wholemeal savoury scones

Wholemeal Savoury Scones

makes 16 Ingredients: 2 cups wholemeal self-raising flour 2 cups self-raising flour ½ teaspoon baking powder 100g chilled unsalted butter, cubed 200g leg ham, finely chopped 1 cup red capsicum, seeds removed, finely diced 1 tablespoon olive oil 6 spring onions, finely chopped 1 tablespoon freshly chopped rosemary (optional) 1 ½ cups parmesan cheese 1 […]

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pumpkin turmeric and ginger soup

Pumpkin Turmeric and Ginger Soup

Serves 6 Ingredients: 3 tablespoons extra virgin olive oil 1 large brown onion, finely chopped 2 cloves garlic, finely chopped 4 cm piece fresh ginger, finely grated 2 teaspoons grounded turmeric 1 medium (1.5kg) butternut pumpkin, peeled, seeds removed and cut into 3cm chunks 2 large carrots, roughly chopped 1 litre chicken or vegetable stock

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how much protein is too much

How Much Protein is Too Much?

Written by Vicki Ma (Accredited Practising Dietitian and Sports Dietitian) If you think there’s no such thing as a protein overload, think again! Take one look at the booming supplement companies, it says it all, our culture is obsessed with protein. Why is protein so important?   Every part of our body, including the skin and

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beef basil stir-fry

Beef Basil Stir-fry

serves 4 Ingredients: 500g beef rump steak, thinly sliced 2 garlic cloves, thinly sliced 1 small bird’s eye chilli, thinly sliced (optional) 1 bunch Thai basil, leaves picked 2 tablespoons Extra Virgin Olive Oil 1 medium carrot, thinly sliced 1 head of broccoli, cut into florets 1 cup green beans, trimmed and cut into 3

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chicken tacos

Chicken Tacos

serves 4 Ingredients: 600g chicken tenderloins  2 cups finely shredded red cabbage 2 carrots, grated 1 medium red onion, thinly sliced  1 large avocado, mashed  1/2 cup coriander leaves, coarsely chopped 8 mini wholemeal corn tortillas  1 tablespoon olive oil  olive oil spray  1 teaspoon cumin  1 teaspoon paprika  1 teaspoon turmeric powder  1/4 teaspoon

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iron rich foods

Are You Getting Enough Iron?

Written by Vicki Ma (Accredited Practising Dietitian and Sports Dietitian) Tired of feeling tired? Chances are, you could be low in iron! Symptoms of low iron levels  Tiredness Lethargy Poor concertation Dizziness Low mood Frequent infections If you have any of these symptoms see your doctor for a blood test to confirm whether your iron

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banana bread

Protein Banana Bread

Serves 12  Ingredients: 4 over ripe bananas 3 large eggs 1 cup almond meal 1 ½ cups whole meal self-raising flour ½ teaspoon bicarbonate soda ¼ cup brown sugar ¼ cup extra virgin olive oil ¼ cup natural yoghurt 1 teaspoon vanilla extract Pinch of salt Method: Preheat oven to 180 °C (160 °C fan-forced).

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boost calcium intake

How to Boost Calcium Intake

Do you get enough calcium? According to the Australian Health Survey over half of our population are not meeting their requirements. That’s a bit of a concern!  Calcium is an important nutrient in our diet, especially as you get older. We need calcium to help keep our bones strong and healthy so that we can

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Raw Muesli Bar

makes 30 Ingredients:  1 1/2 cups rolled oats 1 1/3 cups sliced almonds 1 1/3 cups pumpkin seeds 1 1/3 cups puffed rice  1 cup dried dates, diced into cubes ½ cup dried cranberries  1 cup almond butter 1 cup honey 1/2 teaspoon sea salt 2 teaspoons cinnamon Method:  Pre-heat oven to 180 °C (or 160 °C fan-forced). Toast oats for

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women sleeping

Sleep for Better Health

Written by Vicki Ma  (Accredited Pracitising Dietitian and Sports Dietitian)  Nodding off as you read this? Are you getting enough sleep? Studies are showing we’re a sleep-deprived nation – Australians are not spending enough time clocking up the Zzzz! Lazy weekend sleep-ins seems to be a thing of the past. Many people are now sacrificing sleep

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