Rebecca Gawthorne - Dietitian & Nutritionist

Rebecca Gawthorne - Dietitian & Nutritionist Get my NEW recipe ebooks & find me on Instagram Hi! Food physically becomes you! I don’t believe in restriction. I do believe in healthy eating.

My name is Rebecca Gawthorne (aka “Nourish Naturally”) & I’m an Accredited Practising Dietitian, Accredited Nutritionist & a member of the Dietitians Association of Australia. I love food & despite four years of studying food & nutrition at University, publishing research on health, & helping thousands of clients with their eating, it never ceases to amaze me how important healthy, nourishing food is to our bodies. It makes up every cell in your body – your muscles, hair, skin, heart. We need to nourish our bodies with healthy, real, wholesome foods to ensure our bodies function healthily, to feel energetic and live the life we were created to. QUALIFICATIONS & EXPERIENCE
I hold a Bachelor of Nutrition & Dietetics (Honours I) from the University of Wollongong. I received First Class Honours for my research conducted at the Sydney Children’s Hospital, which has been published internationally. I have a range of experience at various hospitals, health clinics and community nutrition centres across Sydney, as well as working throughout rural NSW with The Royal Flying Doctor Service as “The Flying Dietitian”. I have presented health seminars, cooking classes and I write nutrition articles for magazines, newspapers, websites & newsletters. I am also a qualified MEND Go4Fun Healthy Kids program leader and have undertaken countless additional courses on mindful eating, weight loss, chronic disease management & healthy eating.WHAT I BELIEVE IN
I don’t believe in fad diets. I don’t believe quick fixes with expensive diet pills. I do believe nourishing naturally. I do believe in fresh, real, wholesome foods that make you feel, look and live fantastic. And I also believe in treating yourself & enjoying food.

02/03/2026

Day 13 of back to school lunchbox snacks your kids will actually eat 🍕 Freezer Friendly Homemade Pita Pizzas ✨ made using ’ Gluten & Wheat Free Pita Breads✨

💌 Comment RECIPE and I’ll send it straight to your DM’s 💌

I’ve used:
💛BFree’s Stone Baked Wholegrain Pita Breads
💛BFree’s Stone Baked Pita Pockets &
💛BFree’s Stone Baked Pita Breads
for this recipe because they are a good source of fibre (including prebiotic fibre) to help support digestion & they make the best pizza bases!

Top with a homemade pizza sauce, cheese and any veggies of your kid’s choosing, they are so easy and actually eaten every time.

Plus you can batch prep them ahead and freeze ready for busy school mornings!

You can find the Pita Breads in Woolworths 🛒

Easy, high-protein meal prep 🐟💚My Salmon & Edamame Rice Jars are packed with protein & fibre & has a spicy sauce that ke...
02/03/2026

Easy, high-protein meal prep 🐟💚
My Salmon & Edamame Rice Jars are packed with protein & fibre & has a spicy sauce that keeps every bite exciting.
Make once & you’ve got 3 days of nourishing lunches ready to grab 🙌
💚 Swipe through & save for a step-by-step guide to make them.
Get my full meal prep ebook with over 20 weeks of dietitian-created meal prep recipes linked in my bio ✨

01/03/2026

My easy, nutritions and super tasty Charred Corn & Zucchini Salad 🌽 🥙

Recipe from my ✨ NEW ✨ Nourishing Salads Ebook 💖 Get yours linked in my bio ✨

Salad:
��1 Tbsp extra virgin olive oil
��2 ears of corn, husked
��2 zucchinis, thinly sliced
��½ red onion, thinly sliced
��150g feta, crumbled
��1 cup rocket
��¼ cup pine nuts, toasted Dressing:
��2 Tbsp extra virgin olive oil
��Juice of 1 lemon
��Pinch of salt
Method:
Heat 1 Tbsp oil on a large skillet or frying pan over medium heat and add corn. Cook for 5 minutes or until lightly charred on one side, then repeat on remaining sides until charred. Remove from pan and set aside to cool. Add zucchini to the same pan and cook until lightly charred on both sides. Once cool enough to handle, slice off kernels and place into a large salad bowl with remaining salad ingredients. Whisk dressing ingredients together and pour over salad. Toss to combine and enjoy.

And if you love this style of salad, my Nourishing Salads for Everyday Living ebook has 30+ recipes just like this. Grab your copy via the link in my bio ✨

