Evelyn Chang Dietitian

13/07/2025

Plant Protein Sprinkle to Toast:

Breakfast is a meal when some people tend not to add protein. The easiest protein you can go for is low saturate fat low sugar yoghurt, egg, or low fat cheese. However, I do come across with people not having them due to a number of reasons.

Toast can be an easy breakfast to go to. I introduced toast with almond spread and berry compote (microwave with no added sugar) in one of my previous post. Recently I have been refining this recipe by adding pepitas and sunflower seed (more and more) to my almond spread berry toast. This improved recipe comes with extra benefit including:

⭐Increasing plant protein to the meal
⭐Feeling fuller
⭐Adding in additional unsaturated fat and fiber beneficial for cholesterol level
⭐Most importantly, it tastes soo… goood….. I am sprinkling more and more of both pepitas and sunflower seed whenever I make this breakfast

This recipe has been introduced to my 2 kids and both of them love it. It is now one of our breakfast must have recipe!

Try it and let me know how it goes.

09/05/2025

Chronic kidney disease series 4: My eGFR drops but still within normal range of blood laboratory reference. Should I get worried?

11/04/2025

New Snack Choices at Supermarket
⭐️I have recently found some new convenience snacks at Woolworths which can be an alternative snack choice if one does not feel like a fruit or vegetables stick, or just want to have packaged food which are sweet or savoury but reasonable nutritious, with low sodium, low sugar but not replaced with any sweetener, low saturated fat, and high in fibre.
⭐One important tip here is that whatever you end up wanting to try, stick to 1 serve.
⭐If you try any of them, do let me know which one you enjoy :)

1. Grinny Pea Puff Sea Salt Flavour
🌿Contains inulin as prebiotic fibre which is not suitable for individual with IBS who cannot tolerate inulin (high FODMAP)
🌿Per serve: 286kJ, 2.5g protein,

22/03/2025

High protein low GI high fiber no added sugar blueberry apple muffin

I was asked for the recipe of a ‘healthy muffin’. Here I would like to share with you a typical muffin I will make for my kid’s lunch box or their snack. It is also great to have for an adult. To increase the protein and make it a low GI muffin, I use almond meal. Meanwhile I mix in rolled oat, chia seed, and flaxseed meal to increase the fiber. Here I do not use any flour.

For natural sweetness, I use banana, dates, blueberry and diced apple.

Instead of butter or margarine or oil, I use yoghurt.

Wet Ingredients:
1 medium banana, mashed
1/2 teaspoon ground cinnamon
1 teaspoon vanilla extract
8 pitted dates, soaked in water to soften and chop finely
1 cup milk
1/4 cup plain yoghurt
1 large egg

Dry Ingredients:
1 cup almond meal
1 cup rolled oat
1 teaspoon baking powder
3 tablespoon black chia seeds
2 tablespoon flaxseed meals
1 cup blueberries (fresh or frozen)
1 apple, skin on, diced

For further details and methods, check my new post on Substack.

06/03/2025

Chronic kidney disease series 3: Unpacking eGFR, Albumin Creatinine Ratio, and Stages of Chronic Kidney Disease

04/02/2025

CKD short series 2: Chronic kidney disease-how would you know

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21/01/2025

A snapshot of chronic kidney disease in Australia.

This is one of the chronic kidney disease series. More to come. Stay tune.

23/12/2024

10/12/2024

Prediabetes: Is it time to get more serious?

For further explanation and science references, please check out my new post at:
https://drevelyndietitian.substack.com/

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13/10/2024

Continue upgrading skills and knowledge is one of the important requirements as an Accredited Practising Dietitian.

I have recently completed another training in kidney disease. It was an intensive post-graduate renal nutrition program at Royal Adelaide Hospital, which included chronic kidney disease, haemodialysis, peritoneal dialysis, acute kidney injury, obesity and kidney transplantation, and advanced kidney nutrition. Not only a great opportunity to further advance my skill and knowledge, but it was also a fantastic opportunity to meet with the participants and discuss with the great team consisting of a group of experienced dietitians from Australia and New Zealand, research dietitian from America, and nephrologist. Highly recommending for any dietitian who has an interest in kidney!

For those who may not know, I have a special interest in kidney disease, diabetes, and gut health while having a wide experience working within the area of cancer support, weight management, heart health including stroke, hypertension, high cholesterol, nutrition deficiencies such as calcium and iron, women's health, arthritis, bone health, and re-establish positive eating.

17/08/2024

Breakfast cookies: cholesterol lowering, no sweetener or no added sugar

Wanting a delicious breakfast on-the-go and at the same time helping you to lower your cholesterol level? Then, you must try this recipe. Plus, they are so easy to make!

If you need to watch your potassium level, simply swap the banana to apple and leave the skin on.

INGREDIENTS
🍪1.5 cup rolled oat
🍪1/2 cup almond meal
🍪1/2 cup hazelnut meal. If you do not have any, just swap to rolled oat
🍪2 medium banana, mashed OR 1.5 medium apple (blend one apple and dice 1/2 apple to mix in later
🍪2 teaspoon cinnamon or more to your preference
🍪1/2 cup almond butter
🍪1 tablespoon vanilla extract
🍪1/4 cup berries: any type. I use blueberries, raspberry or chopped strawberries can be nice too. Use frozen berries if the fresh one is expensive. If using frozen berries, thaw them first and pad off some liquid so that the cookies won’t be soggy
🍪optional: 50g at least 70% dark chocolate- chopped or use chips OR swap to chopped nut for a lower GI and lower sugar variety

To make it a low FODMAP cookies:
🍃swap almond butter to peanut butter (best choose 100%)
🍃use 2 cup rolled oat + either 1/2 cup almond meal or 1/2 cup hazelnut meal
🍃add banana instead of apple
🍃to have 1 cookies at a time

Check out my new post on my newsletter for more details and the nutrition information. Please message me if you would like to sign up for free.

06/07/2024

During this winter time, warm comfort food would be what we prefer, like a baked meal. What I would like to share with you today is plant-dominant nacho which my family enjoys much; the best part is they are quite easy to cook and it is one of my many dishes which I can throw in as much low starch vegetables and plant protein as I like. Depending on your family preference, some of you may prefer it to be vegetarian, others not.

INGREDIENTS:
🥦Low starch vegetables: any I can find in my fridge. Normally I like a combination of mushroom, zucchini, eggplant OR cauliflower and broccoli OR green bean, kale or spinach (I add in last)
🫐Whole food Plant protein: black bean and lentil or 3 bean mix.
🍅Tomato
🧀Shredded light cheese
🧅Onion, celery, and/ or garlic and extra virgin olive oil to stir fry the mixture
🌿Herbs and spices
🧉Mustard to taste
🍗Tuna or salmon in springwater
🫓Lower sodium corn chip

For more information of how to cook this recipe and how to make it more friendly for cholesterol and calorie intake, check out my newsletter for full post. DM or message me if you would like to sign up with my newsletter.