Nourish

Nourish NOURISH Body Mind & Soul. Studying Nutritionist and self confessed foodie sharing recipes, tips and NOURISHment with family & friends.

Collaborating with healthcare professionals in the health, fitness & wellbeing space to deliver wholistic NOURISHment.

How do you brunch...?Seeded paleo toast, cherry tomato bruschetta, feta, basil and a vinocotto glaze.Chefs 💋
10/11/2024

How do you brunch...?
Seeded paleo toast, cherry tomato bruschetta, feta, basil and a vinocotto glaze.
Chefs 💋

Saturday mornings are for sleeping in...and decadent breakfasts 💕Sauté some Swiss brown mushrooms with fresh garlic and ...
09/11/2024

Saturday mornings are for sleeping in...and decadent breakfasts 💕
Sauté some Swiss brown mushrooms with fresh garlic and thyme, topped with a poached egg. Perfection 😍

Asian Chicken Rissoles and SaladThe beauty of these is, anything goes!Tonight's rissoles were:500g chicken mince2 garlic...
04/11/2024

Asian Chicken Rissoles and Salad

The beauty of these is, anything goes!

Tonight's rissoles were:
500g chicken mince
2 garlic cloves, crushed
2 tsp minced ginger
2 spring onions
1/4 cup coriander
Pinch chilli flakes
2 Tbsp Soy Sauce
2 Tablespoons Almond Meal (to bind)

Salad:
3 pack choy, finely sliced
1/2 red onion, finely sliced
Lebanese cucumber, sliced
Cherry tomatoes, halved
Julienne carrot
Anything you like! Mushrooos, snowpease, capsicum, bean sprouts...

Dressing:
1 tsp sesame oil
1/2 lime, juiced
1 Tbsp Mirin
1 Tbsp Soy Sauce
1 Tbsp Miso Paste
1 Tbsp Rice Wine Vinegar
3 Tbsp Grapeseed Oil (or other light oil)
Whisk and drizzle on salad, just before serving.

Fresh and zesty - perfect for a warm night x

Chinese soup, anyone?This velvety Chicken and Sweet Corn soup is a definite crowd pleaser - and not just for winter 🥰Chi...
04/11/2024

Chinese soup, anyone?

This velvety Chicken and Sweet Corn soup is a definite crowd pleaser - and not just for winter 🥰

Chinese Chicken & Corn Soup - serves 4

4 cups chicken stock
2 cups shredded chicken ( or peach 2 breasts in the stock)
4 garlic cloves, crushed
2 tsp grated ginger
2 Tbsp Soy Sauce
2 Tbsp Chinese Cooking Wine
1 Tbsp Sesame Oil
2 chopped spring onions - save a little to serve
2 cans creamed corn
2 scrambled eggs
Big pinch white pepper

Simmer the stock, add everything except the eggs.
If using raw chicken breasts, simmer in the stock for around 30 mins til you can shred with a fork.
Once simmering, slowly drizzle in the scrambled egg while stirring, to create egg 'ribbons'.
Serve and garnish with extra spring onions.
Dinner is served! 🥰

Good Morning!At work , we have a practice called Wellness Wednesday - whereby we're encouraged to do something to promot...
25/09/2024

Good Morning!
At work , we have a practice called Wellness Wednesday - whereby we're encouraged to do something to promote our own wellness in some way.
Today, I'll take a 30 minute break and do some stretching on my Pilates reformer. (I spent too many hours sewing on Monday and my back is stiff and sore).
Some of my teammates:
Go for a walk,
Play with their dog,
Listen to a podcast.

I'm curious - what 30min activity can you make time for today to boost your wellness?

⭐️ Overnight Chia Puddings ⭐️ Here's a yummy and nutritious breakfast you can make ahead of time - this recipe makes thr...
24/09/2024

⭐️ Overnight Chia Puddings ⭐️
Here's a yummy and nutritious breakfast you can make ahead of time - this recipe makes three serves, so adjust accordingly.
They'll last up to one week in the fridge 🥰

Mix the chia seeds, milk, vanilla, matcha powder (and sweetener if you like )
Once the chia seeds have softened, layer in a jar, add 2 tablespoons yoghurt, layer more chia seeds and top with chopped berries (frozen berries are just as good) 💕
Sprinkle with nuts, seeds or ground cinnamon.
Use a jar with a lid and you have a perfect 'on the go' breakfast.
They'll keep you full for hours and are ready in a flash. No takeaways, no missing meals.
I take these away in the van, when we go to horse events, or make them once a week for those mornings I'm time-poor 🥰

When Alby's home for lunch - and not on call - we make an effort to enjoy ourselves 🥰Prosciutto and Raspberry Salad 1 ba...
24/09/2024

When Alby's home for lunch - and not on call - we make an effort to enjoy ourselves 🥰

Prosciutto and Raspberry Salad

1 baby cos lettuce, leaves torn
1 handful rocket leaves
1/2 red onion, finely sliced
3 radishes, finely sliced
1/2 cup walnuts, toasted and chopped
1 pack prosciutto, torn
1 orange, segmented (cut off pith)
Goats cheese - small block

Dressing:
2 Tbsp Sherry Vinegar
1/4 cup Avocado Oil
1/4 cup raspberries (fresh, frozen or dehydrated...if dehydrated add a splash of water)
1 tsp castor sugar - or sub with 1/4 tsp sweetener
2 tsp mustard (Dijon or any mild mustard)

Arrange on a platter and add some fresh raspberries if you have them (our IGA was out).
Mix the dressing ingredients in a blender / or NutriBullet or whatever you have.

