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RDI Nutrition

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24.01.2022 Exciting things are coming...!

24.01.2022 Today’s recipe is one for the lovers.... The ones who love their partners, their friends, their children, their families, their pets, themselves.... You get the drift Basically this is a delicious dark chocolate & raspberry brownie. Super moist, rich and dense. Get your children involved and let them lick the spoons and run their fingers round the inside of the bowl #thebestbit Dark Choc & Raspberry Brownie... Ingredients: 200g dark chocolate - chopped 200g butter - chopped (I used unsalted) 1 cup caster sugar 3 large eggs 1 cup plain flour 1/3 cup cocoa powder 1/4 cup sour cream (I used Greek yoghurt as didn’t have any SC) 150g raspberries (use frozen, much cheaper) 100g white chocolate (I didn’t have this, so didn’t use) Method: Preheat your oven to 180degrees. Place dark chocolate and butter in a saucepan over a low heat until melted. Keep stirring until the mixture is smooth and set aside to cool. Stir the sugar into the chocolate mixture and then add your eggs (don’t add the eggs to a boiling hot chocolate and butter mixture, as you’ll scramble your eggs!). In another bowl, combine the flour and cocoa powder. The stir into the chocolate mixture, alternating with the sour cream, until combined. Fold in half the raspberries and white chocolate (if using) until just combined. Pour into a 20cm baking tin, lined with baking paper. Sprinkle with remaining raspberries and white chocolate. I cooked this for about 70minutes, with foil over the top of it, so it wouldn’t overcook the top. But, I pulled it out when it was still sticky in the middle (skewer was far from clean when pulled out!). It’s not a cake, so you want it to be super moist in the middle! The perfect brownie! #valentines #valentinesbrownies #darkchocolate #raspberry #chocolateraspberrybrownies

18.01.2022 Mushroom & Freekah Warm Salad Today’s lockdown recipe is perfect for #meatfreemonday and is jam packed with nutrients. If you’ve never got your freak on with freekah before, now is your chance! It’s basically a wheat grain picked early (when the grain is still green) has a nutty flavour and is higher in iron, fibre and other nutrients than your standard wheat grain. ... Let’s cook.... Ingredients: 1 diced onion 1 cup freekah 320mL water 500g mushrooms 3 tablespoons stock powder 2 tablespoons soy sauce Chopped parsley Rind of half a lemon Lemon juice Crumbled goats cheese or feta Method: Heat 2 tablespoon olive oil in a small saucepan over medium heat. Cook the diced onion for 3-4minutes then add your freekah and water and bring to the boil. Reduce to a simmer and cook for ~10minutes, or until the liquid has been absorbed. Heat a generous splash of oil in a large frying pan over medium heat. Add 500g mixed mushrooms, season with pepper and cook for 5-6minutes, stirring often. Add 2-3 tablespoons stock powder, a tablespoon of water and the soy sauce. Cover with a lid and cook for a further 5 minutes. Transfer to a bowl and allow to cool. Combine freekah and mushrooms, season well, then dress with the parsley, lemon rind and juice and goats cheese. Delish! Notes: freekah is found at the supermarket in the international food section, however if you’re having trouble getting it, you can use barley in place of the freekah. These quantities will serve two adults as a main or 6 as a side. It’s incredibly filling and satisfying. #nutrition #whatsfordinner #meatfreemonday #vegetarian #freekah #mushrooms #lockdowncooking

15.01.2022 Eating mindfully is something that needs to be learned and certainly doesn’t just happen overnight. It takes work! The reasons why we eat, the way we eat (are you a shoveler? Or do you take 1.5hrs to finish dinner), where we eat and what we like to eat is so ingrained in us - it starts way back when we’re babies. So naturally, trying to make changes to this part of our day/routine is challenging! But, it’s worth it. Teaching ‘portion control’ is so incredibly challenging..., as we all need different amounts, on different days, we all behave differently and like different things. So rather than trying to alter how much is in front of you, eating mindfully and being in control of how much you feel like eating is the goal! If you can be guided by your own internal cues, you’ll be doing yourself a huge favour. There’ll be times you can do it well and other times eating mindfully will basically be impossible. Don’t give up! We’re in this for the long haul, it’s a marathon not a sprint.... Remember H.A.L.T = Habit / Hunger Anxious / Angry Lonely / Emotional Tired #eatingmindfully #mindfulness #mindfuleating #nutrition #nutritionist #sciencebasednutrition #healthyhabits

15.01.2022 COMPETITION TIME You have the chance to win 3 of these brilliant @kiddikutter knives!! If you don’t have children or don’t particularly need 3 knives, they will still make a brilliant Christmas gift! ... What you’ll need to do: 1. Tag a friend in this post (tag as many times as you like. 1 tag = 1 entry) 2. Ensure you’re both following @easynutrition_katiethorp 3. Let me know which colours you would like! Eaaaaaaaasy The competition will close at 8PM EST on Sunday night, (the 20th of December) & I’ll ensure the knives are posted express post Monday morning. Good luck!

