Subscribe to our Newsletter


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:
02 9211 1322
[email protected]

Instagram Slider

No images found!
Try some other hashtag or username


Prep day can be ANY DAY of the week – whichever suits you best. Sunday’s are often our day but given this weekend just passed was enriched with fun work today gave me an hour to see through a little organising for the week ahead. This week with such an incredible change in temperature my body is calling for more cooked foods and so on the menu and utilising purely what was remaining in the fridge from last week’s shop were the following:

  • Roast cauliflower
  • Coriander, macadamia and pistachio pesto
  • Baked pears with coconut oil
  • Green pea fritters
  • Blanched kale
  • Cauliflower and almond tart with zucchini tomato and rocket
  • Broccoli pea asparagus and feta frittata

Given it was a quick prep time and not a recipe creating time these are rough measures and cook times to give you some guidance…


Preheat oven to 200C and line baking tray with greaseproff paper. Halve a small cauliflower, drizzle with olive oil and place in oven to cook for 40 minutes or until golden. Remove and slice into salads, eat as a side with a good quality piece of protein, sprinkle with dukkah or pop on a paprika spiced tomato sauce o serve with other tapas style dishes.



Place 2 bunches coriander, leaves and stalks (no roots) in a food processor or blender with 1 cup macadamias, 1/2 cup pistachios, 1/2-2/3 cup olive oil, 2 cloves garlic, juice of half lemon, sea salt and black pepper and blitz well until uniform and maintaining a little bit of crunch in the texture. Pour into jars and store in fridge or share a jar with a buddy to make their meals more fun this week.



Preheat oven to 200C and line a baking tray with greaseproof paper. Slice pears (removing core) and place on tray then drizzle with melted coconut oil and toss gently before cooking in oven for 20 minutes. Great as a snack as is or with a sprinkle of seeds and nuts, with a scoop of greek yoghurt for dessert or our favourite is to accompany a bowl of warming porridge in the morning.



Recipe in my book – Seasons to Share – buy your copy here



Strip kale leaves from a bunch of kale, rinse well and place in large bowl. Pour over boiling water and blanch for 2-3 minutes to soften the leaves. Drain and place in container lined with paper towel. Great to throw into eggs in the morning, salads at lunch or to wrap around a piece of chicken with a sprig of fresh herbs as a snack. Blanching the kale helps the body to digest the fibrous leaf whilst maintaining as much nutrition as possible.



Stay tuned for this one – as I am finalising this recipe as we speak – coming soon!



Preheat oven to 200C, lightly oil all the sides and line the base of an oven proof dish approximately 16x24cm in size (you can use smaller, such as a loaf tin, but just check the cook time as you go as the deeper dish will require longer cook time). Arrange approximately 2 cups blanched broccoli, 1/2 bunch blanched asparagus, 1/2 cup blanched peas, 100g danish or greek feta into the dish. Whisk together 4 eggs with sea salt and black pepper, then pour over the vegetables. Cook in oven for 20 minutes. Such an easy winning combo for any meal of the the day or a smaller sized serving for after a training session providing good sources of protein, carbs and fats to sustain you.


Crew – as always would LOVE TO HEAR your comments and tips to the community on your weekly prep ideas, they are always so much appreciated.

Have a great week!

Jacqueline x



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