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21/07/2025

Super excited to see our absolute favourite bone broth in the shelves at Woolies!
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So fantastic to see quality products even out in regional Victoria (this is Woolworths Ararat!).
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27/06/2025

When the whole family has the flu, what better way to nourish and heal than a super simple slow cooked chicken and veggie noodle soup 🍲
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🍗 Bone in thighs for extra zinc and collagen 💪
🧄 Garlic, leek and onion for anti-inflammatory, antiviral and antibacterial properties 🦠
🥔 Potatoes, carrots and corn for energy and extra nutrients (vitamin A and potassium and particularly important during illness!)
🌿 Thyme for it's incredible antiseptic, antiviral, antibacterial and anti-inflammatory properties
🦴 Collagen bone broth concentrate from
🐔 Chicken stock for electrolytes and flavour
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4 chicken thigh cutlets
2 potatoes, roughly diced
2 carrots, sliced into rounds
2 leeks, sliced
1 onion, roughly diced
1-2tbsp garlic (fresh or minced)
Bundle of thyme (tie up with string so it's easier to remove the stems later)
1 tin creamed corn OR 1 cup corn kernels
3L chicken or vegetable stock or broth
1tbsp Best of the Bone bone broth concentrate (we used original but turmeric and ginger would be delicious too!)
1 handful of pasta (we used spaghetti broken in half, linguine works well too!)
Optional Nourishing Additions: fresh ginger, turmeric, rosemary, oregano
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1. Season chicken with salt and pepper, fry in butter and oil in a large pot until browned on both sides (not fully cooked through), remove to a plate.
2. Add leek and onion with a sprinkle of salt to the pot and saute for 3-4mins until softened.
3. Add garlic and cook for another 1-2mins
4. Add veggies, stir well and cook for 5mins, using the residual heat and moisture to remove the browned chicken bits from the bottom
5. Add thighs back in and nestle into veggies
6. Top with liquid broth, bone broth concentrate (if using), and herb bundle.
7. Bring to a boil then reduce the heat to simmer on low for 1-2hours.
8. With 20-30min left, add corn and noodles. Having the heat low means the noodles will take longer to cook but they'll be super tender and perfect for a sore throat!
9. After noodles are cooked, ladle into bowls, add cracked pepper and serve with crusty, buttered sourdough for the perfect sickness buster 💚
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18/04/2025

Dan has been going for early morning walks to watch the sunrise lately, but that hasn't been achievable for Willow and I with terrible sleeps, teething, UTIs, and all things in between 🥱
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But this morning, Willow decided to wake me at 6am, I feel like she knew Dan was talking to his Mum about a 6:30am sunrise walk 🚶‍♀️
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So we pulled ourselves out of bed and went with them 💜
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And Mumma, it was so worth it 🌅
I struggled, more than I have physically in a long time. But I pushed myself up that hill, losing breath, and with an aching body. But I did it, with my family beside me, and it was amazing 💛
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12/04/2025

When the girls come up to visit for the weekend, it's definitely time for a shark coochie board for dinner! 🥰
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08/04/2025

✨ Hydration & Nourishment after birth—it's WAY more than drinking water! ✨
Beautiful Mumma, ever feel like no matter how much water you drink, you're still tired, foggy, or irritable? It's probably because your body needs more than just plain water right now.

In this week's blog, we're diving into:

💧 Why drinking water alone isn't always enough postpartum
🥒 Delicious, easy ways to boost electrolytes naturally
🍌 Quick and nourishing snack ideas to beat depletion
🧡 Why postpartum nourishment is crucial, not just immediately after birth, but months (or even years!) into your motherhood journey.

Tap the link in my bio to read and learn simple ways to deeply hydrate and nourish yourself—because you deserve to feel amazing, Mumma. 💜

Have questions or your own hydration hacks? Drop them below!

31/03/2025

Dehydration vs. Depletion—do you know the difference?

Beautiful Mumma, if you're drinking heaps of water but still feeling exhausted, foggy, or overwhelmed, you might be experiencing postpartum depletion rather than simple dehydration.