Pour your beverage of choice and enjoy!!

The dressing combo is a little sharp on its own, but just 'works' once you drizzle it over the salad.

I haven't worked out the calories / macronutrient/ etc count yet. I'll do that later . Maybe 😂. But... in moderation, there isn't much in this little salad that's bad for you! If you take out the prosciutto and goats cheese, it's even vegan friendly. There are some really tasty nut-cheeses available, too.

This one might even be making an appearance on our Christmas Lunch menu this year 🥰

It's hard to believe such a small bowl can pack in SO much flavour and goodness!This recipe is adapted from this months ...
23/09/2024

It's hard to believe such a small bowl can pack in SO much flavour and goodness!
This recipe is adapted from this months Coles magazine - you know, the freebies at the end of the checkout?
Well this one is a winner! I added some extra protein and a few extra herbs and spices, but it's essentially pretty similar.
Even Mr Meat & Veg loved it 🥰
Cauliflower Risotto
I'll edit tomorrow with the ingredients and instructions...
For now, it's feet up with a vino and movie to finish the long weekend.
I hope your hearts and bellies are full - wherever you are 💕

Brunch today was quick, easy and healthy!I've recently omitted gluten from my diet, as (like many women my age) I've fou...
22/09/2024

Brunch today was quick, easy and healthy!
I've recently omitted gluten from my diet, as (like many women my age) I've found I get super bloated from eating it.
There are plenty of seed-breads available on the market. Here in southwest WA, I have access to Strange Grains and Venerdi bread.
Today, I toasted 1 piece of bread, fried 2 eggs in the non-stick pan (no oil) and made a tasty little salsa for a pop of flavour.
Dice 4 cherry tomatoes,
1 tsp chopped basil
1 tsp grated Parmesan
1/2 tsp garlic olive oil.
Salt and pepper to taste.
Mix together and garnish your eggs.
I think waiting for the toaster was the longest part of today's meal prep! Enjoy ☺️

Baked Barramundi with Lemon & RosemaryThis for dinner last night was delicious! Alby added seared scallops for some extr...
22/09/2024

Baked Barramundi with Lemon & Rosemary

This for dinner last night was delicious! Alby added seared scallops for some extra protein.

Slice a whole lemon and line a baking tray with slices.
Lay barramundi skin down.
Slice zucchini and add to tray.
Top with fresh rosemary and oregano.
In a jug, mix olive oil, 4 cloves crushed garlic, a tablespoon or chopped rosemary, a tablespoon of chopped oregano and the juice of one lemon - drizzle most of it over the fish . Reserve a little for vegetables.
Bake at 200 degrees C for approx 20 mins or until cooked. Turn zucchini after 10 mins.
Steam the broccoli and beans, drizzle with remaining oil mixture.
Serve.
List of ingredients in pics.
I used the Easy Diet Diary - this makes 2 serves, so halve the calories and other nutritional info 🥰.

For those of us watching our diets, this little egg on toast combo came in at 186calories.My brekkie goal is always arou...
12/09/2024

For those of us watching our diets, this little egg on toast combo came in at 186calories.
My brekkie goal is always around 300 - so I'll boost this in an hour or so with a small yoghurt/berry/nut bowl.
It's important to reach your protein / fat / fibre macros as well as being in an energy deficit if you want to sustainably reach your healthy eating goals 💕
Hit me up if you'd like more info...not long now and I'll be a qualified, practicing Nutritionist 🥰
(Seriously ) ###

Happy weekend, everyone!Here's my little tip for the week... save your veggie scraps (peels, stalks, any unused bits) an...
08/09/2024

Happy weekend, everyone!
Here's my little tip for the week... save your veggie scraps (peels, stalks, any unused bits) and freeze them.
I start a ziplock bag and add to it throughout the week.
Once I have 2 bags full, I pop the contents into a pot, cover with water and simmer for 30-40 mins.
Strain off the liquid, and you'll get the most delicious veggie stock!
Today I used it as the base for a gorgeous creamy green soup - full of flavour and goodness. With 6lt of soup, lunches are done for the week ahead 😊
The best part? The remaining solids (once cooled) go into the worm farm - and the worm wee and castings fertilise my veggies patch for the next batch 💕

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Arthur River, WA
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