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 MoreHere’s a quick and no-fuss way to make low FODMAP granola (aka toasted muesli). Pop the ingredients in a frying pan, toast over low heat, then mix in some delicious maple syrup to make it all crisp, crunchy and lovely and sweet. And there you have my Macadamia Maple Stovetop Granola. Yummo!
Read MoreHave you been missing muesli? It’s pretty hard finding a low FODMAP muesli since most of them contain dried fruit, grains that are high in fructans, and are sweetened using honey and/or fruit juice. But you can easily make your own low FODMAP muesli at home. This recipe has lots of low FODMAP grains, nuts and seeds, making it a high fibre breakfast option. Serve it with fresh fruit and low FODMAP milk or yoghurt for a complete breakfast.
Read MoreAre you a snacker? Do you like something sweet with your morning coffee? I am, especially as I am up early with the kids and do my exercise then, so by morning tea breakfast is a distant memory. A nut bar can be a handy shelf stable option that will survive be kept in your handbag or office drawer. Here are my favourite supermarket finds.
Read MoreI developed this delicious granola recipe for my son and he loves it. He mixes it with yoghurt as a great second breakfast after early morning rugby training or after a game. The combination of protein and carbs makes it ideal for refuelling my hungry boy!
Read MoreIf you hang around the sports nutrition world you'll see there's a lot of fuss about beetroot juice, which has recently been promoted to a Grade A supplement by the Australian Institute of Sport. Whether you are trying to improve your exercise endurance, improve your blood pressure or just add more veggies to your diet - check out my beetroot smoothie.
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For Australian supermarket shoppers you might have noticed the new "health star rating" system being slapped onto cereals, dips and other packaged food. The health star rating system is voluntary and it takes into account four aspects associated with increasing the risk factors of chronic diseases - energy, saturated fat, sodium and total sugars content. Fruit, vegetable, nut and legume content, and in some instances, dietary fibre and protein content are also considered.
If you've discovered that your favourite cereal has less stars than you'd like, how about a new 5 star health rated muesli?
I've been making my own muesli for a few years now, this recipe gets changed around depending on what I feel like, for example sometimes macadamia nuts instead of almonds. I keep a 1/2 cup scoop in my cereal container and measure it out each day and top with a generous handful of berries and a big scoop of greek yoghurt. Serve with your favourite milk.
Because I am a huge data nerd, I put my recipe through the health star rating calculator and it receives 5 stars, plus it tastes great, is full of fibre and protein and will keep you full until lunchtime!
14 serves
285 cals 15g fat, 31g carbs, 10g protein, 7g fibre
If you need help sticking to your healthy eating goals I can help you. I'm a university qualified nutritionist based in Balmain, Sydney and the busy working mum of two teenagers, so I'm practical and realistic with my advice. Find out more about me here.
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