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Excited to announce NUTRITION COLLECTIVE WORKSHOP PART 2 : NUTRITION FOR PREGNANCY on Saturday 17 August, 2019!!!!

Following on from PART ONE: PRECONCEPTION AND FERTILITY we will dive deep into Pregnancy Nutrition. There isn’t a whole of information out there regarding what you SHOULD EAT during pregnancy, rather, the scary stuff, so we are thrilled to be bringing our knowledge to you.

Brittany (@wholefoodhealing) and I will empower you, take away the fear and guess work out of nourishing you and your baby during pregnancy.

Starting at the First Trimester discussing vital nutrients, food safety and tricks for morning sickness, following through to Trimester Two and all things blood sugar, gestational diabetes, maintaining healthy iron status and immunity during pregnancy. As we dive into Trimester Three we discuss reducing your risk for preeclampsia with nutrition, group B strep and probiotics, maternal microbiome and reducing your baby’s instance of allergies.

Finally, we’ll chat with you about preparing for birth, nutritionally, with your family, and traditional herbal remedies to consider.

This workshop is going to be jam packed with practical, relevant nutrition advice that you won’t find anywhere else! Both having our own children we’ll offer advice from both a professional and practical perspective.

We cannot wait to see you there!! You can purchase tickets via EVENTBRITE HERE

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The ULTIMATE breakfast bowl to FIRE UP your day friends!!!! Simplest of home cooked firey smokey sweet beans made with Macro Certified Organic 4 Bean Mix, spices, mustard, apple for sweetness and carrot for an extra dose of veggies to kick off the day, plus the secret ingredient which honestly is what makes this meal so great – Macro Apple Cider Vinegar Fire Cider, beetroot, berries, pomegranate and hit of chilli – oooohhhhh yeaaaaaah. The added Macro Apple Cider Vinegar Fire Cider, only at @woolworths_au, creates that slightly sour element to the recipe which teams a treat with the creaminess of beans, sweet in the apple and carrot and a little extra smokiness from paprika too. SO SCRUMPTIOUS. Make at the start of the week and eat for brekky (or lunch or dinner too!) throughout to supercharge your nutrition and energy. I teamed mine with sautéed baby spinach, quinoa, kraut, avocado, extra pomegranate yummmmmm, hemp seeds, chilli and lemon – TWAS HEAVENNNNNNNNNN.

RECIPE: FIREY BEAN BREAKFAST BOWL

Serves 4

Gluten free : Dairy Free : Vegetarian

FIREY BEANS:

1 tablespoons extra virgin olive oil

1 small (90g) brown onion, peeled and diced

1 small (100g) carrot, grated

1 teaspoon smoked paprika

1 red (150g) apple, grated

1x 400g tin Macro Wholefoods Tinned Organic 4 Bean Mix

1/2 teaspoon seeded mustard

3/4 cup vegetable stock or broth

1 1/2 tablespoons Macro Wholefoods Fire Cider

Optional: 1 tablespoon Macro Wholefoods Nutritional Yeast

BREAKFAST BOWL:

1 teaspoon extra virgin olive oil

400g baby spinach

2 avocados, peeled and sliced in half

1/3 cup sauerkraut

2 cups cooked quinoa

1/4 cup pomegranate seeds

1/2 lemon, cut in 4 wedges

1 tablespoon hemp seeds

pinch chilli flakes

Heat oil in a frypan on medium heat, add onion ,carrot and smoked paprika cook 3-4 minutes. Add bean mix, grated apple, stock, seeded mustard, and Macro Wholefoods Fire Cider, bring to the boil, then reduce heat and simmer covered for 20 minutes.  Once beans are cooked, remove from heat, keeping covered. Heat a saucepan on medium heat, add oil and spinach and sauté to wilt for 3-5 minutes. To serve divide spinach between four bowls, then add quinoa, beans, kraut, avocado and top with pomegranate and hemp seeds, sprinkle with extra chilli if you like, finish with a wedge of lemon and serve.

+ This is partnered post with Woolworths Pty Ltd, all thoughts and opinions expressed are the authors own.

