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  • One of the beautiful creations made by brownpaperkitchen this week
    4 days ago by brownpapernutrition One of the beautiful creations made by  @brownpaperkitchen  this week - all vegetarian, wholefoods, plenty of colour and variety and of course plain ole scrumptious!  @w1llstudio   @h2coco   #eattherainbow 
  • TOMATO AND CARROT SOUP ON THE MENU brownpapereats From my
    6 days ago by brownpapernutrition TOMATO AND CARROT SOUP ON THE MENU  @brownpapereats  From my book, Seasons to Share, this delicious soup warms hearts and tummies with delicious antioxidant rich ingredients, is light yet satisfying and even better teamed with a slice of our BUCKWHEAT SEED BREAD from the STAPLES menu. Perfect for an evening meal or packed up in your bag for a take your own lunch to work. Gluten, dairy, sugar, nut free and vegan. Order now for delivery next Tuesday. www.brownpapereats.com
  • ZATAR BAKED EGGPLANT GREENS AND BUTTER BEAN PUREE  Seriously
    17 hours ago by brownpapernutrition ZATAR BAKED EGGPLANT, GREENS AND BUTTER BEAN PUREE : Seriously cannot get over just how delicious this recipe is!!!! All my favourite ingredients and the za'tar flavours with the creamy butter bean puree are next level - butter beans add plant based protein to this dish. Remember protein comes from a variety of sources, and legumes are an incredible source of plant based amino acids - the building blocks for complete proteins. Enjoy folks! RECIPE ON THE BLOG. www.thebrownpaperbag.com.au  #plantbased 
  • RAW CHOC WALNUT BROWNIE  Weve made these raw brownies
    6 days ago by brownpapernutrition RAW CHOC WALNUT BROWNIE : We've made these raw brownies so many times now but they never get old - seriously does a good chocolate recipe actually ever get old?!?! Thought today sharing the recipe (just below) with you would be a delicious way to jump over the middle of the week together yes? Oh, we also added wattleseed to this batch and they were insane. Wattleseed is an aussie bush native with quite a nutty kind of coffee flavour and it's yummoo with the choc flavours in this raw treat. RAW CHOC WALNUT BROWNIE GF : DF : RSF
  • MEAL PREP  Whether you love or loathe meal prep
    2 days ago by brownpapernutrition MEAL PREP : Whether you love or loathe meal prep I’m going to keep popping up ideas whenever I can because my role is to support you and make it a bit easier for you to work through different stages of your health, diet and nutrition – meal prep included. This meal prep session was actually a little while ago and I didn’t post it at the time because I was busy getting  @brownpapereats  off the ground, but goodness was I grateful for it. A few of the ideas and ingredients for you… -Quinoa cinnamon pops with dehydrated apples Oat

CREATING A BALANCED PLATE

If you’ve followed the blog or @brownpapernutrition on insta for a while you’ll notice the frequency of our nourish bowls. I started creating these years ago as a means to use up leftover bits and pieces in the fridge and make beautiful food without fuss and they took off – mostly for me, but it seems people loved learning from them also.

Many of these nourish bowls have been plant based, so the question I am often asked is how to best incorporate plant based proteins and if not plant proteins then, how much meat?

General guidelines to follow when you create your balanced plate look like this:

  1. Fill half the plate with low starch veggies first : these include leafy greens, carrot, tomatoes, cucumber, broccoli, cauliflower
  2. Add a serve, approximately 1/2-3/4 cup starchy carbohydrates such as sweet potato, pumpkin, beetroot, or wholegrains including buckwheat, brown rice, quinoa (quinoa also contains protein so this contributes to your intake of protein if you are building a plant based plate) or teff.
  3. Add protein: for meat eaters the best guide is the palm of your hand. For red meat, use palm size and thickness, for chicken and fish use palm and three fingers length and same thickness. For vegetarians aim to build together plant proteins that equal a full handful (about a cup or so). These plant proteins can include beans/legumes such as mung, chickpeas, lentils, kidney beans. Ingredients such as quinoa and teff add protein to this also. Consider adding smaller quantities of chia, hemp, nuts and seeds to improve the amino acid status (building blocks for proteins) in your meal.
  4. Finish with fats: a serve of approx 2-3 tablespoons of healthy fats such as olive oil, coconut oil, full fat cheese (low fat cheese is not the answer) is ideal if there is meat on your plate, for vegetarians/vegans a slightly higher intake of nourishing fats is often important to sate appetite  which is when you might see 1/3-1/2 small avocado!

Now a nutrition challenge for you to consider in the following weeks which may well show you just how over portioned so many of our foods are…

When next you pick up some fish, steak, chicken to cook, look at the way the butcher has cut the portioned piece as a ‘serving size’ then compare it to the reference of your palm as mentioned above. Most of the time you’ll find the serve is huge by comparison.

We simply do not need to eat that much.

It’s too much for our bodies to digest in one hit and it’s one of the reasons (the list is too exhaustive to feature here…) that Australian’s are increasingly overweight.

Pare back the large portions of protein (you can cook and save the rest for lunch tomorrow if that works well too!) and increase your intake of low starch veggies instead.

Good challenge? Go for it…

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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