Subscribe to our Newsletter

Email*

Contact Us

For nutrition consulting, workshops and catering enquiries please visit our Contact page.

Media Enquiries

For media partnerships, presenting and speaking enquiries please contact the team at 22:
PHONE
02 9211 1322
EMAIL
[email protected]
[email protected]

Instagram Slider

  • 5 HACKS FOR A HEALTHIER KIDS PARTY now up on
    1 week ago by brownpapernutrition 5 HACKS FOR A HEALTHIER KIDS PARTY now up on the blog...because eeeeeeeek help us the sugar highs and lows are epic when they're fuelled with it! AND thank the  @remedydrinks  gods cos now you can include a healthier alternative to the traditional soft drink with their suuuuper recent launch of the most delicious Remedy Sodas - yewwwwww! What’s the difference between  @remedydrinks  and the ‘usual’ soft drinks or sodas you ask? Well … Remedy Sodas are made with organic fruit juices brewed with Remedy’s live culture to ferment out all of the sugar before adding all natural ingredients including
  • ROAST CAULIFLOWER WITH CAJUN CHICKPEAS  Really quite stoked on
    1 week ago by brownpapernutrition ROAST CAULIFLOWER WITH CAJUN CHICKPEAS : Really quite stoked on this meal... Roasted some cauliflower steaks in extra virgin olive oil and sea salt, and whilst they were in the oven I made the cajun chickpeas to go with. Whisked together coyo and hummus (keeping it  #plantbased ) and once they were all cooked, layered the base of the plate with the humm-yoghurt, then topped with the cauliflower, tomatoes, cajun chickpeas, herbs and some hemp seeds. Such a cracker of a meal!!! Plenty of plant based proteins. If you jump onto my insta-stories I'm showing you how to make the chickpeas
  • RASPBERRY LEMON SPELT CUPCAKES as promised to lots of you
    6 days ago by brownpapernutrition RASPBERRY LEMON SPELT CUPCAKES... as promised to lots of you who had asked when they made a sneaky appearance in stories this week. Best way to bring in the weekend... spelt is a lovely, nutritious, ancient grain with a perfect swap for swap with a polished white wheat, it's always been my go to. I've popped this recipe on the blog wonderful humans, there's a link in bio for you. Happy weekending... Jacq xoxo
  • This is me and one of the first photos with
    4 days ago by brownpapernutrition This is me... and one of the first photos with my little GIRL... ☺️I feel a bit nervous to share this photo, but in the same breath very proud that I said yes to being part of a beautiful project and book - THIS IS ME - which will be published in March 2020, right around when my lil crumpet comes into the world. I did this for me, to remind myself how far I have come from my own troubled past with tremendous body image issues and disordered eating. I did this for my little girl, to one day
  • Our next and final workshop for 2019  STARTING SOLIDS
    2 days ago by brownpapernutrition Our next and final workshop for 2019 - STARTING SOLIDS is live on Wednesday 13 November and it’s going to be super juicy, insightful, educational and completely practical. This workshop is for you if you want to know the best foods to introduce to your baby first, how to start, how to best nurture your baby’s gut health, reducing allergies and so much more. We have 2 time slots available for this workshop 930 and 1100am at the very divine  @nuboplay  Alexandria. Tickets sell quickly so grab yours and feel free to bring your gorgeous bubs along too.  @wholefoodhealing  and

Jet’s lunchbox this week and more lunchbox friendly ideas

Trying my best to pop lots of lunchbox ideas on Instagram and Facebook for you throughout the week – I hope you’re loving them!!!

As a mum and nutritionist, I aim for nutrient balance throughout the course of the day, if I know Jet’s had eggs for breakfast and we’re having a good source of protein for dinner such as fish, then I’m happy to pop a lesser amount of protein in his lunch, whilst still ensuring there is some – fava beans, chickpeas to nibble on, cheese or greek yoghurt for instance.

If protein has been absent in brekky in favour of something like porridge or toast then I ensure it’s present in lunch – leftovers from last night’s dinner such as sausages or tuna salad.

