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25.01.2022 HEALTH IS A PROJECT you can’t expect it to come easy. You need to break it down & chip away at it. It takes perseverance, planning & hard work. It may be uncomfortable & you should feel challenged. Don’t expect to achieve everything at once, break the project into smaller goals & focus on one thing at a time. There will be hiccups along the road, but that’s ok it’s NORMAL..assess, evaluate & get back on track. Today I started back running...ouch. You can see the result... of how it left me in this pic. Although I’ve kept fit, I haven’t been running for 3mths so I can’t expect to start back where I left off. It will take perseverance & will definitely be uncomfortable but I’ll take it one step at a time. #healthyhabits #healthyhabitsforlife #healthcoaching #lookafteryourself #healthylife #nutritionmatters #eatforhealth #nutritioniskey #healthychoices #foodie #nourish #nutrition #nutritionist #eatrealfood #personalisednutrition #wellbeing #onlinenutritionist #onlinenutrition See more

25.01.2022 GET SOME COLOUR ON YOUR PLATE || here’s one I filmed while back with the talented @jeanieirving This coleslaw keeps well in the fridge so is a great one to prep & use for lunches during the week to get a variety of colourful veg in your diet. Multiple colours = multiple nutrients ... #eatarainbow #guthealth #eatmoreveg #mealprep #antiinflammatory #glutenfree #antiinflammatorydiet #foodasmedicine #nutritionalmedicine #healthyrecipes #nourishment #nourishyourbody #wholefoodie #lookafteryourself #healthylife #nutritionmatters #eatforhealth #nutritioniskey #geelongnutritionist #healthychoices #foodie #nourish #nutrition #eatrealfood #personalisednutrition #wellbeing #geelonghealth #geelonglife See more

25.01.2022 LENTIL, ROCKET & HALOUMI SALAD a great way to bump up fibre is to add some legumes like lentils to your salad. Why should you care about fibre? A few reasons are, it can help fill you up, it helps to lower cholesterol levels, is great for your gut bugs & for the ladies, helps to excrete the harmful type of oestrogen. 1 x 400g can brown lentils, rinsed, drained 1 x 250g punnet grape tomatoes, halved 2 small cucumbers, ends trimmed, halved lengthways, thinly sliced... 60g baby rocket leaves 1 x 180g pkt haloumi cut into slices Dressing: 1 tablespoon fresh lemon juice 1/2 teaspoon caster sugar 2 tablespoons olive oil Combine the lentils, tomato, cucumber, & rocket in a large bowl. Slice haloumi & pan fry in a little oil until brown on both sides. Set aside to cool. Make dressing - Place the lemon juice, sugar and 2 tablespoons of oil in a small bowl. Season with salt and pepper. Whisk to combine. Drizzle the dressing over salad & stir to combine. #saladrecipe #legumes #lentilrecipe #fibre #glutenfreerecipes #healthydinner #healthycooking #glutenfree #wholefoodie #lookafteryourself #nutritionmatters #eatforhealth #nutritioniskey #healthychoices #foodie #nourish #nutrition #eatrealfood #personalisednutrition #wellbeing #corporatehealth #onlinenutrition #onlinenutritionist See more

24.01.2022 5 INGREDIENT SNICKERS SLICE more please is what you’ll be saying when you try this delicious & super easy to make slice. Perfect with a cuppa...actually who am I kidding, perfect for anytime! Thanks @seewant ... 3 cups puffed brown rice 4 tbsp peanut butter 4 tbsp honey 1 cup chopped peanuts 200g dark chocolate toast the puffed rice in a frypan for 5mins until golden & transfer into a large bowl in a saucepan on low heat combine peanut butter & honey pour honey/peanut butter into bowl with puffed rice, add in chopped peanuts & mix transfer to a lined square baking tin & press mixture down so it holds together melt chocolate & spread over slice top with chopped peanuts & a sprinkle of salt & refrigerate for 30mins before slicing #glutenfreebaking #snickersslice #5ingredients #peanutbutter #chocolate #covidbaking #glutenfree #wholefoodie #lookafteryourself #healthylife #nutritionmatters #eatforhealth #nutritioniskey #healthychoices #foodie #nourish #nutrition #nutritionist #eatrealfood #personalisednutrition #wellbeing #onlinenutritionist #onlinenutrition See more

24.01.2022 HALOUMI LOVERS UNITE I can’t profess to know any health benefits of haloumi but I can say it’s damn delicious! This combo of chicken, lemon, honey & haloumi is so good, you may just want to tattoo the recipe on your arm From @goodfoodau CHICKEN & HALOUMI BAKE WITH HONEY & LEMON... 5 chicken marylands (I used chicken lovely legs as that’s all I could find) 200g haloumi, sliced about 2cm thick 3 lemons, halved 1 head of garlic, halved horizontally 2-3 large sprigs rosemary, plus extra to serve Marinade 2 tsp dried oregano 3 tbsp honey, plus extra to serve cup olive oil Preheat oven to 180C. Add the chicken skin-side-up, haloumi slices, lemon halves, garlic and rosemary to a large roasting dish (about 30-40cm) in a single layer. Mix the marinade ingredients in a small jug then pour over the chicken and haloumi pieces. Season generously with salt and pepper and place in the oven. Roast for 40-45 minutes or until chicken is golden brown and juices run clear when pierced with a skewer. From about the 30-minute mark, keep an eye on the chicken if the skin and haloumi pieces are taking on too much colour, cover with foil for the remaining cooking time. #traybake #onepanrecipe #haloumi #chickenrecipes #onepanmeal #glutenfreerecipes #healthydinner #healthycooking #glutenfree #wholefoodie #lookafteryourself #nutritionmatters #eatforhealth #nutritioniskey #geelongnutritionist #healthychoices #foodie #nourish #nutrition #eatrealfood #personalisednutrition #wellbeing #onlinenutrition #onlinenutritionist See more

24.01.2022 VIETNAMESE SALAD perfect for a summery night. We had this with homemade chicken satay skewers...mmmmm. How good is a dose of warmer weather! 1/2 Chinese cabbage, shredded 2 carrots, grated... 1/2 cup mint, shredded Handful coriander, chopped roughly Dressing: 2 spring onions, chopped 3 cloves garlic, crushed 1 tbsp rice vinegar 3 tbsp fresh lime or lemon juice 3 tbsp fish sauce 3 tbsp extra virgin olive oil Fresh chilli chopped or shake of chilli flakes combine all salad ingredients in a bowl and mix until combined place all dressing I ingredients in a jar & shake well mix dressing through salad - only use the dressing you need for the portion you are eating immediately (otherwise the leftover salad will go soggy) #vietnamesesalad #saladrecipe #asianrecipe #glutenfreerecipes #healthydinner #healthycooking #glutenfree #wholefoodie #lookafteryourself #nutritionmatters #eatforhealth #nutritioniskey #healthychoices #foodie #nourish #nutrition #eatrealfood #personalisednutrition #wellbeing #corporatehealth #onlinenutrition #onlinenutritionist See more

23.01.2022 In case you missed my presentation- link is here https://youtu.be/aFExL8qBbPs

22.01.2022 TOO EASY || lunches don’t have to be hard. Today I cooked up some pulse pasta (because it’s high in protein & fibre), added some chopped supermarket roast chicken (no skin), chopped spinach, red capsi and stirred through basil & cashew pesto Super satisfying & keep me going all arvo ... #healthylunchrecipes #mealprep #energyfood #proteinrecipes #eatarainbow #guthealth #eatmoreveg #antiinflammatory #glutenfree #easyhealthyrecipes #foodasmedicine #nutritionalmedicine #healthyrecipes #nourishment #nourishyourbody #wholefoodie #lookafteryourself #healthylife #nutritionmatters #eatforhealth #nutritioniskey #geelongnutritionist #healthychoices #foodie #nourish #nutrition #eatrealfood #personalisednutrition #wellbeing #geelonghealth See more

22.01.2022 HEALTHY SLAB CAKE || I know so many people struggling with extra snacks creeping in while at home more often through this shi*ty pandemic. This recipe offers a low sugar alternative which is great with a cuppa - the only sweetener is the fruit. If you have a sweet tooth you could add a couple tbsp brown sugar or spread some jam on it, but the point of it is to help reduce sugar so try without first! This one is even healthy enough to eat for brekkie Thanks @seewanteat fo...r this one Banana, Blueberry & Peanut Butter Swirl Cake 3 overripe bananas, mashed 3 eggs 1tbsp vanilla extract 1 cup almond milk 2 cups buckwheat flour 1 tbsp cinnamon 1 tsp baking powder 1 cup frozen blueberries 3 tbsp peanut butter Preheat oven to 180 degrees Mash bananas in a bowl, then add eggs, almond milk & vanilla, stir to combine Add flour, cinnamon & baking powder & combine until smooth Fold through the frozen blueberries Place mix in square tin then swirl through peanut butter on top Bake for 30-40mins #sugarfreerecipes #glutenfreebaking #glutenfreecake #dairyfreerecipes #glutenfreerecipes #healthybaking #glutenfree #wholefoodie #lookafteryourself #healthylife #nutritionmatters #eatforhealth #nutritioniskey #geelongnutritionist #healthychoices #foodie #nourish #nutrition #nutritionist #eatrealfood #personalisednutrition #wellbeing #onlinenutritionist #onlinenutrition See more

