New Blogging Location – Introducing The Wholesome Collective

EKCo_TWC_Shoot_062015_069Hello lovely subscribers,

I am very excited to announce that I have just launched a new website with a new blogging location. This website brings my new business and brand alive to provide a range of food and nutrition related services.

This business is called, The Wholesome Collective.

This is a food and nutrition consulting business offering a collective of services including online and face-to-face individual consultations, cooking classes and demonstrations, supermarket tours, menu reviews, recipe development, nutrition writing and guest speaking. At The Wholesome Collective we are real food focussed and believe in helping you and the wider community achieve a healthy lifestyle that you can sustain and enjoy. This basically means no fads – NONE.

For further information or to see how we could work together please email us at hello@thewholesomeco.com.au .

So this does mean the end of ‘A Dietitian’s Eats.’ You will find the recipes and blog posts that you have come to love here and here. You can also subscribe to the new website by clicking ‘get the latest here’ button located on the bottom of the page. This will keep you in the loop of new recipes, blog posts and promotions.

I hope that you all continue to enjoy the recipes and advice that I love to create for you all. At The Wholesome Collective we will continue to provide evidence-based nutrition advice and help you translate this advice via basic recipes that everyone can create in their kitchens.

Thank you for subscribing to my first ever blog, I hope you can become part of the The Wholesome Collective community.

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Fuelling the Finals!

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So this week is FINALS week! My husband’s team will take on Brisbane Roar at Adelaide Oval on Friday night for the semi-finals of the A-league.

I often get asked what Nigel likes to eat before games and during a  training week. You just have to look at Instagram to know this one, and many people close to us know how much I dislike spaghetti bolognese after 10 years of having this the night before a game! But I did get asked if this had changed being such a big week, so I thought that I would share.

When I was planning our evening meals for the week, I did have FINALS WEEK in the back of my mind. I wanted to make sure that every night we had good quality protein (and a good variety of sources), lots of vegetables for immune support, healthy fats and carbohydrates at every meal. This is pretty standard, although I often ask Nige which nights we need more carbier meals and what nights we can go easy.

This week, being a heavy week and nearing the end of the season when fatigue starts to set in, I made sure every meal had a decent amount of carbs.

So this is weekly menu:

Sunday night

  • Vegetable soup for entree
  • Spiced lamb back-strap with a zucchini, pomegranate and almond couscous salad for main
  • Honey and cinnamon baked pears with ricotta and pistachios for dessert

Monday night

  • Baked eggs in a kidney bean and vegetable mix served with zesty guacamole and corn wraps

Tuesday night

  • Cumin spiced salmon with sweet potato chips and stir-fried greens

Wednesday night 

  • Chicken and vegetable curry with brown rice for main
  • Baked pears for dessert

Thursday night (you guessed it)

  • Spaghetti Bolognese (I’m having leftover curry) for main
  • Ice-cream for dessert (part of the tradition)

There is also lots of weet-bix, fruit, sandwiches, yoghurt and a couple of pasta lunches to fill in the gaps.

Friday night is the big game…GOOD LUCK BOYS!

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Along with it being finals week I have been working on an exciting project that does involve a new and improved website!

All subscribers to ‘A Dietitians Eats’ will automatically receive updates, so subscribe now so you don’t miss out!

I can’t wait to share this exciting news with you all….

No Need to Shamefully Detox or Cleanse Post Easter

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Flicking through the newspaper this morning and I find two headlines/articles/advertisements:

1. ‘Indulge guilt-free – five reasons to relax the rules this Easter weekend.’ Although I’m not a fan of using the words ‘guilt free’ as you should never feel guilty around food (nor should you have rules), it was a pretty good article about how to enjoy food and treats over Easter – because that’s what life’s about.

Flip the page AND

2. ‘Overindulged this Easter? Get back on track today…’ With an advertisement for a 5 day green cleanse after you have Overindulged – shaming much?

I understand that we live in a world of nutritional marketing to support a multi billion dollar industry but seriously guys, let’s just enjoy the FOOD! You know, that thing that we use to celebrate with, nourish our bodies with and enjoy with loved ones, yeah real food – you know the one!

Please enjoy your fav Easter treats with family and friends without feeling like you have to shamefully cleanse, restrict or detox after. just go back to normal wholesome eating, which will still include some treats when you really feel like them! As I always say, eat good quality, nourishing foods and listen to your body. You will find that you will feel like healthy foods most of the time with some indulgences here and there (not the other way around) – and this is ok!

To the media and ‘health experts’ – stop confusing the hell out of everyone.

I have had my rant, now I’m going back to my coffee and choccy eggs.

Oh, and please share this post via social media if you agree – the more healthy nutrition messages that are out there the more balanced and healthy our perspectives will become.

THANK YOU!

Fish & Sweet Potato Chips with Italian Slaw

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This is a new family friendly recipe for Easter and beyond!

