Rebecca Gawthorne | Public figure

Rebecca Gawthorne

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23.01.2022 RECIPE: Healthy Mushroom & Pumpkin Risotto with Crushed Walnuts This nutty risotto is perfect for lunch or dinner! I’ve used walnuts for a delicious nutty crunch and the added health benefits of plant omega 3 ALA, plant protein, magnesium, potassium, folate, fibre and antioxidants! And did you know, preliminary research shows that walnuts may protect your brain cells against inflammation and the impacts of ageing, and a handful or two of walnuts a day can reduce total a...nd LDL bad cholesterol!! HERE’S THE RECIPE Mushroom & Pumpkin Risotto with Crushed Walnuts Ingredients: Makes 4 serves 2 Tbs Extra Virgin Olive Oil 5 garlic cloves 1 cup sliced mushrooms 1L vegetable stock 2 cups brown or aborio rice 3 Tbs nut butter of choice (works well with cashew butter) 1 cup diced pumpkin 2 cups shredded baby spinach 1 cup crushed walnuts 4 sprigs of thyme Method: 1. In a large pot, heat 1 tbs oil and sauté garlic. Add mushrooms and cook for further 5 minutes. 2. Add veggie stock and rice and cook until water is soaked up. Stir through nut butter. 3. In a fry pan, heat remaining oil and cook pumpkin. Add pumpkin to rice once cooked. 4. Once risotto is cooked, stir through baby spinach, thyme and half of the walnuts. 5. Divide risotto between four and sprinkle with remaining crushed walnuts. Enjoy. Tag a friend who would enjoy this healthy risotto #health #healthy #healthyfood #dietitian #nutrition #nutritionist #love #risotto #risottorecipe #plantbased #rice #eatmoreplants #plantprotein #nuts #walnuts #pumpkin #spices

23.01.2022 Do you take any supplements? Let me know below I want to chat to you guys about one of the most well-researched supplements: CREATINE! Use my discount code nourish15 for 15% off Creatine from @proteinsuppliesaustralia What is creatine?... Creatine is a substance that is naturally found in muscle cells. It helps your muscles produce energy during high-intensity exercise and heavy lifting. What does supplementation with Creatine do? Supplementation with creatine can lead to greater gains in lean mass and improvements in muscular strength and power. Specifically, creatine loading can enhance maximum isometric strength and the acute performance of single and repeated bouts of high-intensity exercise (less than 150sec duration); most pronounced effects evident during tasks less than 30sec! Interestingly, although less common, supplementation can also improve endurance performance! This is due to the increased protein synthesis, glycogen storage and thermoregulation. Creatine may also have anti-inflammatory and antioxidant effects. How does Creatine work? Creatine supplementation increases your muscle creatine stores, thereby enhancing short-term, high-intensity exercise capacity and the ability to perform repeated bouts of high-intensity effort! How to take Creatine? Creatine supplementation is done via 2 phases: 1Loading phase: for 5-7 days take ~20 g/day divided into four equal daily doses 2Maintenance phase: take 35 g/day (single dose) for the duration of the supplementation period. Best taken mixed with a source of protein & carbs to enhance muscle creatine uptake via insulin stimulation. Note this is based on scientific literature but always consult your health care professional before taking Posting in partnership with @proteinsuppliesaustralia to help educate you about Creatine. If you want to try their creatine, you can use my discount code nourish15 for 15% off Creatine from @proteinsuppliesaustralia (code also valid for anything else in their store). Tag your training partner #proteinsuppliesaustralia #nonasties #naturalfuel #supportlocal #creatine #supplement #gains