22.01.2022 CARROT CAKE SLICE Get into a bit of weekend baking with this whole foods, low sugar cake that also manages to sneak in some veggies. For anyone that has high cholesterol, oats are an awesome food to include as the beta-glucan in oats has been shown to lower cholesterol levels. Thanks to @thefoodmedic for this one. CARROT CAKE SLICE... 200g oat flour (blitz oats in food processor) 1 egg or flax egg 50ml extra virgin olive oil 1 teaspoon of vanilla extract 1 ripe banana, mashed 75ml milk or plant milk alternative 1 and 1/2 teaspoons of baking powder 1/2 teaspoon of cinnamon 1/4 teaspoon of nutmeg 1/4 teaspoon of allspice 50g soft brown 200g grated carrots (approximately 2 carrots) Crushed pecans to decorate FOR THE FROSTING: 70g cashew nuts (soaked in boiling water for an hour) 80ml coconut cream 1 tablespoon of maple syrup 1 teaspoon of vanilla extract 2 teaspoons of lemon juice 15ml oil 2 tablespoons of icing sugar Start by making the frosting, by adding all of the frosting ingredients into the food processor and blitzing until smooth. Empty the mixture into a bowl and place in freezer. Preheat oven to 180C and grease a square baking tin. In a mixing bowl, combine oat flour, baking powder, cinnamon, nutmeg, allspice and sugar. In a separate mixing bowl combine egg, oil, banana, vanilla extract, plant milk alternative and grated carrots. Pour the wet ingredients into the dry and mix until completely combined. Empty mixture into baking tin, and bake in oven for approx. 25 minutes until a toothpick comes out clean. Meanwhile give your frosting a stir, and place back into the freezer. Take baking tin out of the oven and leave to cool completely, before removing the bars from the tin, and covering with the frosting. Cut into squares, and sprinkle with crushed pecans. #vegetables #carrots #wholefoodbaking #lowsugarbaking #glutenfree #glutenfreebaking #oats #lowercholesterol #foodasmedicine #lowercholesterolnaturally #healthyfood #healthyeating #nutritionist #onlinenutritionist See more

22.01.2022 PESTO POWER || pesto is so versatile & elevates food to the next level. Use it on roasted veg, toast with eggs, mix through pasta, serve as a dip with carrot sticks or crackers, spread on sandwiches, mix through soup, the options are endless. So healthy too as it’s packed with phytonutrient rich herbs & extra virgin olive oil which are both anti-inflammatory. I love this version as it uses savoury yeast flakes instead of cheese however still tastes cheesy & is perfect for ...those that can’t tolerate too much dairy. I always have some in the fridge - keeps well & freezes well too. MACADAMIA PESTO 40g basil leaves 1 clove garlic 1/4 tsp salt 60g extra virgin olive oil 1tbsp white vinegar 160g macadamia nuts 1 tbsp savoury yeast flakes place all ingredients into a blender mixer bowl & blitz until desired consistency. #pesto #dairyfree #macadamias #energyfood #quickrecipes #guthealth #easyhealthyrecipes #eatmoreplants #glutenfreerecipes #healthyrecipes #familymeals #fitfoodie #foodforfuel #foodasmedicine #eatwell #lookafteryourself #personalisednutrition #wholefoods #eatwholefoods #geelongnutritionist #geelongwomeninbusiness #geelong #geelonglife #geelonghealth See more

21.01.2022 MOROCCAN CHICKEN BAKE || gotta love a meal you can toss together quickly & pop in the oven & done! Trust me when I say this is super tasty - if you don’t have all these spices make it your mission to go out & get them as they will be ones you can use time & time again. 500-700g boneless skinless chicken thighs 1 large sweet potato, cut into 1.5cm cubes 2 cups small cauliflower florets... 1 red onion, cut into chunks 3 large carrots, sliced thickly chunks 3 tablespoons olive oil 1 1/2 teaspoons ground cumin 1 1/2 teaspoons ground turmeric 1 1/2 teaspoons ground cinnamon 1/2 teaspoons garlic powder 1/4 teaspoon cayenne pepper 1/2 teaspoon salt Preheat oven to 200 degrees. Line 2 baking trays with baking paper. Set aside. Add chicken thighs, sweet potato cubes, cauliflower, onion chunks, carrot chunks into a large bowl. Add in olive oil, turmeric, cinnamon, cumin, garlic powder, cayenne pepper and salt and pepper. Toss all of the ingredients together until well combined and spices evenly coat chicken and veggies. Pour onto prepared baking tray. Bake for 25-35 minutes, rotating the pan(s) and stirring vegetables halfway through to encourage even cooking. You’ll know it’s done when the carrots and sweet potatoes are fork tender. #midweekmeals #quickrecipes #guthealth #easyhealthyrecipes #eatmoreplants #glutenfreerecipes #healthyrecipes #familymeals #fitfoodie #foodforfuel #foodasmedicine #eatwell #lookafteryourself #personalisednutrition #wholefoods #eatwholefoods #geelongnutritionist #geelongwomeninbusiness #geelong #geelonglife #geelonghealth See more

21.01.2022 THAT’S A WRAP so our 3mths in the Snowy Mountains is up & I am feeling so loved up We took a risk when we packed up our belongings in June - not knowing whether the snow season would go ahead, or how long for, but committing to pay a small fortune in rent, all in hope. Well it turned out better than we thought. Although it wasn’t a normal season - Gus’s snowboarding coaching program was cancelled & it was deemed the worst snow falls in 20yrs, we made the most of what we... had. I switched from skis to a snowboard & went from spending more time on my butt at the start, to riding blue runs & having a ball - shoutout to Jackson @tab_snow for the online coaching & Ryan for the early season tips. @duckduckguuss learnt a ton of new tricks, thanks @ryantiene for support, @wazzeh & @rypap for filming, pics & rides up the hill, & the @perisher_parks crew for putting up with him - I know it can be hard, I have to live with him To afford rent I needed to find housemates - been awhile since I’ve lived on a share house but I found some on Facebook (risky!) and @wander_flux_ turned out to be the best peeps eva Lastly, thanks to all of you for putting up with my snow spam & being slack at posting recipes. I’ll be back to my own kitchen & onto it again soon! See more

20.01.2022 DELICIOUS & EASY || two things everyone wants in a recipe! My hubbie, who lets just say, finds cooking a ‘challenge’ cooked this one & he did a stellar job. So dare I say...anyone can make? Thanks to @themediterraneandish for this one MOROCCAN CHICKEN... For Spice Rub 1 1/2 tbsp ras el hanout 1 1/2 tsp ground cinnamon 1 tsp sweet paprika 1 tsp ground ginger 1/2 tsp black pepper For Chicken 1 whole chicken cut into bone-in pieces (or 7 to 8 pieces of chicken with bone in salt extra virgin olive oil 1 onion, chopped 4 garlic cloves, peeled and minced chopped fresh coriander 1 lemon, thinly sliced (or rind of 1 preserved lemon) 3/4 cup pitted green olives 1/4 cup raisins 1/4 cup chopped dry apricots 3 tbsp tomato paste 1 1/2 cup chicken stock Toasted slivered almonds, to your liking, optional In a small bowl, combine ras el hanout and the remaining spices to make the rub. Pat chicken pieces dry and season lightly with salt on both sides. Now, rub the chicken all over with the spice rub (if you kept the skins, make sure to apply the spice rub underneath the skins for best flavor.) Set aside in room temperature for 40 to 45 minutes or so (or, if you have the time, cover and refrigerate for 2 hours or overnight. If you do this, take chicken out of fridge and let it rest at room temperature for a few minutes before cooking.) In a deep ceramic pan, heat 2 tbsp extra virgin olive oil over medium-high heat until shimmering but not smoking. Add chicken (skin side down, if you kept skin) and brown for 5 minutes. Turn over and brown on the other side for another 3 minutes or so. Lower heat to medium-low and add onions, garlic, and coriander. Cover and cook for 3 minutes, then add lemon slices, olives, raisins, and dried apricots. In a small bowl, mix the tomato paste and chicken broth. Pour mixture on top of the chicken as it cooks. Bring to a simmer for 5 minutes, then, keeping heat on medium-low, cover and cook for 30-45 minutes until chicken is tender and cooked through. Garnish with more fresh coriander and toasted almonds, if you like. Serve with loads of veg or salad, cous cous or rice or cauli rice.

