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  • This was my plane food the other day Maybe its
    5 days ago by brownpapernutrition This was my plane food the other day. Maybe it’s a bit nerdy to pack a lunch box and raw snacks, but I can’t bear the thought of being caught out at the airport, on the plane or touching down and being hungry, sooooo I go prepared. Plane and airport food has come a long way yes but it ain’t gonna change to uber healthy for, well, ever most likely so if being a health nerd is my only option then I am totally down with that. Plus food, and certainly a grown woman with a byo lunch box on
  • For my little pasta lover  Jet and all the
    7 days ago by brownpapernutrition For my little pasta lover - Jet and all the pasta lovers in my life aka basically everyone. This RAINBOW PASTA is too easy not to make, and the lovely quinoa rice (gluten free) rainbow pasta shapes make it all the lovelier. Beautifully balanced in macronutrients and flavour, and ace because whilst you can eat it hot it’s also absolutely yummo as a pasta salad served cold. Been a feature in lunchboxes for us too, as a change to sambos and other more picky / small food type items. HOW PRETTY IS IT THOUGH? recipe just below for you, can
  • MUSHROOM PIZZAS  SCRUMPTIOUS took about 5 minutes prep and
    4 days ago by brownpapernutrition MUSHROOM PIZZAS = SCRUMPTIOUS, took about 5 minutes prep and 15 minutes in the oven, plus if you have left overs (unlikely as too yummy) you could chop them up and whack them into a pasta mmmm mmmmmm. Simple steps below for you and if you tune into my insta-stories and on the COOKING highlights reel thing I am doing heaps of kitchen how-tos for you. (Think it's my way of blogging right now as I haven't been doing much of that otherwise, other things happening - wont' be forever though!) MUSHROOMS PIZZAS 12 flat mushrooms, stalks removed 1/4 cup
  • Little reminder for you Remember that protein comes via many
    18 hours ago by brownpapernutrition Little reminder for you. Remember that protein comes via many different foods so if you hear us nutrition folk banging on about protein for breakfast we don’t expect or want you to get up and eat steak, bacon and eggs for brekky everyday. Mix up the variety of proteins in your diet. Why some protein in the morning? It helps stabilise both your appetite and energy levels to start the day, and of course by including it in any meal, so if we have an opportunity to positively impact our energy then why wouldn’t we? Try these quick ideas to
  • PEANUT BUTTER CHOCOLATE  Id say treat yoself cos its
    6 days ago by brownpapernutrition PEANUT BUTTER CHOCOLATE : I’d say treat yoself cos it's Tuesday but you don't really need to save a weekday treat for a Tuesday or wait until the weekend to blow out your healthy eating for the week either. Eat intuitively my lovely friends. Listen to your body, when you feel like something e.g treat, ice cream, chocolate, eat and enjoy it mindfully instead of starving yourself of x and then overdoing/bingeing on it when you finally give in. I have lots of different treats in our fridge and freezer, I don't feel tempted to eat them all the time,


WORDS : ELAINE FORMBY, Brown Paper Intern and Nutrition / Dietetics Student

We all know that avo is the secret hero to all happiness in the kitchen but did you know just how many ways you can eat it beyond the ole faithful avo on toast? And do you remember all the great reasons avo is just such a wonderful team player in health? Tune in for some avo lovin…


Avocado is a source of monounsaturated fat: 

  • Reduces the bad cholesterol levels in your blood
  • Provides nutrients to help and maintain your bodies cells
  • Aids in weight loss as a healthier alternative to margarine or mayonnaise

Avos are a great source of antioxidants: 

  • Containining natural antioxidants including vitamin E
  • Anti-inflammatory compounds helping to protect against cardiovascular disease, cancer and diabetes
  • Contains vitamin C to support collagen production to maintain skin elasticity

They’re rich in protein and fibre:

  • To keep our digestive systems healthy whilst also keeping us fuller for longer
  • Contains fibre to help absorb the high amounts of protein and assists fat burning and building lean muscle mass

But we wouldn’t leave you hanging on just that, we reached out to our Instagram community to find out their favourite ways to eat avocado and of course added a few of our own!


  1. Creamy avocado dressing – blend with olive oil and apple cider vinegar
  2. Avocado pesto pasta sauce – blend with pesto and toss through gluten free or zucchini pasta
  3. Added to any Salad!
  4. Raw chocolate avocado tart @brownpapernutriton

5. Sweet potato chips with guacamole @brownpapernutrition

6.  Bruschetta with avocado chunks @jesssssssy8
7.  In a salsa with capsicum, cucumber, mango, Spanish onion, capers, parsley, lemon and chilli @nikkiiscommon
8.  Mashed with hard boiled eggs, back pepper and lemon juice @lizhenkenius
9. Sprouted toast, avo, kraut, hemp seeds and cracked pepper @mellikesfood
10.  Sushi avocado rolls @imsarahwithah
11.  Avo tahini and herb dressing. In a salad bowl or on toast with some Lime juice, toasted sesame and a sprinkle of chilli and olive oil. @thesimplepalate

12. Smashed with dukkah and crumbled goats cheese @cbumblebee
13. Under soft boiled eggs and kale/collard greens @thehealthytradie

14. Spicy and zesty guacamole on my clean popcorn chicken @lukehinesonline

15. In a roast sweet potato, rocket and feta Salad. On gluten free toast @torsloves
16. Straight up with fresh lemon @smchittle
17. In a chicken and avo sandwich @gippygal77
15. Clean and simple. lemon juice, olive oil and sea salt @scottgoodingproject
16. Added into raw slices – raw peppermint avocado slice, raw chocolate avocado slice
17. Crispy baked avocado fries
18. Stuffed e.g served with sun-dried tomatoes, olive and spring onions, veggies and beans
19. Buckwheat seed bread with avocado, fresh tomatoes, sea salt, lemon and a good dose of herbs @brownpapernutrition

20. Added into Rice paper rolls @brownpapernutrition

21. Great for any toppings especially Mexican or any sort of burrito bowl
22. Made into cakes – Chocolate chia cake with avocado frosting

23. Creamy Avocado rice

24. Blended into soups

25. Added into any green or fruit smoothies. Sweet option could be chocolate coconut avocado smoothie

26. On its own straight out of the skin with lemon juice salt and pepper @nutrition4foodies 

27. Grilled!

28. Black sesame seeds when serving with smoked salmon adding a few delicious capers is a must @miss.olinka 

29. Added into a range of dips i.e Avocado hummus, Black bean avocado dip and Avocado, spinach and artichoke dip

30. Filler for sandwiches and burgers

31. Avocado and egg breakfast pizza









Jacqueline Alwill

Jacqueline Alwill, is an accredited nutritionist, author, founder of Brown Paper Nutrition and recently launched vegetarian meal delivery service Brown Paper Eats She is passionately committed to improving the health and wellbeing of individuals and families. Jacqueline is mum to her 8 year old boy - Jet.

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