Shift Nutrition

Sydney Dietitian & Nutritionist

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  • Wishing you a Happy International Wholegrain Day with these Banana, Oat & Peanut Butter Pancakes (featuring not one, but two whole grains!🍾)⁠⠀ ⁠⠀ So what exactly is a wholegrain? A grain is considered to be a whole grain as long as all three original parts - the bran, germ, and endosperm - are still in tact and in the same proportions as when it was harvested 🌾 ⁠⠀ These components are highly nutritious and eating wholegrains rather than refined grains has been found to lower the risk of many chronic diseases. While the benefits are greatest with at least 3 servings daily but any amount can be beneficial, so every little bit counts! ⁠⠀ ⠀ A serve is equivalent to: ⠀ 👉1/4 cup cooked grains ⠀ 👉1/4 cup wholegrain cereal⠀ 👉1 slice of bread ⠀ 👉1/3 cup cooked oats ⠀ 👉4 wholegrain crackers ⠀ ⠀ And here’s the recipe... ⠀ ⠀ Banana, Oat & Peanut Butter Pancakes⠀ Ingredients (makes about 10 small pancakes)⠀ 1 ripe banana⁠⠀⠀ ½ cup milk⁠⠀⠀ 1 egg⁠⠀⠀ ½ cup rolled oats⁠⠀⠀ ½ cup wholemeal flour⁠⠀⠀ 1 teaspoon baking powder ⁠⠀⠀ 1 tbsp chia seeds (optional)⠀ Pinch of cinnamon ⁠⠀⠀ 1 tbsp extra virgin olive oil ⁠⠀⠀ 2 tbsp peanut butter ⠀ ⁠⠀⠀ Method:⁠⠀⠀ o Mash banana in a bowl and stir through milk and egg. ⁠⠀⠀ o Fold through oats, flour, baking powder and cinnamon. ⁠⠀⠀ o Heat olive oil in large fry pan over medium heat. ⁠⠀⠀ o Place small spoonfuls of mixture into pan and cook until surface starts to bubble. Flip and cook for a further 20 seconds on other side, or until golden. ⠀ o Divide between serving plates and top drizzle peanut butter (you may need to warm the peanut butter to make it a little runnier). Serve with yoghurt, fruit and berries. ⠀ ⠀ #wholegrains #internationalwholegrainday #pancakes #peanutbutter #banana #heathyrecipes #breakfastideas #easyrecipes #dietitian #nutritiontips #wholesomefood #breakfastinspo #oats
  • What was meant to be a fancy three bean salad ended up being mostly about halloumi (and I'm not that sad about it...😂)⁠ ⁠ This salad is a little tribute to the Mediterranean diet (one diet I can actually get behind) which is based on fruits, vegetables, wholegrains, legumes, nuts, seeds, olive oil, fish and small amounts of meat and dairy (and wine) and has been shown to be good for everything from your heart to your mental health. And it includes wine, so what's not to like... ⁠ ⁠ It's too simple to need a recipe - its really just a mix of freekah, lentils, kidney beans (I used @mckenziesfoods superblend but you could use brown rice or quinoa and some tinned lentils and/or beans), edamame (soy beans), green beans, cherry tomatoes, red onion, pan fried halloumi and mint with an olive oil, lemon juice and balsamic dressing - so easy and definitely filling enough to have as a meal on its own. ⁠ ⁠ And continuing on from my theme a couple of weeks ago, it has 9 different plant foods (12 if you count the olive oil, lemon juice and pepper!😉)⁠ ⁠ Thanks for the inspo @jessicahalstead 😊⁠ ⁠ #healthyrecipes #mediterraneandiet #evoo #legumes #loveyourlegumes #halloumi #salad #saladlove #easyrecipes #nutrition #dietitian #friday
  • SOLIDS TIME 😀 This little lady is ready to eat! Well I think she is at least - she seems more interested in throwing the bowl on the floor and is definitely not a fan of avocado and banana so I'm actually questioning if she really is my child... ⁠⠀ ⁠⠀ BUT I'm remaining optimistic and hoping this indifference to food is short lived (otherwise she definitely isn’t my child...😜). Trying to introduce her to lots of different flavours to make the most of this time when she's at least open to trying new foods - this time around I know that doesn’t last! . #startingsolids #babyfood #babyweaning #nutrition #dietitian #avocado #kidsfood #babyfoodrecipes
  • Gut health experts recommend we eat 30 different plants foods each week for a healthy gut microbiome. Sound unachievable? Don't worry, I've got you covered! ⁠⠀ ⁠⠀ My Super Healthy Toasted Muesli has 10 different plant foods! Add some banana and mixed berries and you can be halfway there by breakfast time 👊⁠⠀ ⁠⠀ To make up your 30 plant foods, aim for a mix of fruit and vegetables, wholegrains, legumes, nuts and seeds . And if you're still struggling to get your numbers up, try these tips:⁠⠀ ⁠⠀ • Eat a range of different fruit for snacks rather than sticking to the same one or two each day ⁠⠀ • Mix up the veggies in your salads - try to add at least 2-3 different ones every day • Add tinned beans or chickpeas to salads, stir fries and pasta sauces ⁠⠀ • Sprinkle a mix of nuts and seeds into your porridge or cereal and add to salads⁠⠀ • Mix up your grains - instead of always going for rice, try quinoa, barley, buckwheat, millet and wholemeal cous cous ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ • Choose wholegrain bread with lots of seeds • Add a legume based pasta or two to your shopping list and mix these up with wheat based pasta • Try avocado, hummus or nut butter instead of regular butter ⁠⠀ Link for this recipe in my bio ⁠😊 ⁠⠀ @theguthealthdoctor #plantbased⁠ #nutrition #guthealth #gutmicrobiome #plantbasedrecipes #muesli #fruit #eattherainbow #healthybreakfast #dietitian #healthyrecipes #easyrecipes #nutritiontips ⁠#legumes #loveyourlegumes ⁠⠀
