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Sydney Dietitian & Nutritionist

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Quick Chicken San Choy Bow

My healthier take on an all time favourite which you can get on the table in less than 30 minutes!
A healthy version of a very popular classic

‘San choy bow’ apparently means ‘wrapped in lettuce’. I’m not sure if this is true or not but I love it served this way in some crunchy lettuce cups – although it can be a little awkward to eat! To avoid the awkwardness you can have it over steamed brown rice or vermicelli noodles or even just on it’s own if you prefer – don’t worry, you’ll still get some nice crunch from the water chestnuts and peanuts 🙂

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  • HEALTHY KIDS PARTY FOOD IDEA 🎄⁠🍓 This time of year isn’t exactly known for encouraging healthy eating, and while it wouldn’t be party season without a bit of party food, it’s a great opportunity to show kids that healthy food can be fun too!⁠⠀ ⁠⠀ A big grazing plate is always popular with kids, and you can include plenty of nutritious snacks (and they won’t even notice it’s healthy 😉) ⁠⠀ Here are some of my favourite things to include:⁠⠀ • Colourful fruit and veg – try cutting melon or kiwi fruit into shapes with a cookie cutter⁠⠀ • Cheese (as many varieties as you like)⁠⠀ • Popcorn⁠⠀ • Wholegrain crackers⁠⠀ • A little dried fruit⁠⠀ • A couple of fun but nutritious additions such as these⁠ @whole_kids Probiotic Bites (these are just dried fruit, pumpkin seeds, cocoa and probiotics for an added bonus!) and Wholegrain Apple & Chia Mini ABCs biscuits⁠⠀ ⁠⠀ #ad #unjunkit #happyhealthykids #honestfood #healthysnacks #healthyfoodforkids #fruit #nutritionforkids #healthykids #grazingplatter #grazingplate #healthypartyfood #kidsparties #christmas #healthychristmas
  • SNACKS FOR KIDS 🍏 As if three meals a day wasn’t enough, apparently, we’re meant to feed them between meals too?!⁠⠀ ⁠⠀ While our kids don’t need a constant supply of food, 2-3 snacks each day between meals helps keep their energy levels up and blood sugar steady (which means less chance of a tantrum!). They can also be a good opportunity to get some additional nutrients that they might otherwise miss out on - kids who turn their noses up at vegetables or wholegrains at mealtimes may be more likely to accept them as part of a snack.⁠⠀ ⁠⠀ Here are a few of our go to snacks - I’m certainly not suggesting you offer up this much variety on a daily basis, but I like to have a mix of fresh fruit and veg, a bit of protein such as egg or cheese, a homemade item such as a muffin or bliss ball if I can find any stashed away in the⁠⠀ freezer and a packaged snack (because #reallife).⁠⠀ ⁠⠀ Packaged snacks can be a big help in adding extra options to your snack repertoire without having to spend all day in the kitchen. Look for products made with wholegrains, fruit and vegetables with minimal added sugar, saturated fat and salt. Make sure you read the label before you buy so that you know exactly what you’re getting, and if you don’t⁠⠀ recognise an ingredient in a food, chances are it’s best left on the shelf! Our current favourite is @whole_kids Cheese & Leek Dinosaur Puffs which totally nail this brief - and my toddler loves them because, well, dinosaurs....⁠⠀ ⁠⠀ #ad #unjunkit #happyhealthykids #honestfood #healthysnacks #healthyfoodforkids #fruit #lunchbox #healthylunchbox #nutritionforkids #healthykids #reallife
  • CHOC ORANGE & OAT BALLS 🍫🍊 Filing these under 'snacks I made for my kids but ended up mostly eating myself’... ⠀ ⠀ These are perfect for curing an afternoon sugar craving - they’ve got plenty of protein, healthy fats and fibre to fill you up, they’re low in sugar and needless to say, they’re kid and adult friendly 😉 (and freezer friendly too) ⠀ ⁠⠀ RECIPE⁠⠀ Ingredients (makes about 12)⁠⠀ 1 cup rolled oats⁠⠀ 1 cup almond meal⁠⠀ 2/3 cup desiccated coconut⁠⠀ 1/2 cup skim milk powder ⁠(this adds a delicious sweet creaminess, but if you prefer not to use it, substitute with almond meal and add a little extra maple syrup) ⠀ 2 tbsp cocoa or cacao ⁠⠀ 2 tbsp maple syrup⁠⠀ Finely grated rind of 1 orange⁠⠀ Juice of 1/2 orange ⁠⠀ ⁠⠀ Method:⁠⠀ - Process all dry ingredients in food processor until fine⁠⠀ - Add maple syrup, orange zest and juice and process until mixture comes together in a ball. Add a little more juice if you need to. ⁠⠀ - Roll mixture into balls and refrigerate for 1 hour or until firm. ⠀ ⠀ #heathysnacks #chocolate #coconut #orange #chocorange #healthyeating #snacksinpo #heathyrecipes #cravings #nutrition #nutritionist #dietitian
  • 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

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