Peak Health and Nutrition

26/06/2025

- we have a new page! Follow the link below and 'follow' to stay up to date with the latest at Peak Health & Nutrition... not least of which is we are now sharing rooms with the fantastic team of psychologists at Glynn Mind Clinic! https://www.facebook.com/profile.php?id=61577285622882

Our dietitian's have a wealth of dietetic experience to suit your individual needs

08/02/2025

National Lunch Box week is 9th - 15th February, in time for term 1 school start for 2025.

Visit https://www.lunchboxweek.org/ for helpful recipes and tips in creating your healthy lunch boxes. The paediatric team of dietitians at Peak Health & Nutrition specialise in nutrition of children of all ages.

Contact us for your next appointment!

04/02/2025

Join Coeliac Australia Today! 💚

Be part of a supportive community dedicated to making life with coeliac disease easier and more enjoyable. 🌾

As a member, you’ll gain access to:
✅ Comprehensive resources
✅ Helpline support
✅ The latest medical research updates
✅ And so much more!

Take control of your gluten-free journey with the amazing benefits of a Coeliac Australia membership.

Don’t miss out—join us today!👉 https://coeliac.org.au/join-now/

05/01/2025

21/12/2024

Recipe courtesy of the Heart Foundation Australia

⭐ Mini berry and yoghurt pavlova

⭐ INGREDIENTS
150 ml egg whites (approximately 4 eggs)
1 cup caster sugar
1 teaspoon white vinegar
400 g reduced fat Greek yoghurt
300 g strawberries, diced
300 g blueberries
Mint leaves for garnish

⭐ METHOD
1. Preheat oven to 150 °C. Line a large baking tray with non-stick baking paper.
2. Place the egg whites in the bowl of an electric mixer and whisk on high speed until stiff peaks form.
Gradually add the sugar, 1 tablespoon at a time, waiting 30 seconds between each tablespoon. Whisk
for 6 minutes or until stiff and glossy.
3. Scrape the sides of the electric mixer, add the vinegar and whisk for 2 minutes or until glossy and
combined.
4. Spoon 6 rounds onto the baking tray. Reduce the oven temperature to 120 °C and bake for 30 minutes
or until crisp to touch.
5. Cool in the oven for 1 hour.
6. Top meringues with yoghurt and fresh berries.

20/12/2024

Recipe courtesy of the Heart Foundation Australia

⭐ Chicken cobb salad

⭐ INGREDIENTS
2 x 250 g chicken breast fillets
1 tablespoon olive oil
2 teaspoons smoked paprika
420 g can no added salt corn kernels, drained
1 baby cos lettuce, leaves separated
1 large avocado, quartered
200 g grape tomatoes, halved
1 Lebanese cucumber, thinly sliced
4 hard-boiled eggs, halved
1 small red onion, thinly sliced

⭐ DRESSING
2½ tablespoons olive oil
1 tablespoon red wine vinegar
1 teaspoon Dijon mustard
1 teaspoon honey

⭐ METHOD
1. Place chicken breasts on a large plate and rub with oil and paprika to coat.
2. Heat a large non-stick frying pan over medium heat. Add chicken. Cook about 5 minutes on each side,
or until browned and cooked through. Transfer to a plate. Cover with foil and rest for 5 minutes.
3. Meanwhile, to make dressing, combine all ingredients in screw-top jar, season with pepper and
shake well.
4. Thinly slice chicken. Arrange chicken on a platter with corn, lettuce, avocado, tomatoes, cucumber, eggs
and onion. Drizzle over dressing to serve.

19/12/2024

Christmas recipe courtesy of the Heart Foundation Australia

⭐ Maple and mustard glazed pumpkin

⭐ INGREDIENTS
1.3 kg kent pumpkin
2 red onions, cut into wedges
½ teaspoon ground cinnamon
1 tablespoon olive oil

⭐ MAPLE AND MUSTARD GLAZE
2 tablespoons maple syrup
1 tablespoon wholegrain mustard
1 tablespoon fresh thyme leaves,
plus extra to serve
1 teaspoon salt-reduced soy sauce

⭐ METHOD
1. Cut pumpkin into 12 wedges. Remove seeds but leave skin on. Place pumpkin and onion in a large
roasting pan, sprinkle with cinnamon, drizzle with oil and toss well.
2. Bake in a 200 °C oven (fan-forced) for 40-45 minutes, turning pumpkin and onion halfway, until tender.
3. Meanwhile, to make glaze, combine maple syrup, mustard, thyme and soy sauce in a small bowl.
4. Drizzle glaze over pumpkin and onions. Return to oven. Bake for further 8-10 minutes or until pumpkin
and onion are browned and glaze is sticky.
5. Sprinkle with extra thyme to serve.

05/12/2024

Simple gingerbread stars and trees! Snack recipe courtesy of the Heart Foundation.

⭐️ GINGERBREAD STARS & TREES

⭐️ INGREDIENTS
½ cup (110 g) margarine spread
¼ cup raw sugar
2 tbsps golden syrup
1 large egg
1½ cups wholemeal flour
1 tbsp ground ginger
1 tsp mixed spice
¼ tsp bicarbonate of soda
1 cup (100 g) ground almonds
2 tsps icing sugar, to dust (optional)

⭐️ METHOD
1. Beat margarine, sugar and golden syrup in a bowl with an electric mixer until smooth and creamy.
2. Add egg and beat until combined.
3. Sift flour, ginger, mixed spice and bicarbonate of soda into a bowl, adding any husks left in sieve to the bowl.
4. Mix the sifted flour and ground almonds into the creamed margarine to form a dough. Divide dough in two, wrap each piece in plastic wrap and chill in refrigerator for 1 hour.
5. Preheat oven to 180 °C (160 °C fan-forced).
6. Roll out one portion of the chilled dough between 2 sheets of baking paper until about 4 mm in thickness. Cut into shapes with 7 cm star cutter and place on baking paper-lined oven trays. Repeat step with remaining chilled dough portion.
7. Bake in preheated oven for about 10 minutes or until cookies are golden around edges. Stand on trays for a few minutes then transfer to a wire rack to cool. Dust with a little sifted icing sugar, if desired.

01/12/2024

Welcome to Summer! Here's the first of our easy Christmas snack ideas courtesy of our dietitian Jennie. This one is fun for the kids to get involved.

Watermelon Christmas Trees 🍉

29/11/2024

.nutrition Christmas party 2024! Loads of fun at




dietitian

19/11/2024

We have a new location! Jennie now consults out of Murray House Clinic in Berwick. Please contact us on 03 9431 1263 to book your next appointment or book via our website peakhn.com.au