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A few spots left for an event (which includes wine – the best kind ) I am hosting with @bondibubs and @theringaround on Wednesday 3 July – I’ll be taking the group through 2 delicious wholesome treats, which you’ll have a chance to make too, and chatting with you about kids and family nutrition.

It’s from 645-845 at Shuk Elizabeth Bay. If you’d love to come meet some new friends and parents in the same boat, be sure to jump onto the link below.

It’s going to be a cracker of a night- I can’t wait to meet you there!

https://www.eventbrite.com.au/e/cheat-treat-tickets-63729081398?aff=ebdssbdestsearch

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When it comes to meal prep try not to overwhelm yourself with a whole stack of different and new recipes to prep, just get some basics in there that will save time, money and your health because you aren’t choosing fast food on the fly.
 
From the top :
  • blanched frozen peas
  • cooked quinoa
  • root vegetable soup
  • seed snaps (RECIPE HERE)
  • garlic tomato pasta sauce
  • boiled eggs
  • citrus glow bar + nut free choc muesli bar (RECIPES HERE)
  • buckwheat pasta (so scrumptious – cooks faster than wholemeal pasta too – WIN!)
  • random puff, nut, seeds, coconut granola flavoured with cinnamon and turmeric and because I felt like it I dropped the honey/maple today and whacked in stevia just to see how it goes as a variation! There are some yummy granola recipes here for you though…
What are you favourite meal prep items and what other meal prep ideas or SUPER SIMPLE recipes would you love?
 
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This is such a winning, balanced and nutritious meal for families throughout the week. It’s a rich source of quality protein from @australianeggs, choc-a- bloc with veggies including some hidden cauliflower and broccoli, grated and disguised as ‘rice’ (kids never pick it!) and delicious wholegrain brown rice. The peanut satay gives it an extra kick with natural peanut butter, tamari and citrus flavours too.

Kids can opt out if they’re not ready for the satay, but parents absolutely love it!

Get your kids involved in the cooking, they love the quality time in the kitchen with you making mess cracking and whisking the eggs and grating the veggies too.

EGG AND HIDDEN VEGGIE FRIED RICE  WITH PEANUT SATAY

Serves 4

Gluten free : Dairy Free : Vegetarian

Prep time: 15 minutes

Cook time: 20 minutes

6 free range eggs, whisked

1 teaspoon sesame oil

2 teaspoons coconut oil

6 asian shallots, finely sliced

3 cloves garlic, crushed or finely minced

2 cobs corn kernels (220g)

2 carrots (230g), washed and diced

1/2 red capsicum (100g), seeds removed and diced

1 head cauliflower, grated or 3 cups cauliflower ‘rice’

1/2 head (150g) broccoli, grated

2 cups cooked brown rice

2-3 tablespoons tamari or gluten free soy sauce+

Peanut satay (optional for kids – loved by adults!)

1/2 cup natural peanut or cashew butter

1 1/2 tablespoons lemon or lime juice

1 tablespoon tamari

1/2 cup water or plant based milk

Opt: pinch of chilli flakes, fresh chopped coriander and peanuts to serve

Heat a large frypan or work on medium heat, add sesame oil to coat the pan, then add whisked eggs, pouring around the pan to create an even thickness in the omelette. Cook 3 minutes each side, remove from pan, slice into small pieces, cover and set aside. Whisk together ingredients for peanut satay (if adding). Add coconut oil to pan, followed by asian shallots and garlic and cook 2 minutes, then add carrots, capsicum, and grated cauliflower and broccoli, toss frequently and cook 6-7 minutes or until tender. Add brown rice and tamari, toss and cook a further 3-4 minutes or until rice is hot. Serve with peanut satay, chilli flakes and fresh coriander for adults and just as is for the kids.

+ It is best to add less tamari or soy for younger children to maintain low RDI per serve for sodium intake.

+This is a partnered post with Australian Eggs, all thoughts and opinions expressed are the authors own.

 

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I made these a couple of weeks ago, ate some, shared some, stashed some (freezer) so now this week I’ll have snacks ready! I love the colour from the turmeric – it’s pretty hey!?!?! These are such a great snack mid afternoon (hi there 3pm…) and keep your appetite at bay until dinner. Make them and share with me across the gram????