Here's how to support your body beyond just plain water:

💧 Rehydrate with electrolytes – add a pinch of quality celtic sea salt to your water, or try coconut water.
🍌 Snack smart – bananas (for potassium), yoghurt (for calcium), nuts (for magnesium), olives (for sodium), and cheese (for the soul! And some minerals too 😉) help restore essential minerals.
🥒 Infuse your water naturally – berries, cucumber, mint, or lemon for tasty hydration. Or try Vital Zing drops to help you reach your hydration goals!
🥑 Nourishing smoothies – blend coconut water, Greek yoghurt, avocado, banana, berries, and nut butter for sustained energy.
🌙 Prioritise rest & stress relief – gentle movement, deep breathing, and nurturing sleep routines matter too.

Have you noticed these subtle signs of depletion creeping up in your daily life? Drop your thoughts or questions below—let's nourish and restore together. 💜

30/03/2025

I always forget to take photos of my own plate, but we eat the same thing so sharing Willow's is easier 😆
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Beautiful harvest of fresh herbs today, used in Greek meatballs tray bake with her bed yoghurt sauce. Absolutely delicious!
Such an incredibly fresh meal, brings good feelings from the inside out! 🌿
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We had quesadillas over the weekend as well, with homemade refried beans (so so easy and delicious!), shredded Mexican chicken, cheese, homemade guac, sour cream (and berries for the girl 🥰)
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Next time I'll add mashed, spiced sweet potato as Willow wasn't a huge fan of the chicken. But she tried everything which was amazing! 🌯
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What has been on everyone else's plates lately? Have you found any fun ways to incorporate fresh herbs or veggies into meals? 🧆
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27/03/2025

Healing after birth isn’t a race. 🚶‍♀️
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Your body is wise, and when you listen—really listen—it will tell you what it needs. Some days, movement will feel energising. Other days, rest will be the best thing you can give yourself. Both are valuable. Both are healing. ✨
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Honour your own pace, Mumma 💕
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25/03/2025

We’ve covered a lot about movement in postpartum—but the most important thing? Find what works for you. 💜✨
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Movement isn’t about ‘bouncing back’—it’s about healing, rebuilding, and supporting your body through this season of change.
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Whether it’s walking, stretching, dancing, or simply breathing deeply, every small action is a step toward feeling more you again.
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Your recovery is unique, and your journey is yours to own. Be gentle with yourself, Mumma. You’re doing beautifully.
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24/03/2025

Hi beautiful Mumma,
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Did you know gentle strength training can transform your postpartum recovery? I’ve been there too, feeling unsure about where to start or how to safely rebuild strength without overwhelming my body.
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Gentle strength training isn’t about pushing yourself hard or "bouncing back." Instead, it helps restore your body gently—balancing hormones, reducing stress, relieving common postpartum aches, and boosting your confidence and emotional wellbeing.
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Some gentle exercises I personally recommend include:
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🌬️ Pelvic Floor Relaxation & Breathing: Deep diaphragmatic breathing gently lengthens and relaxes pelvic floor muscles—perfect if traditional kegels feel uncomfortable.
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🧘‍♀️ Gentle Glute Bridges: Strengthen glutes and core safely, without strain or tension.
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💪 Supported Squats & Lunges: Activate your muscles gently and naturally, helping you regain strength while respecting your postpartum body's healing pace.
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Remember, postpartum strength is about nurturing your recovery gently, step-by-step—honouring your body exactly where it's at.
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💬 What gentle movements feel best for your postpartum recovery right now? Let me know below!
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23/03/2025

Getting the little one into gut health early! 🦠
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IQS Good For Your Guts Garlic is on the menu for prepping today! The house smells amazing with 4 garlic heads slow roasting in the air fryer.
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I'll be diving deep into the importance of gut health for postpartum recovery and moods very soon! Stay tuned Mummas 🧄💜
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Melbourne

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https://www.radiancenutrition.com.au/

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