Penny Benjamin Nutritionist

19/04/2024

Hi Friends,

Next weekend I'll be doing 6 Crossfit Hero Workouts with my team at Crossfit 4055 in and effort to raise awareness of, and funds that can help the nearly 49% of veterans who discharge from the defence force and develop mental health issues.

If you have even a few dollars you can spare to support this cause, I, my team, and more importantly the Veterans in need, would appreciate it greatly!

You can donate via the link below :)

24 Hours of Heroes 2024 : Make a donation today to support 24 Hours of Heroes 2024

01/04/2024

Bush spice roast leg of lamb recipe is now on the website!
Featuring some gorgeous native Aussie herbs like lemon Myrtle, salt bush and wattleseed, it has a fragrant and zesty flavour. As always, using organic and pastured lamb

Full recipe via the link below

https://pennybenjamin.com.au/bush-spice-roast-lamb/

30/11/2023

Hi Friends! Just wanted to drop you a line to let you know I’ve got a workshop coming up in January "MEAP PREP LIKE A PRO” as part of Logan City Council’s Active & Healthy Program! ⭐
�Swim 🏊‍️, dance 💃, cook 🍳, stretch 🧘‍️, or run 🏃 to a healthier you!�
Be quick, spots fill up fast.
❇️Activity: Meal Prep Like a Pro
❇️Date: Tuesday 9th January
❇️Time: 9:30am or 12noon
❇️Where: Bethania Community Centre
❇️What to bring: water bottle, closed in shoes, cutlery, some food containers to take any leftovers home!
❇️How to book: Bookings are ESSENTIAL - please book and pay via the link here

https://pennybenjamin.com.au/product/meal-prep-like-a-pro-930am-tuesday-9th-january-2024/
�Logan City Council

21/07/2023

I made some macadamia brownies the other day and they actually turned out ok for a ‘winging it’ kind of bake so thought I’d share the recipe!
Wet Ingredients
❇️3 eggs
❇️1 cup pumpkin puree (steamed pumpkin, blended into a puree)
❇️1 teaspoon vanilla extract
❇️Optional sweetener – use anywhere up to 1/2 up honey or maply syrup (I used none when I made these, but understand my pallate is different to others’
Dry Ingredients
❇️1/2 cup Vegan ❇️Protein Superfood (alternatively sub for coconut flour)
❇️1/2 cup cacao powder
❇️1 teaspoon baking powder
❇️1/3 cup good quality dark chocolate, roughly chopped
❇️1/3 cup macadamias
Then all you do is mix wet and dry separately to combine, then bring together to mix well. Then pour into a greased baking tray and bake for about 30mins on 180 (shorter if you like them gooey)
Full recipe also on the website https://pennybenjamin.com.au/macadamia-brownies/

18/05/2023

Been a while since I’ve added a recipe to the website! But I made these Carob-Orange protein balls this morning and they are so yum I had to share.
Carob is like cacao but sweeter and caffeine-free so these can be a great treat for someone who is sensitive to cacao.
In this recipe I used pepitas, sunflower seeds, carob, 180nutrition collagen powder, tofu, orange zest & juice. Plus some salt.
Full recipe on my website

https://pennybenjamin.com.au/carob-orange-protein-balls/

16/03/2023

Made some protein brownies the other week, topped with swirled tahini and figs in celebration of fig season 😍😍
They would be equally delicious with some peanut butter in place of tahini and strawberries (or any other fruit - orange, banana, apple etc.) in place of figs!
Link to the recipe is below 😋

https://pennybenjamin.com.au/protein-brownies-with-tahini-and-figs

15/02/2023

A massive thank you to the wonderfully engaging and interactive student leaders at and for being such wonderful participants in my talks on Friday.
The topic of Eating Disorders and how to support someone you’re concerned about, especially in an environment like a residential college is never an easy or lite one to discuss, but these young ladies were wonderful to present to.
Thanks again for having me!

29/01/2023

Better late than never for a wrap up of last week’s “Love your Lunchbox” workshops 🥪💕 as part of the Active & Healthy Program
Had a blast with two groups of Alderley locals cooking up some lunch box staples that are high in protein and veggies (excellent for brain power during the day) but also high in flavour and fun to make 😍
Thanks again to and for supplying the amazing produce and organic meat for my workshops - it’s because of you that I can keep these alive and low cost for participants 🙌🏼🙏🏼🙏🏼

04/12/2022

Seafood Christmas lunch 🐟 on a budget thanks to the variety of festive and affordable food, decorations and fresh produce from
Christmas in Australian Summer ☀️ often calls for lighter meals (compared to your traditional baked Christmas lunches of the Northern Hemisphere), And this delicious spread including Aldi’s Salmon fillets in perfect! I baked the veggies plus the salmon fillets with olives, cherry tomatoes and lemon in the BBQ, and served with a fresh salad and cheese board (and Christmas crackers of course!).
Compliments to the chef were received 😜, and all this for under $15 per head (inclusive crackers and decorations, not the vino 😜).
Aldi has a great range of high-quality festive food and decorations available, I’ll definitely be shopping there again before Christmas!

14/11/2022

Fresh & Simple pulled pork tacos! Feat. cos lettuce as the taco shell, a homemade salsa, and spiced, pulled pork shoulder from
Optional add-ons - Guac, beans, jalapeños, Greek yoghurt/sour cream.
Super simple, fresh and delish summer dish!

