The Nutritional Medic in Torquay, Victoria | Nutritionist

The Nutritional Medic

Locality: Torquay, Victoria

Phone: +61 417 367 180

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• Alternative & holistic health service
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25.01.2022 Delicious Cabbage, Pea and Mint Salad. Ingredients - serves 4 green cabbage or of a large, finely shredded 1/2 Cup fresh peas,or you can use frozen blanched quickly in hot water or finely sliced snow peas... 1 handful fresh mint leaves -picked off the stems 4 small radish -halved and sliced thinly 50 g parmesan cheese ( cup) finely grated or Nutritional yeast for vegans Dressing 2 tbsp lemon-infused olive oil (I like the Cobram Estate brand in most supermarkets) or Plain olive oil with 1 tbs of lemon juice 1 tsp red wine vinegar (or raspberry vinegar is lovely too) 1 tsp lemon juice Pinch sea salt Method In a large salad bowl combine the cabbage, peas, mint and radish. Mix the ingredients for the dressing in a small bowl or shake in a jar. Toss through the salad to coat it evenly. Then mix through the parmesan and serve immediately. Tip To make ahead, combine the vegetables in a bowl and mix with the dressing and parmesan at the last minute. Serve as a side salad, delish with fish!

24.01.2022 CUCUMBER GIN SLUSHIE A blended, gin-spiked cucumber slushy for those hot summer days. Theyre refreshing, easy-drinking, with a kiss of limoncello. 1/2 cup gin... 1/4 cup limoncello 2 cups lemonade (or ginger beer is also great) Lots of ice cubes 1-2 sm/med. Lebanese cucumbers, peeled, and seeded, plus more for serving sea salt Combine the gin, limoncello, lemonade, ice cubes, and cucumbers in a blender. Blend well and serve each glass with a thin round of cucumber. If you like a salted rim, dip the rim of each glass in a bit of water, and then in a plate of salt. Makes a good-sized jug.

24.01.2022 I had a day meal prepping for the week. I had cost effective meals in mind, the whole family would love. I was reminiscing about eating potato tortilla in Spain late at night with a glass of wine in hand. Itll be a while until Im back in Spain so I thought Id create this easy to make meal. Just cut into wedges and serve with a green salad. Potato, Onion and Rosemary Frittata... Ingredients 120ml olive oil 2 onions, sliced 1.5kg potatoes, washed, peeled and thinly sliced 4 tsp fresh rosemary, finely chopped 10 eggs, beaten salt and pepper Method Prep time: 15 min Cooking time: 45 min serves 6 Step 1 In a heavy bottomed skillet or oven proof frying pan, put enough olive oil to just coat the bottom of the pan. Step 2 Heat to a medium temperature then add the onions and stir until they have just started to colour. Step 3 Add the potatoes and rosemary and continue to cook, tossing often until the potatoes brown, it may take a up to 20-25 mins. Step 4 Add the rest of the oil, then the eggs, making sure the potato mixture is covered. Step 5 Cook on the stove top until the edge of the frittata appears to be firming up, then place under the grill /oven until the top is cooked. Serve warm or cold, top with some herbs, prosciutto (optional) and a side of green salad.

