The Nutrition Co. in Helensburgh, New South Wales, Australia | Nutritionist

The Nutrition Co.

Locality: Helensburgh, New South Wales, Australia

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24.01.2022 No it’s not a cob loaf.... Wholemeal spelt flour crust that has just hit the addition of favourite pie/quiche crusts! Nutritionally, spelt is very similar to wheat. However it is slightly higher in zinc and protein. About 80 percent of the protein in spelt is gluten so you still need to avoid it if you are coeliac on a gluten free diet.... 260g wholemeal spelt flour 100g olive oil 70g sesame seeds 90g chilled water 1 egg 1 1/2tsp apple cider vinegar Combine all ingredients together and knead until well combined. Roll into a ball and refrigerate for 30min. Roll out on a well floured surface and carefully place into pie dish/tray. Bake at 190 degrees C.

24.01.2022 PRODUCT COMPARISON!

24.01.2022 There is something so satisfying about baking your own bread

24.01.2022 Roast carrot & chickpea salad . 8 carrots, cut thinly on diagonal 1 can chickpeas, drained 1/2 bunch coriander, leaves... 100g feta 1.5 brown onions, thinly sliced 1/4 cup almonds, roughly chopped Dressing: 2Tbs olive oil 2tsp cumin 1tsp mixed herbs 2 garlic cloves, crushed 1Tbs white wine vinegar Preheat oven to 200 degrees C. Place carrots in a lined baking tray. Mix all dressing ingredients together in a small dish. Drizzle over carrots. Place in preheated oven for 30-40min. In a small saucepan heat a drizzle of olive oil over low heat. Cook onions slowly until soft and caramelised. Place chickpeas, onion and carrots on a serving dish and toss. Sprinkle with feta, almonds and coriander. Season with salt and pepper before serving See more

23.01.2022 Mushroom risotto Thanks to @taste_team 1 litre salt-reduced vegetable stock 2 tablespoons olive oil... 1 brown onion, finely chopped 1 1/2 cups arborio rice 1/2 cup dry white wine 3 garlic cloves, finely sliced 40g butter 500g Portabella mushrooms, coarsely chopped 2 tablespoons chopped flat-leaf parsley 1 cup finely grated parmesan Heat the stock and 1 cup of water in a medium saucepan over high heat until almost boiling. Remove from heat and cover to keep warm. Heat 1 tablespoon of the oil in a large saucepan over medium-high heat. Cook the onion, stirring, for 5 mins or until tender. Stir in the rice until well coated. Stir in the wine and cook for 1 min or until wine has evaporated. Add 1 ladleful of stock mixture and gently stir until stock is absorbed. Repeat with the remaining stock mixture until the rice is tender with just a slight bite. Served with lightly steamed silverbeet @healthyharvestsydney

23.01.2022 Some nutrition fads come and go, without much scientific (or any) cred behind them. But other times there really is something in it. The science is emerging to ...elucidate all that fermented foods and drinks do for us - for gut health, but beyond that to many aspects of our physical and mental health (in part via their microbiome and gut effects). Bottom line is, these are traditional foods that have been part of the human diet for centuries - designed initially to make tasty foods and drinks and/or to preserve foods - but now proving to be good for us. What is interesting is that not all of them provide probiotics, but that the products of fermentation in the food or drink can confer the benefits nevertheless. Even dead bacteria can act within the gut as signalling molecules with beneficial outcomes. Pretty extraordinary don't you think? Sourdough bread is a good example. There aren't probiotics left, but the organic acids produced during fermentation lower the GI of the bread, add to the distinctive taste but also the microbes help break down some of the plant compounds present some people find hard to digest. That may explain why many people anecdotally say their gut feels better after sourdough compared to regular modern bread. Most of us are fine with all breads, but if you have a sensitive gut it's worth giving sourdough a go. You might be surprised to see cheese on there... but yes it is one of the most traditional European fermented foods. Indeed this is how cheese was first made - as well as yoghurt and kefir. Look for real cheese and not the highly processed stuff (like slices in individual plastic ) and you can indeed enjoy your cheese. Then we have kombucha - not just a fad, but do look for a good one made traditionally (hint it will be in the fridge for starters not at ambient temp on the supermarket shelf) and look on the label for a proven probiotic - fermented veg like kimchi and sauerkraut, and fermented soy beans giving us natto, miso and tempeh. For once it's a trend worth jumping on. See more

