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Mrs Nutritious - Food and Lifestyle Coach, Avalon (2025)

27/06/2025

This is what WINTER looks like in a bag of veg from my farmers market…

A whole cauliflower to roast, make into rice or simply to steam with lashings of butter sea salt and pepper.

J*P pumpkin to make soup, fragrant with cumin, turmeric, saffron & red lentils.

Fairy cabbages (alias:Brussels sprouts) to halve and roast until the edges are crisp & golden.

Beets with their leafy greens still attached to use in a myriad of dishes all week long.

Spuds, dug fresh from the earth yesterday to grate into winter soups and curries to thicken or to mash and soak up the sauce of slow cooked braises.

I chatted this morning with the farmer who grew this bounty. Touched his hands, cracked from the cold of the winter air and earth in the farm. Learnt about what’s good and new in his life. This is what real food and real relationships look like. Not a bar code or a fluorescent light in sight….just real food and humanity 💛

02/06/2025

What’s for dinner?

Turn a little pack of beef mince into a delicious, nutrient dense winter wonder.

Cottage Pie ++
Choose your upgrades….

1. Upgrade regular beef mince to mince containing a little offal (think liver + heart) which are nutritionally dense sources of iron, vitamin A and b vitamins, particularly b12). I happen to love the Offaly Good Mince from local farmers Tim and Hannah . No need to freak out at the thought of eating offal….theres no discernable taste difference 😉.

2. Pre-cook the mince + veggies for the pie filling with meat stock (gelatinous and delicious food for your gut). Add a dash of this delicious stock to the mashed potato topping, instead of the milk you might usually add to a mash - more flavour and more gut loving goodness.

3. Add a big dose of favour to the pie filling with a generous splash off the most delicious Worcestershire Sauce made from plums grown on James farm at our weekly Warriewood Market.

4. If you happen to make your mash the day before, or even in the morning, your gut will benefit from the resistant starch created from cooked and cooled potatoes. Eating this pie as leftovers over the following day or two will have the same benefit.
Resistant starch is food for our good gut bugs 😉

5. Adding around 1/3 cup red lentils to the pie mix as it is cooking adds extra fibre and fills out the pie a little more, making the more expensive beef mince stretch a little further.

Enjoy 😋

23/03/2025

DIY Poke Bowl is a great concept for casual entertaining. Colourful, flavoursome and fresh and using the principles of food as medicine.

Choose your form of protein (today’s guests choose from Miso Ginger Chicken or Baked Ocean Trout)
+
resistant starch for healthy guts (cooked and cooled medium grain white rice mixed with black rice, toasted cashews & sesame seeds)
+
carbohydrates (baked miso pumpkin)
+
antioxidants (red cabbage with grapefruit salad, cucumber salad)
+
healthy fat (diced avocado, miso and tahini dressing)
+
enzyme boost for digestion (diced pineapple salad with naturally occurring bromelain to assist the digestion of protein)
=
Delicious lunch with friends, medicine for body and soul 💛

15/03/2025

A little bit of weekend deliciousness……Banana Pancake topped with goats yoghurt, enriched with blackcurrant powder, strawberries, pomegranate and roasted almond butter and a sprinkle of chia seeds.

Banana Pancakes are made simply with eggs and small amount of smashed banana, seasoned with vanilla and cinnamon and cooked in coconut oil. Protein rich and abundant in healthy fats to sustain for hours.

To achieve a good dose of protein with each meal, think about the layered approach I’ve used today…eggs + yoghurt + nut butter + chia seeds.

Blackcurrant powder is a wonderful food based source of vitamin C. It’s also a wonderful food source for our beneficial bifidobacterium that are depleted as a result of antibiotic use. I take it most days as a shot, mixed with water but it’s amazing mixed with yoghurt of into a chia pudding.

Add elements to your plate, at every meal, that enrich health…..deliciousness is a wonderful side-kick!

rich

16/02/2025

A hint of Autumn in the air this morning gives me the gentle permission to say goodbye to the cherry tomatoes in my vege garden. We’ve feasted on these sweet beauties all through summer, but eventually their free-range growing style becomes too much to handle for my tendency towards neatness, and it’s time to say goodbye.

Much of the remaining fruit will ripen over the next week or so in the warmth of the kitchen. What stays green will no doubt, make its way into a jar of chutney.

Growing food at home puts you in touch with the ebb and flow of the seasons and nature’s ever-changing pantry.
Simple pleasures 💫

12/02/2025

A simple savoury breakfast ticks so many boxes for great brain and body health.

Protein + fat + greens + fermented food = a great recipe for breakfast in my current mid-life chapter of life. On this plate it take 5mins to pop together (plus some quick pan washing time)and looks like:

2 eggs (protein) scrambled with goats cheese (protein) and cooked in ghee (healthy fat) + rocket and some torn herbs (leafy greens) + olive oil (healthy fat) and vinegar dressing + avocado (healthy fat) + sauerkraut (fermented food).

+ Add a little good quality carbohydrate, such as roasted pumpkin, sweet potato or sourdough bread if you’re super active or feeding the young adults in your home.

+ bonus addition….some crunchy nori flakes for iodine, to support healthy thyroid function 😉

What’s good about it?
Good quality protein and fat are satiating and will give you a slow constant energy and blood sugar until lunchtime rolls around.

A complete meal like this signals to your nervous system that there’s no need to store fat (as in times of famine, mimicked by reduced calories). Anything that supports a calm nervous system is super important to mid-life women.

