Rukie Chef

Rukie Chef Accredited Practising Dietitian, dishing up nutrition facts to make nourishing choices

Fresh oranges straight from family's citrus farm in Mildura 🧡!!! These oranges are so fresh and sweet 🥹The Australian G...
28/06/2025

Fresh oranges straight from family's citrus farm in Mildura 🧡!!! These oranges are so fresh and sweet 🥹

The Australian Guideline to Heathy Eating (AGHE) recommends TWO serves of fresh fruit a day. Fruit is a great source of antioxidants, fibre and natural sugars - making it the perfect snack, addition to breaky or to have after a meal.

Does juice count?? Unfortunately juice does not count as a serve, that's because when you juice a fruit, most of the fibre gets left behind and we are left with just the sugars which can spike up our blood sugar levels, without the fibre there to slow down the digestion. So I made it a point to eat the remaining fibre left on the orange peels 😂 (as seen in the top corner of pic 2)

Fruit - nature's own fast food 🫡😍🍊🧡 no prep required

Hello winter!!! One of my goals this year is to start cooking with home grown veggies and herbs in our new home. This is...
09/06/2025

Hello winter!!! One of my goals this year is to start cooking with home grown veggies and herbs in our new home. This is day 1 (9/6/25) of planting our little seedlings. We have two boxes of leafy greens (rocket, green mignonette lettuce and spinach) and two boxes of cruciferous and root veg (magic dwarf broccoli, mini cauliflowers and carrots). These two boxes are bit crowded but tried planting them alternatingly to give more room for the broccoli and cauliflower to grow upwards and carrots to grow down.

ZOOM COOKING CLASS - ANSH'S VEG 🍜🍜🍜This one was a challenge for me 😂 but umm look how good everyone else's turned out!...
28/10/2020

ZOOM COOKING CLASS - ANSH'S VEG 🍜🍜🍜

This one was a challenge for me 😂 but umm look how good everyone else's turned out!!! 🤤🤤🤤 Thank you .diya for this!!! 😍

Also someone teach me how to make nice ! I've heard boiling before using helps remove the bitterness? I did that + it but still my buds refused to have it 🥵

Toppings included

ZOOM COOKING - ZAH'S DELICIOUS QUINOA SALADOKAY, hands down best I've made 😩!!! Thanks for this , you have become ...
14/10/2020

ZOOM COOKING - ZAH'S DELICIOUS QUINOA SALAD

OKAY, hands down best I've made 😩!!! Thanks for this , you have become my quinoa 👑, the and are such a perfect addition the complement each other like a match made in heaven.

SWIPE 👉🏽👉🏽👉🏽 for the FULL RECIPE 📋😍🤤😩🍽️

AND GUIDE 🥕🥔🌶️🥦🥒🍠🍆🍅🥬 Back when we were volunteering with I saw this on the back of the door to the tea room 😍 T...
16/09/2020

AND GUIDE 🥕🥔🌶️🥦🥒🍠🍆🍅🥬

Back when we were volunteering with I saw this on the back of the door to the tea room 😍

This guide is soo helpful and a great way to get into 🧤 Can easily find something to each season in your or ! From (link in her bio) !! 😍 Also available on tea towels too 🥺

When we think of our closest friends, we think of the care for one another, the support through tough times, the laughte...
16/08/2020

When we think of our closest friends, we think of the care for one another, the support through tough times, the laughter and the beautiful memories shared. We all want to see our friends flourish, and know that they're worth more than a number on the scales.

If only we saw ourselves in that same light - we should look at ourselves and be proud of who we are no matter what shape or size, just as we do with our loved ones. ❤️

It was Varalakshmi Pooja last Friday, which means there's a whole lotta fruits in my house that I've been consuming sinc...
04/08/2020

It was Varalakshmi Pooja last Friday, which means there's a whole lotta fruits in my house that I've been consuming since 😂. Check out my beautiful cousins and set up in India 🥰 hope all are blessed with the forces of protection, wealth, courage, prosperity, victory, nourishment, progeny and wisdom.

Super soft almond meal choc chip cookies 🍪😛🍪😛🍪 These became low carb and higher protein cookies with the simple swap fro...
26/06/2020

Super soft almond meal choc chip cookies 🍪😛🍪😛🍪 These became low carb and higher protein cookies with the simple swap from plain flour to almond meal...but also not sure about spending $1/kg (plain flour) VS $22/kg (almond meal) ?!?! LOL

Homemade pumpkin soup infused with cumin and coriander powder topped with h**p seeds for that extra protein 😬🤗 had to pa...
14/06/2020

Homemade pumpkin soup infused with cumin and coriander powder topped with h**p seeds for that extra protein 😬🤗 had to pair it along with some cheesy paprika and garlic bread 😋 perfect dish for this cold weather ☺️

From backyard to oven to plate, found a simple but tasty flavour combo with lemon, parmesan cheese, olive oil and cracke...
13/06/2020

From backyard to oven to plate, found a simple but tasty flavour combo with lemon, parmesan cheese, olive oil and cracked pepper 🍽️

Harvested these babies 🍆🍆🍆 for , I've started to realise that it's not just us caring for a garden and tending to its n...
12/06/2020

Harvested these babies 🍆🍆🍆 for , I've started to realise that it's not just us caring for a garden and tending to its need's...it might be the complete opposite. Going back to the garden after a few months has felt like a big toasty warm hug for my mental well-being. The garden really has more to offer than fruits of our labour. Yes, I did make baba ganoush with the eggplants we couldn't send off to the foodbank 😛 and yes, it finished within two days 😇🍽️

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