Nicole Bando

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 💕😊

28/01/2025

Hello everyone and Happy New Year. It has been some time since I posted. As a working mum of 2, I am always on the lookout for quick meals to add to the weekly rotation.

We make cafe-worthy poached eggs at home on the regular. My (chef) sister, taught me this method, and my daughter, Sophie, has been practising over the school holidays (with supervision). Credit for this photo goes to Sophie.

Eggs can be a quick meal at any time of the day, sometimes our dinner looks like this too.

Poached eggs:

1. Bring a large pot of water to the boil (I boil the kettle to save time).
2. Add a decent splash of white vinegar.
3. Once the water is rapidly boiling, crack your eggs in (best to do 2 at a time), quickly reduce the heat to a simmer and cook, 3 minutes (for runny yolk).
Remove with a slotted spoon.
4. Repeat, depending on the number of eggs you need.

Tip: we crack each egg into a glass, which is easier to gently tip into the water...

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

05/08/2024

It's cold and flu season. Eating well can support immunity, have you wondered how nutrition can help?

Nicole is a specialist Paediatric and Family Health Dietitian and Lactation Consultant, in private practice. She provides evidence-based, sustainable nutrition and feeding advice that supports optimal health and growth, and meets a family at their unique needs.

23/07/2024

The unregulated marketing of baby and toddler foods is harmful to our children, and displaces real food from their diets, contributing to unhealthy growth, nutrient deficiencies, dental caries and risk of cardiometabolic disease. I was thrilled to be involved in this story as part of Dietitians Australia in the Guardian Australia.
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Despite public perception of strict regulation of the quality of food for infants, report finds the reality is very different