22.01.2022 GRAINS Wholegrains are packed with nutrients including protein, fibre, B vitamins, antioxidants, and trace minerals (iron, zinc, copper, and magnesium). A diet rich in wholegrains has been shown to reduce the risk of heart disease, type 2 diabetes, obesity, and some forms of cancer. . Mixed grain, Lemon and Honey salad from the thermo Everyday Essentials cookbook using the freshest ingredients from @healthyharvestsydney ... 100g pearl barley, cooked 100g green lentils, cooked 100g quinoa, cooked 100g pearl barley, cooked Cool grains on a large plate in the fridge 3Tbs slivered almonds, toasted 1 lemon, juiced 50g olive oil 2tsp honey 3tsp Dijon mustard Blend all ingredients together. 80g dried cranberries 1/4 red cabbage, shredded 10 sprigs flat leaf parsley, leaves, roughly chopped 10 sprigs coriander, leaves only, roughly chopped Combine grains, cabbage, herbs and dressing in a large bowl. Top with slivered almonds

22.01.2022 Nuts and seeds are my favourite way to add flavour and texture to salads! High in omega 6 fatty acids and associated with a lower risk of cardiovascular disease Asian Slaw 1/3 red cabbage, roughly chopped... 1/2 bunch kale, soft leaves only stalks removed 2 spring onions, diced 1 carrot, diced 1 capsicum, chopped 1/2 cup roasted unsalted peanuts 5 sprigs coriander leaves 1Tbs sesame seeds Dressing: 2 garlic cloves, crushed 4cm piece of ginger, finely diced 2Tbs honey 60g rice wine vinegar 30g sesame oil 10g olive oil 20g soy sauce Combine salad ingredients in a large serving bowl. Whisk dressing ingredients together in a small bowl. Pour over salad and toss.

22.01.2022 Beetroot Hommus 1 can chickpeas, drained and rinsed 1 fresh beetroot, peeled and diced 1 garlic clove, minced... 1Tbs tahini 20g olive oil 2 lemons, juiced Pinch of salt and pepper Blitz in a food processor or until desired consistency achieved I love this as a dip with veggie sticks or wholegrain crackers or a delicious condiment to add to falafel wraps

22.01.2022 Zucchini & Feta slice 400g zucchini, grated 1 brown onion, diced 150g bacon, shortcut, diced... 5 eggs, whisked 100g rice flour 100g feta, crumbled Preheat oven to 180 degrees C and line a square baking tray. Sauté onion and bacon with olive oil. In a large bowl, combine all ingredients and season with salt and pepper. Pour into tray. Bake for about 30-40min or until golden and cooked through @healthyharvestsydney

22.01.2022 One thing I am loving about time off is being able to spend more time in the kitchen. Not in a rush - being able to slow down and enjoy the process of pastry making, baking and making fun dinners

22.01.2022 Spinach & Almond pesto 50g Parmesan cheese 60g baby spinach 30g almonds... 1 clove garlic 100g olive oil Pinch salt Process all ingredients together until desired consistency reached Great added to salads, wraps or as a condiment to bbq’s >>> stay tuned for the dish I used this in!

21.01.2022 Unfortunately didnt get a chance to cook my beets this week - so whipped them into some relish this morning! No waste and a delicious condiment to add to our curries, salads and BBQs this week... see previous post (a few posts back) for recipe!