24.01.2022 Gluten Free Chai Spiced Christmas Cake with White Chocolate Dairy Free Icing!!! For The Cake 4 large eggs 1 orange zest of... 1 orange juice of 1 cup premium coconut milk 2 tsp vanilla extract 3 cups almond meal 1/2 cup tapioca flour 1/2 cup coconut sugar 2 tsp baking powder 1/2 cup medjool dates pitted & chopped 1/2 cup dried pineapple 1/3 cup currants 1/3 cup raisins 1/3 cup dried incaberries or cranberries 1/2 cup slivered almonds 3 tbsp chia tea spice mix Dairy Free White Chocolate Icing 1/2 cup raw cashews soaked 3 hours or overnight 1/2 cup cacao butter melted 1/2 cup coconut milk powder (dairy free) 3 tbsp full fat coconut milk canned 3 tbsp rice malt syrup or honey 1 tbsp coconut oil melted 1 tsp vanilla extract Instructions 1.On a stove top, bring 1 cup coconut milk to a boil. Add chai tea spice to coconut milk and turn off heat to allow spices to steep for 20 minutes. Strain coconut milk into a bowl, discard spices. Measure out 3/4 cup coconut milk. 2.Pre-heat oven to 180C. 3. In a large mixing bowl whisk eggs with orange juice, zest, chai spiced coconut milk and vanilla. 4. Add almond meal, tapioca flour, coconut sugar and baking powder and mix well. 5. Add chopped medjool dates, pineapple, currants, raisins, incaberres and almonds. 6.Pour into a round, lined cake tin. Bake in oven for 40 minutes or until cooked through. Allow to cool. Meanwhile, prepare icing. 7. Strain soaked cashews and rinse well. 8. Add soaked cashews, melted cacao butter, coconut milk powder, coconut milk, rice malt syrup, coconut oil and vanilla to a high speed blender or blitz until smooth. Scrape down sides regularly if needed. 9.Once cake is cool, ice generously and place in fridge to set. 10.Keep refrigerated until ready to serve. Notes When straining chai spiced coconut milk, top up with extra milk if it doesnt reach 3/4 cup. You can replace any of the dried fruit with dried fruit of your choice.

22.01.2022 Last couple of days #whistler #mountbachelor #creekside #blessedlife #backtoworksoon #illmissthepowder

21.01.2022 Loving Yourself is The Key Ingredient In life, there are recipes for success and the key ingredient is loving yourself. Loving yourself can clear up so many patterns and programs that no longer serve us. This frees up so much space and energy in our bodies which leads to abundance and healing. Therein lies a problem: most people are not taught how to love themselves. The only modeling that they have for love is from their families and friends, and on the whole, most people... do not know how to completely love themselves. I am going to give you some scenarios to ponder to see if you really love yourself, or if you need a little bit of help in that department. When you love yourself *You completely love and accept yourself. *You check in with yourself and what you need before responding to any communication. *Sacrifice is not in your vocabulary. Team play, compromise and hard work is. *You do not punish yourself or others for making mistakes. *You talk to yourself kindly when you make mistakes and encourage yourself and others. *You choose the best foods for your body that you possibly can and nourish yourself as needed. *You find a work-life balance that is challenging and satisfying. When you do not know how to love yourself *You need external validation and acceptance in order to feel okay. *You put others needs first to the point of absolute exhaustion and then you are resentful. *Everything you do is a form of sacrifice and you will sacrifice your entire life for external validation and acceptance. *You punish yourself when you make mistakes and create a world where you are either better or worse than other people. *You shove whatever food down that you can get, or you deprive yourself of nourishment for external validation and acceptance. *You find a work-life balance based off of what everyone else wants.

20.01.2022 My next Food Prep Workshop is on the 15th September. If your interested get in quick, theyve been selling out fast! If youd like to learn the skills to prepare healthy family meals for the week ahead come and join me. Heres the booking link https://www.nutritionalmedic.com.au/events #foodprepworkshop #torquay #healthyeating #goodhabits #timesaving

19.01.2022 We are well and truly at the snotty time of year. Over the next couple of days I will post some great foods and recipes to reduce mucus production. Firstly, a few foods to avoid when mucus build up or sinusitis is in full swing. On the top of my list are (surprise, surprise) high sugar, processed foods as they impede immune function and promote inflammation. It is also worth avoiding dairy and soy products for the time being as both can be mucus forming. Instead, focus on fresh whole foods, with an emphasis on seasonal vegetables. Please also note that canned or processed fruit and vegetables offer none of the previously mentioned benefits, so please stick with fresh only.

19.01.2022 Poor sleep quality, too little or too much sleep, greatly effects our energy, mood and overall cognition but it also has wider implications such as the potential to impact: Weight: lack of sleep can reduce leptin levels, our satiety signal, which can cause us to overeat. In addition, when tired we go on the hunt for an instant energy boost, which usually comes in the form of refined sugar and carbs. This means its not uncommon to crave sugar and carbs after a poor nights sle...Continue reading

18.01.2022 A day off skiing yesterday to visit the stunning town of Pemberton 30 mins from Whistler. #pemberton #whistler #winterwinderland #-19 #brrrr

