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Protein Requirements

Protein can be found in both animal and plant food sources. Our bodies need amino acids - the building blocks of protein - to manufacture hormones and enzymes, and for growth, development and repair. Protein requirements vary male to female and depending on stage of life. The demands will also go up based on activity levels,...

Plant based snacks for your next road trip

Road tripping is back for the summer baby, + to make your road tripping just that little bit healthier I’ve teamed up with @toyota_aus for World Vegan Month to give you some fun, nutritious and as always delicious plant based options to snack on the road. CHOC-CHICK PB  ENERGY BALLS  : Rich source of protein -...

Brown rice, peach, asparagus, ricotta salad

My Spring inspired BROWN RICE, PEACH, ASPARAGUS RICOTTA SALAD is THE definition of a wholesome and delicious lunch. Made quick and easy with SunRice Microwave Brown Rice Cups and using beautiful seasonal produce. I love adding rice to my salads as a nutritious grain to give them more substance, and deliver essential and energising B...

Gluten free vanilla coconut sponge

This cake is the most delicious combination of ingredients including almond meal, arrowroot and coconut and naturally gluten free. It's super moist and moorish, the perfect cake to share with a friend over a cuppa.   GLUTEN FREE VANILLA COCONUT SPONGE CAKE Serves 8 Gluten Free : Dairy Free : Vegetarian 4 free range eggs 1 tablespoon (20ml) vanilla extract 1/3...

Tropical summer slaw

Sweet, spicy, crunchy and flavoursome. Whilst it's mango season here in Australia, if they aren’t available where you are in the world then go for another seasonal fruit - apples or oranges in the cooler months make a wonderful alternative. JAMAICAN STYLE SLAW Serves 4-6 as part of a shared meal Gluten free : Dairy Free :...

French inspired spring soup

Light, delicious and warming this French inspire soup is rich in prebiotic fibres from leeks and garlic and resistant starch from potatoes to fuel healthy gut bacteria.   FRENCH INSPIRED SPRING SOUP Serves 4 Gluten free : Dairy Free : Vegetarian 2 tablespoons (40ml) extra virgin olive oil 2 medium sized leeks, white part only finely chopped 2 cloves garlic, peeled and...

Salmon taco bowl

Always a crowd pleaser!!! Whilst we often have burritos or full tacos, the taco bowl is my fun favourite with friends for something a little different but it’s also a very convenient winner when you feel like Mexican for one too! SALMON TACO BOWL Serves 4 Gluten free : Dairy Free Spice rub for fish: 1 teaspoon ground cumin 1...

Including fermented foods in your diet isn’t as hard as it seems

Fermented foods aren’t new or some wanky health trend, they’ve literally been on kitchen bench tops for hundreds of years. Whilst they originated mostly as a means of preserving food, over time they’ve developed well deserved recognition for their role in supporting health including : ~ diversifying gut microbes…improving the number of beneficial bugs and reducing harmful...

3 epic protein charged snacks

Which protein rich snack is your favourite - 1, 2 or 3? 1. Raspberry orange bowl 2.  Mini veggie frittata loaf 3. Banana cinnamon cottage cheese split They’re all quick and easy to create within minutes and will satisfy any hungry tummy. I’ve made each with the protein rich, low fat addition of @bullafamilydairy cottage cheese to ensure you’re not...