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

  • Its WHOLE GRAIN WEEK soooooo its definitely the right time
    2 days ago by brownpapernutrition It’s WHOLE GRAIN WEEK soooooo it’s definitely the right time to give you guys more of my fave slow cooker recipes which incorporate beautiful WHOLE GRAINS with heeeeeeaps of vegetables and legumes and this one is a winner! I know EVERYONE will love it, my 9 year old wanted to eat it straight from the pot! Whole grains are a fab way to incorporate more energy sustaining carbohydrate into your diet, with the added boost of fibre to feed the beneficial bacteria in your gut and a WHOLE stack of vitamins and minerals too. Have ingredients such as brown rice,
  • Found my meal prep groove today well and truly planning
    3 days ago by brownpapernutrition Found my meal prep groove today well and truly... planning for minimal grocery shopping this week so I grabbed the few veggies left in fridge and reached deep into the pantry and freezer to create all this. Bit of fun! Ok here goes: Chai spice Almond macadamia cookies Green veggie soup seed snaps dhal tuna pasta sauce peanut butter chocolate muesli bars homemade chai spice mix to warm up mid arvo during the week some mini choc cookies using the leftover almond meal, cacao nibs maple olive oil and an egg - I didn’t record the choc cookie recipe but
  • I often share Jets lunchbox on my stories and get
    1 day ago by brownpapernutrition I often share Jet’s lunchbox on my stories and get such amazing feedback and thanks from parents so if you need inspiration (don’t we all?!?!?) then have a look on my stories reel under LUNCHBOX. This was Jet’s lunchbox today - simple ingredients made delicious and abundant in quality nutrition to keep up with his growing body and insatiable lil dude appetite! I aim to get veggies in at recess, lunch and crunch and sip, the majority of Australian children don’t eat the recommend intake of vegetables, so incorporating them in just small doses is a great way of conquering
  • Gut lovin immune boosting EAT YO GREENS SOUP with delisssshhhh
    4 hours ago by brownpapernutrition Gut lovin, immune boosting EAT YO GREENS SOUP with delisssshhhh garlic sour dough croutons and a bangin side of 5 HEALTH HACKS TO BEAT COLDS AND FLU this season now on the blog. Been tucking into this all week for lunch with  @remedydrinks  Ginger Lemon booch - one of the originals flaves I ever tried and still love it so much!!!! Bring on those organic acids in the booch baby - SO beneficial for your gut. Remember the gut houses your immune system so you MUST look after it if you want to stay in top notch over the winter
  • BERRY BANANA CRUMBLE MUESLI BARS I think like all parents
    6 days ago by brownpapernutrition BERRY BANANA CRUMBLE MUESLI BARS... I think like all parents I’m constantly searching for new, delicious and nourishing treats to pop in the school (and my...) lunchbox and these BERRY BANANA CRUMBLE MUESLI BARS totally hit the spot. They’re a great source of protein with both eggs and quinoa flakes in the mix, the yummiest balance of sweet from fruits and some honey or maple, and rich in fibre and healthy fats from a mix of seeds, coconut flakes and olive oil. I’ve popped some options for ingredient swaps in the recipe if you don’t have these on hand too.

5 WAYS TO AMP UP YOUR PORRIDGE GAME

It’s mid winter, mornings are dark and pretty cold and interest in emerging from the warmth of bed is rapidly waning. So to get some motivation back in your morning step we’ve put together our top 5 porridge recipes to see you through the months that remain in the season…from teff, quinoa, oat and amping up the protein porridge game, here they await you.