19.01.2022 These are my go-to muesli bars - so yummy & easy

19.01.2022 GLAZED SALMON I consider this a gateway salmon. If you have any fussy salmon eaters then this one should covert them. Oily fish such as salmon (tuna, sardines, mackerel) are high in omega 3 fats which our body can’t make - this is why they’re known as essential fats. Omega 3 fats have an anti-inflammatory action in the body & due to this have been researched to show health benefits for a number of things including reducing cholesterol levels, reducing depression & anxie...ty symptoms, reduce ADHD symptoms & reducing blood pressure. https://thepassionatenutritionist.com.au/glazed-ginger-oys/

19.01.2022 CROWD PLEASER want a salad that is not only simple to prepare but also a crowd pleaser? Let's face it - this time of year is a little nuts, so the next BBQ you need to bring something, volunteer to bring this salad. Trust me - this one is sure to have someone ask "can I have the recipe?". CASHEW, CURRANT and BROWN RICE SALAD I cup brown rice 1 cup currants... 1 red capsicum 1/2 cup spring onions, chopped 1/2 cup parsley, chopped 150g cashews (unsalted, dry roasted) 4 tablespoons sunflower seeds 4 tablespoons pumpkin seeds Dressing: 1/2 cup extra virgin olive oil 4 tbsp teriyaki marinade 1 clove crushed garlic Cook brown rice according to directions, and allow to cool. While cooking, dice red capsicum, chop spring onions, chop parsley and place in a bowl with all other salad ingredients. Add rice and stir to combine. Mix all dressing ingredients together and pour over salad. Stir well. Keeps well in the fridge so perfect for leftover lunches, with some added protein and green salad. #brownrice #saladdays #saladrecipes #healthyrecipes #easysalad #summercooking #summerrecipes #wholefoodie #nourishyourbody #nutritionmatters #eatforhealth #torquaynutritionist #onlinenutritionist #personalisednutrition #corporatenutrition #geelonghealth #corporatehealthandwellness #cleanRecipe See more

19.01.2022 SUPERCHARGE YOUR BREKKIE I always advise people to look for opportunities of how they can supercharge their food. How can you give your meal some more nutrients? For this reason I love using homemade pesto instead of butter on my toast. It adds healthy omega 3 fats from the extra virgin olive oil & nuts and antioxidants from basil & garlic. This one uses savoury yeast found in health food section of the supermarket instead of cheese, so is lactose free which is great as man...y can’t tolerate lactose. MACADAMIA PESTO 40g basil leaves 1 clove garlic 1/4 tsp salt 60g extra virgin olive oil 1tbsp white vinegar 160g macadamia nuts (or cashews) 1 tbsp savoury yeast flakes place all ingredients into a blender mixer bowl & blitz until desired consistency. #breakfast #breakfastrecipe #superchargefood #glutenfreerecipes #healthycooking #glutenfree #dairyfreerecipe #wholefoodie #lookafteryourself #nutritionmatters #eatforhealth #nutritioniskey #healthychoices #foodie #nourish #nutrition #eatrealfood #healthcoach #personalisednutrition #wellbeing #corporatehealth #onlinenutrition #onlinenutritionist See more

19.01.2022 Free event! I get lots of questions about the flexitarian diet - what people often don’t understand is you can still eat meat (just less of it) & the diet has been shown to have loads of health benefits.

18.01.2022 ANOTHER QUICKIE || got to love a quick weekday nutritious meal. You only need a few ingredients for this curry but it certainly doesn’t disappoint in flavour. There may have been some bowl licking... BUTTER CHICKEN 1 tbsp extra virgin olive oil 1 large onion, diced... 4 garlic cloves, crushed 4 tsp @screamingseeds butter chicken spice blend 3 tbsp tomato paste 2 tbsp fish sauce 1 tsp sea salt 2 tbsp lemon juice 1 x 400 ml can coconut cream 700 g chicken thigh or breast fillets, cut into bite-sized pieces Coriander leaves, to serve Steamed rice & veggies to serve Slice chicken into bite-sized pieces and stir through 2 of the teaspoons of butter chicken spice blend. Refrigerate for up to an hour to allow flavours to infuse. Heat four tablespoons of oil in a large saucepan over medium heat. Add the onion and sauté for four minutes until translucent. Turn the heat down to low and stir in the garlic and remaining spice blend. Add the tomato paste and fish sauce and cook for one minute. Add the salt, lemon juice, coconut cream and mix well. Turn the heat up to medium and bring the sauce to a simmer. Add the chicken and stir until well coated with the sauce. Cover the pan with a lid and cook, stirring occasionally, for 20 to 25 minutes, or until the chicken is cooked through and the sauce has thickened. Garnish with the coriander and serve with steamed rice & veg. #curryinahurry #midweekmeals #quickrecipes #eathealthy #kidfriendlyrecipes #easyhealthyrecipes #eatmoreplants #glutenfreerecipes #healthyrecipes #familymeals #fitfoodie #foodforfuel #foodasmedicine #eatwell #geelongnutritionist #healthychoices #foodie #nourish #nutrition #healthyrecipes #personalisednutrition #wellbeing #foodforfuel #geelonghealth #geelonglife #geelongwomeninbusiness See more

18.01.2022 CHICKEN TERIYAKI LUNCH BOWLS Sorry for the long intermission! I am back now invigorated to help you with your health. These lunch bowls are so good to have on hand. So many of us get to lunchtime, are starving & then just grab whatever is in sight & quick. By doing a bit of weekend meal prep, you will make sure you’ve got a balanced meal ready to go. Just add some salad leaves. Makes about 4 bowls ... TERIYAKI SAUCE: 125ml soy sauce or tamari 100ml mirin 100ml sake 30g caster sugar BOWLS: 500g chicken thighs Mixed rice - brown, red, quinoa - cooked 1 bunch broccolini 1 bunch asparagus Edamame Sweet potato, diced place all sauce ingredients in a small saucepan & heat until sugar is dissolved - set aside cook rice dice sweet potato, coat in extra virgin olive oil & herbs & roast at 200 degrees chop broccolini & asparagus- pan fry in olive oil until tender chop chicken thighs. Heat oil in frypan & brown chicken, then add teriyaki sauce, enough to cover the bottom of the pan. Cool until sauce caramalises construct bowls with a bit of everything! #lunchprep #mealprep #teriyaki #chickenrecipes #balancedmeal #glutenfreerecipes #healthylunch #healthycooking #glutenfree #wholefoodie #lookafteryourself #nutritionmatters #eatforhealth #nutritioniskey #healthychoices #foodie #nourish #nutrition #eatrealfood #personalisednutrition #wellbeing #corporatehealth #onlinenutrition #onlinenutritionist See more

18.01.2022 FLAVOUR EXPLOSION || looking for a comforting, super tasty dish..then look right here I’m not gunna lie, it is a bit of a labour of love due to the number of steps but I promise it’s worth it & why not...what else are you doing anyway?? Testimonial (from hubbie who is suspicious of lentils): this lasagne is so yummy, it almost rivals the meat one due to the flavours Thanks @nutritionist_stephgeddes for this one ... VEGETARIAN LASAGNE Serves 6-9 with side salad large butternut pumpkin, cut into thick wedges 800g tinned tomatoes large onion, finely diced 2 cloves garlic, crushed 8 basil leaves 1 teaspoon dried oregano 1 cup button mushrooms, finely chopped 1/2 cup lentils cooked until tender or 1 can brown lentils, rinsed and drained 1 bay leaf 1 large eggplant, sliced into thin rounds 4 cups spinach/kale/silverbeet leaves 400g ricotta Pinch of nutmeg 4 tablespoons mozzarella/cheddar/parmesan cheese Preheat the oven to 200C and roast the pumpkin with a drizzle of oil and pinch of salt and pepper until very tender (approx 45 mins - 1 hour). Meanwhile prepare the sauce by sautéing the onion and garlic for 5 minutes until soft. Add the tinned tomatoes, mushrooms, lentils, basil, oregano, and bay leaf. Simmer, breaking up the tomatoes, until lasagna is ready to be assembled. Remove bay leaf when ready. Blitz the ricotta and nutmeg and a food processor until smooth and set aside (you do not need to wash food processor here). Place the eggplant strips on a baking tray and bake in the oven for 15minutes. Remove and set aside. Steam the greens until wilted. Drain and then squeeze out as much liquid as you can. Set aside. When your pumpkin is ready place it in the food processor and process until smooth. Now assemble the lasagna. Line a baking dish with eggplant rounds, top with pumpkin puree, then greens, then the tomato sauce. Repeat eggplant, pumpkin, greens, tomato sauce and then a final layer of eggplant. Spread the ricotta over the top and sprinkle on the additional cheese. Bake in the oven for 30 minutes or until browned on top and bubbling at the sides #vegetarianrecipe #veggielasagna #vegetariandinner #eatmoreplants #glutenfree See more

18.01.2022 Join me at this free event for Women’s Health Week to learn more about how to set healthy habits to make those nutrition goals take hold for good.

