' recipe is an all-time favourite (as you can see by the slops on the cookbook). But here are the tweaks I apply to make it a tad more nutritious: I use 'Light Coconut Milk' instead of coconut cream (to reduce the saturated fat content). I throw in some chopped green beans (to boost the veggie and fibre content). I serve it with @sunrice 'Rice & Quinoa -Brown Rice' instead of white rice (to boost the whole grain and fibre... content). These simple tweaks turn a great dish into a nutritious and delicious dish

18.01.2022 Have you ever tried dukkah coated salmon? It's the bomb Last night I sprinkled @tableofplenty Macadamia Dukkah with Thyme (swipe ) on some fresh Atlantic salmon and baked it in the oven at 200 degrees celcius for around 12 minutes. I served the salmon with pan-fried zucchini, steamed carrots and a spinach & ricotta potato gratin from @aldiaustralia. A delicious and nutritious meal to end the working week .

18.01.2022 The sun has come out to play on this fine Sunday, so home-made rice paper rolls are the order of the day. I kept this batch simple with avo, grated carrot and rice noodles with a Vietamese dipping sauce. Tuna was added to some for a protein boost. Simple, fresh and nutritious!!

17.01.2022 Enjoying a breakie cereal with nuts is an easy way to boost your nut intake and reach the target of a 'healthy handful' (30g) of nuts each day . This @jordanscerealsaustralia 'Crispy Oat Clusters Chunky Nut' cereal contains roughly 6g nuts per 45g serving (swipe ), which is a good start to the day. Enjoying a nut bar or a small handful of nuts as well will get you over the finish line so that you can reap the full body benefits of nutritious nuts. Enjoy

17.01.2022 How's this as a nutritious start to the day? My 10 year old was given the task (from her school teacher) to prepare a nutritious meal, so we made this 'Nourish Breakfast Bowl' together. The avo rose was fun to make and we are both thrilled with the result. I think this meal deserves an A+ (nudge, nudge, wink, wink Mrs Dorrian ).

16.01.2022 If you're seeking a protein-rich, fibre-boosted breakie, try my 'Nutrition Savvy French Toast', which consists of: Wholemeal bread Egg & a dash of skim milk (mixture for 2 serves of French Toast) Golden syrup... Raspberries Vanilla Greek-style yoghurt Protein and fibre work wonders together to fill you up and keep you feeling satisfied for hours. What's your favourite protein and fibre boosted breakfast??

15.01.2022 Are you in a rut with your snacks? This is 'Apricot, Cinnamon and Yoghurt Cup' is one of my faves bc it is rich in protein, fibre, calcium, B-group vitamins and more. What's more, it takes less than a minute to create. The ingredients include: Mango Greek-style yoghurt Canned apricot halves Ground cinnamon... Two, four, six, eight....dig in and don't wait

11.01.2022 Here's a nutrition savvy trick to boost the calcium content of your home-made salmon cakes. Crush those soft edible bones found in canned red salmon and mix them through your fish cake mix. Those soft bones are like calcium gems and incorporating them to your recipe instantly elevates the calcium content of the meal. Here's cheers to maintaining strong bones and teeth

10.01.2022 If you've been following me for a while you will see that Nourish Bowls are a firm favourite of mine. Why? Because they can be made in a flash and they boast everything the 'ol bod' needs to power you along . Here are my top tips for building a great Nourish Bowl: . Include a good dose of veggies (aim to fill 1/2 the bowl with veg). Legumes (e.g. chick peas, 4-bean mix) are a great addition too. Add a high quality protein (e.g. tuna, sardines, egg, skinless chicken, ...lean beef/kangaroo, tofu) Include a carbohydrate food, preferably whole grain or high-fibre (like brown rice, quinoa, soba noodles, wholemeal bread etc). Add a nutritious flavour sensation to bring it all together, like hommus or beetroot dip. Here pictured are the ingredients I used to build the nourish bowl . What's your favourite Nourish Bowl combo???

09.01.2022 My partner didn't even know how to boil an egg when I met him 2 years ago, but now he is whipping up plenty of nutritious and delicious meals on a regular basis (way to go @ferrara.interiors ). This is the quick and easy lunch he prepared for us yesterday: Birdseye SteamFresh Plus pearl couscous with chickpeas, carrot, spinach, onion & capsicum Sunny side-up egg (seasoned with Italian herbs, pepper and salt) OK, so this meal is not hard to make, but I'm thrilled that I've given my man some basic food skills to cook for himself. It goes to show that you can teach an old dog new tricks . Love ya Mr P

05.01.2022 Lest we forget our fallen heroes.