22.01.2022 Christmas Caramelised Peach Crumble Cups Save this recipe Looking for a delicious breakfast or dessert option for Christmas? Try my Caramelised Peach Crumble Cups!! Absolutely scrumptious and healthy, these are the perfect addition to your festive menu! Here’s the recipe Ingredients: ... Makes 4 serves For the Peaches 4 ripe Australian peaches*, stones removed and sliced into 8ths 1tsp vanilla extract 1 tsp brown sugar 1 tsp olive oil tsp cinnamon cup water For the Crumble 2 cup rolled oats (or quinoa flakes for gluten free option) 1 cup almond meal 4 tbs olive oil 4 tbs Mnuka honey 2 tsp cinnamon To Serve 2 cups natural/Greek/coconut yoghurt Sprig of mint Method: 1. Pre-heat oven to 180C. 2. For the crumble, combine rolled oats/quinoa flakes, almond meal and cinnamon in a mixing bowl. 3. In a separate bowl, combine honey and olive oil, then add to dry mixture. 4. Spread mixture oven a lined baking tray and bake for 20minutes or until golden brown. 5. For the peaches, place oil in a skillet on medium heat and mix in sugar. Pour in water and vanilla and mix. 6. Add peaches and sprinkle with cinnamon. Cook over medium heat for 4-6 minutes or until peaches have begun to soften. 7. To serve, divide each mixture into fours and layer yoghurt, peaches and crumble in 4 cups. Top with mint leaves. 8. Serve and enjoy. *Remember to pick a ripe peach look for smooth skin and a sweet smell. #peach #peaches #stonefruit #mint #christmas #christmas2020 #christmasrecipe #christmasdessert #caramel #caramelised #fruitcups #summerfruit #stonefruit #summer #yoghurt #breakfast

21.01.2022 Processed meats have been classified as carcinogenic to humans! SAVE THIS POST! The World Health Organisation classify processed meats as a Group 1 carcinogen (known to cause cancer), which means that there is strong evidence that processed meats cause cancer. Examples of processed meat include bacon, pepperoni, chorizo, salami, prosciutto, luncheon meats, frankfurts, sausages, corned beef, beef jerky and canned meat. There is sufficient evidence from epidemiological st...udies that eating these processed meats causes colorectal cancer. It has been found that during the processing of meat, carcinogenic chemicals form, including N-nitroso compounds, polycyclic aromatic hydrocarbons & heterocyclic aromatic amines, which are carcinogenic to humans. According to the most recent estimates by the Global Burden of Disease Project, an independent academic research organization, about 34 000 cancer deaths per year worldwide are attributable to diets high in processed meat. This doesn’t mean you can’t ever eat processed meats. But you should definitely consider them as a sometimes food, not an every day food. And where possible, swap them for healthier protein alternatives like the ones in my infographic Tag a friend who needs to read this #processedmeat #health #nutrition #bacon #ham #legumes #tofu #fish #lentils #beans #salami #hotdogs #cornerbeef #beefjerky #sausages #meat #who #dietitian #nutritionist #choosehealthy #apd #rd #pepperoni #chorizo

20.01.2022 RECIPE: Healthy Mango Summer Slice This no-bake mango slice is super easy to make and is the perfect option for a healthy snack or dessert this summer, especially for those with a sweet tooth I used Calypso Mangoes in this recipe because they have a sweet taste and fibre-free flesh, so the mango doesn’t get stuck in your teeth. Here’s the recipe ... Ingredients: 5 ripe Calypso Mangoes 1 banana 1 cup mixed nuts of choice (I used pistachios, cashews and almonds) 1/4 cup shredded coconut 1/4 cup plain rolled oats 1/2 cup pitted medool dates 3 tbs honey 2 tbs water Sprig of fresh mint leaves Method: 1Place nuts in a high speed blender and blitz until chopped consistency. 2Add in coconut, oats, dates, honey & water and blend until well combined. 3Scoop out and place in an oiled and lined small loaf sized baking tin. Press down to flatten and evenly fill the tin. 4Place the banana and flesh of the 4 mangoes in the blender and blend until smooth. Pour into the baking tin evenly over the base and freeze overnight. 5Once frozen, remove from baking tin by turning upside down and gently hitting the base. Flip and slice. Top with squares of fresh mango and mint leaves. Enjoy. #mango #calypso #summers #fruit #slice #healthyslice #summersnack #mangoes #mangoslice #eatmoreplants #plantbased #snack #ShareYourNutfruitPower #grains #oats #mint #nuts #beach #dietitian #nourishyourbody #nourishyourself

19.01.2022 What time do you eat dinner? Tell me in the comments below I usually eat dinner around 8pm but one of my goals for 2021 is to start eating dinner earlier! Why? Well I recently wrote an article for @successible_life called What Should I Eat for Dinner and When? A Dietitian’s Opinion (head to my stories for the link if you want to read it). In the article, I looked at what you should be eating for dinner, as well as WHEN you should be eating dinner. And I touched on a...n emerging area of nutrition - chrononutrition, which refers to coordinating your food intake with your body clock. This research is finding that if your eating time for dinner is too late at night, it may negatively affect your health. I’ll definitely be doing more research into this area & sharing it with you guys, because it’s very interesting!! But if you want to read my article for @successible_life head to my stories for the link! You’ll also get 6 healthy dinner recipes to help you when you’re unsure of what to eat for dinner #dinner #chrononutrition #salmon #pokebowl #dinnerrecipes #balancedmeal #dietitian #nutrition