18.01.2022 BLOOD SUGAR IMBALANCES Signs and symptoms of low blood sugar: Increased energy after meals Craving for sweets between meals... Irritability if meals are missed Dependency on coffee and sugar for energy Becoming light headed if meals are missed Eating to relieve fatigue Feeling shaky, jittery, or tremulous, agitated and nervous Poor memory, forgetfulness Blurred vision Causes of low blood sugar include skipping meals, eating too little, or eating too many sugary foods. Signs and symptoms of high blood sugar: Fatigue and drowsiness after meals Intense cravings for sweets after meals General fatigue Waist girth equal to or larger than hip girth Craving for sweets not relieved by eating them Frequent urination Increased appetite and thirst Difficulty losing weight Trouble falling asleep Overeating and consistently eating too many carbs and sugars lead to high blood sugar, which in turn can lead to insulin resistance. In some cases, this can be a precursor to diabetes. Solving blood sugar imbalances can be a positive step toward reducing inflammation and autoimmune symptoms.

17.01.2022 Your circadian rhythm is known as your sleep/wake cycle or body clock, its also your bodys 24-hour internal clock that regulates how sleepy or alert you feel at different times of the day. Its controlled by a region of the brain thats sensitive to light, which explains why we are most wakeful during daylight hours and feel the need to sleep when its dark. Our circadian rhythm works optimally when we keep regular wake times and bedtimes. Things like jet lag, shift work,... staying up late and using electronic devices at night can throw it out of whack, making us feel sleepy and out of sorts. An easy way to keep your body clock ticking smoothly Is to be aware of the changes in light. When daylight fades, the bodys pineal gland is activated by the suprachiasmatic nucleus (the brains master clock that controls the circadian clock) and begins to produce melatonin , in turn making you feel sleepy. Tonight Im watching the sunset in this stunning setting at Mount Hotham to start my melanin production. More tips over the next few days on how to support your circadian rhythm.

17.01.2022 Quick and Easy Christmas Ice Cream 1/2 cup coconut milk 1/2 cup raisins 1/2 cup curants... 1/4 cup cranberries 1/4 cup dry roasted almonds, roughly chopped 1/2 teaspoon concentrated natural vanilla extract 1/2 teaspoon mixed spice 1/2 teaspoon cinnamon 1/4 teaspoon cloves 2 tablespoons coconut oil 2 frozen banana, chopped (approximately 250 grams)* 4 medjool dates, seeds removed 1. Place the coconut milk, raisins, currants, cranberries, almonds, vanilla and spices into a medium sized saucepan. Bring to a gentle boil. Reduce the heat to low, cover and simmer for 5 10 minutes. Remove from the heat and stir through the coconut oil. 2. While the dried fruit, nuts and spices are simmering place the bananas and dates into your food processor and blend at high speed until the mixture is smooth, well combined and resembles an ice cream consistency. 3. Combine the two mixtures and pour the ice cream into a freezer safe, air tight container. Place in the freezer to set for 6 8 hours. If you are making this days or weeks in advance it will still be delicious but the consistency will change. you can double the recipes and eat it over several days. Serve. Eat. Enjoy.

16.01.2022 Love these simple ideas

16.01.2022 If your a plant based eater you cannot go past Amy Chaplin cook books. I’m totally obsessed with them. She’s so considerate and courageous with her flavour combos. I can’t recommend her highly enough. #bestisocookbook #nutritious #plantbased #amychaplin #vegatarian #vegan #glutenfree #foodporn #supportourcooks

16.01.2022 This chicken dish is so easy and can be made all in the same pan. It reheats and freezes well. Chicken Fajitas Ingredients 500 g boneless, skinless chicken breasts or thighs ... 2 red capsicums 1 red onion -peeled 2 tbsp olive oil -extra virgin Fajita seasoning 2 tsp Mexican chili powder 1 tsp sea salt 1 tsp smoked paprika tsp onion powder tsp garlic powder tsp cayenne pepper tsp ground cumin Method Pre-heat your oven to 180C. Prepare fajita seasoning by mixing all of the spices together. Set aside Cut the chicken, onion and bell peppers into thin strips and place on a sheet pan or baking dish. Drizzle with olive oil. Sprinkle with homemade fajita seasoning. Toss with tongs or spatula to get everything evenly coated. Bake for about 25-30 minutes (stir halfway through). Serve Serve in lettuce wraps with cheese and your favourite toppings! Ive served it here with hard goats cheese, coriander leaves, radish and fresh lime juice. But you can tailor this to suit your families needs and tastes. I love it with Guacamole. Recipe from Well Nourished See more