18.01.2022 EASY PEASY SATAY so one thing I know is that if a recipe passes the test of my fussy 16yr old son, it must be a winner. I had to make sure I saved this one to insta so I didn’t forget it as I often use my feed as my recipe book to remember what I’ve made The bonus is this doesn’t need many ingredients & is super easy to make. You can throw in whatever meat, tofu & veg that you like so feel free to mix it up. I use @mayversfood peanut butter as it’s good quality without ...added sugar or oil. SATAY SAUCE 1 Tbsp red curry paste 1/4 cup peanut butter 2 Tbsp soy sauce or tamari 2 Tbsp fresh lime juice 2 tsp brown sugar 2 tsp fish sauce (optional) 1 can coconut cream chop at least a couple of cups of veggies for your satay - I used broccoli, cauli & carrot b/c that is what I had. slice up your chosen protein - chicken, beef or tofu. to make the satay sauce, add all ingreds to a large saucepan & heat, stirring to mix. add your sliced protein. Once this has cooked partly through, add all the veggies. cook until veggies & protein cooked through serve with rice #sataychicken #easyrecipes #quickrecipes #easymeals #glutenfree #easyhealthyrecipes #foodasmedicine #nutritionalmedicine #healthyrecipes #nourishyourbody #wholefoodie #healthylife #nutritionmatters #eatforhealth #nutritioniskey #onlinenutritionist #healthychoices #foodie #nourish #nutrition #eatrealfood #personalisednutrition #wellbeing See more

18.01.2022 MEDITERRANEAN CHICKEN TRAY BAKE gotta love a tray bake - quick to prep, delicious & if you manage to have leftovers they will be perfect for lunch - just throw it together with some green salad leaves. Don’t skip making the lemony mayo as it really makes it next level. Thanks to @wellnourished for this one ... 500 g chicken thighs 2 red capsicum/s (large) 1 sweet potato/s 1 red onion/s 2 tbsp olive oil -extra virgin 1 tsp dried oregano 1 tsp smoked paprika 1 lemon/s -zest Sea salt and freshly ground black pepper -to taste LEMONY MAYO 115 g whole egg mayonnaise ( cup) 1 clove/s garlic -minced lemon/s - juice 1 tsp honey Sea salt and freshly ground black pepper -to taste Pre-heat the oven to 180 (fan-forced) Finely slice the chicken, capsicums, sweet potato and red onion. Place on a large baking tray and drizzle over the olive oil. Add the oregano, smoked paprika, lemon zest, sea salt and pepper. Toss together until the chicken and vegetables are evenly coated and arrange in a single layer on the tray. Place the tray into the oven and bake for 20-25 mins until browned and the chicken is cooked through. Now make the lemony mayo by mixing all of the ingredients together in a small bowl. You can serve this in a wrap with the lemony mayo and leafy greens or tossed through mixed greens for a delicious salad. For a bulked up meal, it's lovely over rice, quinoa or cous cous. #mediterraneanrecipes #chickenrecipes #onepanmeal #mediterraneandiet #dinnerwithfriends #Ilovefood #glutenfreerecipes #healthydinner #healthycooking #glutenfree #wholefoodie #lookafteryourself #nutritionmatters #eatforhealth #nutritioniskey #geelongnutritionist #healthychoices #foodie #nourish #nutrition #eatrealfood #personalisednutrition #wellbeing #onlinenutrition #onlinenutritionist See more

18.01.2022 SOME LIKE IT HOT And others not. I thought this was a perfect Sunday night meal - easy to make, easy to eat & delicious...well apparently not everyone thinks so. Tonight was a battle of the wills - I may have mentioned I have a fussy teen & tonight he decided just by looking at this he didn’t like it Any parent knows this battle all to well...it’s not a fun one. Anyhow, after a battle, I won..not that it’s a competition & I know I’m safe as he won’t read this as that ...would be uncool to read your mum’s feed My threats were probs just a little over the top, but again we’ve all been there right & if not, I’m jealous! All I can say, is the adults in the room thought it delish! CHILLI CON CARNE Cooked rice 600g beef mince beef 1 brown onion, finely diced chilli spice mix , see below 1 small can corn kernels 400g can red kidney beans, drained & rinsed 3 tbsp tomato paste 400g can chopped tomatoes I carrot, grated 1 cup beef stock To serve: sour cream grated cheese lettuce Chilli spice mix (I used 3 tsp @screamingseeds taco seasoning instead) Mix together 2 teaspoons smoked paprika, 2 teaspoons dried oregano, 2 teaspoons onion powder, 1 teaspoon ground cumin & 1 teaspoon ground coriander Cook rice via your preferred method. Heat a little oil in a large frying pan on a high heat. Add onion, cook for a few mins then add mince, breaking it up as you cook, until browned. Add chilli spice mix (see recipe below) or taco seasoning & and cook for a further 1 min, until fragrant. Add corn, beans, tomato paste, canned tomatoes, carrot & stock to pan. Bring to a simmer then reduce heat to low & simmer, stirring occasionally, for around 15-20 mins, until thickened. Season to taste with salt & freshly ground black pepper. While sauce is simmering, thinly slice lettuce, grate cheese & place in a serving bowl. Serve chilli con carne on rice, with lettuce, cheese, sour cream. #easyrecipes #quickrecipes #easymeals #glutenfree #easyhealthyrecipes #bowlfood #foodasmedicine #nutritionalmedicine #healthyrecipes #nourishyourbody #wholefoodie #healthylife #nutritionmatters #eatforhealth #nutritioniskey #onlinenutritionist #healthychoices #foodie #nouris See more

17.01.2022 SANGA the humble sanga gets a bad wrap these days because of carb-phobics but you shouldn’t be scared of bread, just don’t eat truckloads of it & choose a good quality bread. Ok I know many of you will possibly gag at the fact this has tuna in it, but trust me, it’s delicious, is good for you due to the omega 3’s in tuna, gives you some protein & it doesn’t make your sandwich soggy if you layer it between sliced cheese & lettuce. Trust me I’ve tested it this last week. ...Also delish snack with crackers. 1 large can tuna in water Few stems diced celery 1/4 cup chopped walnuts 3 spring onions, sliced mayonnaise - Judy enough to combine it all (I love Norganic Soy Mayo) 1 Tbsp lemon juice freshly cracked black pepper salt Drain the canned tuna well. Finely dice the celery, chop the walnuts, & slice the spring onions. Combine the tuna, celery, walnuts, spring onions, mayo, lemon juice, pepper, & salt in a bowl. Stir to combine. Serve in a sandwich or with crackers. Refrigerate up to four days. #tuna #tunasalad #omega3 #eatmorefish #antiinflammatory #lunchrecipes #quickrecipes #easyhealthyrecipes #foodasmedicine #nutritionalmedicine #healthyrecipes #nourishyourbody #wholefoodie #healthylife #nutritionmatters #eatforhealth #nutritioniskey #onlinenutritionist #healthychoices #foodie #nourish #nutrition #eatrealfood #personalisednutrition #wellbeing See more

17.01.2022 SLOW COOKED CHICKEN SHAWARMA || want an easy peasy delicious meal!? This is a winner winner chicken dinner ...sorry, couldn’t help myself If you don’t have a slow cooker, get one. You can pick them up cheaply (hello Kmart) & it means you can put dinner on early arvo, set, forget, host a bookclub (wine ) catch-up in the arvo, & dinner time is made easier! The girls got to smell it cooking & I think they can tell you it was one to make you salivate. ... 2 lemons, juiced 1/4 cup extra virgin olive oil 6 garlic cloves 1/2 tsp salt 1 tsp pepper 1 tsp cumin 1/4 tsp cayenne pepper 1 kg chicken thighs 1/2 cup red onion, diced In slow cooker, combine lemon juice, olive oil, garlic, salt, pepper, cumin & cayenne. Mix well & add chicken thighs. Toss to coat. Add red onion, mix and cook 6-8 hrs low or 3-4hrs high. Once cooked, chop chicken. Serve with spinach, tomato, cucumber. Garnish with parsley, hummus & drizzle with lemon. Can serve with rice or also top with eggplant, olives, feta. #slowcookerrecipe winterrecipes #easymeals #mealprep #glutenfree #easyhealthyrecipes #antiinflammatorydiet #foodasmedicine #nutritionalmedicine #healthyrecipes #nourishment #nourishyourbody #wholefoodie #lookafteryourself #healthylife #nutritionmatters #eatforhealth #nutritioniskey #geelongnutritionist #healthychoices #foodie #nourish #nutrition #eatrealfood #personalisednutrition #wellbeing #geelonghealth #geelonglife

16.01.2022 BARBIE WEATHER and not the Ken type.. better get the outdoor cooking recipes back out. These kofta are easy & quick to make & don’t have any additives or fillers like you often find in pre-made bbq meats. Have you ever checked out the ingredients list on pre-made or marinated meat?? LAMB KOFTA Serves around 4 people 1kg lamb mince 2 tsp ground cumin... 4 tsp ground coriander 4 cloves garlic, crushed 2 tbsp chopped mint Oil for brushing Mix together all the ingredients until well blended. Divide into long ovals, thread onto metal skewers and brush with oil. Heat bbq & cook until done - around 10mins depending on thickness. Serve the koftas with yoghurt or tzaziki, flat breads & salad. #bbqrecipe #summerrecipe #bbqweather #glutenfreerecipes #healthydinner #healthycooking #glutenfree #wholefoodie #lookafteryourself #nutritionmatters #eatforhealth #nutritioniskey #healthychoices #foodie #nourish #nutrition #eatrealfood #personalisednutrition #wellbeing #corporatehealth #onlinenutrition #onlinenutritionist See more