19.01.2022 CHICKPEA CRUST A few people have been asking me about the chickpea tart crust I made over the weekend, so thought I would share! Grain free, gluten free and super easy! 1 1/2 cups chickpea flour 1/2tsp fine sea salt... 64g coconut oil or softened unsalted butter 3Tbs cold water 1Tbs maple syrup In a medium bowl, whisk together the chickpea flour and salt. Add the softened coconut oil (or butter), water and maple syrup; using your fingers, work the butter into the flour mixture until completely blended. Evenly press the dough into the bottom and sides of a 9-inch pie plate, crimping edge, if desired. Loosely cover with plastic wrap and refrigerate for at least 1 hour or freeze for 20 minutes. Preheat oven to 180 degrees. Prick the bottom of the crust and par bake for 10min. Then add filling and continue as you would!

19.01.2022 This warmer weather calls for SALAD SEASON! Bright colours, strong flavours and texture. Fresh herbs add that extra special touch

19.01.2022 Great grandmas rolling pin lending me a helping hand with my wholemeal tortillas ready for dinner tonight Minimising the packaged foods we consume with the aim to make as much from scratch as possible - not only does it save on packaging waste, yet also limits the additives and preservatives found in processed foods

19.01.2022 TACO TUESDAY Crumbed cauliflower, refried beans, pickled cabbage and coriander on home made wholemeal tortillas Crumbed cauliflower:... 1 head of cauliflower, cut into florets 80g breadcrumbs 30g shredded coconut 1.5tsp smoked paprika 1tsp cumin 1/2tsp garlic powder 1/4tsp turmeric 1/4tsp pepper 1 egg, beaten In a shallow bowl, mix together breadcrumbs, coconut and spices. Preheat oven to 200 degrees C and line a tray with baking paper. Dip cauliflower florets into egg and then coat in crumb mixture. Bake for 20-30min or until golden. Pickled cabbage: 150g shredded purple cabbage mixed with 20g white wine vinegar. Cover and refrigerate until ready to use

18.01.2022 Mixing up the pastie game! Broccoli, pumpkin and cheese pasties were a delicious addition to our meals this week. Try to think outside the box and base your pie/pastie on vegetables or legumes to boost your fibre intake

18.01.2022 DIETARY HABITS TO OPTIMISE GUT HEALTH

18.01.2022 SUNDAY noodle salad 1/3 wombok cabbage 1/3 purple cabbage 1 packet Changs crunchy noodles... 4 spring onions 100g slivered almonds Follow the remainder of the recipe on the back of the Changs packet - always a winner!

18.01.2022 Chunky sweet potato and cashew dip 600g sweet potato (cubed, tossed in olive oil and roasted at 200 degrees C or until soft) 90g EVOO 90g cashews... 5 sprigs coriander 1tsp turmeric 1tsp brown sugar 1tsp Moroccan seasoning 1 clove garlic 70g water Place all ingredients in a food processor until desired consistency achieved

17.01.2022 Breakfast was on point...turmeric eggs and wilted garlic greens @milkhausmilton

17.01.2022 Outfit blending the other weekend...love the colour of beetroot hommus (and equally love my @ninelivesbazaar dress!). It’s such a great way to bring a pop to grazing platters, wellness bowls and snacks 1 can chickpeas 1 small beetroot, peeled 1 garlic clove... Juice of 1.5 lemons 1Tbs tahini 20g olive oil 1tsp ground cumin Pinch of salt and pepper Blend together in food processor until desired consistency achieved.

17.01.2022 The thing I love most about receiving my weekly veg box from @healthyharvestsydney is deciding what to cook with the fresh ingredients! Sure, they may not be what I would routinely buy - but thats the best bit! It makes me try different recipes, combinations, dressings and best of all FOOD! Mixing up your meals with variety is what keeps it interesting and assists you in making healthy choices Peanut Soba Noodle Slaw 1/4 purple cabbage, finely shredded 1/4 green cabbage/wom...bok, finely shredded 2 spring onions, diced 2 carrots, finely diced or grated 90g soba noodles cooked and cooled 2-3Tbs natural peanut butter 1 garlic clove, minced 1cm ginger, finely grated 3Tbs rice wine vinegar 1Tbs sesame oil 3Tbs soy sauce 2Tbs honey Whisk together peanut butter, rice wine vinegar, sesame oil, soy sauce, honey ginger and garlic. Toss with remaining ingredients in a large salad bowl. Top with crushed peanuts and fresh coriander leaves.