16.01.2022 Can Plant-Based Nutrition Help Manage PCOS? Nutrition for PCOS is a topic I am asked about alllllll time. A plant-filled diet (ie eating lots of plants) can help with managing PCOS. Find out more below And tag any girls you know who have PCOS so they can read it too... Polycystic ovary syndrome, or PCOS, is the most common hormonal disorder affecting many pre-menopausal women. It’s symptoms include irregular periods, insulin resistance and an excess of male hormones. In addition to healthy exercise, these plant-based nutrition strategies can help manage PCOS & it’s associated health problems: 1 Choose quality wholegrain foods that are high in fibre & have a low glycemic index in place of highly refined sugary foods. This means you should aim to avoid/reduce refined grains like white bread, refined cereals, sweetened beverages and foods with lots of added sugars, and replace these with wholegrain options like oats, wholegrain bread, barley & cracked wheat. 2 Limit or reduce foods containing saturated fat, such as butter, coconut oil, cream, fatty meats, full fat dairy products like cheese, palm oil & processed foods including deep fried foods, fatty snack foods, packaged cakes and biscuits, pastries. Replace these foods with more plant foods that contain polyunsaturated and monounsaturated fats such as olive oils, nuts and avocado, as well as oily fish like salmon. 3 Prioritise plant foods like vegetables - in your day, aiming for different types and colours in every meal - and fruit! You don’t need to eliminate fruit!! 4 Opt for plant proteins like legumes, beans, lentils & tofu, in addition to lean protein like fish. #nutrition #pcos #health #dietitian

09.01.2022 NEW RECIPE: Chickpea and Tahini Fritters Save this post A quick and easy one pan recipe, these high protein vegetarian fritters are perfect for lunch or dinner. They also double as a great snack as they are or dipped into plain yoghurt or hummus! RECIPE: Chickpea and Tahini Fritters... Ingredients: Serves 4 1 x 400g tin chickpeas, drained and rinsed 1/3 cup hulled tahini 250g frozen spinach, thawed 2 spring onions, white part only, chopped 3 eggs 1/4 tsp pepper 1 cup wholemeal self raising flour 1 Tbsp extra virgin olive oil 170g plain, unflavoured greek yoghurt 3 cups rocket leaves Method: 1. Add the chickpea to a large bowl and mash with a fork or masher. Squeeze the excess liquid out of the spinach and add it to the chickpeas with the spring onions, eggs, flour and pepper. 2. Add the olive oil to a large non-stick frying pan over medium heat. Once hot, spoon spoonfuls of the fritter mixture into the pan and press flat. Cook for 3-4 minutes on each side or until golden brown. 3. Serve the fritters with the greek yoghurt and rocket leaves or a side salad of your choice. Tag a friend who would like to try this healthy recipe Recipe created by @dietitianclare from the Nourish Naturally team #fritters #lunch #lunchrecipes #eatmoreplants #yoghurt #dietitian #dinner #nutrition #wholefoods #eatmoreplants

08.01.2022 CALLING ALL HEALTH PROFESSIONALS I am so excited to announce that our Digital Masterclass Series for Health Professionals now is available for purchase!!! Last year we ran 2 epic Digital Masterclasses for Health Professionals wanting to build their online following & monetise their influence! The response to our Masterclasses was so incredible that you can now buy the 2 Masterclasses to take your online presence to the next learn & start earning $$$ online.... If you want to: build a personal brand & find your niche set yourself up for success on social media attract the right people to your platform so you can convert your followers into cash paying clients learn how to set rates for your services work with your favourite brands, and grow your online business by establishing additional revenue streams Then these Masterclasses are for YOU! HIT the link https://www.rebeccagawthorne.com.au/digital-masterclass-se/ to buy And don’t forget you can get both for 20% off in the Digital Masterclass Bundle!! Any questions, just ask And if you know a health professional, tag them below #healthprofessionals #healthprofessional #dietitian #dietitician #nutritionist #nutrition #rd #apd #physio #psychologist #health #socialmedia @ Sydney, Australia

08.01.2022 So blown away with all the amazing recreations of the recipes from my new recipe ebook Healthy Easy Eats Over 30 Dietitian created recipes! Click https://www.rebeccagawthorne.com.au/prod/healthy-easy-eats/ to get a copy!

