Plant Based Recipe: Spiced Tofu Scramble

Ingredients: 250g firm tofu, cubed 2 portobello mushrooms 1/2 cup wilted baby spinach 1 medium zucchini, diced 1/2 red onion, diced 1 clove garlic, minced 2 tablespoons soy sauce or tamari 1 teaspoon Mexican chilli powder 1 teaspoon turmeric 1/2 teaspoon vegetable salt Cracked pepper, to taste Olive oil, to fry Method: 1.     Dice the […]

Easy Slow Cooked Chicken Recipe

One of those busy people? This ones an easy meal to throw into the slow cooker and reap the rewards later in the day. Aimee developed this with her dad and they can confirm is delicious and nutritious  Serves 6   Ingredients 800g Chicken Boneless Thigh Fillet (skinless) OR Firm Tofu  1x brown onion (diced) […]

Should I drink bone broth? (+recipe)

The Science:  Broth has been claimed for several years now as the ‘miracle liquid’, based on the idea that drinking a collagen-rich broth directly increases our bodies collagen, however unfortunately there is not enough scientific research to support this. When we consume a food rich in collagen, its broken down into the building blocks of […]

Q & A all about Fibre: Are you getting enough?

How much fibre should we be eating a day? Australian women are recommended to eat 25g of fibre and men 30g of fibre per day.  What is the difference between soluble and insoluble fibre? Soluble fibre easily dissolves in water and is broken down into a gel-like substance in the colon. It helps the slow release of […]

Speedy Tikka Masala Chicken Curry w/ Chickpea Roti

Serves 4-5 Curry Ingredients 500g Chicken tenderloins 1 tbsp. olive oil for cooking ½ cup Kefir (I used Rokeby’s Natural Filmjolk) 500g sliced mushrooms 1x brown onion (diced) 1x 400g can of low sodium diced tomatoes Small bottle of (Patak’s Tikka Masala Paste) Method 1.     In a shallow fry pan, add the olive oil […]

Establishing Balanced Nutrition, Exercise And A Routine During Isolation

Over the last few weeks we have observed social media platforms being saturated with non-evidence based nutrition advice (namely FAD diets), home workout ideas, goal-setting guidelines, working from home tips and the list goes on. Sounds overwhelming, right?! We feel it too, everywhere we look there are conflicting perspectives about what we ‘should be doing’. Don’t […]

A Sydney dietitian’s quick and healthy meals for best corporate nutrition

Working extensively with many corporate clients and companies to educate and up skill in nutrition has proven to us that quick and easy meals can be a struggle. Before you hit that button for Uber Eats, check out some of our suggestions below. Healthy balanced breakfast recipes Breakfast smoothie: 300mL milk, frozen banana, 1xcup berries, […]

Baked fish with crispy rice and veggies

Serves 5 Ingredients 4-5x 150g white fish fillets 1x 400g can of lentils (drained and rinsed) 1x 250g microwave pack of brown rice or quinoa blend 250g punnet cherry tomatoes 1x bunch of broccolini 1/2 cup frozen green peas 1x bunch of asparagus 2x large zucchini 1x small red onion (optional) 4-5 cups baby spinach […]

Veggie Patch Shepard’s Pie

Ingredients ·      1 sweet potato (350g), peeled, chopped ·      ¼ jap pumpkin, cut into small cubes   ·      2 tablespoons olive oil ·      1 medium onion, finely chopped ·      1 tablespoon curry powder ·      1 teaspoon ground turmeric ·      1 bay leaf ·      1 cup green beans, chopped ·      2 carrots, diced ·      1 cup […]

Moroccan Chicken Cous Cous Salad

Ingredients Chicken ·       Olive oil – 2xtsp ·       2 cloves of garlic, crushed ·       ½ brown onion, finely sliced ·       1 tsp. paprika ·       1 tsp. cumin ·       1 tsp. turmeric ·       ½ tsp. black pepper ·       ½ tsp. red chili flakes ·       600g chicken breast (100g chicken/serve) – diced thinly Cous cous ·       250g […]