Nicole Bando

21/08/2025

My patients are sometimes uncertain if they need to see a Paediatric
Dietitian or Lactation Consultant, or perhaps both. I integrate these two professions in my practice at .
My latest blog provides a summary and table to guide patients and referrers to the type of care they may be looking for and how I can help.

If you're unsure whether you need support from a Paediatric Dietitian or a Lactation Consultant, or both, in Melbourne, you are not alone.

18/08/2025

Nut-free cacao & seed butter protein balls:
Another one for school lunches or breastfeeding mums of babies with food allergies/intolerances. Also dairy and soy free.

Ingredients:
2/3 cup dates
2tb cacao
½ cup pumpkin seeds
2tb tahini
1 cup oats
½ teaspoon vanilla essence.

Method:
Blend ingredients in a food processor until combined. You may need to add a touch of water if the mixture is too dry. Roll into balls, coat in desiccated coconut if preferred. Refrigerate or freeze.
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11/08/2025

Nut and dairy-free muesli bars:

Great for:
- Nut-free school lunch boxes
- Children and adults with nut, dairy allergies
- Breastfeeding mums of babies with food intolerances and allergies.
These can be kept in the fridge or freezer and are great for that 3pm energy slump.
Adapt the recipe to suit dietaries.

Ingredients:
½ cup tahini, pumpkin or sunflower seed spread
½ cup honey
1 ½ cups rolled oats
1 cup sultanas or other finely chopped dried fruit
¾ cup mixed seeds (e.g. pumpkin, sunflower, sesame, chia)
¼ cup desiccated coconut
½ teaspoon cinnamon

Method:
1. Add dry ingredients to a large mixing bowl. Stir with a wooden spoon.
2. Mix tahini or other seed butter and honey in a small saucepan over low heat until smooth. Once it starts to gently bubble, turn down the heat to low and stir for about 5 minutes. Remove from heat.
3. Pour hot seed butter and honey mixture over dry ingredients and mix until ingredients are coated.
4. Press into a 20cm square, lined baked tin, using the wooden spoon and your fingers. Refrigerate for 2 hours, until firm. Cut into 10 muesli bars or 20 smaller squares.

04/06/2025

This 9 minute video may change the way you view food. What has happened to our food system and how is that impacting us?

25/02/2025

Putting a healthy meal on the table doesn't have to be hard, and is often quicker and cheaper than takeaway.

This chicken was cooked with spices (From Taste.com: Combine paprika, cumin, pepper, salt, chilli flakes, garlic, coriander, lime juice and oil in a large ceramic baking dish. Add chicken. Stir to combine. (Can be covered and marinated if time for 30mins; we didn't). Cook in a heated pan with olive oil until golden brown.
Serve with wraps (mountain bread here) and mixed chopped vegetables.
🌈

18/02/2025

I have been sharing reasonably quick and whole food family recipes lately to hopefully ease the load of thinking about dinner and help you to create balanced meals.
Stir-fry vegetables and tofu with brown rice is on the menu tonight. One child loves tofu, the other not so much. That’s ok, we had his favourite yesterday. I use rice bran oil, tamari, rice wine vinegar, ginger and garlic. Brown the (firm) cubed tofu well first with tamari and remove from the pan. Add the garlic, ginger, vegetables and cook until starting to soften, before adding sauces.
This meal is quick, a great way to boost vegetable intake and perhaps introduce some plant-based protein, or reduce meat consumption.

17/02/2025

I am often asked about navigating children's birthdays.
I thought I'd share how I approach this at home. My son turned 15 on the weekend.
We had the family over yesterday, as we do every year, ages 4 to 90.
We had lots of delicious salads, fruit, chicken, sourdough bread.
We had cake (not wholemeal, all the sugar) and it was delicious. Chocolate orange, a family favourite, my mum made it for us as kids and gosh, it connects us back to our childhood.
The kids came back for seconds and suggested they go do something else. Off they went, distracted, full and happy, playing harmonicas that my mum gifted them (thanks mum 😂).
We did not have soft drinks.
We did have water, tea, coffee (my husband was a fabulous barista).
We did not have chips, lollies, other packaged snacks as we had more than enough to eat.
I hope this give you some confidence to plan your family or friend get-togethers with a balanced approach.