16.01.2022 DELISH & EASY || you will win the fam over with fried rice. I whipped this one up & added as many veg as possible. Although bacon isn’t great for your health (sorry to be a party pooper but there is research linking it to cancer), it does make it extra tasty, so it’s an occasional food for me. You can really mix & match what you put in this: 2 cups cooked & cooled brown or white rice Bacon, diced (optional)... Diced chicken thighs Broccoli, chopped into small florets Cauli, chopped into small florets Carrot, diced Soy sauce or tamari Sweet chilli sauce Spinach leaves You can add whatever extra veg you like cook rice and cool to a large frypan or wok, add extra virgin olive oil & diced bacon & fry add diced chicken thigh & cook add chopped veggies & stir until nearly cooked add cooked rice & mix well to heat through add sauces to flavour #eatmoreveg #easyhealthyrecipes #foodasmedicine #nutritionalmedicine #healthyrecipes #nourishment #nourishyourbody #wholefoodie #lookafteryourself #healthylife #nutritionmatters #eatforhealth #nutritioniskey #geelongnutritionist #healthychoices #foodie #nourish #nutrition #eatrealfood #personalisednutrition #wellbeing #geelonghealth #geelonglife See more

15.01.2022 KEEPING IT INTERESTING do you get bored with veggies? Try cooking them different ways, adding some extra touches, slicing them differently... it will change the taste & will mean you are less likely to get bored with them. One way I like to bedazzle my greens is pan fry them in extra virgin olive oil, then top with feta & toasted slivered almonds. Here I used edamame (thawed from frozen), zucchini & broccolini. So yum & took 5 mins to make ... #greenveggies #eatmoreveggies #vegetablerecipes #quickrecipes #plantbased #glutenfree #easyhealthyrecipes #foodasmedicine #nutritionalmedicine #healthyrecipes #nourishyourbody #wholefoodie #healthylife #nutritionmatters #eatforhealth #nutritioniskey #onlinenutritionist #healthychoices #foodie #nourish #nutrition #eatrealfood #personalisednutrition #wellbeing See more

15.01.2022 Delicious & easy slow cooked chicken anyone??

14.01.2022 REFLECTION || I sit here enjoying a coffee with my eldest son & am not taking one minute of it for granted. One thing I know about COVID is many are struggling, scared, anxious, hurting, missing people, sick of hearing their own voices in their heads. I can’t take any of this away, but what I have learnt over my own time is to take nothing for granted & make the most of what is in front of me. I hope you are all doing ok & I promise I will get back in the kitchen as soon as... I can. I’m also always up for a chat if you ever want. Xx #lookafteryourself #healthylife #nutritionmatters #eatforhealth #nutritioniskey #geelongnutritionist #healthychoices #foodie #nourish #nutrition #nutritionist #eatrealfood #personalisednutrition #wellbeing #onlinenutritionist #onlinenutrition See more

14.01.2022 ROMESCO SAUCE || this is one of those sauces you’ll wonder where has it been all your life. Once you make it, I promise you’ll make it again. So delicious & versatile, you can serve it on grilled or pan fried chicken, fish or lamb. Also full of healthy ingredients - high in vit C from the peppers & tomatoes, & healthy fats from the olive oil & nuts...so much better than store bought, sugar laden sauces. I served mine with dukkah roast pumpkin & @screamingseeds Kashmiri Krus...h roast potatoes - my tastebuds were dancing!! 4 large charred red peppers (from jar) 2 garlic cloves handful flatleaf parsely 2 tbsp extra virgin olive oil 2 ripe tomatoes handful almonds juice 1/2 lemon 1 tsp tabasco Whizz all ingredients in blender & done! Serve with desired protein. #homemadesauce #romesco #omega3 #vitaminc #antiinflammatory #glutenfree #fattyacids #antiinflammatorydiet #foodasmedicine #nutritionalmedicine #healthyrecipes #nourishment #nourishyourbody #wholefoodie #lookafteryourself #healthylife #nutritionmatters #eatforhealth #nutritioniskey #geelongnutritionist #healthychoices #foodie #nourish #nutrition #eatrealfood #personalisednutrition #wellbeing #geelonghealth #geelonglife See more

14.01.2022 BAKED SPANISH RICE WITH CHICKEN & CHORIZO || this tray bake is super simple to prep, is packed with flavour & a crowd pleaser...what’s not to Make sure you buy the best chorizo you can get to get the most out of the flavour. Your local deli should have some. Thanks @dishmagnz for this one. Feeds 4-6 people... 2 tablespoons olive oil 6-8 chicken thighs, skin on, bone in (or if you can’t get them with bone, get ones without). 1 onion, diced 3 cloves garlic, crushed 2 teaspoons smoked paprika 1 tablespoon finely chopped rosemary sea salt and freshly ground pepper 200 grams chorizo, sliced into 1cm pieces 1 1/2 cups arborio rice 3 cups chicken stock 400-gram tin whole cherry tomatoes Preheat the oven to 180C fan bake. Heat the oil in a large fry pan & brown the chicken on all sides. Remove the chicken from the pan & set aside. Don’t wash the pan. Add the onion, garlic, paprika & rosemary to the pan with a good pinch of salt &cook for 5 minutes. Stir in the chorizo, rice, stock & the tomatoes with their juice. Season & bring to the boil. Tip the mixture into a large roasting dish or other heatproof dish & nestle in the chicken. Cover with foil & cook for 25 minutes. Uncover & bake for a further 10-15 minutes until the chicken is fully cooked. See more

13.01.2022 HUMP DAY FOOD these cookies will help you sprint through to the end of the week so before you know it will be Friyay Whip up a batch tonight. A healthier version of choc chunk cookies..healthier but still super tasty. Thanks to @thefitfeast for this one. CHOC CHUNK COOKIES Dry ... 1 1/2 cups almond meal 1 cup oat flour (oats, blended until fine) 1 tsp baking powder 1 tsp cinnamon Pinch salt Wet 1/4 cup tahini 2 tbsp peanut butter 1/4 cup maple syrup 1/4 cup almond milk 1/4 cup olive oil 1/4 cup dark chocolate, chopped (or chips) preheat oven to 180 degrees combine dry ingredients in a bowl combine wet ingredients in a bowl (except choc) mix wet ingreds into dry mix through chocolate roll into balls and place on lined baking tray, press down slightly bake 10-15mins #isolationbaking #glutenfreebaking #oats #glutenfreerecipes #healthybaking #glutenfree #wholefoodie #lookafteryourself #healthylife #nutritionmatters #eatforhealth #nutritioniskey #geelongnutritionist #healthychoices #foodie #nourish #nutrition #nutritionist #eatrealfood #personalisednutrition #wellbeing #geelonghealth #geelonglife #torquaynutritionist #healthcoach

13.01.2022 NON-NEGOTIABLE what habits do you have that are ingrained...good or bad? Habits can serve us in different ways. Every morning I go for a walk - this wakes me up, invigorates me & sets me up for the day ahead. It gives my busy mind a chance to think through what I’ll be doing for the day. Without it, I feel sluggish, and wrong so it has become a non-negotiable for me. It is super cold mornings where I am at the moment, so I make this habit easier by putting all my acti...ve wear next to the bed so I literally can get dressed in bed I don’t give my brain a chance to think about it, I just go. I don’t let the self talk take over...too cold, too wet, too tired...I’ve heard them all! I’ve learnt to ignore them. Of course there are the odd times I have to let it go & can’t do it if something else is on, but these times are rare. It takes time, but keep working on those habits, break them down to smaller chunks so they are achievable & go for it! You won’t always succeed but none of us do. #healthyhabits #healthyhabitsforlife #healthcoaching #lookafteryourself #healthylife #nutritionmatters #eatforhealth #nutritioniskey #healthychoices #foodie #nourish #nutrition #nutritionist #eatrealfood #personalisednutrition #wellbeing #onlinenutritionist #onlinenutrition See more

12.01.2022 CARROT CAKE PORRIDGE sneak some veggies into your morning with this super filling and satisfying twist on your usual porridge. Trying to get 5 serves of veggies across the day can be hard, so start early and you're beginning the day with a win! 1/4 - 1/2 cup oats 1/2 grated carrot 250ml milk of your choice... 1/2 tsp cinnamon 1/2 tsp nutmeg 1/2 tsp vanilla essence 1 tbsp chopped walnuts 1 tbsp raisins Add all ingredients to a small saucepan and cook over medium heat for 5 mins or until thick. Top with Greek yoghurt to boost the protein and some fruit to boost fibre. Thanks to @thefoodmedic for this one. #healthybreakfast #oats #porridge #healthyrecipes #wholefoodie #healthylife #nourishyourbody #nutritionmatters #eatforhealth #torquaynutritionist #onlinenutritionist #personalisednutrition #corporatenutrition #workplacehealth #workplacewellness #nutritionadvice #geelonghealth See more

12.01.2022 I’m coordinating this fantastic free program - some spots still available for this next course if you get in quick! Details below.