17.01.2022 This would be one of the most delicious crusts I have made yet 150g rolled oats 70g almonds 40g sesame seeds... 50g Parmesan cheese 1/4tsp salt 80g water Milled together. Turn into a greased flan tray and rest for 10min. Press into tray and bake at 180 degrees c for 10min. Remove from oven and rest until ready to fill I filled mine with delicious organic mushrooms, spinach and kale from @healthyharvestsydney; 4 eggs and 1/2 cup of milk, sprinkle of thyme and nutmeg. Topped with crumbled feta and baked for another ~30min or until golden

16.01.2022 Nothing smells better on a rainy Sunday than FRESH spinach & feta scrolls - straight outta the oven

15.01.2022 Home made refried beans - aint no tinned ones in this household! Using the power of herbs and spices for flavour rather than the copious amounts of salt in the tinned varieties. Definitely a consideration if you have a history of cardiac or kidney issues..

14.01.2022 In the spotlight - ARTICHOKES most popular form is canned artichoke hearts in oil or marinade also available frozen or fresh 5.4g fibre/100g... high in vitamin C and magnesium try steaming or roasting whole serve with a vinegarette, hollandaise or aioli on pita or an artichoke dip .... they’re pretty See more

14.01.2022 Getting the hang of this sourdough thang.... pumpkin seed & chia loaf. Any locals, shout out if you want some starter! Have some that Im happy to pass on

13.01.2022 Creamy salmon with tomatoes & spinach 400g salmon fillets, skin on 2Tbs olive oil 3 garlic cloves, minced... 1 bag spinach leaves 200g cherry tomatoes, halved 1Tbs butter 1/2 cup Carnation light n creamy cooking cream (**has less than half the fat/saturated fat of regular cream**) 1/4 cup shredded Parmesan 1Tbs each of flat leaf parsley and basil Heat olive oil over med-high heat. Cook salmon, skin side up for 8min or until 3/4 cooked. Flip and cook for another 2min, remove from pan. Add butter and melt over low heat. Add garlic and cook for 2min. Add tomatoes and cook for about 1min or until soft. Add spinach and cook for 1min or until starting to wilt. Add cooking cream, Parmesan and herbs. Bring to a simmer and then reduce heat and cook for 2min. Return salmon to pan and cook for about 3min or until heated through.

13.01.2022 Grain free chicken schnitzels (later topped with a delicious parmi sauce and melted cheese ) Rather than breadcrumbs, these chicken breast schnitzels were coated with a sunflower and sesame seed crumb - boosting omega 6 fatty acids, fibre and calcium ... 50g sesame seeds 50g sunflower seeds 2tsp Italian herbs 1tsp onion powder Process together until a light crumb is formed (not powder).. coat schnitzels with crumb and lightly fry in olive oil until golden

12.01.2022 Risotto is a real winter warmer - but sometimes it can be loaded with calories and saturated fat from the large quantities of butter, cheese and cream used in cooking. Not this recipe! Loaded with veggies and a sprinkle of Parmesan, its the perfect addition to your winter recipe collection. Pumpkin & Spinach Risotto serves 4... 1 red onion, diced 200g pumpkin, grated 2 garlic cloves, minced 1/2 bunch fresh basil, leaves chopped 1 cup Arborio rice 1/2 cup peas 200g baby spinach 2tbs parsley leaves, chopped 2Tbs sunflower seeds 4Tbs grated Parmesan 4 cups vegetable stock In a large frypan, sauté onion and garlic in olive oil until translucent. Add basil and stir. Add rice to pan and mix until well coated. Add stock and bring to a gentle simmer for about 20min, stirring often. Cook until most of the water is absorbed. Add pumpkin and peas and cook for 5min. Add Parmesan, sunflower seeds, baby spinach and Parsley, stir until cheese is melted.

