Rachel is a university qualified nutritionist based in Balmain, Sydney. She is a busy working mum of two teenagers, so is practical and realistic with her advice. Specialises in peri menopause, menopause, gut health, weight issues, low FODMAP diet and sports nutrition. Online and in person consultations available.
Healthy waffles made with oats for fibre and gut health, ricotta and eggs for muscle building protein and chia seeds for omega 3 fats. This is a great healthy breakfast that tastes great. Fodmap friendly too!
Read MoreDid you know it’s now possible to have a gut microbiome test which tells you about the microorganisms that are in your gut, how they affect your gut health and how you can achieve a better balance between desirable and less desirable microorganisms?
You can:
🐛 Learn which microorganisms are in your gut and what they might be doing - their potential to digest carbohydrates, protein, and fat, as well as their potential to produce essential vitamins and nutrients.
💊 Learn if the probiotics you have been taking are actually present in your sample: Sometimes probiotic supplements don't colonise in the gut and therefore don't provide much benefit. Find out if your probiotics are doing so.
🍓 Learn which foods to add to your diet, to promote a healthy gut:
Read MoreIt’s Men’s Health week this week so I thought I’d share my top tips for keeping the men in your life healthy. Men and women aren’t that different when it comes to daily nutrition. Yes, men tend to have more muscle mass which increases their requirements compared to a female. But nutritionally speaking, men still need a wide variety of vitamins and minerals to tick along each day.
Read MoreThis basil pesto dip is extremely versatile and can be used as a dip, a spread for sandwiches or toast, or to add flavour to pasta or rice dishes. My favourite way to eat this is spread on toast or crackers and topped with fresh tomato. This recipe is low FODMAP, gluten-free and dairy-free. You can even freeze it in small portions so that you'll always have some ready to add a flavour burst to your meals.
Read MoreThe more we learn about the role of gut, the more it seems that the gut can be thought of as the centre of overall good health. Our gastrointestinal tract runs right through the core of the body and has does a lot more than just digest our food. Our gut is home to lots of bacteria – known as gut flora. A healthy digestive system has a balance of good and bad bacteria. When your gut is not working as it should your energy levels are affected, your mood is affected and your ability to concentrate is affected. You can help maintain your digestive system by ensuring you consume prebiotics, probiotics and sufficient dietary fibre.
Read MoreThis is my new favourite dinner that I could eat every day for a month and not tire of. You will desperately hope there will be enough for leftovers for lunch! This recipe is full of veggies, black beans and quinoa so it delivers plenty of fibre and plant based protein which is a winner for preventing lifestyle diseases such as some cancers, cardiovascular disease and stroke plus it tastes amazing and will keep you full for ages.
This recipe was inspired by marin mama cooks but I've increased the veggies and beans a bit and "Australianised" the ingredients. I hope you enjoy this as much as my family does.
1 tablespoon olive oil
2 cloves garlic, sliced
1 red chilli, half the seeds removed and sliced
1 cup well-rinsed and scrubbed quinoa
1 1/4 cups chicken or vegetable stock
2 rinsed and drained cans of black beans
1 can tinned diced tomatoes
1 medium zucchini diced
2 red capsicums, diced
1 tablespoon Mexican spice powder (I used Herbies but masterfoods do one too or use 1/2 tsp chilli, 1 tsp cumin, 1 tsp coriander)
pinch of salt
1 avocado, halved, seeded, peeled and diced
juice of one lime
chopped fresh coriander leaves, greek yoghurt and shredded sharp cheese to serve
Heat the olive oil in a large frypan over medium high heat. Add the garlic and fresh chilli and cook for one minute stirring well.
Add in the chicken stock, quinoa, black beans, tinned tomatoes, zucchini, capsicum, salt, and spices.
Stir well, then bring to the boil. Reduce heat, cover and leave to simmer for 20 -25 minutes until cooked.
Before serving stir through the lime juice and chopped coriander. Serve with a sprinkle of cheese and a dollop of greek yoghurt.
Serves 6
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