12.01.2022 LIVER LOVE || Cauliflower falls into the brassica plant family & one of their health benefits is the ability they have to stimulate liver health. The liver has a prime role to remove toxins...so things like alcohol, drugs & pollutants, all need to be processed by this organ. It is a bit of a workhorse! Show your liver some love by having more cauli in the diet - this salad is a perfect way to include it. Leftovers last in the fridge well, it's perfect fo...r lunch the next day & cauli's are in season at the moment. Thanks @ottolenghi for this beauty. CAULIFLOWER, PISTACHIO & POMEGRANATE SALAD 1 extra large cauliflower 1 small onion, roughly sliced 1/3 cup olive oil sea salt 1 1/4 cups parsley, roughly chopped 1/2 cup mint, roughly chopped 1/2 cup tarragon, roughly chopped seeds from 1/2 medium pomegranate 1/3 cup shelled pistachios, lightly toasted and roughly chopped 1 teaspoon ground cumin 1 1/2 tablespoons lemon juice Preheat the oven to 220C Coarsely grate a third of the cauliflower and set aside in a bowl. Break the remaining cauliflower into florets, roughly and add these to a separate bowl and the onion. Toss everything together with 2 tablespoons of oil and 1/2 teaspoon of salt, then spread out on a large baking paper lined tray. Roast for about 20 minutes, until cooked through and golden brown. Remove from the oven and set aside to cool. Once cool, put the roasted vegetables into a large bowl with the 3 tablespoons oil, the grated cauliflower, and parsley, mint, tarragon, pomegranate seeds, pistachios, cumin, and lemon juice, along with 1/4 teaspoon salt. Toss gently, just to combine, then transfer to a platter and serve. #cauliflower #vegetarianrecipe #liverhealth #healthyrecipes #healthymeals #fitfood #qualifiednutritionist #foodasmedicine #behaviourchange #nutritionfacts #wholefoodie #healthylife #eatforhealth #geelongnutritionist #nourish #personalisednutrition #geelonghealth #geelonglife #torquayhealth See more

10.01.2022 TASTEBUDS ARE ALIVE You really MUST make these .. so delicious and perfect to make extras of for lunches during the week. I'd go as so far as to say it is my fave thing I have made all month. It took a little prep, but so well worth it. If you're trying to eat lower carb, just add less rice noodles and more veg to the dish. Thanks @laurafordnutrition for this one TURKEY MEATBALLS... Serves around 4 500g - 1kg turkey mince (I used 1kg to have leftovers) 4 tbsp finely chopped lemongrass 1/2 red onion, finely chopped 1 small carrot, grated 1/2 zucchini, grated 2 tsp ginger, grated 2 tbsp coriander, chopped 1.5 tbsp soy sauce 1 tsp sugar Black pepper Mix all ingredients together until well combined Fry meatballs in a fry pan for 5-10 minutes until browned and cooked through. NUOC CHAM SAUCE 1/4 cup fish sauce 4 tbsp rice vinegar 2 tbsp white sugar 1/2 cup water 2 garlic cloves, finely chopped 1 red birds eye chilli, deseeded & finely chopped 3 tbsp lime juice SALAD Carrot, grated Cucumber, chopped Bean Shoots Herbs - coriander & Vietnamese mint Rice noodles, cooked as per directions Combine all sauce ingredients and stir well to dissolve the sugar. Set aside for at least 10 mins. TO EAT To each bowl, add rice noodles, salad ingredients, top with a few turkey meat balls and pour over some of the sauce. Enjoy! #vietnameserecipe #salad #wholefoodie #healthylife #nourishyourbody #nutritionmatters #eatforhealth #torquaynutritionist #onlinenutritionist #personalisednutrition #corporatenutrition #workplacehealth #workplacewellness #nutritionadvice #geelonghealth See more

10.01.2022 LET’S BE HONEST || this is not a healthy dessert but it IS delicious & we are off to friends for dinner & that calls for celebration! It’s been some time... It may look like lots of steps but it’s super easy & if you really couldn’t be f**ked then you could buy shortcrust pastry. I think we’ll all be doing a lot more shared meals at friends now don’t you think? ... For this recipe I used @wellnourished pastry recipe. RASPBERRY RICOTTA TART PASTRY 120 g tapioca flour (1 cup) 30 g almond meal ( cup) 20 g coconut flour (2 heaped tsp) 45g g buckwheat flour ( cup) 140g butter (chilled), sliced into cubes 1 free-range egg/ whisked with the vanilla in it 1 tsp ground cinnamon 2 tsp vanilla extract FILLING 150g butter 150g sugar 2 eggs 120g ground almonds 100g ricotta 300g raspberries ( I use frozen straight from the freezer) 25g flaked almonds PASTRY Pop all your flours in your food processor & pulse to combine and aerate. Add your chilled butter and blitz until crumble and combined. Whisk your egg, vanilla, cinnamon and syrup together. Add about of this mixture slowly over 3-4 seconds into the processor. Has it gone to clumps? You’re done. Has it not? Add a tiny bit more. Spatula out onto unbleached parchment paper and shape into a ball and pop in fridge for 30 minutes to make it more workable. Preheat oven to 180 fan forced OR 200 non fan forced oven Now, line your quiche / tart tin with butter and then dust with buckwheat flour and shake off excess. This will help you when it comes to dislodging the tart later on! Plop your pastry blob into the tin and dust your hands with buckwheat to avoid sticking and start working the pastry to all the corners evenly to about cm thick all round. Now, place parchment on top and weigh it down with raw beans, rice grains or pastry weights and blind bake in the oven for 10 minutes with the weights in, and a further 5 minutes without this will mean your base isn’t soggy for the finished product later. Now, take the pastry shell out when you’ve just noticed a little bit of light golden action around the edges This will mean you won’t have burnt ones later. Set aside to cool. Continued below...

10.01.2022 EASY BBQ RECIPE We're ramping up to BBQ season, so it's always good to have on hand some easy recipes to prep so you've got more time to socialise. Avoid the sugar, numbers and colours that a lot of the supermarket marinades have and have a go at making this easy, tasty one yourself. CHICKEN SKEWERS... 5 cloves garlic, crushed 1 tsp salt 1/2 tsp tumeric powder 1/4 cup coconut milk 1/2 tbsp mild curry powder 500-700g chicken thighs or breast Add all ingredients together. Cut chicken to desired size for skewers and marinate in the mix for 1-2 hours (refrigerated). Thread chicken on skewers and BBQ or grill until cooked through. #healthybbq #bbqrecipe #bbqrecipes #marinade #healthyrecipes #wholefoodie #healthylife #nourishyourbody #nutritionmatters #eatforhealth #torquaynutritionist #onlinenutritionist #personalisednutrition #corporatenutrition #workplacehealth #workplacewellness #nutritionadvice #geelonghealth #healthychoice See more

09.01.2022 Mid week days off like these #sunnydays #bluebird #snowlife #perisher #nutritionalmedicine #healthyrecipes #nourishment #wholefoodie #lookafteryourself #healthylife #nutritionmatters #eatforhealth #nutritioniskey #foodie #nourish #nutrition #eatrealfood #personalisednutrition #wellbeing

09.01.2022 PEANUT BUTTER & DATE GRANOLA BARS you’ll need to hide these ones from yourself! They are seriously moreish...I’m not sure if that’s technically a word, but that’s what they are! The trick is, make sure they cool properly before you slice, otherwise you’ll get crumble rather than bars. Thanks to @minimalistbaker for this one. 1 cup rolled oats... 1/3 cup raw slivered almonds 2/3 cup desiccated coconut 1/4 tsp sea salt 1/3 cup chopped dates (~ 5 dates) 2 Tbsp almond butter (or another nut butter - I used @mayversfood peanut butter) 2 tbsp extra virgin olive oil 1/4 cup honey Dark choc to drizzle over Preheat oven to 180 deg celsius. Arrange oats & almonds on a tray & bake for 10-15 minutes or until slightly toasted. Reduce oven heat to 160 deg. Add desiccated coconut & sea salt to a large mixing bowl & stir. Set aside. Once oats & almonds are toasted, add to the mixing bowl along with chopped dates. Loosely stir to combine & set aside. Add almond butter, oil, & honey to a small saucepan & bring to a low boil over medium heat, stirring occasionally. Then remove from heat & immediately add to the oats. Use a mixing spoon (or your hands) to mix thoroughly, ensuring that the dates & the almond butter mixture are evenly dispersed & coating all of the dry ingredients. Add the mixture to a baking paper lined 20 x 20cm baking pan & spread into an even layer. Then press down with your hands. Bake at 160 C for 20-25 minutes or until the edges are golden brown. Remove from oven & let cool in the pan. Transfer to the freezer to speed cooling time. Once cooled, melt some dark choc & a touch of oil, then drizzle over the mix. Lift out of the pan & slice into desired number of bars. #wheatfreebaking #granolabars #oats #covidbaking #healthybaking #glutenfree #wholefoodie #lookafteryourself #healthylife #nutritionmatters #eatforhealth #nutritioniskey #healthychoices #foodie #nourish #nutrition #nutritionist #eatrealfood #personalisednutrition #wellbeing #onlinenutritionist #onlinenutrition See more