12.01.2022 Grazing deliciousness - filling it up with fresh fruit, veg and nuts for balance

11.01.2022 Coming in hot to the New Year Wholemeal spinach and cheese scrolls - freshly baked

10.01.2022 SATURDAY post run . pre work

09.01.2022 I was never a huge fan of bok choy until we had it at a restaurant in a delicious soy, ginger and garlic sauce. Ever since, it is my go to way of cooking Asian greens! Did you know? Bok choy is an excellent source of vitamin A one cup gives you 60 per cent of your daily requirement. It is also a good source of vitamin C and is rich in vitamin K. Heat 1tsp of olive oil (you could use a dash of sesame) in a fry pan. Add 1 clove of finely chopped garlic and 1tsp grated ginger, fry until fragrant. Add greens and cook until tender (I lightly steamed my broccoli first) and then pour over 1-2Tbs soy sauce (or enough to cover your veg). Cook until most of soy sauce has coated greens.

09.01.2022 Got to experience the magic that is @firedoor_surryhills last night - if you’re a foodie like me, get yourself there

09.01.2022 Recommending my clients consume fish 2-3 times per week to ensure they obtain adequate omega 3 unsaturated fats only to realise I am guilty of not meeting these requirements! Ive never been a huge lover of seafood so need to keep it interesting for me to get excited about it. Salmon, quinoa, feta and greens salad 500g salmon fillets (I cheated and purchased the @colessupermarkets salmon fillets with lemon & herb crumb - followed baking instructions)... 200g mixed salad leaves, sliced (I used a mix of baby spinach and kale) 1/2 red capsicum, diced 2 spring onions, diced 200g cherry tomatoes, diced 4 sprigs coriander, leaves 2 sprigs flat leaf parsley, leaves 150g feta 1tsp Dijon mustard 1Tbs white wine vinegar 1Tbs olive oil 1/2 cup quinoa, cooked (will make 1 cup) Pumpkin seeds Dried cranberries Bake salmon at 200 degrees C until cooked to your liking (about 20min) In a blender, add 100g feta, mustard, vinegar and olive oil. Blend together for a few seconds. Add capsicum,spring onions and herbs - blend together and set aside. In a large bowl combine all ingredients and toss. Flake salmon and stir through. Sprinkle with remaining feta, pumpkin seeds and cranberries @healthyharvestsydney

08.01.2022 Finding it hard to eat enough fish? Rich in omega 3 fats, which protect against inflammation, we should aim for 3 fish meals per week. The hardest part is keeping things interesting to make sure you enjoy your meals! Next time try this Chilli Ginger sauce : 3cm piece of ginger... 1 garlic clove 1 shallot 2 sprigs of coriander 1 chilli 1Tbs lemon juice 2Tbs soy sauce 2tsp honey Finely chop and mix all ingredients together. Paste 2Tbs over fish and bake in the oven/pan fry in a non stick pan. I served mine with steamed green veg (broccoli, zucchini, bok choy) and additional chilli ginger sauce See more

08.01.2022 Because it’s just as important for our furry friends to eat well too! 50g rolled oats 140g wholemeal flour 140g natural peanut butter... 1 banana, mashed 1 egg Preheat oven to 190 degrees C. Combine all ingredients together and work into a dough, if too wet add some extra flour. Roll out between 2 sheets of baking paper. Cut out with cookie cutters and place on baking trays. Bake for 20min or until golden. Turn oven off and leave trays in oven to allow to dry out further. Puppy of approval and begging for more!

07.01.2022 A flash back to the most gorgeous dinner party thrown by one of my close friends. Still yet to replicate this grains salad - so many pops of texture and flavour

06.01.2022 Well this was delicious... @keepitcleanergrocery

05.01.2022 Home made spinach pesto is the perfect accompaniment to my pasta Try the @vettapasta high protein range or even try substituting with pulse pasta for something different! What’s your favourite?

