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Holistic Me

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Adelaide, SA
Holistic Me

Our diverse team aims to provide a range of individual services tailored to your specific needs. Dietitian and Academic Educator. Please contact to arrange.

NDIS agency registered - Capacity Building (CB) or Health and Wellbeing NDIS funding categories. More hours are available including home visits for NDIS clients than what is indicated on my page. Medicare and private health Dietitian. Special interest in immunology, microbiology, FODMAP and SIBO.

04/09/2025

This lemon garlic chicken rice is zesty, fragrant, and full of flavour! Packed with protein and slow-releasing carbs, it is a nourishing one-pot dish perfect for busy weeknights and meal prep 🍋 Here’s the recipe:

Ingredients
▪ 225g basmati rice, rinsed
▪ 3 garlic cloves, minced
▪ 115g onion, finely chopped
▪ 30g extra virgin olive oil
▪ ¼-½ tsp cayenne pepper flakes (optional)
▪ 1 lemon (zest + juice)
▪ 600g boneless skinless chicken thighs, halved
▪ 3 dried bay leaves
▪ 450mL chicken stock
▪ 1 tsp salt
▪ ¼ tsp ground black pepper

Instructions
1. Rinse rice under cold water until water runs clear. Drain and set aside.
2. In a large saucepan, heat olive oil over medium heat. Add garlic, onion, and cayenne (if using). Sauté for 4-5 minutes until softened and fragrant.
3. Stir in chicken, lemon zest, and lemon juice. Cook for 5-6 minutes until lightly browned.
4. Add rinsed rice, chicken stock, bay leaves, and salt & pepper. Stir to combine and bring to a boil.
5. Reduce heat to low, cover, and simmer for 15-18 minutes until rice is cooked and liquid is absorbed.
6. Remove bay leaves. Fluff rice gently with a fork. Garnish with lemon slices if desired and serve with steamed or stir-fried vegetables.

We can't wait for you to try this dish! Let us know in the comments what you think if you have given it a go. Don’t forget to like and follow us for more delicious and healthy recipes! 💛

03/09/2025

🌿 What is the Mediterranean Diet?
We don’t actually like to think of it as a diet, it’s more of a lifestyle 🫒✨

It’s all about:
✅ Plenty of veg, fruit, wholegrains & legumes
✅ Healthy fats like olive oil & nuts
✅ More fish, less red meat
✅ Fewer processed foods
✅ Sharing and enjoying food with others

Balanced, nourishing, and backed by science! Great for your mind and body!

Want to learn more about the Mediterranean style of eating? Our 6 week nutrition program delves right into this topic and how to apply this balanced way of eating to your lifestyle!

01/09/2025

🌱 Spring is here, and so is some of the year’s best produce!

Look out for asparagus, green beans, peas, leafy greens, citrus and strawberries — fresh, flavourful, and at their peak right now. Eating seasonally means better taste and better value.

Check out the for some great seasonal recipes!

https://adelaidecentralmarket.com.au/in-season-spring/ #:~:text=From%20September%20to%20November%20choose,just%20to%20name%20a%20few!

What spring produce are you adding to your meals this week? ⬇️

28/08/2025

Craving something sweet but a little healthier? This lemon poppy seed loaf is light, moist, and made with better-for-you ingredients 🍋 Here’s the recipe:

INGREDIENTS
▪½ cup unsweetened soy milk
▪¼ cup lemon juice, freshly squeezed
▪Zest of 2-3 large lemons
▪1 cup coconut sugar
▪½ cup olive oil
▪½ cup + 2 tbsp Greek-style yoghurt
▪2 tsp vanilla extract
▪¼ cup almond meal, sifted
▪2 cups whole wheat flour, sifted
▪1 tbsp baking powder
▪¼ tsp sea salt
▪2 tbsp poppy seeds plus extra for garnish