08.01.2022 BLUEBERRY BAKED OATS wow you guys really want this recipe & I don’t blame you! Once you’ve cooked this, you will have a brekkie which is super simple to heat & eat during the week. Also amazingly delicious & good for you! In the mornings I cut a piece off, reheat in the microwave for a couple of mins (with a little milk) & serve with Green yoghurt..mmmmm 2 cups rolled oats... 1/2 cup shredded coconut 1 tsp ground cinnamon 1 tsp ground ginger 1 tsp baking powder 1/4 tsp salt 3/4 cup walnuts 1 1/2 cups blueberries fresh or frozen 3 eggs 440 mL milk of choice (about 1 & 3/4 cups) 1-2 tbsp honey or maple syrup 2 tsp vanilla extract 2 tbsp melted butter plus a little extra for greasing baking dish Preheat oven to 180 C. Roughly break up the walnuts into halves and spread out on a small tray. Toast for about 6 minutes or until lightly golden, then set aside to cool. Combine oats, coconut, cinnamon, ginger, baking powder and salt in a large bowl. In a separate bowl, whisk together the eggs, milk, honey (or other liquid sweetener), vanilla and melted butter/coconut oil. Take a baking dish (I used a 22cm square baking dish) and lightly grease the sides with a dash of butter or oil. Scatter in half of the oat mixture and spread evenly across the base. Then layer in about a cup of the blueberries, followed by the rest of the oat mixture, walnuts and finally the remaining blueberries. Carefully pour the liquid mixture over the dish, making sure it distributes evenly and settles into the dry ingredients. You can shake the dish gently to help the liquid sink in. Bake the mixture for approximately 45 minutes, or until the centre of the bake feels firm and the top is a deep golden brown and slightly crispy. To slice and store, allow the bake to cool to room temperature (it will set and slice easier if you allow to cool first), then cut into pieces and store in an airtight container in the fridge. It should last up to five days. #healthybreakfast #breakfastideas #oats #mealprep #healthycooking #wholefoodie #lookafteryourself #healthylife #nutritionmatters #eatforhealth #nutritioniskey #healthychoices #foodie #nourish #nutrition #nutritionist #eatrealfood See more

07.01.2022 SUNDAY MEAL PREP here’s one to make which will give you a yummy lunch today with enough leftover for the week ahead. Add some of your fave protein (I added chicken) & you have a healthy balanced meal. The tahini sauce adds a good hit of calcium & isn’t too strong in flavour due to the added lime & soy. RICE & GREENS SALAD WITH TAHINI & LIME DRESSING 1 zucchini, sliced into rounds 1 bunch broccolini, chopped in thirds... Handful snowpeas, sliced Brown rice (I used a family size pouch to make it easy) Chilli flakes Dressing: 1 lime, juiced 1 tbsp tahini 1 tbsp soy sauce or tamari 1 tbsp olive oil In a large frypan, heat some olive oil & pan fry broccolini until tender. You might like to add some chilli flakes for spice - set aside To the same pan, pan fry zucchini & snow peas until tender Cook or heat brown rice. Place in a large bowl. Mix all dressing ingredients together, pour over brown rice & stir through. Add all greens & mix through. I sliced some chicken breasts, coated in dukkah & pan fried in olive oil in the frypan. #healthylunchrecipes #mealprep #eatarainbow #guthealth #eatmoreveg #antiinflammatory #glutenfree #easyhealthyrecipes #foodasmedicine #nutritionalmedicine #healthyrecipes #nourishment #nourishyourbody #wholefoodie #lookafteryourself #healthylife #nutritionmatters #eatforhealth #nutritioniskey #geelongnutritionist #healthychoices #foodie #nourish #nutrition #eatrealfood #personalisednutrition #wellbeing See more

07.01.2022 BUNG IT IN THE OVEN || you asked for the recipe, so here it is! Shepherds pie is an easy, delicious option which the blokes particularly always seem to go nuts over..maybe it’s the mash Don’t be scared of potatoes either..so many people are carb phobic these days Just don’t eat them all the time & when you do, make sure they’re not deep fried. Fun Fact: if you have some leftovers the next day, the mash actually helps feed your good gut bacteria ... potato turns i...nto a prebiotic after it’s cooked & cooled. SHEPHERDS PIE 1 tablespoon olive oil 1 brown onion, halved, finely chopped 1 carrot, peeled, diced 2 celery sticks, trimmed, diced 1 tablespoon tomato paste 500g lamb mince Salt & freshly ground black pepper 2 tablespoons plain flour 150ml stock (beef or veg) 1 tablespoon Worcestershire sauce 1 bay leaf 4 (about 200g each) desiree potatoes, peeled, chopped 40g butter 1/2 cup milk Grated cheese Heat oil in a large saucepan over medium-high heat. Add onion, carrot and celery and cook, stirring, for 5 minutes or until soft. Add lamb mince and cook, stirring to break up any lumps, for 5 minutes or until lamb changes colour. Add the flour and cook, stirring, for 2 minutes or until combined. Add stock, bay leaf, Worcestershire sauce and tomato paste. Bring to the boil. Reduce heat to low and cook, stirring occasionally, for 30 minutes or until sauce thickens. Taste and season with salt and pepper. Meanwhile: cook potato in a saucepan of salted boiling water for 15 minutes or until tender. Drain well. Return to the pan with the butter. Use a potato masher or fork to mash until smooth. Add milk and use a wooden spoon to stir until combined. Taste and season with salt and pepper. Preheat oven to 200C. Spoon lamb mixture into a ovenproof baking dish. Top with mashed potato and use a fork to spread over lamb mixture. Top with grated cheese. Bake in preheated oven for 20 minutes or until mashed potato is golden brown. Serve immediately with veggies or salad. #midweekmeals #quickrecipes #eathealthy #kidfriendlyrecipes #easyhealthyrecipes #eatmoreplants #glutenfreerecipes #healthyrecipes #familymeals #fitfoodie #foodforfuel See more

05.01.2022 BEST CRACKERS? For today’s 60sec food facts I’ve rated crackers from best to worst. It’s that time of year when we’re eating more platters (yum!) and choosing a healthier cracker can help make a difference & give you that healthier edge. HOW THEY SCORED (compared 100g): 1. Eat Rite Tamari Seaweed - good protein, low sodium (salt) & low saturated fat 2. Sakata Wholegrain - good fibre, & sodium, more sugar than the above... 3. Mary’s Gone Crackers - good for protein & fibre but high sodium (such a shame!) 4. Clix - high sugar, high saturated fat, high salt & low fibre (I know they’re delicious but a clear loser!) Please tell me in the comments if you like this idea of Wednesday fast food facts & I’ll bring you more! #foodfacts #nutritionfacts #healthyplatter #healthyrecipes #nourishyourbody #wholefoodie #lookafteryourself #healthylife #nutritionmatters #eatforhealth #nutritioniskey #torquaynutritionist #healthychoices #foodie #nourish #nutrition #eatrealfood #personalisednutrition #wellbeing #geelonghealth #geelonglife #onlinenutritionist See more

04.01.2022 LUNCH PREP || so worth cooking up a big tray of mixed roast veg & teaming it up with pulse pasta & coating the lot with pesto. This then serves as a good base for lunches during the week. Add baby spinach & some protein (maybe chicken or tuna). Why do I like pulse pasta? higher in protein than regular pasta (22g protein per serve) it’s a great way to get legumes (chickpeas, lentils, beans) in - your gut bugs love these, it helps them thrive ... it will make you feel full for longer due to the higher protein & fibre than regular pasta = less cravings & more constant energy #lunchrecipes #lunchideas #proteinfoods #bloodsugarbalance #mealprepideas #energyfood #eathealthy #easyhealthyrecipes #eatmoreplants #glutenfreerecipes #healthyrecipes #familymeals #fitfoodie #foodforfuel #foodasmedicine #eatwell #lookafteryourself #personalisednutrition #wholefoods #eatwholefoods #geelongnutritionist #geelongwomeninbusiness #geelong #geelonglife #geelonghealth See more

04.01.2022 PEANUT & LIME NOODLE SALAD || peanut butter lovers listen up! This dish is perfect to prep for easy, healthy lunches. It was perfect for me to take up the slopes & easily trumped hot chips which is about the only option here! Use a pulse pasta (chickpea or lentil) to bump the protein profile up so you stay full for longer. Go ahead & add some extra protein to really make the meal. Peanut Lime Dressing... 3 Tbsp natural-style peanut butter 1 clove garlic, minced 1/2 tsp grated fresh ginger 1 medium lime, juiced (2 Tbsp juice) 2 tsp soy sauce 1/4 cup extra virgin olive oil Salad 1 pkt pulse pasta, cooked 2-4 cups finely shredded red cabbage 2 carrots, grated 1/2 bunch coriander, chopped 1/2 cup peanuts, chopped To make the peanut lime dressing, combine all the ingredients in a bowl & whisk until smooth. Set the dressing aside. Bring a pot of water to a boil & cook the pulse pasta. Drain & set aside. Meanwhile, shred the cabbage as finely as possible using a knife. Grate the carrots & roughly chop the coriander & peanuts. Combine the cooled and well drained pasta in a large bowl with the cabbage, carrots, coriander, & peanuts. Toss the salad until the ingredients are evenly combined. Combine the salad with the peanut dressing when you are about to eat it so it keeps better. You can add protein to this, poached or roasted chicken goes well with it. Keeps for up to 4-5 days in the fridge. #healthylunchrecipes #mealprep #eatarainbow #guthealth #eatmoreveg #antiinflammatory #glutenfree #easyhealthyrecipes #foodasmedicine #nutritionalmedicine #healthyrecipes #nourishment #nourishyourbody #wholefoodie #lookafteryourself #healthylife #nutritionmatters #eatforhealth #nutritioniskey #geelongnutritionist #healthychoices #foodie #nourish #nutrition #eatrealfood #personalisednutrition #wellbeing #geelonghealth #geelonglife