26/02/2026

Day 12 of back to school lunchbox snacks that kids will actually eat ✨Veggie Sausage Rolls recipe adapted from who has so many amazing budget friendly family recipes & money saving hacks for mums!!
Her recipes are also super customisable so I added brown lentils to boost the protein of these Veggie Sausage Rolls. They are soo delicious and with all the veggies they are packed with vitamins & minerals, plus fibre which is great for kid’s gut health! Perfect to prep ahead & freeze for busy school weeks.
Recipe
Ingredients:
• 1/2 onion
• 3 cloves garlic
• 2 carrots
• 3 stalks celery
• Half a zucchini
• 300g mushrooms
• 1/3 cup beef stock (I used veggie stock)
• 2 tsp Dijon mustard
• A couple of sprigs of thyme
• Handful of parsley
• Squeeze of lemon
• Salt and pepper
• Breadcrumbs (I used homemade wholegrain breadcrumbs)
• 5 sheets puff pastry (I used wholemeal spelt)
• Olive oil
*I added 1 can brown lentils, drained + a sprinkle of sesame seeds
Method: Chop or pulse all your veggies. Add a splash of olive oil to a large pan and sauté the onion and garlic until soft and fragrant. Add the veggies that take longer to cook first. Cook for about 10 minutes until they start softening. Add the quicker-cooking veggies like mushrooms and zucchini. Note - this is when I added the lentils. Cook until everything is lovely and soft. If the mixture starts sticking, add the stock a bit at a time to keep it moist. Once everything is cooked, take it off the heat and let it cool slightly. Stir through the Dijon mustard, chopped herbs, squeeze of lemon, salt & pepper. Add the breadcrumbs to bind the mixture. Cut your puff pastry sheets in half, spoon the veggie mixture along one side and roll up to form sausage rolls. Place on a lined baking tray. I also brushed them with beaten egg to give a golden finish. Bake at 180°C for about 20-25 minutes or until golden brown.
Store in the fridge for up to 3 days, or freeze cooked rolls for up to 2 months. Pack cold in an insulated lunchbox, or defrost overnight in the fridge.
And don’t forget to check out she has a budget recipe e-book with over 50 recipes for just $10 !!

Meal Prep Made Deliciously Easy 🌽💚My Charred Corn & Black Bean Salad Jars cost under $5 per serve, are easy, delicious a...
25/02/2026

Meal Prep Made Deliciously Easy 🌽💚
My Charred Corn & Black Bean Salad Jars cost under $5 per serve, are easy, delicious and packed with fibre!
Make once and you’ve got 3 days of delicious, nourishing lunches 🙌
💚 Swipe through & save for a step-by-step guide to make them.
Get my full meal prep ebook with over 20 weeks of dietitian-created meal prep recipes linked in my bio ✨

23/02/2026

The easiest homemade guac 🥑 💚
Mash, mix & enjoy! This guacamole is fresh, zesty & full of flavour!
Ingredients

3 ripe avocados, mashed
½ small red onion, finely diced
½ punnet of grape tomatoes, diced
Juice of 2 limes
¼ cup fresh coriander, finely chopped
1 chili or jalapeño, finely diced
Salt, to taste
Method: Mash all ingredients together in a bowl & enjoy!

22/02/2026

When life gets busy, this is the kind of lunch I meal prep 🥗

🍝 My Pesto Pasta Chickpea Salad Jars are:
✔ super quick and easy
✔️ filling with fibre & plant protein
✔ delicious & perfect for busy weeks

💌And if you want all of my done-for-you lunches, you can also grab my full meal prep ebook with 20+ weeks of easy, balanced recipes designed to help busy people eat well and reach their health goals, link in my bio. 💌

Ingredients:
¾ cup pasta of choice
3 heaped Tosp pesto
3 cups canned chickpeas, drained and rinsed
1 red onion, finely diced
1 large cucumber, finely diced
1 punnet cherry tomatoes, quartered
3 cups baby spinach, shredded
3 Tbsp parmesan, crumbled
Method:
Bring a large pot of water to the boil. Add pasta and cook according to packet instructions until al dente. Drain and rinse under cold water. Toss with a drizzle of oil and set aside. Divide pesto evenly across 3 jars, followed by pasta, chickpeas, onion, cucumber, tomatoes, baby spinach and parmesan. Place lids on jars and refrigerate for up to 3 days.

19/02/2026

If you can’t be bothered cooking but still want to eat healthy… make this! 🍇 My Sweet Grape, Feta & Tuna Salad is high in protein, packed with fibre and actually keeps you full 💪🏼

💌 Comment SALAD and I’ll send you the recipe PLUS the link my *NEW* Nourishing Salads eBook to unlock 30+ more nourishing salads just like this!

18/02/2026

Morning In My Life 🌟 My 5:30am – 9:30am as a Dietitian & Mum 💛
Never thought I’d say this… but I’ve fallen in love with group training. 💪🏼 The Strengthformer workouts at – I’m genuinely obsessed 🤍 It’s strength training with a Pilates feel. Think reformer, but bigger, heavier spring tension and programmed using proper hypertrophy principles so I’m actually building muscle, not just “feeling the burn”.
As a dietitian, I care a lot about strength training for women. Muscle supports our metabolism, bone health, insulin sensitivity and long-term health as we age. But I also know how intimidating traditional gyms can feel.
Studio Montel is different. It’s structured, progressive and challenging… but supportive. I can walk in, follow the programming and not have to think about what I’m doing. As a busy mum and business owner, that mental load reduction is everything. The workouts even finish with a cardio push for heart health 👏🏼
Then it’s straight home for a protein and carb rich recovery breakfast to support muscle repair and refuel for the day ahead ☕🍳Morning done ☑️ ☀️

Address

Sydney, NSW

Website

http://www.rebeccagawthorne.com.au/shop

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