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  • Long weekend breakfasts  SAUTEED KALE SWEET POTATO HASHBROWNS AVO
    2 days ago by brownpapernutrition Long weekend breakfasts - SAUTEED KALE, SWEET POTATO HASHBROWNS, AVO, RADISH, TOMATOES, CHERVIL, LEMON AND S+P (naturally...) - delicious, slow, mostly balanced with a gentle lean toward extra hot cross buns today because you knowwwwwww Easter only once a year. Hope you've all had a super relaxing one my friends - can't wait for this short week ahead hey!!! No pressure to pack a 5 day week into 3 eeeek no none at all! Such is life running your own business but I wouldn't have it any other way! Jacq  #Buddhabowl   #breakfast   #plantbased   #eattherainbow 
  • Did you know exercise supports GIT gastro intestinal health from
    4 days ago by brownpapernutrition Did you know… exercise supports GIT (gastro intestinal) health from gut motility to even increasing the diversity of gut micro flora? (Monda, Villano et al 2017) That’s just a start too... There have been a number of recent studies showing the impact exercise has on our gut microbiome. Exercise has such incredible benefits for our mental and cardiovascular health, skin and obviously to support and strengthen our musculo skeletal system too. For me... exercise reduces any stress and anxiety, keeps things moving, shaking and strengthening within, increases my productivity with work, challenges me so that I can overcome other obstacles
  • HELLO LOVERRRR Green Sauso Rolls  vego obv and not
    4 days ago by brownpapernutrition HELLO LOVERRRR... Green Sauso Rolls - vego obv and not an every day food but something to enjoy on weekends like these. I’ve replaced meat with lentils, peas, spinach, buckwheat, herbs, sunflowers seeds - lots of yummy plants. I may have added some cheeky feta in there too. Recipe below, hope you’re having a lovely holiday!!! Jacq GREEN SAUSAGE ROLLS Makes 18 small rolls Vegetarian 1 cup buckwheat 150g frozen spinach, defrosted and drained well 100g frozen peas, defrosted 200g cooked lentils 1/2 cup sunflower seeds 1/2 cup feta 1 clove garlic, peeled 1 cup mixed fresh herbs Sea salt
  • Did I eat lots of chocolate and cheese on the
    1 day ago by brownpapernutrition Did I eat lots of chocolate and cheese on the weekend? YES. Am I worried about it? NO. Indulgence is healthy and you don't need to be highly restrictive with your food intake or over exercising this week to compensate for the Easter weekend. Just get back to the foundations of a healthy diet - stacks of vegetables, some good quality protein and a nugget of healthy fats to balance your meals. I personally crave the simple things after a yummy weekend of eating with family so this plate of steamed veggies with a basic home made satay (recipe below)
  • Actually my new favourite breakfast lunch dinner? Best combination of
    8 hours ago by brownpapernutrition Actually my new favourite breakfast, lunch, dinner? Best combination of sweet, savoury, crunchy and little bit creamy…. Sourdough bread (delish toasted with some olive oil too if you have the time) with scrumptious  @rubyriseredpapaya  slices, feta, mint and a homemade Pinenut and Sunflower Seed Dukkah. We became completely obsessed by papaya when travelling recently, such a nutritious fruit rich in enzymes that support healthy digestion. Can’t get enough of it now - yummmmm. I’ll pop the recipe for you below my friends - love Jacq RUBY RISE RED PAPAYA, FETA AND DUKKAH TOASTS Serves 1 1/2 Ruby Rise Red Papaya,

Heart warming green risotto

Risotto is one of the most heart warming dishes in my eyes. Maybe it’s the carbohydrate dense rice, maybe the delicious creaminess, maybe just the love that goes into each little stir whilst it’s cooking, whatever it is there is something about it that makes it comfort food.

I play around with different varieties in risotto all the time for our family, swapping in different vegetables, cheeses, no cheese options and using nutritional yeast, swapping rice for buckwheat or quinoa, you name it I’ve probably tried it. This Green Risotto however I kept to more or less to the original idea of arborio rice and really amped up the green factor and as we enjoyed it at dinner, my darling Jet (9 years old) turned to me and said, “mum, this is definitely your best risotto yet”. As if the love and comfort of the risotto wasn’t enough, those words just about made me melt.

One of the wonderful things about this recipe in particular is that (minus the broccoli but you may have some of it on hand in the freezer too!) you can pull together this recipe from your pantry and freezer and that’s about it. So it’s worth having a little supply of frozen veggies in the freezer box, because you never know how they’ll make what might seem a boring night of dinner become something very beautiful instead.

Enjoy this recipe my friends, it’s won hearts in our home, I have faith it will do in yours too.

HEART WARMING GREEN RISOTTO 

Serves 4

Gluten free : Vegetarian

1/4  cup extra virgin olive oil

1 medium (180g) brown onion, chopped

3 cloves garlic, finely sliced

1 1/2 (430g) cups arborio rice

150g frozen spinach

1375-1500ml salt reduced vegetable stock or broth

300g frozen peas

150g (1 small head) broccoli, grated

1/2 teaspoon lemon zest

1/3 cup parmesan or 2-3 tablespoons nutritional yeast for vegan option

3 tablespoons fresh herbs of choice such as dill or parsley, finely chopped to serve

sea salt and black pepper

Heat a large saucepan on medium heat, add olive oil, onion and garlic, cover and cook 3-4 minutes, stirring frequently.

Add arborio rice and cook a further 2-3 minutes, until rice is lightly golden, stirring frequently (it’s all about a good stir with risotto!)

Add frozen spinach and 1 cup stock, stir and allow the rice to absorb most of the stock before adding the next cup, repeat until about 1L of stock is used, always stir frequently to stop rice sticking to base of pot.

Add peas, broccoli and lemon zest and about 300ml stock (there is more in ingredient list in case you find yours evaporates too quickly and you need a little extra), stir and cook until peas are defrosted and tender, if you need a touch more stock to loosen it at this stage, then add.

Remove from heat, stir through parmesan or nutritional yeast, season with sea salt and black pepper and serve with your choice of herbs and a crunchy green salad.

You can make this a side dish of course to any protein you might like to serve it with such as grilled fish.

 

 

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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