04.01.2022 OK TIME TO LET VICTORIANS OUT || Saturday night in...again! These cookies are only sweetened with banana so don’t spike your blood sugar & cause energy rollercoasters like store bought ones do. Do yourself a flavour & make them Thanks @drjoannamcmillan for this one CHAI SPICED OAT & SEED COOKIES... 3 tsp chai spices cup sultanas 2 bananas 1 tsp vanilla paste 1 cups rolled oats cup shredded coconut cup almond meal cup pumpkin seeds cup sunflower seeds 2tbsp chia seeds cup extra virgin olive oil Put the chai spices in a small bowl & cover with cup of boiling water. Steep for 10 minutes. Drain through a small sieve into another bowl & add the raisins. Soak for at least 10 mins. Preheat the oven to 180C. Line a baking tray with baking paper. In a separate larger bowl, combine the oats, coconut, almond meal & all seeds. In a smaller bowl, using a fork mash the bananas & then whisk in the extra virgin olive oil & vanilla. Add this mix to the oat mixture, along with the soaked raisins, including the liquid. Mix well to combine. Using wet hands take a spoonful of mixture & form a ball, squeezing slightly to press the ingredients together. Place on the baking tray & flatten slightly with your hand to form a cookie shape. Repeat with the rest of the mixture. Bake in the oven for 20 minutes or until they turn a lovely golden hue. Remove from the oven & allow them to sit on the tray for 5 minutes before transferring to a wire rack to cool completely. #healthybaking #quickrecipes #energyfood #eathealthy #sugarfreerecipes #kidfriendlyrecipes #lunchboxrecipes #easyhealthyrecipes #glutenfreerecipes #healthyrecipes #fitfoodie #foodforfuel #foodasmedicine #eatwell #lookafteryourself #personalisednutrition #wholefoods #eatwholefoods #geelongnutritionist #geelongwomeninbusiness #geelong #geelonglife #geelonghealth See more

04.01.2022 GIVEAWAY TIME || wow you guys, theres now more than 1,000 of you. That may not seem like many to some people, but to me it means a lot because it means I have peeps keen to learn new recipes, cook from scratch & invest in their health...or maybe you are just here to see my bad dancing Anyhow, if you’d like to go in the running to win your choice of either a 2 week personalised meal plan with recipes (value $80) OR a 40min nutrition consultation in person or via Zoom ...(value $80) then: Like this post Tag one friend in the comments below (each tag is a new entry) Follow @thepassionatenutritionist on Insta or Facebook Repost on your story for an extra entry Winner will be selected at random Entries close Sunday 7th June 2020 8pm AEST. Winner randomly chosen & announced Monday 8th June. Competition open to Australian residents. #australiancompetition #healthgiveaway #recipeshare #wholefoodbaking #foodasmedicine #healthyrecipes #nourishment #nourishyourbody #wholefoodie #lookafteryourself #healthylife #nutritionmatters #guthealth #eatforhealth #nutritioniskey #geelongnutritionist #healthychoices #foodie #nourish #nutrition #eatrealfood #personalisednutrition #wellbeing #geelonghealth #geelonglife See more

04.01.2022 BANANA, YOGHURT & OAT LOAF lovely with an almond flat white, oat latte, maca mocha or anything you damn well please! This loaf isn’t overly sweet so won’t spike your blood sugar levels & will keep you fill for longer due to the oats, buckwheat & yoghurt. Enjoy! Ingredients 2 large eggs 1/2 cup Greek yogurt... 2 medium-size, ripe bananas, mashed (1 cup) 6 Tbsp maple syrup 1 tsp vanilla extract 3/4 cup whole oats 1 tsp baking soda 1/2 tsp ground cinnamon 1/2 cup almond meal 3/4 cup buckwheat flour 1/4 cup shredded coconut Preheat your oven to 180 deg and lightly grease a loaf tin. In a large mixing bowl, lightly beat the eggs, whisk in the yogurt, bananas, maple syrup & vanilla, mixing until smooth. Stir in the oats, baking soda, & cinnamon. Spoon in the almond meal, buckwheat flour & coconut & gently stir it in until just combined. Pour the batter into the prepared loaf pan, spreading it out evenly. Bake for 40 minutes, or until a toothpick inserted into the center comes out clean. Remove the bread from the oven and let it cool in the pan for about 10 minutes before transferring it to a cooling rack to cool completely. #bananabread #oats #glutenfree #glutenfreebaking #healthybaking #healthyrecipes #nourishyourbody #wholefoodie #lookafteryourself #healthylife #nutritionmatters #eatforhealth #nutritioniskey #torquaynutritionist #healthychoices #foodie #nourish #nutrition #eatrealfood #personalisednutrition #wellbeing #geelonghealth #geelonglife #onlineconsults See more

02.01.2022 WHICH TUNA? Ever wonder which is the healthiest tuna to buy? Hopefully today’s fast food facts I can help you out. Just ignore my average juggling skills When I compared them I looked for: omega 3 content (anti-inflammatory) % of tuna - the more tuna the better!... sodium - the less salt the better the type of oil used - we don’t want seed oils, extra virgin olive oil is best & highest in omega 3 The best of the ones compared: 1. WINNER: Safcol Tuna Oil Blend Pouch - high omega 3 - double most of the others, contained good oils & lower salt than some 2. Sirena Light Tuna in Oil - used extra virgin olive oil 3. Safcol Tuna in Springwater - almost an equal 2nd to above 4. Woolies Tuna in Olive Oil - higher oil content compared to tuna 5. Sirena Italian Style Tuna - had added sunflower oil (high in omega 6 which is inflammatory) & highest in salt Another little fact: some are worried about mercury in tuna but canned is actually safer than fresh because the use the small tuna for cans (the smaller the fish, the lower the mercury content). #foodfacts #nutritionfacts #tuna #cannedtuna #healthyrecipes #nourishyourbody #wholefoodie #lookafteryourself #healthylife #nutritionmatters #eatforhealth #nutritioniskey #torquaynutritionist #healthychoices #foodie #nourish #nutrition #eatrealfood #personalisednutrition #wellbeing #geelonghealth #geelonglife #onlinenutritionist See more

02.01.2022 A few little immunity tips I wrote for GMHBA..

01.01.2022 MAKING HEALTHY HABITS STICK would you like me to be your health coach for FREE to help you make healthy changes stick? I am now excited to be taking participants for a FREE Vic State Government funded program called Life!. You get 7 sessions via Zoom or telephone coaching which includes education on weight loss, nutrition, mindful eating, how to move your body for best results, sleep & stress. You will receive help to set achievable goals to help make change & accounta...bility with regular sessions. All to help reduce your risk of chronic diseases. DM or email me for more info, or click through the link in my bio to see if you would be eligible. #healthcoaching #healthyhabits #type2diabetesprevention #habitchange #mindfuleating ##healthcoach #freehealthprogram #lookafteryourself #nutritionmatters #eatforhealth #nutritioniskey #healthychoices #foodie #nourish #nutrition #eatrealfood #healthcoach #personalisednutrition #wellbeing #corporatehealth #onlinenutrition #onlinenutritionist See more

01.01.2022 60 SEC CHOC ALMOND MUG CAKE || listen up, this is for all you choc lovers out there, & I know there are a lot of you, who are wanting to cut down on sugar. This mug cake is for you - it’s a healthy version, is a cinch to make & will give you your choccie fix. Thanks @nourisheveryday for this one. Recipe serves 1 INGREDIENTS... 3 tbsp almond meal 1 1/2 tbsp cacao powder 1/4 tsp baking powder 1 small pinch salt 1 large egg 1 tbsp maple syrup or honey 2 tsp extra virgin olive oil 1/2 tsp vanilla extract You can make this cake & cook it all in the same mug or ramekin. Less washing up! Place the dry ingredients (almond meal, cacao, baking powder) into a small bowl or large mug. Stir a little to combine. Add the egg, maple syrup, olive oil & vanilla to the mixture. Whisk with a fork until you have a smooth cake batter. Place mug/ramekin in microwave. Cook for 60 seconds it will puff up a lot while cooking & then settle. Check on the cake. Cook for a further 15-30 seconds until done to your liking (microwave ovens can vary a lot). #mugcake #glutenfreechocolatecake #glutenfreebaking #glutenfreedesert #dairyfreerecipes #glutenfreerecipes #healthybaking #glutenfree #wholefoodie #lookafteryourself #healthylife #nutritionmatters #eatforhealth #nutritioniskey #geelongnutritionist #healthychoices #foodie #nourish #nutrition #nutritionist #eatrealfood #personalisednutrition #wellbeing #onlinenutritionist #onlinenutrition See more