  • Happy World Egg Day! 🥚 🍳 I’ve always been an egg lover but my dedication has gone to a whole new level recently as eggs are one of the best sources of choline, a nutrient essential for brain development in babies and one which many pregnant and breastfeeding women don’t get enough of. Eggs also contain iron, zinc, folate and B12 and are high in protein and they make the ultimate quick meal! Poached eggs on toast, omelettes and frittata are a staple in our house, and no one can smash a bowl of scrambled eggs like our 2 year old can! So sending some love out to the humble egg today... 💕 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ #eggs #worldeggday #nutrition #dietitian #choline
  • Banana & Oat Blender Muffins🍌 My go-to muffin recipe right now and probably for the foreseeable future while any baking I do has to be possible within a five minute window (between toddler tantrums and baby related interruptions) 😩 ⁠⠀ ⁠⠀ Just throw everything in the blender or food processor, pop them in the oven and you're done 👊⁠⠀ ⁠⠀ Most muffins get chewy if they’re over mixed but as these ones are flourless that doesn’t happen (it’s the overworking of the gluten that causes the chewiness). They're also full of prebiotic fibre to promote healthy gut bacteria and very low in sugar. ⁠⠀ ⁠⠀ RECIPE 💫⁠⠀ Ingredients (makes 6 large muffins)⁠⠀ 1 cup rolled oats⁠⠀ 2 bananas⁠⠀ 1/4 cup desiccated coconut⁠⠀ 1/3 cup almond meal⁠⠀ 1 egg⁠⠀ 1/3 cup natural yoghurt ⁠⠀ 1-2 tbsp maple syrup⁠⠀ 1 tsp cinnamon⁠⠀ 2 tsp baking powder⁠⠀ Pinch of salt⁠⠀ ⁠⠀ Method:⁠⠀ - Preheat oven to 180C⁠⠀ - Place all ingredients in food processor or blender and process until smooth ⁠⠀ - Spoon mixture into a well oiled muffin tray - filling to 3/4 full ⁠⠀ - Bake for 15 minutes or until golden brown and cooked through ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ #baking #heathyrecipes #muffins #prebiotics #guthealth #fibre #guthealthiskey #healthysnacks #lunchboxideas #healthysnacksforkids
  • Healthy Chicken Schnitzel with Pea & Feta Salad for a quick and easy Wednesday night dinner! One of the recipes I developed for @aussiesprout Check out their website for the recipe www.aussiesprouts.com.au #heathydinners #quickandeasymeals #easyrecipes #healthyrecipes #chickenrecipes #easydinner #chickenschnitzel
  • An oldie but a goodie: Pumpkin & Red Lentil Soup 🥣 I’ve had this on repeat all winter - super healthy and easy, with only four ingredients! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Here’s the recipe if you want to try it out: ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Ingredients (serves 4): 1kg pumpkin 1 cup split red lentils, rinsed 4 cups chicken stock 1 teaspoon ground cumin ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Method: • Roughly chop pumpkin into chunks, carefully removing skin • Place all ingredients into a large saucepan and boil on high for around 15 minutes or until pumpkin is very soft • Blend using a stick blender or if you don’t have one, just mash the pumpkin with a fork or potato masher • Serve topped with natural yoghurt #healthyrecipes #nutritionist #dietitian #healthyeating #dietitiansofinstagram #healthiestyou #dietitianapproved #recipeinspo #guthealth #guthealthmatters #fibre #soup #pumpkin #loveyourlegumes
  • Lemon Coconut Bliss Balls 🍋🥥 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Been making these A LOT lately as they’re one of the few things my toddler and I agree on! 😝 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ They’re made with oats and almond meal so they’re full of fibre and healthy fats, with just enough sweetness 🍯 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Recipe link in bio. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ #healthysnacks #healthyrecipes #nutritionist #dietitian #healthyeating #dietitiansofinstagram #dietitianapproved #recipeinspo #blissballs #coconut #guthealth #guthealthmatters #fibre #blissballs
  • Milla (Millie) Charlotte Adamson, born 11/4/19. Welcome to the world gorgeous girl, we couldn’t be happier that you’re here ❤️
  • Recently I had the pleasure of developing and photographing a bunch of new recipes for the lovely people at Aussie Sprouts - check them out at aussiesprouts.com.au #greatgreenstuff #bringingalfalfaback
  • Whole grains aren’t just full of fibre, they also have 25 other nutrients including vitamins, minerals, protein and even antioxidants! In fact, they’re such nutrition stars they deserve to have a whole week dedicated to them, which they do, and it’s this week! So happy #wholegrainweek (and yes, that is a toasted broccoli and cheese sandwich....🧀) @grainslegumesnc #lookforthewholegrain #lovewholegrains#healthy#healthylifestyle#nutrition#dietitian#meltedcheese

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