RECIPE  In a food processor combine 2 cups raw cashews with 1 cup shredded coconut and blitz to a crumb. Add 1/2 cup fresh squeezed orange juice, 1 1/2 teaspoons orange zest, 1/4 teaspoon cinnamon, 1/4 teaspoon ground turmeric, 2 tablespoons honey/maple/rice malt syrup (whichever is in the pantry and you prefer) and either 3 tablespoons coconut oil or MCT oil if you have it handy which I did so why not whack it in there. (I also added 4 serves of collagen powder, again if handy throw it in, if not, don’t worry, go with the rest of the ingredients and it will still be AWESOME.) Blitz it all together so it’s a sticky raw ‘dough’, then press into a square lined cake or loaf tin and set in the fridge for a few hours.

You could roll them if you like the ball effect but to be honest I cbf with ball rolling it’s my LEAST favourite job in the kitchen!

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If you’ve been following my recipes for a while, you’ll know that I absolutely LOVE my legumes : ) They’re incredibly nutrient dense – think fibre, plant based, a great way to boost your daily veg, delicious, easy to cook, versatile (yes, you can put beans in sweet treats too – how rad is that!), extremely convenient sitting in the pantry (singing eat me, eat me, eat meeeeee) and a wonderfully economical way to up your nutrient intake in no time. You’ll also notice if you’ve been around here a little that I love Japanese flavours too, soooooooooo may I introduce you to one of my ultimate ways to team the two together with a truly scrumptious and oh so simple meal – SESAME PUMPKIN CARROT CANNELLINI BEAN SOBA NOODLES using Macro Certified Organic Cannellini Beans, only at WOOLWORTHS. My friends, this truly is such a great dish you can whip together quickly and easily and feel confident you’re getting a wonderful balance of nutrients into your meal. The recipe is now live on the blog – link just below! Jacq xoxox 

+ This is a partnered post with Woolworths Pty Ltd, all thoughts and opinions expressed are the authors own.

SESAME PUMPKIN CARROT CANNELLINI BEAN SOBA NOODLES

Serves 4

Dairy Free : Vegan

Prep time: 10 minutes

Cook time: 20 minutes

600g butternut pumpkin, peeled and cut into 2cm dice

300g carrots, cut into 2cm dice

1 bunch (200g) cauliflower fioretto or broccolini, trimmed and cut in half

3 tablespoons coconut or extra virgin olive oil

1x 400g tin Woolworths Macro Organic Tinned Cannellini Beans

270g packet buckwheat soba

3-4 tablespoons sesame seeds, toasted

3 asian shallots, finely sliced

sea salt and black pepper

Dressing:

4 tablespoons extra virgin olive oil

2 1/2 tablespoons tamari or gluten free soy sauce

4 tablespoons maple syrup

1 tablespoon water

1 tablespoon lemon juice

Heat oven to 180C and line a large baking tray with greaseproof paper.

Spread pumpkin, carrots and cauliflower fioretto or broccolini over tray, drizzle with oil, season with salt and black pepper and bake for 20 minutes.

Whilst veggies are baking, rinse and drain the tinned cannellini beans and set aside then boil a large pot of water and cook buckwheat soba according to packet instructions.

Whisk together ingredients for dressing in a small bowl.

Once vegetables and soba are cooked, toss all ingredients together with dressing and serve warm.

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It’s here! The season of cough, sniffle, sneeze and the doona come coat (fashionable… of course) to avoid chances of aforementioned cough, sniffle and sneeze. If the months of winter are some you dread, then it’s time to get savvy on how you can boost your immune system, energy and mood so you can enjoy the season ahead. Get rugged up and read on friends…

DIVE INTO THE WINTER SUN: Make the most of any and all sunshine where possible and soak up the beautiful Vitamin D to give our bodies a boost throughout the winter months. Vitamin D from the sun can help fight bacteria and viruses as well as strengthen the immune system. Aim for 10-15 minutes of sunshine in your lunch break and if you’re able, expose your stomach or back for optimum absorption.