INSTRUCTIONS
1. Preheat oven to 175°C (350°F). Lightly grease and line a loaf tin with baking paper.
2. In a small bowl, combine soy milk and lemon juice. Let sit for 5-10 minutes to curdle. 3. Add the lemon zest and sugar to a large mixing bowl. Use your fingertips to rub the zest into the sugar until it feels "wet".
4. To the same bowl, add olive oil, yoghurt, and vanilla extract and whisk to combine. Then add the buttermilk (milk and lemon juice mixture) and whisk again.
5. Fold in almond meal, then sift in whole wheat flour, baking powder, and salt. Stir until just combined - be careful not to overmix.
6. Gently fold in poppy seeds.
7. Pour batter into prepared tin. Smooth the top and tap lightly to release air bubbles.
8. Bake for 40-50 minutes or until a skewer inserted in the centre comes out clean. Let cool in the pan for 10 minutes, then transfer to a wire rack.
9. Once the cake is fully cooled, drizzle with a dash of maple syrup or your favourite homemade lemon glaze, and sprinkle with extra poppy seeds if desired.

27/08/2025

This week we celebrate National Meals on Wheels 🥘💛
Meals on Wheels is so much more than just a meal – it’s a lifeline of care, connection, and community.

At Holistic Me, we recognise and appreciate the volunteers and teams who dedicate their time and hearts to making sure older Australians feel supported and valued.

Here’s to the difference you make every single day 🌿✨

25/08/2025

Our 6-Week Nutrition Program kicks off October 20th! Designed to help you feel energised, confident, and in control of your health.

Whether your goal is better energy, improved nutrition, or long-term wellness, we’ve got you covered!

Enquire or register interest now by calling 08 7092 8680 or at https://form.jotform.com/250836926146059

21/08/2025

Want something better than takeaway? 🥡 This quick beef and onion stir-fry is packed with flavour and totally customisable. Just add your favourite veggies and let the magic sauce do the rest 🌈 Here’s the recipe:

Ingredients
For the stir-fry:
▪600g beef steak of choice (e.g. sirloin, flank), thinly sliced
▪1 large brown onion, sliced
▪2-3 garlic cloves, minced
▪1 tbsp sesame oil
▪Spring onion (for garnish)
▪Your favourite veggies (e.g. carrots, corn, peas, capsicum, baby spinach etc.)

For the marinade:
▪1 tbsp ginger paste
▪1 tbsp soy sauce
▪2 tsp sugar
▪½ tsp baking soda
▪1 tbsp corn starch
▪1 tbsp neutral oil
▪½ tsp black pepper

For the sauce:
▪3 tbsp oyster sauce
▪1 tbsp soy sauce
▪1 tsp dark soy sauce
▪2 tsp sugar (adjust to taste)
▪2 tbsp water
▪½ tsp cornstarch
▪1 tbsp Shao Xing Wine

Instructions
1. In a bowl, mix ginger paste, soy sauce, sugar, baking soda, cornstarch, neutral oil, and black pepper. Add sliced beef and toss to coat. Marinate for 10-15 mins.
2. In a separate bowl, whisk oyster sauce, soy sauce, dark soy, sugar, water, cornstarch, and Shao Xing wine. Set aside.
3. Heat 1 tbsp sesame oil in a large pan over high heat. Stir-fry beef (in batches if needed) for 2-3 mins until browned and nearly cooked. Remove and set aside.
4. Add more sesame oil if needed. Stir-fry onion and mixed vegetables for 2-3 mins. Add garlic and cook for 30 secs until fragrant.
5. Return beef to the pan. Pour in the sauce and toss to coat. Stir-fry for 1-2 mins until the sauce thickens and everything is well coated.
6. Serve hot, garnished with spring onions, alongside rice, noodles, or oven-baked wedges.

18/08/2025

Black rice was once reserved for royalty in ancient China and forbidden to commoners due to its rarity and superior health benefits. That’s why it is also known as “forbidden rice.”

Among white, brown, and black rice, black rice contains:
✅ The highest protein content
✅ Fewer carbohydrates
✅ More fibre, iron, and antioxidants

Black rice also has the same anthocyanin antioxidants found in blueberries and blackberries, which are associated with anti-inflammatory and heart-protective effects.