OATY, PROTEINY, BERRY PORRIDGE

DF: SF: V

Serves 1

1/2 cup rolled oats

1 cup almond milk

1/2 teaspoon ground cinnamon

1/2 teaspoon vanilla essence

1 egg, lightly whisked

1/2 cup mixed berries

1 tablespoon chopped pistachios

1 teaspoon rice malt syrup or honey to serve (optional)

Combine the oats, almond milk, cinnamon and vanilla in a small saucepan and allow to soak overnight (overnight is best to allow the oats to soften and expand for optimal digestion but if time poor you can skip this step). Place the saucepan over a medium heat. Gently cook the oats stirring with a wooden spoon for 8-10 minutes or until the porridge begins to thicken. The porridge will start to stick to the spoon when it is ready. Remove from the heat and allow to stand for 30 seconds before whisking in the egg. Transfer to a serving bowl and top with berries and chopped pistachios.

+ Recipe and featured image by Victoria Pope @nutrition4foodies

 

IMG_5637 LSLR

QUINOA PORRIDGE WITH CARAMELISED BANANA

Serves 1

GF : DF : SF

1/2 cup quinoa

1 1/2 cups milk of choice (dairy or nut milk)

1 tablespoon walnuts

1/2 teaspoon honey (optional)

1 banana, sliced

Rinse quinoa then pop in a small saucepan with milk, cover with lid and place on medium heat on the stove. Bring to boil, reduce heat and simmer 10-12 minutes (covered) so there is some liquid remaining at the end of the cooking time. Whilst quinoa is cooking, warm a non-stick fry pan on medium to high heat and fry banana until golden brown on each side. Serve quinoa porridge in a bowl topped with banana, walnuts and a drizzle of honey.

buckwheat porridge - 1

BUCKWHEAT PORRIDGE

GF:DF:SF

Serves 2

1 cup dry buckwheat (raw or roasted), rinsed (soaked an hour or overnight if time allows)

2 cups milk of choice (rice or almond is delicious)

2tsp cinnamon

2tsp vanilla

6-8 organic dried apricots, sliced

1/3 cup dried coconut flakes

¼ cup pepitas

½ – 1tbsp maple syrup

Place buckwheat, milk, cinnamon, vanilla and apricots in a small saucepan and stir together. Over a low to medium heat bring the covered saucepan to the boil, then remove heat, stir well and reduce heat to a simmer. Cook for a further 10-12 minutes or until buckwheat is tender and most of the milk is absorbed. The aim is to have a porridge resembling a risotto consistency. We don’t want all the liquid absorbed as we bring it off the heat as it continues to soak into the buckwheat once it is off the stove. Drizzle some maple syrup over the top with a little extra sprinkle of pepitas and coconut and serve with your choice of fruit such as berries, grated apple stewed fruits or grated apple.

 

miso - 1

SWEET MISO PORRIDGE 

DF: SF: VG

Serves 1

 

1/2 cup rolled oats

1 cup rice milk

1 teaspoon miso paste

Combine the oats, rice milk and miso in a small saucepan. Place the saucepan over a medium heat. Gently cook the oats stirring with a wooden spoon for 8-10 minutes or until the porridge begins to thicken. The porridge will start to stick to the spoon when it is ready. Serve with seasonal fruit and crushed walnuts.

 

Maple-Pecan-Teff-Porridge

MAPLE PECAN TEFF PORRIDGE

Serves 2

1/2 cup ivory teff grain
1 1/2 cups unsweetened almond milk
2 teaspoons extra virgin coconut oil
1/4 teaspoon cinnamon powder
Pinch of sea salt
Handful of pecan nuts, roughly chopped
Pure maple syrup

Place the teff grain, almond milk, coconut oil, cinnamon and sea salt into a saucepan and bring to the boil over a medium heat. Reduce the heat to low, cover the saucepan with a lid and simmer for about 15 – 20 minutes until the liquid has been absorbed and the mixture has thickened. Stir the mixture regularly, particularly towards the end of the cooking time, to ensure that it doesn’t stick to the pan. Spoon the porridge into bowls and top with the pecan nuts and a drizzle of maple syrup. Serve with a little extra unsweetened almond milk if desired. Any leftovers can be stored in the fridge for the next day.

+Recipe by Teff Tribe – for more teff inspired recipes head over to Teff Tribe here

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