DOUBLE UP ON IMMUNE BOOSTING FOODS: There are so many great ways you can pack a heap of immune boosting ingredients into your meals and snacks throughout the day, but having them on hand to start is the key. Add these ingredients to your shopping list:

Ginger: pop it into tea infusions, stir fries, curries, soups

Garlic: hello garlicky-olive oil toast with avocado and eggs, and of course slow cooked meals, soups, dressings or straight up if you’re brave!

Citrus fruits: lemon, lime and grapefruit not only taste delicious but are chockers in Vitamin C so aim to include them in your diet through fresh juices, squeezed over salads, in water or enjoy grapefruit as a scrumptious immune boosting snack

Green and herbal tea infusions: are a fab way to swap another coffee in your day in favour of something that can up the antioxidants in your life as well as warm and hydrate the body all in one hit.

Fermented foods and drinks: such as miso and kraut are delicious as part of your meal or sip on a brew of miso soup in between meals. AND if you need something fizzy, refreshing, jam packed with flavour and good nutrition then a fermented drink such as Remedy Kombucha Ginger Lemon ticks all the boxes for immune boosting ingredients with ginger, lemon, green tea, organic acids and live cultures from the slow fermentation process. Be it Ginger Lemon or any of the Remedy Kombucha range you’re guaranteed to get an immune lovin’ hit.

Green vegetables: broccoli, spinach, kale, peas, zucchini, Asian and bitter greens should pack the fridge drawer over these next few months and make up the bulk in most of your meals. Green vegetables are full of antioxidants and phytochemicals and aid the body’s natural detoxification pathways too. Check out the most delicious Gut Loving, Immune Boosting Green Soup recipe here.

PRACTICE REST: Which truly sounds bizarre I know, but hear me out. Chasing the clock, overcommitting, having a list a mile long, juggling work and family and all sorts of other ‘must do’s’ in our day creates stress in our body. Stress weakens the immune system, increasing our risk of falling sick once exposed to bacteria or viruses lurking about. A simple practice for reducing stress in our body is to address it with rest. By rest, yes of course, aim for quality sleep and healthy sleep habits (e.g. not trying to sleep immediately after looking at social media or emails, darkening the room etc) but also aim to allocate anywhere between 5-15 minutes each day to ‘practice rest’, the rest where you let your body take time out and don’t actually sleep, but practice the gentle art of switching off – guilt free. Everything will be waiting for you when you finish resting, don’t worry, it’s not going anywhere, but your good health won’t be unless you alter your lifestyle. Pop your legs up the wall, move into child’s pose, lie flat on the ground at the end of the day and incorporate deep belly breaths, meditate, whatever feels right for you, but make the practice of rest a part of your day.

INCREASE YOUR ZINC: Zinc is an absolute powerhouse nutrient playing a role in hundreds of enzyme and biochemical pathways in our body, including those which pump up our immune system. Zinc rich foods are abundant and easily incorporated into the diet, so whilst you’re making your shopping list of immune boosting ingredients to add to your cooking repertoire, choose a selection of these zinc winners too – legumes, seeds, nuts, dairy such as full fat natural yoghurt, wholegrains, eggs, shellfish and red meat if that’s for you.

AIM FOR PLANT DIVERSITY IN THE DIET: Try to increase the variety and number of plants in your diet each week or each fortnight even if just by one. Building a diet rich in plant foods and diverse in its sources can lead to greater diversity in the gut microbiome which is critical to the strength of your immune system. In nutrition we always say – EVERYTHING begins in the gut, so we need to give it the most love we can through our food. Whether it’s each week buying one extra plant based ingredient, even a new herb is great, or each fortnight, make it your mission to create as much variety in your diet through plants as you can. #loveyaguts

+This is a partnered post with Remedy Drinks. Jacqueline is a spokesperson and nutritionist for Remedy. All thoughts and opinions expressed are the authors own.

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It’s WHOLE GRAIN WEEK soooooo it’s definitely the right time to give you guys more of my fave slow cooker recipes which incorporate beautiful WHOLE GRAINS with heeeeeeaps of vegetables and legumes and this one is a winner! I know EVERYONE will love it, my 9 year old wanted to eat it straight from the pot! Whole grains are a fab way to incorporate more energy sustaining carbohydrate into your diet, with the added boost of fibre to feed the beneficial bacteria in your gut and a WHOLE stack of vitamins and minerals too. Have ingredients such as brown rice, quinoa, buckwheat, tins of legumes such as butterbeans and lentils  plus some veggies on your shopping list to throw into a pot and you’ll have a super scrumptious, easy and nourishing meal in one.