Easy ways to enjoy black rice:
▪Mix with brown or white rice
▪Use as a base for your favourite stir fries, curries, and bowl meals
▪Toss into salads
▪Make black rice pudding with coconut milk and mango

We hope you learnt something new today! Follow us for more nutrition tips and fun facts! 🍏

14/08/2025

Wanting something quick, comforting, and full of flavour? This honey pork stir-fry with pumpkin, onion, carrots, and lettuce really hits the spot - sweet, savoury, and packed with nourishing ingredients. Here’s the recipe 👇🏻

INGREDIENTS
For the stir-fry:
▪500g lean pork (e.g. pork loin or fillet), thinly sliced against the grain
▪2 cups pumpkin, peeled and cut into thin bite-sized slices
▪2 medium carrots, sliced thinly
▪1 large brown onion, sliced
▪2 cups lettuce, roughly chopped
▪2 tbsp olive oil
▪1 tsp cornstarch (for coating pork)
▪Salt and pepper to taste
▪Optional garnish: toasted sesame seeds, spring onion

For the honey sauce:
▪2½ tbsp honey
▪2 tbsp low-sodium soy sauce
▪1 tbsp oyster sauce
▪1 tbsp rice vinegar or lemon juice
▪2 tsp fresh ginger, grated (or ½ tsp ground ginger)
▪2 cloves garlic, minced
▪2 tbsp water
▪½ tsp cornstarch (to thicken)

INSTRUCTIONS:
1. Toss sliced pork with a pinch of salt, pepper, and cornstarch. Set aside for 10-15 mins.
2. Whisk honey, soy sauce, oyster sauce, vinegar, garlic, ginger, water, and ½ tsp cornstarch in a small bowl. Set aside.
3. Heat 1 tbsp oil in a large non-stick pan over medium heat. Cook pumpkin for 5-7 mins, stirring occasionally, until tender and golden. Remove and set aside.
4. Turn heat to high, add another tbsp oil, and sear pork in a single layer (in batches if needed) for 3-4 mins until browned and cooked through. Remove and set aside.
5. In the same pan, stir-fry onion and carrot for 2-3 mins until slightly softened. Add lettuce and cook for 30-60 secs until just wilted.
6. Return pork and pumpkin to the pan. Pour in sauce and stir to coat. Cook for 2-3 mins until the sauce thickens and everything is hot and glossy.
7. Serve over rice, noodles, or in lettuce wraps for a lighter option.

13/08/2025

🎉 Happy Birthday to Jason, our incredible Compliance Manager and Support Coordinator at Holistic Me! 🎂
Your dedication, attention to detail, and unwavering support keep everything running smoothly. We’re so lucky to have you on the team!
Wishing you a year full of success, joy, and well-deserved celebrations. 🥳🙌

11/08/2025

Dairy or plant-based milk? 🥛🌱 Whether you are team soy, almond, oat, or classic cow's milk, it is worth knowing what you are pouring into your cup! Let’s take a look at how plant-based milk and dairy milk compare - from nutrition and cost to sustainability.

Dairy milk is a good source of protein, calcium, and many important micronutrients. The nutritional quality of plant-based milks varies greatly depending on the base ingredient. Many are fortified with calcium, vitamin B12, and other nutrients to better match the nutritional content of dairy milk. However, most plant milks are low in protein and calcium unless fortified.

Plant-based milks are typically lower in saturated fat and cholesterol than full-fat cow’s milk. While some studies have suggested that consuming cow’s milk is associated with cancer, cardiovascular disease, and all-cause mortality, recent meta-analyses do not support these associations, particularly with moderate consumption. Notably, some plant-based milks contain added sugars, flavours, or other ingredients to enhance taste and texture.

Environmentally, plant-based milks generally have lower impacts such as reduced greenhouse gas emissions and water use than cow’s milk, except for almond milk which has a notably higher water footprint.

Many plant-based milks are more expensive than dairy. However, they may be a more affordable option for people with lactose intolerance, as lactose-free cow’s milk can cost up to 50% more than regular milk.

There’s no one-size-fits-all answer - the best choice depends on your nutritional needs, health goals, preferences, and values. Whether you choose dairy or plant-based milk, reading labels and opting for minimally processed options is key! Still unsure what's right for you? Book a 1:1 consultation with our Dietitians for personalised advice! 🥝

09/08/2025

Fantastic team

Address

210 Main Road Blackwood
Adelaide, SA

Opening Hours

Monday	9am - 5pm
Tuesday	9am - 5pm
Wednesday	9am - 5pm
Thursday	9am - 5pm
Friday	9am - 5pm

Website

https://www.holisticme.net.au/

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