16/10/2022

“Healthy BBQing” and “Meal Prep Like a Pro” workshops went down this last week!
It was a pleasure sharing some of my favourite meal prep recipes and ideas with the staff from on Thursday. There was loads of laughter, chatter and sharing of personal cooking stories during the afternoon!
Then what a fun day on Saturday delivering “Healthy BBQing” workshops in local community parks in both Alderley and The Gap! We made some tasty handmade rissoles, falafels, mango-marinated tofu kebabs and BBQ veggies. Such a wonderful day outdoors!
As always a MASSIVE THANK YOU GOES TO for your continued support in supplying pretty much all the produce and pantry items for my workshops. I couldn’t do these without you!
I have some workshops this weekend (Saturday 22nd) in Orleigh Park West End.
Head to the link in my bio to book!

16/10/2022

Massive week this week 💪🏼😥🏆
1️⃣ In-House Comp on Saturday with
2️⃣ 1RM Sn**ch testing on Tuesday (got a PB 🎉)
3️⃣ 1RM Deadlift testing on Thursday (hit another PB)
4️⃣ 1RM Split Jerk testing on Friday (woohoo, 👏🏼🎉another PB).
Guess there’s a reason my initials are PB 🤷‍♀️😅
Looking forward to what the next block of head coach programming brings!
Thanks & to some great shots!

**ch

08/10/2022

What a week of delicious, easy and healthy foooooodd thanks to 😍
After getting back from Melbourne and barely having time to scratch myself before heading to Mum’s to dogsit the favourite chile while she was away, the last thing I wanted to do was think about grocery shopping or menu planning 😩
Enter to the rescue! Tasty, healthy, nutritionist-approved meals meal kits straight to my door, thank you very much 😃
is actually a Low FODMAP meal kits service (I know, bet you couldn’t tell when looking at these phots tho 😉). While I’m not following a low FODMAP protocol at the moment, I have in the past and know many who are currently so thought I’d give this fab Brissie-local service (started by an old acquaintance of mine) a run.
Low FODMAP protocols can be confusing, overwhelming and demoralising, especially for those who don’t love cooking and experimenting. So a service like ’s is a perfect way to get a kick-start on understanding what foods and what portions are a go in low-FODMAP protocols.
The food was delicious, easy to prepare, arrived on time, and the packaging was super sustainable (very minimal but compostable plastic).
I’d definitely order in the future!
Do you have any questions about Low FODMAP cooking? What have you found the most frustrating/overwhelming?

13/09/2022

DONATIONS DOUBLED TODAY ONLY! 🎉🎉🧡🧡🤑💰It's the last day of my Sudsy Challenge and guess what? A SUPER generous donor has decided to match all donations made today 🧡🙌🏼
I’ve been wearing the same clothes for 3 days (without washing them) to raise awareness of people experiencing homelessness and raising funds for . All I can say is thank goodness the people sitting near me at work are also doing the challenge so I don't feel bad from the smell my shirt is emitting 😅
is a fantastic organisation that provides mobile washing machine and shower services to people experiencing homelessness across Australia!
I would love if you could find it in your heart to make a donation in support of the great work they do! And remember, for TODAY ONLY that donation will be doubled!
You can donate via the link here

https://www.thesudsychallenge.com.au/fundraisers/pennybenjamin2883/22-four

12/09/2022

It’s DAY ✌🏼 wearing the same clothes as part of the Orange Sky Australia]] 🧡. Had a pretty chill day yesterday so smell isn’t too bad this morning. But today is going to be a long day… 😬😬😬 so we will see how bad the situation is tomorrow 😅
I am wearing the same clothes for 3 days (without washing them) to raise awareness of people experiencing homelessness and raising funds for Orange Sky Australia]] 🧡🧡
Orange Sky Australia]] are a fantastic organisation that provides mobile washing machine and shower services to people experiencing homelessness across Australia!
I would love if you could find it in your heart to make a donation I support of the great work they do! You can donate via the link below

https://www.thesudsychallenge.com.au/fundraisers/pennybenjamin2883/22-four

12/09/2022

It’s DAY 1️⃣ of the Orange Sky Australia]] 🧡. I’ll be wearing the same clothes for 3 days (without washing them) to raise awareness of people experiencing homelessness and raising funds for Orange Sky Australia]] 🧡🧡
Orange Sky Australia]] are a fantastic organisation that provides mobile washing machine and shower services to people experiencing homelessness across Australia!
I would love if you could find it in your heart to make a donation I support of the great work they do! You can donate via the link here

https://www.thesudsychallenge.com.au/fundraisers/pennybenjamin2883/22-four

07/09/2022

💛 R U OK?
The theme for R U OK? day this year is “Ask R U OK? No qualifications needed”.
8 in 10 Australians say that the R U OK? Conversations they have with friends and family are overwhelmingly meaningful, helpful and authentic. You don’t need to be an expert to ask R U OK?. Just asking, listening and showing someone that you care may be just what someone needs to get them through. The role of mental health professionals is vital but this is a role we can all play.
See some of the prompts in this post to help give you in these conversations. And remember to save these and use them not just on R U OK? day!

? ?Day2022

05/09/2022

I’ve just registered for Indigenous Literacy Day’s National Digital Event happening on Wednesday 7th September at 10:30am (it goes for about 20 minutes)!
I can’t wait to hear a lively group of children in remote Milikapiti and Jilkminggan, in the Northern Territory joyfully share a magical story lead by the children, sharing a snippet of life in remote Australia and the richness and diversity of First Nation peoples’ cultures, languages and stories.
Run by the Indigenous Literacy Foundation] it’s a FREE EVENT and you can register online to join, perfect for the individual, workplace teams, families and the classroom!
To find out more and register head to https://www.indigenousliteracyfoundation.org.au/ild (or just click the link in my bio )

Indigenous Literacy Foundation]