15.01.2022 Pineapple is a very rich source of Vitamin C, a potent anti-inflammatory, supports digestion and reduces mucous production. Heres a refreshing and super tasty Pine Lime Splice drink recipe (this is a great drink if you have a cold, especially with the mint and ginger added) Ingredients 350 ml coconut water (approx.) 1 cup ice... 4-5 cm pineapple -diced and cored 1/2 lime -juice 1 tsp vanilla -powder, extract or essence 3 sprigs fresh mint leaves -optional but delicious 1/2 tsp of grated ginger - optional Method Throw it all into powerful blender or food processor and process at the highest speed until smooth and creamy. Serve immediately.

15.01.2022 SPRING VEGGIE SOUP WITH SPRING ONION PESTO cup extra virgin olive oil 1 medium onion, finely diced 2 stalks celery, thinly sliced 2 cloves garlic, pressed... 1 medium fennel bulb, diced 1/2 tsp sea salt 1 tsp. fresh chopped herbs (thyme, oregano, dill, marjoram are all good options) 5-6 potatoes, sliced into inch rounds (red or purple for colour) 1 cup of cannellini beans, cooked and drained 1 litre of organic chicken stock or vegetable 3 cups of spinach or rocket 2 cups quinoa, cooked Pesto: 1 bunch spring onions (white + green parts) cleaned and diced 1/3 cup of almonds, lightly toasted juice and zest of 1 lemon handful of rocket or fresh basil generous pinch sea salt 1/3-1/2 cup of extra virgin olive oil Directions: Heat olive oil in a medium soup or stock-pot over medium heat. Add the onion, celery, fennel, and garlic. Cook for 4-5 minutes until onions are translucent and vegies have softened. Add the potato, salt, fresh herbs and cook for additional 2-3 minutes. Add the beans and broth, bring to the boil, then reduce heat to low and simmer for 10-15 minutes. While soup simmers, make the pesto. Add all ingredients to a food processor and blend until smooth. Taste and adjust seasonings as desired. Right before serving soup, add the greens. Give a good stir the heat from the broth will wilt the greens. In soup bowls, add a couple spoonfuls of the cooked quinoa, then spoon the veggie stew over top. Serve topped with dollops of the green onion pesto (stir in or dollop on top before serving.

14.01.2022 My little one Olive and I on our last run of the skiing holiday . We had the most amazing trip with friends, family and huge dumps of snow. Just about to board a flight home with a heart bursting with gratitude. And big thanks to the snow gods, you delivered big time! #mountbachelor #powderdays #snowgods #gratefullife #dowhatyoulove #worklifestylebalance #nutrition #oregon

13.01.2022 Another year around the sun spent with my best friend is always a guaranteed adventure!! Happy birthday my love @scottnicholas27

13.01.2022 Back for more medicine! #fallscreek #midweekcarves #blessedlife

13.01.2022 Successful forage in the pine forest today with @scottnicholas27 #mushrooms #forage #pinemushrooms #pinemushroomseason #dinner #slipperymilkcap #nutrition #homeschoolinginnature

12.01.2022 Gluten free Muesli 1 apple, cored and quartered Handful of almonds Handful of macadamias ... Handful of pumpkin seeds Handful of sun flower seeds Handful of desiccated coconut ( finely shredded, dried, unsweetened coconut) Handful of goji berries 1/4 teaspoon of concentrated natural vanilla extract 1/4 teaspoon of cinnamon A few grinds of salt Start with putting your apple into your blender or food processor and then add the remaining ingredients in the order listed. Pulse quickly until desired consistency is reached. Be careful not to over blend. Serve with some coconut yogurt and berries.

12.01.2022 My Kids love ice cream...well who doesnt! Its the last warm day for while so Ive made a delish healthy Raspberry Ice-cream to devour this afternoon. Makes about 3 serves Enjoy! 2 large frozen bananas 1/2 heaped cup of frozen raspberries 2 generous tablespoons macadamias 1/4 cup coconut milk... 1 tablespoon goji berries 1 tablespoon cacao nibs optional Place the first four ingredients into the blender or food processor in the order listed above, blend until combined and forming an ice cream consistency. Add the goji berries and cacao nibs, mix gently. Serve. Enjoy!