14.01.2022 Nothing much is feeling very ‘okay’ at the moment, anxiety is high and mental health is a genuine concern for so many of us. So, let’s cook our way out of lockdown. I’m going to post a recipe each day for the next 5 days that we can all do. Starting with this easy and delicious pasta sauce recipe that I borrowed from the brilliant @noorishbynoor ... Ingredients: Tomatoes - whatever you have. I used a couple of punnets of cherry ones, plus a few big ones chopped up. Couple of tablespoons of tomato paste Half a bunch of basil Two garlics sliced in half 1 big chilli cut in half (kept seeds in) Diced up cubes of unsalted butter Salt Pepper And all you need to do is put everything into an oven proof dish. Lid on. Cook for an hour in a 160degree oven. The flavours infuse and the tomatoes become super sweet. At the end I tore up some salami and added it too. Olives would be yum too. Cook whichever pasta is your preference, remove the chilli & garlic and you’ll have a delicious and easy dinner. Super yum! #whatsfordinner #nutrition #nutritionist #pastarecipe #tomato #letscooktogether #letscookourwayoutofthismess

12.01.2022 Lets focus on our long game... It’s the one that matters the most! Don’t beat yourself up if you’re not eating as well as you’d like to over the next week or two, or not able to exercise as much as you’re used to. It’s much more important to focus on what you do over your lifetime... Worry about that instead! #nutrition #nutritionist #sciencebasednutrition #healthyhabits #eatingmindfully #longgame #relaxitschristmas

07.01.2022 If you don’t already experiment with nuts and seeds, then you really should start. A good aim is 30g per day (approx 10 brazil nuts, 20 almonds, or a few tablespoons of pine nuts of mixed seeds). Nuts and seeds are a source of fibre and as we already know, eating a wide variety of fibre is great for your gut. They’re also a source of protein, excellent for so many activities in your body and will help keep you feeling fuller for longer. And if you eat a wide variety of nut...s & seeds, you’ll reap a wide variety of benefits - loads of omega 3 from walnuts, selenium from brazil nuts, vitamin E from pecans, monounsaturated fats from macadamias and so on... Nuts can be used in stir fry’s, pasta dishes, to make pesto’s, nut butters in smoothies, with yoghurt, using nut meal in cakes and baking. Or simply as a morning/afternoon snack. They’re portable and last a long time in your air tight containers. Nuts can be expensive, this can be due to a variety of reasons, as some of them are particularly challenging to harvest; not to mention, the brazil nut tree takes 30 years to mature AND requires a specific type of bee to pollinate #fussy. However, seeds can be a cheaper option and should absolutely be included in your diet on the daily also. Add a mixture of seeds to your salads, soups, as crunch on top of risotto, toast, cereal and smoothies. Your options are endless! And yes, chocolate coated nuts are delicious. Perhaps keep those in the occasional pile, yet keep those raw nuts and seeds in the everyday pile... #nutrition #nutritionist #sciencebasednutrition #nuts #australianalmonds #hazelnuts #macadamia #healthyhabits #healthynuts #cashew #brazilnut

06.01.2022 Good nutrition doesn’t need to be complicated. Simplify it as much as you can. Eat food with minimal intervention most of the time & listen to your own hunger/satisfied cues. This salad mix from @woolworths_au is great - full of lots of veg and saves me having to chop it all up myself. The yoghurt dressing is yum and light and the added little bag of seeds is great too. I added a can of tuna, more seeds, hommus and some dried biscuits - easy! ... #nutrition #nutritionist #easynutrition #healthyhabits #salad #delicious

03.01.2022 So many over ripe bananas in my fruit bowl this week! So I’ve pumped out a banana bread and banana cake. Sometimes I find it’s easier to mix up two different baked goods at the same time; if you’re going to get out all the flour etc, then you may as well get good bang for buck! Banana bread is now frozen for next week and banana cake has been nearly demolished by the family this afternoon. ... And! I read today that if you soak the banana skins, you can use that water to fertilise your indoor plants! Endless reasons to have bananas on your weekly shopping list... #nutrition #nutritionist #bananabread #bananacake #ripebananas #afternoontea