SLOW COOKED SATAY BEANS AND ROOT VEGGIES

Serves 4

Gluten free : Dairy Free : Vegan

2 tablespoons coconut oil

1 medium (150g) brown onion, peeled and diced

1/2 bunch coriander, leaves picked, stalks finely chopped

4 cloves garlic, peeled and chopped

3 medium (390g) carrots, sliced on the round

2/3 cup (100g) buckwheat groats, rinsed

1kg jap or kent pumpkin, cut into 6-7cm chunks

400g tin butterbeans, rinsed and drained

400g tin brown lentils, rinsed and drained

400ml coconut milk

550ml water

1/2 teaspoon ground turmeric

1/4 cup unsalted peanuts

1/4 cup raw cashews

3 tablespoons tamari or gluten free soy sauce

sea salt and black pepper

Optional: chilli

To serve: wholegrain rice

Preheat oven to 160C. Heat a large casserole dish on medium heat, add coconut oil, onion, coriander stalks, garlic, and carrot and cook, covered for 6 minutes.  Add buckwheat, pumpkin, butterbeans, brown lentils, coconut milk, water, ground turmeric, peanuts, cashews, tamari and season with sea salt and black pepper. Place in oven to cook for 2 hours, serve topped with coriander leaves and wholegrain rice.

This is a partnered post with Grains and Legumes Nutrition Council, all thoughts and opinions expressed are the authors own.

#wholegrainweek #wholegrainchallenge #lookforthewholegrain

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I think like all parents I’m constantly searching for new, delicious and nourishing treats to pop in the school (and my…) lunchbox and these BERRY BANANA CRUMBLE MUESLI BARS totally hit the spot.

They’re a great source of protein with both eggs and quinoa flakes in the mix, the yummiest balance of sweet from fruits and some honey or maple, and rich in fibre and healthy fats from a mix of seeds, coconut and olive oil.

I’ve popped some options for ingredient swaps in there if you don’t have these on hand too. Gotta make life as easy and nutritious as we can for the family #GetCracking 

LUNCHBOX FRIENDLY, BERRY BANANA CRUMBLE MUESLI BARS

Gluten free : Nut free : Dairy Free (opt) : Vegetarian

Makes 20 small bars

Prep time: 15 minutes

Cook time: 40 minutes

Wet ingredients:

1 free range egg

1/3 cup honey or maple syrup

100ml extra virgin olive oil or butter+

Dry ingredients:

3/4 cup (110g) mixed seeds such as linseeds, sunflower seeds and sesame

1 cup gluten free (160g) or wholemeal plain flour +

1 cup (86g) quinoa flakes+

1 cup (52g) flaked coconut

1/2 cup (52g)  desiccated coconut

1 tablespoon ground cinnamon

Filling:

1 cup berries, fresh or frozen and defrosted+

1 banana, sliced

1 tablespoon vanilla extract

Preheat oven to 180C and line a large baking dish (20cm x 20cm) with greaseproof paper. In a mixing bowl combine all wet ingredients and whisk well. In another large bowl combine all dry ingredients, mix, then add wet ingredients to dry ingredients and mix again. Pour half the mix into the baking dish, press out evenly using your hands then place in the oven to cook for 10 minutes. Whilst cooking mix together ingredients for filling. Once base is cooked, pour in the filling and then top with remainder of muesli mix. Move around a little so some berries poke through if you wish, then place in oven to cook a further 30 minutes. Allow to cool completely in tin, before slicing and serving. Store in the fridge up to 5 days.

+If using butter, melt before hand. If quinoa flakes aren’t on hand, use whole rolled oats, you may need a touch more olive oil , melted butter, or an extra egg if using oats as they absorb liquid more rapidly. Fruit filling can be swapped for whatever is seasonal just aim to keep the fruit pieces quite small so they cook more rapidly.

+This is a partnered post with Australian Eggs, all thoughts and opinions expressed are the authors own.

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