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  • 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
  • Actually my new favourite breakfast lunch dinner? Best combination of
    7 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,
  • 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 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)

How to increase protein intake in a plant based diet

Diving into Mondayyyyyyy like…. Ok so my brekky isn’t this today unfortunately, HOWEVER before you pass this off as a fruit salad, I wanted to break down PROTEIN in this meal for you.

The common misconception is that we need a big chunky protein source (most identify as eggs, bacon, chicken, fish, beef or protein powder) in order to have ‘protein’ in a meal.

This isn’t actually true.

Proteins are comprised of essential amino acids.

Essential amino acids are those amino acids the body cannot synthesise and need to be obtained from the diet.

Plant foods contain essential amino acids, they may not contain all of them in one plant ingredient e.g. mango versus chicken, but they contain some of the essential amino acids we require to build a protein.

Bananas, hemp seeds, chia seeds, peanut butter also deliver different essential amino acids to the meal. The essential amino acids from different plant based ingredients in your meal then team together to form complete proteins.

FOOD DIVERSITY / varied diet is how you will naturally build all essential amino acids into a meal and your diet throughout the day.

Think about that as you shop, prep and cook because diversity is what makes the difference.

So whilst this meal may look like just ‘fruit salad’ through the variety of ingredients I’ve built in all essential amino acids so that this meal also delivers protein to my body too.

Yes there is fruit but also hemp and chia seeds, linseed and peanut butter which are rich sources of essential amino acids too.

So whilst I totally understand no one has the time to build pretty rainbow bowls at every meal, I do encourage you this week to think about diversifying the plants on your plate and adding in just 1-2 extra ingredients e.g. a sprinkle of hemp, a portion of quinoa or a small handful of lentils, that can help to diversify the protein and deliver nourishing micro nutrients to your plate too.

Small steps for change are much easier and more sustainable than trying to overhaul everything all at once.

Food for thought, Jacq xo

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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