Monique Etkind Dietetics

Monique Etkind Dietetics Monique Etkind is an accredited practicing dietitian with experience in the clinical nutrition sectors.

She is a specialist dietitian offering a range of consulting services which aim to improve the nutrional health of a wide range of clients. She is a specialist dietitian offering a range of consulting services which aim to not only meet the needs of the individual, be it adult or child, but also compliment the lifestyle of the respective individual, allowing them to easily adapt to the integration of a healthy eating and exercise regime. On completing her Honours degree at the University of Sydney, Monique was the recipient of the Ullman Prize, an award received by the highest achieving Honours Nutrition student. Monique was the specialist gastroenterology dietitian at the Children’s Hospital at Westmead for two years, but now devotes all her time to her private practice in Double Bay since becoming a mother, where she attends to the nutritional needs of both adults and children, by facilitating the processes of fat loss and management of related medical diseases. Monique has devised eating plans for her clients using both her analytical skills and experience in the nutrition field and prides herself on good results.

09/04/2026

That time between afternoon tea and dinner?
That’s when the hunger kicks in and suddenly you’re standing in the pantry picking at everything.

Before you know it, you’ve overeaten and dinner loses its appeal.

So here’s the trick:
Go for something high in fibre, with a little protein.
Enough to take the edge off, but not ruin your appetite or blow out your calories before dinner even starts.

My 3 go-to hacks:
1. Chopped carrot or cucumber dipped in 2 tbsp cottage cheese + 1 tsp capsicum salsa
2. Lebanese cucumber with 1 tsp cottage cheese on each ring + Everything Bagel seasoning
3. A bowl of “free veggie” soup (my go-to: zucchini & leek soup ➡️recipe on the meforme™ app)

Simple, satisfying, and keeps dinner enjoyable.

Give one a go👌

07/04/2026

Let’s upgrade your trolley this week. Every whole, less processed choice you add makes your diet more real and leaves room for the 20% flexibility.

Broccoli Seed Salad 🥦This delicious broccoli seed salad is always a crowd-pleaser when entertaining. With its creamy dre...
05/04/2026

Broccoli Seed Salad 🥦

This delicious broccoli seed salad is always a crowd-pleaser when entertaining. With its creamy dressing, I like to pair it with a lighter protein such as grilled chicken, steak, or spiced fish rather than anything too rich or saucy.

To reduce the sugar content, you can easily swap the raw sugar for monk fruit sweetener, without compromising on flavour.

Ingredients
• 4 heads broccoli, chopped into small–medium florets
• Sunflower seeds, seasoned with barbecue spice ( or )

Dressing
• 1 cup whole egg mayonnaise
• 3 tbsp red wine vinegar
• 1/3 cup raw sugar (or monk fruit sweetener- usually 1/4-1/3 cup depending on brand )

Method
1. Wash and chop the broccoli into florets and place in a serving bowl.
2. Toast the sunflower seeds in a pan with barbecue spice until fragrant. Set aside to cool.
3. In a jug or bowl, combine the mayonnaise, red wine vinegar, and sugar. Blend until smooth and well combined.
4. Pour the dressing over the broccoli and toss to coat evenly.
5. Cover and refrigerate for at least 4 hours to allow the flavours to develop.
6. Just before serving, sprinkle over the spiced sunflower seeds.

01/04/2026

Roasted pumpkin, beetroot & mushroom salad is the perfect addition to any meal, packed with colour, flavour, and nourishing veggies. Easily swap in your favourites to make it your own.

INGREDIENTS
120g spinach leaves
3 large fresh beetroots, chopped into cubes
250g button mushrooms
500g pumpkin or butternut, peeled and cubed
½ cup (125g) flaked almonds, roasted
Olive oil
Maldon salt

Dressing
¼ cup olive oil
¼ cup balsamic vinegar
1 tsp Dijon mustard (optional)
1 tbsp pure maple syrup

METHOD
1. Preheat oven to 180°C. Line a baking tray with baking paper and roast the flaked almonds until golden. Set aside to cool.
2. Place beetroot, pumpkin, and mushrooms on separate lined trays. Drizzle with olive oil and sprinkle with Maldon salt. Roast for ~30 minutes or until tender. Set aside to cool slightly.
3. Add all dressing ingredients to a jar and blend until combined.
4. Arrange spinach leaves in a serving bowl. Top with the roasted vegetables.
5. Sprinkle over the roasted almonds.
6. Drizzle with dressing just before serving.