There are always plenty of veggies in Jet’s lunch, fibre is one of the most important nutrients to help stabilise and slow the release of energy throughout the course of the day and the majority of Australian kids actually don’t eat enough of it – now especially when there are so many processed foods available and ‘convenient’ to pack.

Speaking of veggies – Jet’s school does CRUNCH N SIP which is an initiative encouraging kids to enjoy fresh vegetables, fruit and water at specific breaks during class as nominated by the teacher and I think its wonderful, not to mention the kids really enjoy it! If it’s not at your school, look into the government initiative and maybe you can be the one to action it. It’s a great reminder for parents on their snacks for the day too. If packing for the kids, why not pack some for you so you’re not caught out?

As you’ll see, I still include treats – home baked cookies, slices, muffins or cupcakes, jellies, loaves, bliss balls. Because how bored and deprived of your childhood snacks would you feel without them?!?!?! We’ve all been kids, treats are important to them, heck they’re important to everyone! I bake or make something on a Sunday that will essentially last the week and have a few extras in the cupboard for when I run out.

Finally – not everyday is salads and sourdough sandwiches, just like you I run out of food or haven’t been as organised for the week at times. I have back ups for these days such as Rye or  Buckwheat Cruskits, Vita Wheat, Corn Thins, frozen bread to make toasties etc or it’s lunch order day and again because the worst we can do is be hyper strict on our kids food from too young an age (this will ONLY MAKE THEM REBEL AGAINST US when they have the time – trust me) I let Jet make the choice on lunch order day. Make food fun – whether it’s the nourishing food on the week’s you’re super prepared, or on the days when you actually don’t have your s#[email protected] together – because parent life is just frankly like that sometimes – let them have some ownership and fun with it too. 80/20 is a great rule for life!

Now without too much more waiting – here are a few of the yummy lunches and ideas and recipes I’ve been using to make them. Hover over the titles for recipe links.

RECESS:

LUNCH:

  • Always vegetables in there – no negotiation on that
  • Current favourites – steamed potatoes (when potatoes are steamed and cooled they are great source of resistant starch to fuel the growth of beneficial bacteria in the gut) with salad and a protein – this week we’ve gone with tuna on day and leftover chicken schnitzel on the other (just pack a freezer block into the lunchbag to keep cool and fresh)
  • In the salad plenty of greens, red capsicum which is a bit sweeter, and a source of healthy fat such as extra virgin olive oil or avocado
  • Other sandwich favourites are :
    • avocado and cheese
    • carrot / cheese / sprouts
    • tuna/sprouts / avocado
    • tomato, rocket and avocado
    • toasties with cheese, tomato – I do these in the morning then wrap in foil
  • Cruskits or vita wheat with vegemite on the days we are a bit short!
  • Sushi with avocado, tuna and cucumber – I use combo brown rice and white rice sushi and mash some avocado into it to make it more sticky, I usually pop edamame in there if I have on hand and Jet loves Kale chips even if they’re soggy from cooking the night before
  • Any leftovers that we can throw into either salads or sandwiches work a treat too, or the picnic style with sliced sausages, cooked organic tofu, cauliflower schnitzel ( mad for it! It’s super tasty but we also don’t make it often so it’s kind of a treat too…) frittata or pieces of cheese with some vegetables and plain crackers.
  • Pasta salad with chickpeas or butter beans – love butter beans, bit more juicy than lentils and easy for finger food (I cringe at the dirty little fingers picking through food but anyway…) we usually use a spelt pasta or a combination brown rice and quinoa penne as the pulse pastas don’t seem to keep that well cold.

I hope this has given you a little inspiration – just do your best, it’s not always going to be super adventurous but we really can have such an impact on the nutrition and way our children experience food by being creative with their lunchbox so I encourage you to aim for some more explorative lunches at school throughout the week when you can – pack yours while you’re at it too – wins for all!

 

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.

No Comments

Post a Comment