12.01.2022 Refreshing Alcohol Free Goji and Blood Orange Nectar Makes 2 1/2 cup goji berries, soaked overnight 1 1/2 cups unsweetened coconut water... fresh orange or blood orange juice INSTRUCTIONS Drain the goji berries. Transfer them to a high-speed blender with the coconut water and process until blended and smooth. Serve over ice, with a generous squeeze of citrus juice on top

11.01.2022 The best deviled eggs Makes 12 1 tablespoon dill seed 1 dozen eggs... 1/4 cup Greek yogurt 1 teaspoon extra-virgin olive oil plus more to serve scant 1/2 teaspoon fine-grain sea salt 3 tablespoons finely snipped chives 2 tablespoons finely chopped chervil 1 tablespoon finely chopped dill 1/4 cup sliced almonds toasted smoked paprika (optional) INSTRUCTIONS 1. Toast the dill seeds in a dry pan over medium heat until they deepen in colour, a few minutes. Remove the seeds from the heat and allow them to cool, then gently crush them in a mortar and pestle. 2. Hard-boil the Eggs. Place the eggs in a pot and cover with cold water by half an inch or so. Bring to a gentle boil, then turn off the heat and cover. Let the pot sit for ten minutes. In the meantime, prepare a large bowl of ice water. When the eggs are done cooking, use a slotted spoon to place them into the ice bath. When the eggs are cool, remove them and crack and peel. 3. Make the Filling. Cut each egg in half and use a spoon to carefully scoop the yolks into a bowl. Set the empty white aside. Mash and fluff the yolks with a fork. Add the Greek yogurt, olive oil, and salt. Continue to mix and mash until the yolk mixture is as smooth and creamy as possible. This takes a bit of time, but the result is worth it--the yolks become creamy, light, and airy. Add the toasted dill seed and the chives, chervil, and dill to the creamed yolks, reserving a bit of each for garnish. Mix well to incorporate. Assemble the Deviled Eggs Use a spoon to gather small balls of yolk, then use your finger to gently slide them into the whites. Garnish each egg with the reserved herbs, dill seed, chive flowers (if available), almonds, and a finishing drizzle of olive oil. For classic deviled appearance, sprinkle with a few pinches of smoked paprika.

11.01.2022 Results of my mushroom foraging. Home made potato and spelt gnocchi with pine mushrooms, garlic, sage, thyme spinach and butter. It was seriously one of the best things Ive ever eaten. Simplicity at its best #saffronmilkcaps #foraging #pinemushrooms #gnocchi #nutrition #vitaminb #protein #vegetarian #delish

09.01.2022 This Smoked Salmon Roulade by Well Nourished is so delish and would make a divine starter or entree for Christmas. Ingredients 400 g zucchini -grated 1 tbsp sea salt... 4 free-range or organic egg/s -separated 3 tbsp herbs -I love a combination thyme, parsley, chives, dill 3 tbsp parmesan cheese -freshly grated Sea salt and freshly ground black pepper -to taste Pinch cream of tartar 200 g hot smoked salmon fillet (approx.) 1 lemon/s (small) zest and juice 3 tbsp capers 4 spring onion/s -white part finely chopped 50 g crme frache 150 g quark 2 tbsp lemon juice Sea salt and freshly ground black pepper -to taste 40 g flaked almonds ( cup) toasted to serve cup micro-herbs -to serve Method Preheat your oven to 200. *Line a 24 x 33cm slice tin with non-stick baking paper. Its important the tin is this size otherwise the roulade will be too thick and wont roll without splitting. *Grate the zucchini. Toss with the sea salt in a colander and leave 30 minutes. Rinse and squeeze dry in the sieve and then in a clean cloth or tea-towel. *In a mixing bowl, beat in the egg yolks, herbs and Parmesan and season with sea salt and pepper. Once the zucchini is ready, add this and mix well. *In a separate clean bowl, whisk the egg whites with the cream of tartare until peaks just form. Thermomix, butterfly inserted, 1 min 30 sec, speed 4. *Gently fold the egg white into the courgette/ egg yolk mixture using a large spoon. You are aiming to just combine the ingredients without over working the mixture. *Pour into prepared tin and quickly level the mixture, spreading it out into the corners. Bake for 13-15 minutes until set and light golden brown. *Whilst thats baking, crumble the salmon into a bowl with the finely grated lemon zest, capers, spring onion and crme frache, quark and lemon juice. Season with sea salt and pepper. Mix until almost smooth. Thermomix 20 seconds, speed 3. *Taste the mixture and season with salt, pepper and more lemon juice if you feel its needed. *Store the salmon mixture in the fridge until required. *When the roulade is cooked, invert it onto a clean tea towel. To do this easily, I wrap the tea-towel around the baking tin then tip it over. Peel away the baking paper carefully and loosely roll it up from the short side (so its like a Swiss roll). Allow it to cool fully. *When its cooled completely, carefully un-roll the roulade and spread it with the salmon cream filling. Roll-up again from the short side, then carefully transfer to a serving plate with the seam-side down. *Chill and store in an air-tight container until ready to serve. Serve *Carefully toast the almond flakes, watching carefully so they dont burn. *Cut into 2cm slices and top with toasted almonds and micro-herbs to serve. Store Leftovers can be stored in an airtight container in the fridge.