05.01.2022 GINGER - historically used for GI upset such as flatulence, constipation, bloating, nausea and morning sickness . Curried pumpkin & ginger soup 3 small brown onions, diced... 2cm piece of ginger, finely grated 2Tbs curry powder 2Tbs olive oil 600g pumpkin, cut into big chunks 700ml veg stock Pepper to taste Sauté onion in olive oil until translucent. Add ginger and curry powder until fragrant. Add to a large saucepan with pumpkin and veg stock, bring to the boil and reduce to a simmer. Cool until pumpkin is tender. Blend until smooth. Serve with crusty sourdough.

04.01.2022 Buddha bowls / wellness bowls / goodness bowls......whatever you like to call them! Such a great opportunity to nourish your body with whole grains, legumes, fresh veggies and protein of your choice. Topped with nuts and seeds of choice - try making one for yourself this week! Pictured: quinoa, chickpeas, kale, spinach, carrot, broccoli, basil, Haloumi, toasted pepitas, dried cranberries and hemp seeds with an olive oil balsamic dressing

04.01.2022 First attempt at home made sourdough - its a winner

03.01.2022 On the menu for lunches this week - pumpkin soup and home made sourdough 1/2 butternut pumpkin 1 brown onion, quartered 1 clove garlic... 500ml vegetable stock Salt and pepper Preheat oven to 200 degrees C. Place diced pumpkin, garlic and onion on a lined baking tray and drizzle with olive oil. Roast for about 40min, remove from oven and allow to cool slightly. Add pumpkin, stock and cracked pepper; blend until smooth. Served with crunchy sourdough

03.01.2022 Sweet Potato & Feta sausage Rolls 4 sheets pf ready rolled puff pastry, thawed 1 egg, beaten 650g sweet potato, cut into 2cm pieces, steamed until soft... 200g feta, crumbled 1 brown onion, diced 2 sprigs of coriander, leaves only, finely chopped 2Tbs harissa Preheat oven to 190 degrees C and line 2 baking trays with baking paper. Sauté onion in olive oil until translucent. Add coriander leaves and harissa. Once sweet potato is cooked, set aside on paper towel to drain. Mix together sweet potato, feta and onion/spice mixture in a large bowl, slightly mashing if required. Cut each pastry sheet in half. Place 1/8 potato mix down the long side of the pastry. Fold over and press together. Repeat with remaining pastry and mixture. Brush with egg and sprinkle with sesame seeds. Cook for 30min or until golden.

03.01.2022 nutritionsolutions

03.01.2022 eating out I often hear from my clients that they are hesitant to eat out in fear of sabotaging the hard work they have achieved. Food is often the centre of social events which are just as important for our health and well-being. My key points when eating out: don’t skip meals ahead of time in order to save room for the food when out. This will often result in over eating energy dense foods because you are ravenous!... opt for grilled options with plenty of veg / salad, hold the chips share an entree and/or dessert rather than having a three course meal to yourself go easy on the alcohol - drink a glass of water between each drink and ensure you remain hydrated See more

02.01.2022 Smooshed - love some greens with brekky

02.01.2022 What’s for dinner tonight?! Love the fresh summer flavours as we head into the warmer months. Experiment with salads - think fresh flavours, colour and texture Bean Salad... Green beans, steamed and refreshed under cold water 1 x can 4 bean mix 1/2 red capsicum, diced 1/2 green capsicum, diced 100g gherkins, diced 2 large handfuls of leafy greens 5 sprigs flat leaf parsley, diced 2 shallots, diced Italian dressing (olive oil, white wine vinegar, Italian herbs)

02.01.2022 Always excited to come home on a Monday and see what organic goodness @healthyharvestsydney has left on my doorstep

01.01.2022 Recent studies in Korea and China have been advertised stating that eggs may be linked to an increased risk of CVD and type 2 diabetes. However, take caution with interpreting these results! They are population based studies, not clinical studies, which may be skewed with positive associations isolated to particular population groups. Overall dietary patterns, physical activity and genetics effect the development of type 2 diabetes more than a single food such as effs. Diabetes Australia recommends that individuals with diabetes follow the Australian Dietary Guidelines which supports the consumption of eggs daily

01.01.2022 But seriously....how good are @healthyharvestsydney providing the fresh organic goods for this number