Emily Hardman - Dietitian

Emily Hardman - Dietitian Emily is an Accredited Practising Dietitian from Sydney's Northern Beaches. She is here to inspire a Nutritionist

Fig and Chia Seed Porridge ✨⠀⠀⠀⠀⠀⠀⠀⠀⠀Porridge season is back and I’m oh so happy about it. I’ve got a feeling that this ...
04/07/2019

Fig and Chia Seed Porridge ✨
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Porridge season is back and I’m oh so happy about it. I’ve got a feeling that this is going to be my go-to recipe throughout winter.

Ingredients:
1/3 cup rolled oats
1/2 tbsp. chia seeds
1 cup milk
3-4 dried figs, roughly chopped
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Method:
Place rolled oats, chia seeds and half of the milk into a small pot.
Heat on medium for 3 minutes, stirring continuously.
Stir through figs and remaining milk. Continue cook for 3-5 minutes, until porridge is creamy.
Pour porridge into a bowl and enjoy immediately.
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Save this recipe to enjoy later 💛

Pancake obsessed // Two ingredient pancakes topped with yoghurt, peanut butter, berries + honey. The perfect Sunday morn...
30/06/2019

Pancake obsessed // Two ingredient pancakes topped with yoghurt, peanut butter, berries + honey. The perfect Sunday morning breakfast 💫

Happy Monday 💫
30/06/2019

Happy Monday 💫

Haloumi Nourish Bowl // This has been dinner for three nights in a row and its so delicious that I’m still not over it 🙌...
18/06/2019

Haloumi Nourish Bowl // This has been dinner for three nights in a row and its so delicious that I’m still not over it 🙌🏼 Who wants the recipe?

Real life lunch // Meals aren’t always served beautifully in a bowl. Most of the time it is leftovers, out of a containe...
18/06/2019

Real life lunch // Meals aren’t always served beautifully in a bowl. Most of the time it is leftovers, out of a container, in between clients and hopefully sitting outside in the fresh air.
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What does your lunch usually look like? Let me know below 👇🏼

Time is not a reason for skipping breakfast with this time saving smoothie hack //⠀⠀⠀⠀⠀⠀⠀⠀⠀Pre-prepare smoothie ingredie...
18/06/2019

Time is not a reason for skipping breakfast with this time saving smoothie hack //
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Pre-prepare smoothie ingredients. Add them all into seperate containers or zip lock bags. Pop them in the freezer. Then in the morning all you need to do is add your liquid, blend and you are ready to go!
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This mornings blend is frozen berries, frozen banana, rolled oats, almonds, milk and yoghurt 🙌🏼

Organisation & Preparation // The essentials for an easy, healthy and enjoyable week of eating. This looks different for...
26/02/2019

Organisation & Preparation // The essentials for an easy, healthy and enjoyable week of eating. This looks different for everyone and it really is about finding what works for you. Some of the things that I find to be useful for becoming more organised and prepared:
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- Use a meal planner to plan and write down your meals for the week ahead.
- Write a shopping list based on your meal plan.
- Do a food and grocery shop to stock up on all of your fridge and pantry essentials.
- Prepare an extra serve at dinner so that there is enough for leftover lunch the following day.
- Pack your lunch the night before so it is ready to go the following day.
- Batch roast vegetables, ready to add to meals during the week.
- Bake your favourite snacks such as banana bread, bliss balls or muffins.
- Wash, chop and store your vegetables in the fridge, ready to add to meals and snacks.
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You most definitely don’t need to do all of these things. Instead, take a couple of points away and see if they work in with your lifestyle. Keep it simple and don’t overcomplicate it 🌿
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I’d love to hear your favourite food organisation and preparation tips - let me know what works for you below 👇🏼

The best burrito bowls 🙌🏼
25/02/2019

The best burrito bowls 🙌🏼

Simple dinners // Rocket, pear, parmesan salad + roasted sweet potato and hawaiian sweet potato + pan fried flathead 💫
25/02/2019

Simple dinners // Rocket, pear, parmesan salad + roasted sweet potato and hawaiian sweet potato + pan fried flathead 💫

The Sunday switch off 🙌🏼 A little time to relax, refresh and enjoy the sunshine
25/02/2019

The Sunday switch off 🙌🏼 A little time to relax, refresh and enjoy the sunshine

Grazing table goodness ✨
19/02/2019

Grazing table goodness ✨

You can never go wrong with a good old sandwich, roll or wrap 🙌🏼 We tend to underestimate how simple and tasty they can ...
03/02/2019

You can never go wrong with a good old sandwich, roll or wrap 🙌🏼 We tend to underestimate how simple and tasty they can be. It’s a nourishing addition to the lunchbox that can be so delicious!
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How to build a healthy, balanced sandwich:
〰️ Whole brain base such as bread, roll or wrap.
〰️ Lean protein such as chicken, cheese, canned fish or egg.
〰️ Vegetables and salad. Aim for variety with a rainbow of colours.
〰️ Healthy fat such as avocado, hummus or tahini.
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I’m helping you to mix things up and with this delicious Hummus and Turkey Roll recipe. Head over to the Grains & Legumes Nutrition Council for the recipe and plenty more sandwich inspiration. I promise there will be no boring sandwiches this year!

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Mona Vale, NSW
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