08.01.2022 Turmeric Cauliflower Rice Bowl 1/4 teaspoon turmeric 1/4 teaspoon ground cumin cayenne pepper, to taste... fine grain sea salt, to taste 1 teaspoon ghee, coconut oil, or olive oil 1 bunch of chives 2/3 cup extra virgin olive oil 1 medium head of cauliflower, cut into eights Some or all of the following: little lettuces or micro greens, sliced silver beat stems, sliced avocado, toasted seeds, hard-boiled egg. Fresh lemon juice INSTRUCTIONS 1.Combine the turmeric, cumin, generous pinch of cayenne and salt, with the ghee in a large bowl. Set aside. Puree the chives with the olive oil and another pinch of salt in a blender. Blend well, and set aside. 2. Either steam the cauliflower until tender, about 7 minutes. Alternately, cook in a pot of lightly salted water until tender, just 2 minutes or so. Drain and proceed. I also cook silverbeat stems along with the cauliflower at this point, if using - just until tender. When cool enough to handle, transfer the cauliflower to a cutting board, and chop into small, rice-sized pieces. Transfer to the bowl containing the spices, and stir well until everything is equally coated. Taste, and add more salt if needed. To serve, toss any lettuces with a bit of the chive oil and arrange in individual bowls (or on a family-style platter). Add the cauliflower rice, as well as any avocado, egg, seeds, and/or silverbeat stems. Drizzle with more of the chive oil, and finish with a generous squeeze of fresh lemon juice.

07.01.2022 Market haul #torquayfarmersmarket #nutrition #dahlias #kinfolk #localhoney #otwayprimebeef #otwayblueberries

07.01.2022 I have a couple of spots left for my Meal Prep Workshop on the 15th of September 1-3pm. Bookings can be made here https://www.nutritionalmedic.com.au/events THERE ARE MULTIPLE BENEFITS TO MEAL PREPPING: LESS cheating! Yep that means no excuses to eat the wrong thing.... SAVES you money. At least this is true for us! I dont know about you, but before meal planning we tended to just wing it each night, either by running out to the store after work to make whatever we were in the mood for that night, ordering in or spending even more money on going out. Now were able to plan a weeks worth of breakfasts, lunches, dinners and even healthy snacks for a reasonable amount. HUGE time saver. Not only does meal prepping help us stay on track with consistent healthy eating, but it also gives us more time in the evenings to relax, yoga, family time or really do whatever we want besides rushing home to cook! Its no secret that I love my Sunday meal prep! It really is the number one way Im able to stay on track with my eating and it also just starts my week off with a healthy, fresh mind set. Having all my meals planned out and my fridge deliciously stocked also makes me look really forward to my workouts for that week!