07.01.2022 Have you tried a PIZZA SANDWICH before? #BringBackTheSandwich What’s your favourite sandwich? Are you a peanut butter lover? Smashed avocado fan? Obsessed with tuna salad sambos? Tell me below Sandwiches aren't just for kids Whether you’re working from home (like me) or in the office, a sandwich made with whole grain bread is a seriously nutritious way to go! ... Whole grain bread contains B-group vitamins, folate, thiamine, zinc, vitamin E, fibre and even antioxidants So make the swap to a whole grain bread and try MY favourite sandwich The PIZZA SANDWICH It’s a serious fibre booster with two serves of whole grains and veggies - great for good gut health this new year!! Here’s the recipe TOASTED PIZZA SANDWICH RECIPE Ingredients: Serves 1 2 slices of whole grain or wholemeal bread 14 ripe avocado 1 tbs tomato paste 14 small red onion, finely diced 4 sundried tomatoes, sliced Small handful of baby spinach, shredded Few slices of smoked salmon Few fresh basil leaves Slice of cheese (plant-based if desired) Method: Spread bread with tomato paste & mashed avocado. Layer remaining ingredients onto bread. Toast in a sandwich press. Slice and enjoy! Tag a friend who would love to try this pizza sandwich recipe Head to my stories for more easy tips & recipes to help you include whole grains & legumes in your lunchbox!! #bringbackthesandwich #jointheclubsandwich #lookforthewholegrain #partner

07.01.2022 Did you know that a food can be labelled as refined sugar free but still contain other sources of sugar like honey, rice malt syrup, brown rice syrup agave, golden syrup, maple syrup & coconut sugar?! Don’t be fooled. Refined sugar free does not automatically mean the product is low in sugar. AND it doesn’t make the food product a healthier choice. Always check the ingredients list & don’t rely solely on marketing terms. Be informed. ... Have you seen the label refined sugar free on a food product? Tell me below Tag your friends show need to read this #sugar #refinedsugarfree #refinedsugar #health #dietitian #foodlabels #rd #apd

02.01.2022 Health-i-fied Gingerbread Men Cookies Created in partnership with @nutfruithealth You guys asked for it, so here it is! My Health-i-fied Gingerbread Men recipe I boosted up the nutrition content of these cookies by swapping out regular white flour for almond meal and using dates instead of sugar to naturally sweeten the cookies while adding some fibre & nutrients like potassium & copper Here’s the recipe... Makes 10 large gingerbread cookies Ingredients Spice Mix: 2 tbsp ground ginger 2 tbsp ground cinnamon 1 tsp ground nutmeg 1/2 tsp ground clove tsp ground turmeric 1 tbsp mixed spice Cookie Dough 1.5 cup raw almonds, roughly chopped 2 Tbs arrowroot flour tsp bicarb soda 2 tbsp spice mix cup plant-based spread like nuttelex 2 tbsp plant milk of choice 1/4 cup date syrup made by simmering 125grams dates in boiling 1 cup boiling water until syrup forms To Decorate Cranberries for buttons Edible icing eyes Method: Preheat oven to 160C. Place almonds in a high speed blender & blitz until form a flour texture (might take a few minutes). Place into a large mixing bowl. Add arrowroot flour, bicarb & spice mix and mix to combine. Melt plant spread in microwave / on stove then add to blender with milk and date syrup. Blend until well combined. Pour the wet mixture into spiced flour mix and stir until a dough forms. Roll the dough into a ball and wrap in baking paper. Place in the fridge for 1 hour. Remove dough from fridge and roll to approx 2-3mm thick. Using ginger bread men cookie cutters, cut into shapes & place onto a lined baking tray. Bake for approx 15 min or until golden. Once cooked, remove from oven & add cranberries for buttons. Leave on the tray until cooled to allow to firm. Then using a dot of icing, stick on eyes. Enjoy! Tag a friend who would love this healthy gingerbread recipe If you re-create this recipe, make sure you tag #ShareYourNutfruitPower so I can see it #RealPowerforRealPeople #NutfruitPower #nuts #driedfruit #gingerbread #gingerbreadrecipe #gingerbreadmen #gingerbreadcookies #healthygingerbread #christmas #christmasrecipe #christmasdessert #christmascookie @ Sydney, Australia