09/02/2025

Overnight oats. How to increase intake of whole grains and whole foods. Mix and match and encourage kids to help create breakfast that is ready on waking. Serving sizes will differ for smaller children.
Per person:
1/2 cup oats
1/2 cup milk or fortified soy
2 heaped tablespoons Greek yoghurt
Fruit options:
Cup of berries
Stewed apple or pear slices
Sliced banana
Toppings:
Spoon peanut butter or crushed nuts
Tablespoon of chia seeds
Shredded coconut
Cacao nibs
Honey or maple syrup
Cinnamon

Add oats and milk to a jar. Then stack with fruit of choice, yoghurt and your choice of extra toppings. Close the jar and refrigerate overnight.

05/02/2025

Hello, pesto is a wonderful source of antioxidants, plant chemicals, Vitamin C, iron, potassium, Vitamin E...it’s really good for you!
I tend to be a bit ‘flexible’ with quantities but it always tastes delicious, here my pesto recipe(-ish):

Ingredients:
- 1 bunch basil
- 1-2 cloves garlic (depending on your preference)
- juice of 1 lemon
- 1/4 cup toasted pine nuts or roasted cashews/almond (replace with seeds for nut-free version).
- 1/4 cup grated parmesan (or other cheese if unavailable)
- extra virgin olive oil

Method:
Add basil, pine nuts, garlic, lemon juice and parmesan to food processor and blend. Drizzle in olive oil to achieve desired consistency whilst the food processor is running.

Serve with grilled chicken, fish or white beans, or mix through pasta.

NEST

04/02/2025

Hello, pesto is a wonderful source of antioxidants, plant chemicals, Vitamin C, iron, potassium, Vitamin E...it's really good for you!
I tend to be a bit 'flexible' with quantities but it always tastes delicious, here my pesto recipe(-ish):

Ingredients:
- 1 bunch basil
- 1-2 cloves garlic (depending on your preference)
- juice of 1 lemon
- 1/4 cup toasted pine nuts or roasted cashews/almond (replace with seeds for nut-free version).
- 1/4 cup grated parmesan (or other cheese if unavailable)
- extra virgin olive oil

Method:
Add basil, pine nuts, garlic, lemon juice and parmesan to food processor and blend. Drizzle in olive oil to achieve desired consistency whilst the food processor is running.

Serve with grilled chicken, fish or white beans, or mix through pasta.

NEST

29/01/2025

Hummus or pesto, what’s your favourite? Both of these can lift a meal to the next level and can be whipped up quickly. Comment on your favourite and I’ll share my recipes 💕😊

14/08/2024

On Sunday, I ran my first marathon. Here I am packing my energy gels and fuelling with gatorade at 5am before the race. I sought professional advice from an amazing Sports Dietitian colleague, Katherine Shone and brilliant physiotherapist, Kevin Lieberthal . With the right training plan, I fuelled properly for every run, every training session and every minute of that race. This included eating to recover.
At times, it felt uncomfortable to challenge my own pre-conceived notions of food and how much, how often and what to eat. White toast and honey have their place. I have learned that fuel before even a short run or training session makes a massive difference to enjoyment, performance and recovery.
I speak to many people who exercise in the morning, and avoid eating until late morning, then become insatiable throughout the afternoon and evening. So in my work, I encourage my patients to fuel properly for their lives, and this includes school, work, play, exercise, breastfeeding, pregnancy and the demands of looking after small children. Take care of yourself, whatever challenge lies ahead. (Photo credit to my husband, Matt Jasper).
Katherine Shone Physio at Central Park Matt Jasper