But first, coffee… with these Banana Flapjacks that is. Wholesome, chewy, delicious and filling, our Banana Flapjacks bake perfectly into your morning coffee routine. They are a breeze to prepare in advance for a grab-and-go breakfast (or even snack). But most important? They’re full of fibre-rich oats, polyphenol-packed blueberries and banana plus tahini to bind, creating a truly gut-loving, mood-boosting, blood sugar-friendly and heart-healthy recipe. Now that’s a mouthful.
Read MoreYou might think vegetables and brownie shouldn’t be in the same recipe. But Chef Tom Walton somehow makes it work. And if it means getting closer to the recommended five serves of vegetables daily, then we’ll take a brownie any day. It’s ooey, it’s gooey, it’s heavenly and it’s packed with a truckload of fibre, polyphenols and antioxidants. This recipe created by Tom Walton in partnership with Vitamix is here to help us celebrate National Nutrition Week 2023.
Read MorePancake Sunday just got a marvelous makeover with these nutrient-packed beauties. Wholemeal flour provides a hit of fibre to keep your gut microbes happy, whilst the yoghurt boasts plenty of calcium for strong bones. The bananas add the perfect level of sweetness and simmering down the berries releases their natural sugars for a more-ish syrup. Sounds like a scrumptious way to sidestep a sugar crash to us!
Read MoreA PSA to all of those with ADHD: you’re not alone if you find food, well… hard. Consistently nourishing yourself is a struggle when common symptoms like impulsivity, hyperactivity and inattention are at play. Here are five ways ADHD can make eating hard and what you can do with the support of a Dietitian.
Read MoreThe perfect Winter warmer and food for your soul, this Mediterranean Minestrone wonder is a family recipe handed down from our very own Dietitian Sarah. Lentils are packed full of all three types of dietary fibre to keep your bowels regular, feed your healthy gut bugs and regulate blood sugar levels. But really the best part is the velvety pumpkin blended to create a luscious and heartwarming texture. This one is bound to be a crowd pleaser on a cold night.
Read MoreGet ready to indulge your taste buds with our delicious Golden Anzac Biscuits recipe. We've swapped out the traditional butter for some extra virgin olive oil and amped up the fibre content with rolled oats and wholemeal flour. This means you will not only enjoy delicious biscuits that are crunchy on the outside and chewy on the inside, you will also be nourishing your body with unsaturated fats, fibre and vitamin E. Your heart and gut health can thank us later!
Read MoreStarting the morning with a nutritious breakfast is key for kids to fuel their minds and bodies for the day ahead. But, with busy schedules and picky eaters, it can be a challenge to ensure that breakfast contains the essential nutrients needed for growth and development. Here are our top five must-have nutrients for breakfast with tasty and appealing ideas that even the pickiest of eaters will enjoy.
Read MoreThese Oat Banana Cookies are the easiest snack recipe you will ever make. They are packed with soluble fibre, our favourite nutrient for reducing cholesterol, promoting regular bowel motions and feeling full and satisfied all day long. Delightfully chewy and sweetened with that banana flavour we all love, you won't believe how easy these cookies are to whip up!
Read MoreNot only are these Chia Popsicle Bites perfect for a sunny day, they also offer a tasty fibre boost for a happy gut. Chia seeds are the star ingredient in this summer treat. These tiny seeds are packed full of healthy fats and a magnificent 10g of fiber per serve of this recipe, perfect for helping kids meet their fibre requirements.
Read MoreIs tuna avocado sushi one of your staple food court choices? Then have a go at our easy deconstructed version. This recipe is complete in ten minutes, roughly the same time (if not, quicker) it takes to line up and order sushi at peak lunch hour. From a nutrient perspective, the best part of these bowls is the nori. Read on to find out why.
Read MoreDoes your child suffer from picky eating along with constipation? It is more common than you think. When fussy eating and constipation occur together, they create an uncomfortable cycle for you and your child. Suffering from an irregular pooping cycle can make your child falsely feel full and lead to a low appetite. This in turn can make fussy eating habits worse! Read on for our top tips to manage this tricky cycle.
Read MoreLacking inspiration to hit the recommended two to three serves of fish each week? This simple sesame, salmon and soba stir-fry is perfect. Fish, especially oily types like salmon, are rich in long chain omega 3 fats, a magical nutrient in a Dietitian’s tool kit being linked to a magnificent number of health benefits. From a healthy heart to better brain function, reduced inflammation, boosted mood, improved fertility, reduced endometriosis pain and better management of PCOS and insulin resistance, this recipe will have you well on your way to your best health yet!
Read MoreThis recipe is a fast and filling smoothie that doubles as a breakfast or satisfying snack. Raw rolled oats are without a doubt the star ingredient. In their raw form, rolled oats are a rich source of resistant starch, a potent prebiotic that feeds the good bacteria in your gut. When well fed, these bacteria produce beneficial by-products that keep the gut wall strong, protect against cancer and type 2 diabetes, improve insulin resistance… the list goes on! All that for a smoothie that take less than five minutes to make? Count us in.
Read MoreIron is one of the most important nutrients when it comes to your child. It carries oxygen from the air we breathe to every cell in our body. Babies are born with a very small store of iron, just enough to last until around six months old. After this, including iron-rich foods in your child’s diet is incredibly important! Read on to find out why and how.
Read MoreStruggle to get in the recommended five serves of vegetables each day? Try our ricotta frittata which ticks off three of your five per one serve of this recipe! Family-friendly and tasty, this frittata is wonderfully versatile as it is perfect for breakfast right through to dinner, can be chopped into finger food for kids, easily served warm or cold as leftovers and adaptable for those end of week vegetables.
Read MoreThere is a common myth that frozen fruit and vegetables are not nutritious. As Dietitians, we are here to reassure you that frozen produce is just as nutritious (if not more) than fresh. But, if you are accustomed to the crunch, texture and taste of fresh produce, it’s normal to feel unsure about dabbling in frozen alternatives. To help you out, here are five fuss-free ways you can use frozen fruit and vegetables.
Read MoreCottage Pie is one of Australia’s favourite winter warmers so we have made a few Dietitian-approved tweaks to bump up it’s health profile. By mixing lean mince with canned lentils, adding a pack of mixed frozen vegetables and grating extra carrot and zucchini, the fibre and vitamin content is significantly increased without sacrificing taste. This recipe is proof comfort food can be tasty and nutritious.
Read MoreAs parents, we know the importance of eating vegetables. But when it comes to children, this is easier said than done. Do you find yourself struggling to find ways your child enjoys vegetables? Have you resorted to sneaking vegetables into your child’s meals? Read on for our top six Dietitian-approved ways to help your child eat vegetables and actually enjoy them.
Read MoreRoasted chickpeas tick all the boxes when it comes to healthy, tasty and sustainable eating habits. They are easy to make, budget-friendly, full of fibre, plant-based protein, gut-loving prebiotics and iron and most importantly, delicious! With just over four grams of fibre per serve, crank your oven and put those canned chickpeas in your pantry to use with our simple recipe.
Read MoreThis simple banana ricotta toast is a delicious way to elevate your toast and sneak in an extra serve of fruit. Combining low GI carbohydrates from the whole grain bread and banana, with ricotta for protein and heart healthy fats from walnuts makes this a well balanced meal to keep you feeling fuller for longer. Consider this your cheat version of banana walnut bread!
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