06.01.2022 If your a plant based eater you cannot go past Amy Chaplin cook books. Im totally obsessed with them. Shes so considerate and courageous with her flavour combos. I cant recommend her highly enough. #bestisocookbook #nutritious #plantbased #amychaplin #vegatarian #vegan #glutenfree #foodporn #supportourcooks

06.01.2022 Green Olive & Herb Pasta Serves 4 1 cup mild green olives, drained and pitted 1 cup roughly chopped fresh parley, washed and patted dry... 2-3 cloves garlic, peeled (if you love garlic, feel free to add more!) 1/2 cup extra virgin olive oil plus additional drizzle red chili flakes pinch sea salt 400g vegetable of your choice, I used cauliflower florets. You could also use diced asparagus, use whole cherry tomatoes, chopped spinach, or small romanesco florets. 1/2 cup almonds, toasted and roughly chopped Grated Parmesan Reggiano or Parmela Vegan Parmesan Cheese Fresh cracked black pepper Directions: Prepare the green sauce by adding drained and pitted green olives, parsley, garlic, and olive oil to a blender or food processor. Pulse until consistency of pesto, not completely smooth but not quite chunky. Set aside. Cook pasta according to package directions or use zoodles In a large saute pan or skillet, add drizzle of olive oil, pinch of sea salt and pinch of red chili flakes. Add vegetables of your choice and sauce, tossing frequently until al dente approx. 3-5 minutes (depending on how done you like your vegetable). When cooked how you like, add the green olive and herb sauce and toss with vegetable(s). Add in pasta, toss to coat. Top finished pasta in toasted, chopped almonds and parmesan cheese. Finish with a crack of black pepper. Serve immediately.

05.01.2022 Ive had a cancelation for Sundays Meal Prep Workshop. I have one spot left. Come and join me for this life changing workshop. You can book here https://www.nutritionalmedic.com.au/events Meal prep and planning is one of the best things you can do to prepare for a week of healthy meals and keep your budget on track. In this workshop we will be learning all about meal prep and planning a week of well-balanced nutritional meals. We will spend two hours together in my kitchen, f...ocusing on foods that stay fresh in the fridge during the week and can be used in a number of different meals. Some dishes will be cooked completely and others simply washed, peeled, cut and stored for easy to put together meals throughout the week. l will also make, a couple of sauces/dips/dressing that we can use for our grains, vegetables and salads through out the week. You will also receive a meal planning pack including: Healthy family recipes, a sample meal plan, grocery list, meal prep and planning basics sheet and plenty of tips for making it all easier See more

05.01.2022 Have you made the transition to intuitive eating but arent sure how it can apply to your family? Do you consider your kids to be "picky eaters"? A new workshop is in the making to address fussy eaters and their health concerns. Watch this space.

04.01.2022 That feeling you get when your meals are all prepare for the week ahead!! Theres still 6 spots left for the Meal Prep workshop on the 15th September. Healthy meals for the whole family and a bonus of more time to do the things you love! Heres the link for bookings https://www.nutritionalmedic.com.au/events

02.01.2022 More Christmas inspiration!! Rosemary, Lemon and Olive Oil Shortbread INGREDIENTS... 3 cups white whole wheat flour 1 cups coconut sugar (yields sweet shortbread, scale back to 1 cup or just cup for less sweet/more savory cookies) 1 teaspoon fine Himalayan salt 1 tablespoon chopped fresh rosemary Zest of 2 lemons (preferably organic) 1 cup Extra Virgin Olive Oil INSTRUCTIONS Preheat the oven to 160 degrees. In a medium-sized mixing bowl, whisk together the flour, sugar, salt, rosemary and lemon zest. Pour in the olive oil and stir until all of the dry mixture is incorporated. Transfer the dough to a 20 by 20cm dish (my porcelain one didnt require greasing, but you might want to grease your pan first to be safe). Use your fingers to squish the dough into an even layer. Prick the surface of the dough all over with a fork (a diagonal pattern looks nice). Bake until the surface feels firm to the touch and is lightly golden around the edges (keep an eye on it), about 45 to 55 minutes. Remove from oven and let the pan cool for 20 minutes (no sooner and no later!). Then, using a very sharp knife, slice the shortbread into 8 even columns and 4 even rows. Try to let them cool some more before using a small spatula to remove them from the pan. These will store for a couple of weeks in an airtight container.

01.01.2022 The simple things. #markethaul #gardenroses #nutritionsfavorite #remindsmeofmum