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  • But have you ACTUALLY eaten pizza if you havent had
    5 days ago by brownpapernutrition But have you ACTUALLY eaten pizza if you haven’t had the 3m pizza  @crinitis  ? This feast was BEYOND and the pizza was only a part of the second course ps. Yes we all put our phones away and devoured it  @mrsimonhancock   @svendsenfitnesshealth   #crinitismoments   #atcrinitis 
  • Feel like 2018 was very much the year weve not
    13 hours ago by brownpapernutrition Feel like 2018 was very much the year we've not only educated more people to  #eatmoreplants  but also we made plants a whoooooole lotta more sexy too. So with the Christmas countdown on I've popped 5 easy tips and tricks to make plant based swaps on your festive feast this year. Find it on the blog (link in bio) with a cocktail-mocktail or whatever is your mojo of  @remedydrinks  too. Love ya! Jacq  #plantpower   #remedynutritionist 
  • Booked a holiday to Sri Lanka!!!!! Yewwww!!! Id love your
    3 days ago by brownpapernutrition Booked a holiday to Sri Lanka!!!!! Yewwww!!! I'd love your tips please if you have been to the southern province? Best waves, local restaurants and anything else you recommend - count down to curry feasting is on! Meanwhile... thought I'd keep the festive dish-spiration happening for you - this one is PEACH BOCCONCINI BASIL AND TOMATO all the favourites at this time of year - how good is stone fruit season!??!?!? To make it do this: Cut about 500g mixed cherry/heirloom tomatoes in half then toss with 150g baby bocconcini, 2 yellow peaches sliced, 1 cup torn basil leaves and
  • Ahhh Mexican a most delicious distraction from all the festive
    7 days ago by brownpapernutrition Ahhh Mexican… a most delicious distraction from all the festive foods floating around right now - fresh, spicy, a little bit saucy, creamy, colourful and abundant with nutrients bebe!!!! In le bowl: Cauliflower steaks baked with smoky paprika and turmeric Simplest ever quick salsa with fresh, beautiful and bursting with flavour  @australiantrusstomatoes  , avocado, spanish onion and chilli flakes Shredded red cabbage Baked spicy beans (all in the oven) with cumin, cori, turmeric, paprika and evoo ✅Fun nutrient fact: truss tomatoes are a super source of Vitamin C, folate, potassium and lycopene AND they make the best snack too -
  • Thoughts and words from me this holiday season as you
    6 days ago by brownpapernutrition Thoughts and words from me... this holiday season as you catch up with people you may have not seen for a while, if their body shape has changed please refrain from making a comment on it...even if you are trying to offer them a compliment. E.g “you’ve lost weight! You look fantastic!” We cannot assume, (although society loves to) that weight loss for example = healthy. Maybe they have been on a health kick, maybe they have been seriously ill, maybe what was a health kick at the beginning of 2018 has become obsessive and unhealthy - you simply cannot


No denying there are a fair few ingredients constituting the pantry of a nutritionist, and whilst not all items are absolute necessity (the diversity of ingredients definitely comes with curiosity in food creations) there are some which will help keep your health in check as you move into the year ahead. When you fuel your pantry, fridge, freezer and fruit bowl with whole nourishing foods not only are you choosing optimal nutrition but when it comes to making meals and snacks you have a chance to learn and be creative with the way you eat too.


Stock up this year by adding just one new ingredient each week, each fortnight or even monthly if that works for you, your headspace, your pantry space and your budget. Nothing has to happen overnight, the longer term results come from small frequent changes.


Nuts and seedskeep these raw. You do greater justice to the nutrition in these nuggets by having them raw. They are so diverse in use for both sweet and savoury. Go with…

Almonds, brazil nuts, cashews, walnuts, pecans, macadamias, peanuts, pumpkin seeds, sunflower seeds, sesame seeds, hemp seeds, chia seeds, linseeds (brown or golden), pinenuts, coconut (shredded, flaked and desiccated)

Cooking tip : did you know you can make a chia egg to replace regular eggs if you’re vegan or just want to try something new? 1 tablespoon chia seeds + 3 tablespoons water, stir and let gel for 10 minutes then mix into recipes, best in baking, as needed.

Grains and pseudograins: buy these in the 1kg packs if you can as you’ll save on $$ based on the frequency of use. Grains are a wonderful source of B vitamins and carbohydrates for sustained energy and to help our brains function at their absolute best. On the list…

Buckwheat and pure buckwheat soba noodles, teff, quinoa and quinoa flakes, basmati/red/wild/black/brown rice, oats, barley are wonderful staples for any individual, family or otherwise to keep their energy levels in good check.