Tip: Add feta, grilled chicken, chickpeas or tuna to turn this into a more substantial meal.

30/03/2026

A look into our Sunday eats, blending home cooking with meals out, all with balance in mind 🤍 .chesler_

29/03/2026

A few simple supermarket swaps can give your pantry and fridge the nutrition boost they deserve. It’s not about perfection, an 80/20 approach is key. Focus on making wholesome, nutrient-dense choices most of the time, while still leaving room for the other foods you love. That balance is what creates a satisfying, sustainable, and truly nourishing way of eating. yopro

27/03/2026

Stop thinking more protein = better results.

Protein is essential. Yes. It helps keep you full, supports muscle, and is key for overall health. But constantly “pumping” your body with excess protein won’t fast-track fat loss. Just like carbs and fats, any excess energy, even from protein, can be stored as body fat.

If your goal is weight loss, the focus should be balance, not overload.

✔️ Prioritise high-quality protein — foods that contain all essential amino acids
✔️ Choose options that give you the protein without unnecessary extra calories
✔️ Build meals that keep you satisfied, energised, and consistent

Think:
• Lean, nutrient-dense protein sources
• A balanced plate, not protein at the expense of everything else
• Eating in a way you can actually sustain

Don’t forget the bigger picture:
→ A well-balanced, whole-food (back-to-basics) approach
→ Regular strength training to maintain muscle
→ Cardio for heart health and energy balance
→ And most importantly… a lifestyle that still lets you live

Because the goal isn’t just weight loss, it’s feeling strong, satisfied, and in control long-term

24/03/2026

Simple, delicious, and always a crowd pleaser. This chicken shawarma spread is one of those dinners that delivers every time (and the leftovers are just as good the next day).

Chicken Shawarma
1 kg chicken breast
2 tbsp curry powder
1½ tbsp garam masala
1 tbsp chicken stock powder
½ cup olive oil

Method:
Mix spices together, then combine with olive oil to form a marinade.
Pour over chicken and coat well. Marinate for at least 4 hours (overnight is even better).
Preheat oven to 180°C.
Place chicken in a baking dish, cover with baking paper and then foil.
Bake for 1 hour covered.
Slice and serve.

Roasted Chickpeas
Drain and dry chickpeas.
Toss with smoked paprika, cumin, salt, and garlic powder.
Air fry or roast for 20 minutes until crispy.

Cabbage Salad
¼ red cabbage, finely shredded

In a bowl mix:
2 tbsp whole egg mayonnaise
1 tbsp white wine vinegar
1 tsp Dijon mustard
Salt and pepper to taste

Mix well, pour over cabbage, and toss to coat.
Refrigerate until ready to serve.

Serve everything together with your favourite extras; warm mini pitas, Israeli salad, caramelised onions, and a dollop of your favourite dip: tahini, baba ganoush or hummus, for the ultimate build-your-own plate.

22/03/2026

Another lunchbox series with the twins ✨chesler_
Balanced, tasty, and actually enjoyed because that’s what matters most. When kids are part of the process, they’re so much more likely to eat (and love) what’s inside.
Get them involved, keep it fun, and watch those lunchboxes come home empty 🙌

22/03/2026

Here are a few simple supermarket swaps to make your pantry and fridge that little bit more wholesome.

You don’t need to overhaul all your favourite foods, but by switching just a few, you’ll be surprised to find you’re not giving up flavour.

Instead, you’re gaining products that are just as delicious, more nutritious, and made with real ingredients.

20/03/2026

Avocado is packed with heart-loving goodness. Provides us with healthy monounsaturated fats, fibre, and nutrients that support cholesterol and overall cardiovascular health.
But here’s the part most people overlook. For your waistline, avocado behaves a lot like butter. It’s still a fat, and fat = energy dense. That means those calories add up quickly, even when they’re the “good” kind.
In fact, just ½ a small avocado is roughly equivalent to about 6 teaspoons of butter in terms of calories.
So yes, beneficial for your heart, but portion size matters if you’re watching your weight.

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