Fermented foods, like sauerkraut, are so good for our gut health.
You may tend to experience less sweet cravings during the day if you start on a savoury bent.

Options are endless, so use whatever protein feels good for your body, in this simple formula. Feel the benefits all day long!

03/01/2025

Farewell Christmas ham 🎄

After gracing many delicious plates, it’s time to repurpose and close the loop on our once-a-year pasture raised ham. Honouring the animal, farmer, soil and resources imbedded in this bounty, means using every last detail.

Offcuts are trimmed and packaged into little freezer packs, ideal for toasties or fillings for baked potatoes.

The bone is divided into a few portions by simply twisting at the joints. Frozen individually, they will produce a bounty of meals when the season once again turns and night become cooler. Delicious soups and homemade baked beans are my favourite used for the Christmas ham bone.

30minutes work now will pay its way forward, I promise 😋.

09/12/2024

Easy dinner….
If your home is anything like mine, the end of year windup is in full swing. Everyone is coming and going and it’s impossible to plan how many will be home for dinner each night.

Eggs are a great, convenient source of protein. My meat-loving men will turn their noses up at frittata for dinner, but re-framed as a pie, it’s a different matter! Leftovers are great cold and ideal for breakfast, lunch or dinner.

Tonight’s version….
1. sauté some sh*take mushrooms in ghee and set aside.

2. Sauté a finely chopped leek in ghee and when softened add some fresh sage and thyme and the chopped greens of a bunch of beetroot (any leafy green would work). Press out excess moisture with the flat back of a wooden spoon and discard juice.

3. Whisk 8 eggs with salt, pepper, chilli flakes and a generous amount of grated Parmesan.

4. Layer 5-6 sheets of Mountain Bread on a shallow sided baking tray. Spread with the sautéed leek and greens mixture and pour over the egg mixture. Top with mushrooms and dollops of goats cheese. Garnish with whole sage leaves.

6. Bake at 169oC fan forced for 20 mins. Serve with a dollop of chilli jam or tomato relish, alongside a simple salad….tomato, avocado, peach, Spanish onion & basil is delicious, dressed with olive oil and Black Cherry Vincotto.

Enjoy 😊

25/09/2024

A perfect way to use up the pulp from homemade nut milk is in a simple crumble.

Making your own nut milk is incredibly easy. It gives you control over the source of your ingredients and removes the need to worry about weird additives like thickeners, sugars and seed oils.

I love using pesticide free Australian almonds and a little desiccated coconut to make Almond & Coconut Milk. Tonight, I’ve mixed the leftover pulp with some rolled oats, cinnamon, a few coarsely chopped almonds, a little rapadura and some melted organic butter to make a crumble mix. I’ve spooned it over some homegrown rhubarb, tossed with sour cherry juice, maple and cinnamon, to bake in the oven for approx 20mins.

Reduce food waste whenever you can and keep things super simple 💛

20/09/2024

Shopping for your weekly staples at the farmers market gives us access to locally grown varieties of our favourite foods that you’ll never see in supermarket chains. Our dominant food system favours a narrow range of produce that is high yield, sturdy, transportable and looks pretty.

Biodiversity is key to our microbiome…..a wide variety of fresh foods, each seeding their unique blueprint within us.

A perfect example of the broader diversity of plants on offer are these gorgeous Sharwill Avocadoes….very soft, buttery and only around for a 4week season, from Shannon at Bob’s Avocadoes at my local market. I’m also on the lookout for Rocco of Fratelli Polito Produce’s, home grown Gwen Avocadoes, also with their own unique flavour and texture.

Embrace diversity in your food, feed that microbiome well and savour the wonderful conversations with those who grow our food…..that’s what seeking out humanity is all about 💛

13/09/2024

Goodbye winter, hello Spring 💛

Eating in rhythm with the seasons celebrates the best of produce, grown local to where you live.

At my farmers market today, I farewell winter with the last batch of the best brussel sprouts from and welcome the arrival of the first shoots of Spring with crisp green asparagus.

The brussels will be finely sliced, sautéed in ghee with crushed garlic & leek and finish with a splash of mirin and fresh dill. The asparagus are destined to be lightly steamed and dipped into soft boiled eggs on the breakfast table. These are the rituals of seasonal eating my kitchen, connecting us with the cycles of nature and the simple, real pleasures of life.

13/08/2024

Curious about how to shop at the Farmers Market for your basic and affordable weekly fresh fruit and veg needs as opposed to just ‘yummy extras’? Perplexed as to who the ‘real’ farmers are at the market? Worried that it is expensive? Embrace truely fresh and locally grown, seasonal food, free of pesticides …..once you’ve learnt to ‘shop the market’ there’s no going back to the supermarket for your veg 😉.

Join me THIS FRIDAY on a winter edition of a Farmers Market Shopping Tour of my local Beaches Market at Warriewood. Two spots now available - a perfect activity for you and friend!

Fun kicks off at 8.30am and we’ll meet the growers, shop and chat until 10am. Message me if you’d like to join, just $55pp with $5 donated to Farmers Footprint Australia.

Mrs Nutritious - Food and Lifestyle Coach

27/06/2025

02/06/2025

23/03/2025

15/03/2025

16/02/2025

12/02/2025

03/01/2025

09/12/2024

25/09/2024

20/09/2024

13/09/2024

13/08/2024

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