Top 5 Cereal Recommendations by a Sydney Nutritionist practising in Lane Cove  

Gratefully we live in a world that allows us to have lots of choices with packaged products in the supermarket. However, this unfortunately can make you feel confused and overwhelmed without knowing which product to buy for you and your loved ones.  What are the health benefits of eating breakfast?  Breakfast is an important meal […]

Nutrition Psychology Applications: Changing nutrition habits through thoughts

Are New Years resolutions all about habits? Coming into the new year, everyone love’s a good “new years resolution” blog about setting the importance of setting new habits. Whilst these are all very helpful, I would like to take things a step further and drill down a bit more into the HOW and WHY this […]

Healthy Anzac Biscuits With A Delicious Twist

Thought I could get a bit creative with some Anzac biscuit variations this year. Turned out amazing, so it only made sense to share. Makes 10 – 12 biscuits Ingredients: 1 cup of rolled oats 2/3 cup of desiccated coconut 1 & 1/3 cup almond meal 1/2 cup coconut sugar 1 tsp bicarb soda 1 […]

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, […]

Iron rich red lentil and pesto chicken pasta recipe

Serves 4 Ingredients ·      Garlic infused olive oil ·      ¼ squeeze of lemon ·      1-2 tbsp Jamie Oliver Pesto – Chili Tomato OR regular ·      Bunch of asparagus, bottoms chopped off ·      Bunch of broccolini cut into thirds OR 300g baby spinach ·      Zucchini, chopped ·      400g chicken breast ·      ½ cup of green peas […]

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 […]

Red Lentil and Pumpkin Soup

This lovely recipe comes from one of our amazing Balgowlah clients Pam. Pam reports that it absolutely delicious! Pam has been enjoying eating the soup as a good way to pack more veggies in. Thanks for sharing Pam 🙂 Serves 4 Ingredients 450g pumpkin, peeled, chopped (oven roasted) 2 teaspoons olive oil 1 brown onion, […]

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 […]

Flour Guide: Nutrition, Baking & Best Uses

With the number of flours available in the supermarket today, it can be overwhelming (What the hell is TEFF?!). This guide looks at some of the most popular flours used in everyday cooking and mentions some new flours that are available in stores. We share our top picks at the bottom of the blog to keep […]