Stephanie Cowan Nutrition in Rosebud, Victoria, Australia | Alternative & holistic health service

Stephanie Cowan Nutrition

Locality: Rosebud, Victoria, Australia

Phone: +61 422 741 116

Address: 19 Sunningdale Road 3939 Rosebud, VIC, Australia

Website: http://stephaniecowannutrition.com

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• Medical and health
• Alternative & holistic health service
• Nutritionist

24.01.2022 I understand that people may be anxious or unable to attend their appointments face-to-face in the coming months. To ensure people can continue to look after their health and wellbeing I am offering telephone and online consultations. You will get all of the benefits of expert care, but without having to worry about leaving your home. The consultation will be conducted the same as if you were sitting in my clinic. For those of you who have a smart phone, laptop or web...cam the consult can be conducted via Skype. This is a free and easy to use platform. If there are details that I needs to explain to you, I can simply switch my screen so that you can view the education materials (e.g. meal plan) while I talk you through it. If you have any questions or would like further information you can visit the link in my bio or DM me. See more

24.01.2022 Gluten Free and Low FODMAP Flatbreads This recipe is a total game changer! These flatbreads are so quick and easy to make, and most importantly they taste amazing. For those of you that have tried every possible brand of gluten free flatbread, naan or roti ... look no further, these are your answer If you want a fluffy and light flatbread that tastes and feels identifiable to the traditional wheat flour version, I suggest using a regular old gluten free self raising flour... (I used @orgranfoods). If you’d like to add some extra fibre, trial using 1/2 buckwheat flour (e.g. 1 cup), or any other whole grain gluten free alternative. This recipe is pretty difficult to get wrong, so play around with it to make it your own. INGREDIENTS 350 g (2 1/2 - 3 cups) gluten free self-raising flour, plus extra for dusting (start with 2 1/2 cups and add more if dough is too wet and sticks to fingers) 1 teaspoon baking powder 350 g (1 1/2 cups) natural yoghurt (use lactose free for low FODMAP) DIRECTIONS Add all the flatbread ingredients into a mixing bowl and bring together with a spoon/use your hands to form a ball. Dust a clean work surface with flour and knead for a minute or so (this isn’t a traditional bread recipe, so you don’t need to knead it for long). Put the dough into a floured-dusted bowl, cover and leave for 30 minutes. Dust a clean work surface, divide the dough in half, then divide each half into 6 equal-sized pieces (roughly the size of a golf ball). Using your hands flatten the dough into shape (you can use a rolling pin if you prefer). Option to use a knife to cut 6 lines into the centre of each flatbread (leaving about 3cm at each end). Place the griddle pan on a high heat, add a splash of extra virgin olive oil, then once hot, cook each flatbread for 1 to 2 minutes on each side, or until bar-marked and puffed up, turning with tongs.

14.01.2022 To all my followers living with IBS With heightened levels of stress and anxiety, many of my IBS patients are struggling with their symptoms. For some, this has coincided with ‘giving up’ on their diets, which is completely understandable and warranted. The problem is, this loosening of dietary rules can fuel feelings of guilt and shame. I’m here to tell you that it’s OK to not have the perfect diet at the moment. ... It’s no coincidence that stress and anxiety triggers IBS symptoms. Stress activates the release of the hormone called Corticotropin-Releasing Factor, which results in inhibiting (slowing down) of the upper gastrointestinal (GI) tract and stimulation of the lower GI tract. These changes in the normal movement of the gut muscles can result in nausea, diarrhoea, bloating, gas and even pain. IBS is a ‘functional’ gut disorder, which means that the movement of the intestines, the sensitivity of the nerves in the intestines, or the way in which the brain controls some of the guts functions is impaired. However, there are no structural abnormalities that can be seen by endoscopy, x-ray, or blood tests. This also means there is no overt damage occurring when you ‘eat the wrong thing’. With this in mind, be gentle on yourselves. Don’t stress the small stuff. This is why I’ve decided to post one of my favourite pasta recipes with no FODMAP adaptions... in fact most of the core ingredients are high in FODMAPs Introducing my delicious and nutritious Salmon, Beetroot, Mushroom, Walnut and Goats Cheese Fettuccine. I’ll eat, I’ll certainly enjoy it, I’ll likely get symptoms, but I’ll know that they will eventually pass and I won’t feel any guilt or shame Recipe available on my blog - link in bio See more

11.01.2022 I always have quick and healthy meals on heavy rotation in my weekly meal plans - QUICK prep and cooking time being the key to maintaining good habits in my household! This is a new fish curry dish I’ve been trying out - it’s light and zesty and I’ve been enjoying it over the warmer months Serves: 2-3... Time to make: 30 mins IBS and Coeliac friendly Ingredients: 2/3 cup brown rice (use microwave rice for a quick option) 1 tbsp extra virgin olive oil (EVOO) 1 spring onion, chopped (use 2 x spring onion green leafy portion only for low FODMAP) 1 clove garlic, finely chopped (use 1 tbsp @cobramestate garlic infused EVOO in place of regular EVOO for low FODMAP) 5cm piece ginger, grated 1 carrot, diced 1 stalk celery, diced (per serve this should be well tolerated for those with IBS) 400g can chopped tomatoes 1 tablespoon curry powder (ensure gluten free for Coeliac) teaspoon ground black pepper teaspoon chilli flakes 1 lime, juice and zest 60g bag (2 - 3 cups) baby spinach 350g firm white fish (I used frozen flathead tails) Fresh coriander, to garnish 2 tablespoons plain yoghurt, to garnish Directions: 1. Cook rice according to packet instructions. 2. Add spring onion (green tops only for low FODMAP), garlic (garlic infused EVOO for low FODMAP), ginger, carrot and celery to a large pan with EVOO over a medium heat and cook, stirring, for 3 minutes. Add tomatoes, spices and zest and bring to a simmer. Lower heat and simmer for 5 minutes. 3. To the pan, add spinach and cook until wilted. Add fish and lime juice and gently combine. Cook for 2 minutes, or until fish is cooked through. 4. Serve fish with rice, garnished with coriander and yoghurt. See more

01.01.2022 You may have noticed I’ve been completely MIA for the past 4 months... it’s been a crazy year for all of us. Somehow amongst all of the chaos I’ve managed to finish my PhD all while growing a baby With my pregnancy nausea finally easing I’m back in the kitchen cooking up a storm. Can’t wait to share some new research and recipes with you all! P.S. to all the pregnant mummas I treated in the past... I’m so sorry I told you to just go sip some ginger tea and add more protein sometimes all you need is