+ Nutrition tip : Oats are inherently gluten free. Why we warn coeliacs away from eating them however is because they are often grown and farmed near to wheat crops. This can lead to small molecules travelling airborne from the wheat to the oat crop. Look out for ‘uncontaminated oats’ if you love your oat hit ever so much but need to manage a coeliac diet or alternatively try quinoa flakes. If you love oats very much and summer flavours check out our recipe for Summer Mango Coconut Tart.

Flourstrialling different flours for baking up something delicious to take you through your week is a great way to expand your creativity with cooking or baking for that matter. You don’t need tonnes of it, just a few different types will see you through. Try these for your next cook off…

Spelt, coconut, buckwheat, almond, brown rice and teff flour are the most commonly used as their flavours are fairly neutral. Quinoa, lentil and chickpea flours are other great options but it depends on how many jars you want to fill and what recipes you’re cooking too of course.

+ Health Hack: Teff is a wonderful source of calcium, iron and protein and is gluten free. It’s a nutritional powerhouse for such a tiny grain. As the weather gets cooler mix teff grain with your quinoa for a wholesome morning porridge or include some teff flour to make a great pizza base if you want to amp up your weekend (or weeknight!) pizza game – check out our recipe here.

Fruits and sweeteners: It’s really up to you how many of these hit your pantry shelves. We love natural sweeteners for raw food, baked, and for a quick snack without feeling the glycaemic highs and lows of refined sugars. Consider these…

Medjool dates, goji berries, organic turkish apricots, currants, maple syrup, brown rice syrup, stevia drops, coconut sugar (which does in fact go through processing and refinement so use moderately), coconut nectar and raw honey. We’ve taken to dehydrating fruits of late, particularly throughout the summer and keep them on hand for out and about or making fruit straps with mango, strawberry and banana.

+ Snack tip : in need of a little sweet pick me up but want to balance the load on your blood glucose? Mix a source of fats from your pantry with the sweet so it lowers the glycaemic load. A medjool date with a few nuts such as almonds, cashews or walnuts is a great way to do this. And if you haven’t gone there already – the medjool date with cashew butter is like nature’s caramel!

Legumes and beans: aren’t everyone’s thing, but for those following a plant based, vegan diet or simply aiming to up the plant intake during the week, it’s essential to include these in the diet to provide the essential amino acids our bodies need to synthesise proteins and for growth, development and repair. If dry legumes are going to be too tricky to start then buy a few tins of organic instead, rinse well and pack away in the fridge, adding a quick handful to the meals that need the boost. Those to start with – tinned or dry…

Brown lentils, chickpeas, kidney beans, puy lentils (french, lovely and delicate) and red lentils or split peas (great for making dhal).

+ Nutrition tip : Meat Free Monday came about some years ago as a means to encourage people to include more plants in their diet and consider the impact excessive consumption of meat has on our environment. If you’ve not taken to it yet perhaps this year is your time? As you do, include some legumes from above in your day to satiate your appetite and fuel your body with plant based proteins.

Oils, vinegars, condiments and spreads: which are some of the more asked about items in a pantry look like this…

Extra virgin cold pressed olive oil, unrefined coconut oil, balsamic vinegar, apple cider vinegar, macadamia oil, tamari, sesame oil, fish sauce, tahini, almond butter, natural peanut butter, cashew butter, ghee

+ Cooking tip : macadamia oil is divine in baking and dressings particularly if you are not fond of the coconut oil flavour which many are not. Coconut oil is highly nutritious but is not the answer to everything for either your cooking or health. Diversity with these high quality fats is important too.

Extra food and nutrition boosting ingredients: that once you start with you seem to find you cannot live without include…

Raw cacao, maca, lucuma, camu, vanilla, cacao butter, greens powder, coconut milk and cream

Snack tip : icy poles are so easy if you’ve fresh fruit and coconut cream on hand and they taste creamy but without the cream effect! Try 2 cups fruit to 400ml tin coconut cream with a dash of vanilla and blend. Freeze overnight and you’re good to go. Depending on your fruit you can add a dash of sweetener such as maple or rice malt.



AND ONE MORE SPECIAL INGREDIENT…maybe a little unique to the pantry of yours truly. You can spot it, but perhaps it’s an ingredient you’re not yet familiar with. In the jar labelled 2017, are small thoughts written by me, to me each day. There’s no time or theme, just whatever springs to mind as the year progresses in life, family, love, work, happiness. At the end of the year, I’ll delve back into the jar and read them all and see what’s happened in the year that has been. You like? Never too late to start it from today, the next or even in February as you TRULY reset in health and wellbeing. Because let’s face it, January for most of us is still the time to be festive right?!?!PANTRY ANTICS JALWILL LSLR - 1 (2)

Tell us – what’s special in your pantry and what great things are you creating with them?

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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