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  • Posts delicious eggplant parm scenario reminiscing living in Italy whilst
    2 days ago by brownpapernutrition Posts delicious eggplant parm scenario reminiscing living in Italy whilst heading out for cocktails and a yummy Japanese dinner  @sunsetsabimanly  - makes total sense right?!?!?!?  #foodie   #italian 
  • BANANA COOKIES With some slightly overripe bananas on hand the
    6 days ago by brownpapernutrition BANANA COOKIES With some slightly overripe bananas on hand the other morning I whipped together these delicious BANANA COOKIES in about 5 minutes. They’re so wholesome and flavoursome, popping the recipe below so you can see how easy they are - also on the blog... Jacq xo thebrownpaperbag.com.au BANANA COOKIES Makes 10-12 cookies 2 ripe bananas 1 egg 2 teaspoons cinnamon 1 cup rolled oats 1/4 cup desiccated coconut 2 tablepsoons golden linseed 1/4 cup sultanas (you can omit these if you wish) Heat oven to 180C and line a baking tray with greaseproof paper. Mash bananas in a mixing
  • Spiced cauliflower carrot and crunchy chickpeas with the tahini dressing
    1 day ago by brownpapernutrition Spiced cauliflower carrot and crunchy chickpeas with the tahini dressing OF MY DREAMS!!!!!! My recipe in this month's Eat Well magazine with the juicy loaf and maple peanut frosting on the cover and alllll sorts of other luscious recipes that I'm MEGA MEGA proud to see in print in this gorgeous mag!!!!! You can find in newsagents, grocery stores and retailers. CAN'T WAIT TO FEED YOUUUUUUU!!!! Have a gorgeous Sunday eve sweet friends - Jacq xo  #eatwell   #plantbased   @wellbeing_magazine 
  • RAINBOW NOODLE BOWL Morphing rainbow bowls with salad into more
    5 hours ago by brownpapernutrition RAINBOW NOODLE BOWL: Morphing rainbow bowls with salad into more warming broth bowls as the weather changes. This one hitting the spot with all the delicious spices in the broth. Really easy to pop together with whichever ingredients you have handy just blanched in the veggie turmericy lemony ginger chilli broth. If you don't have (leftover) baked sweet potato in the fridge (I tend to - ALWAYS!) then use whatever colourful veggie to make your bowl singggggg!!!! There's even a bit of shredded lettuce in mine too just to use it up. The noodles are rice vermicelli but the turmeric
  • Naming this dish  lovelyleftovers I truly believe some of
    3 days ago by brownpapernutrition Naming this dish -  #lovelyleftovers  ...I truly believe some of my best creations come from the ‘scraps’ in the fridge. It forces me into a creative space that absolutely LOVE and ensures there is zero food waste in our home. This ZUCCHINI PINENUT BASIL PARMESAN PASTA comes thanks to afore mentioned (bit bendy) zucchini and other random bits I found in the fridge : +leftover roasted spanish onion + leftover marinated kale (olive oil kale and sea salt) + some lemon zest from a lemon I’d squeezed into my water. + a few pinenuts left which I toasted in the

How to improve iron levels on a plant based diet

Iron is an essential mineral for our bodies to function optimally, to be energised, for a healthy immune system and to transport to and store oxygen in our muscles.  It’s a trace mineral literally found in every cell in our body. Yet one of the main deficiencies present in our society is iron. Iron deficiency can be prevalent in vegetarian and vegan diets, during pregnancy and reproductive years and in children with inadequate nutrition in their diet.

Signs and symptoms of iron deficiency may include:

  • fatigue and lack of energy
  • weakness and dizziness
  • pale skin and dark circles under eyes
  • poor concentration

Ensuring you keep on top of your iron levels, in particular with a vegetarian and vegan diet, to reduce your risk of iron deficiency is key and can be relatively simple by including a variety of iron rich foods in the diet each day, and, learning to combine them with foods that improve the uptake of iron into the body and at a cellular level.

Iron rich foods you can consider increasing include: 

  • lentils
  • raw spinach
  • almonds
  • broccoli
  • spirulina
  • dark chocolate
  • spinach
  • black beans
  •  pistachios
  • cashew nuts
  • dried apricots
  • parsley
  • beetroot greens

Iron and vitamin C are synergistic nutrients, working to support and improve cellular uptake of minerals such as iron. To improve the uptake of plant based, non-haem iron, combine these foods (above) with foods containing Vitamin C including lemon, oranges, spinach, grapefruit and red capsicum.

If you are experiencing symptoms of iron deficiency, please ensure you see your health care professional or doctor for blood tests and work closely with them on an supplementation protocol to improve iron status. Do not self prescribe.

Jacqueline Alwill

Jacqueline is an Accredited Nutritional Medicine Practitioner specialising in family and early childhood nutrition and gut health. She writes for several media publications, hosts a regular nutrition segment on Channel 7 and in 2016 published her first book, "Seasons to Share" (Murdoch Books). Jacqueline is passionate about working with corporations and brands to support and educate their community and audience and is currently a media spokesperson and ambassador for Remedy Drinks, Eimele Australia, Woolworths, Kitchenaid and Nutrition Director at Bondi Bubs Wholefoods. She is mum to Jet and outside her working hours you'll find her with her family in the surf, on the beach, or out and about in nature.

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