When I think about family friendly recipes they obviously need to be appealing to the kids. Kids are impressionable and eat with their senses – meaning, make healthy food appealing to their senses and they will consider loving it for life (well…consider). In order to appeal to their senses meals need to:

  • look good – be colourful and have different shapes and textures,
  • taste good – add simple dressings and herbs and cook with healthy fats to make vegetables taste good,
  • smell good – no one likes the smell of boiling vegetables, and
  • feel good in their mouth – incorporating different textures and adding a crunch can help with this versus serving soggy vegetables.

Kids also like to touch their food and eat with their hands – think how much they love a Mexican feast!

Getting them involved in the cooking process will also teach them more about food and nutrition and encourage them to try new foods – this recipe is great for that. Kids are often proud of the meals that they prepare and excited to eat it…Hallelujah they just tried 2 new vegetables and ate dinner with the family without a fuss!

I feel like this recipe ticks all of these boxes and more:

  • It contains lots of different vitamins, minerals, fibres and antioxidants through the vegetables.
  • The simple homemade dressing makes the vegetables taste good and encourages everyone to eat them (without an abundant of additives and preservatives).
  • The salad is crunchy and colourful (and may introduce the kids to some new vegetables).
  • The sweet potato ‘chips’ provide a healthier alterative to chips and the kids can pick them up and eat them with their hands.
  • The fish adds important healthy fats and protein to the whole diet. It can be flaked and served with the salad and a spread of avocado in a soft taco shell as an alternative.
  • This is a balanced meal – some protein, healthy fats, a small serve of quality carbs and lots of veg.
  • This is a gluten free meal for those requiring a gluten free diet.

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HAPPY DIETITIAN’S DAY

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So today is National Dietitian’s Day. Apparently a whole day to recognise and acknowledge awesome Accredited Practising Dietitians. Do we deserve it?

YEP I think we do.

Food and eating is complex and emotive. We eat for many reasons including for health, enjoyment, culture, religion, to celebrate and to manage medical conditions. These are just a few reasons why we eat.

Think about the many reasons you may eat?

Considering all of these reasons, think about the many approaches to eating we all may personally take, or that I may recommend for clients – yep it’s ALOT!

There is no one-sized fits all approach when it come to eating for health and well-being. Unfortunately we live in a world where ‘freedom of speech’ via online forums is socially (and legally) accepted. This means there is an abundance of nutrition information available EVERYWHERE. This has lead to people forming unhealthy relationships with food, more unbalanced perspectives of healthy eating AND people just becoming to totally confused! Should I really feed my baby bone broth?

Society wants us to demonise specific nutrients and foods, and label our approaches to eating. BUT this is not the answer. Everyone need to recognise the best approach to eating for them – not the approach your friends, family or online ‘health experts’ want you to take.

As a dietitian I strive to help people find their own healthy balance (considering their goals), and help them build healthy relationships with food – eating for both nourishment and enjoyment. A very challenging task these days, so yeah I think we deserve a day of recognition.

Knowing my dietitian friends well, they are probably all celebrating with colleagues over a coffee and some cake….YEP dietitians eat cake because all foods have a place in a healthy balance.

Email me at kerryn.boogaard@gmail.com if you would like to talk to me about your food and nutrition projects or goals.

HAPPY DIETITIAN’S DAY!

Quinoa Porridge with Fresh Figs & Blueberry Sauce

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At the moment (here in Adelaide) the blueberries are still good and the figs are at their best. This is making for some visually beautiful and delicious breakfast combinations.

I created this recipe, which was inspired by a clients need for some new gluten free breakfast options AND the beautiful blueberries and figs I bought yesterday.

The quinoa is the gluten free staple here, but you could always swap for some traditional rolled oats if you aren’t a fan of quinoa and don’t need to follow a gluten free diet. The oats will only take 2-3 minutes to cook on the stove top.

I dont think I need to ramble on about this dish, as a picture says a thousand words…ENJOY!

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Ingredients (serves 2-3)

½ cup quinoa (I used white)

1 cup of water

½ cup of milk

¼ cup of roasted almonds, roughly chopped

2 large figs, sliced

For the blueberry sauce

1 cup of blueberries

3 tablespoons of water

2 teaspoons of vanilla essence

1 teaspoon of lemon zest – or to taste

Methods

1. Place quinoa and water in a small sauce pan bring to the boil, cover and simmer for about 10 minutes, stir occasionally.

2. Meanwhile, place the the blueberry sauce ingredients in a small pan, bring to the boil then simmer for approximately 5-6 minutes (or until the berries have popped and asauce consistency has formed).

3. After 10 minutes of the quinoa cooking, add the milk and chopped almonds and cook for a further 5-10 minutes or until quinoa has cooked – add a dash of milk if mixture starts to dry out.

4. Divide quinoa porridge between two bowls and top with figs and the blueberry sauce.

5. ENJOY!

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Asian Beef and Noodle Salad

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This recipe has it all – seasonal flavours, fresh ingredients, different textures and colours and a balance of protein, carbohydrates, healthy fats and vegetables.

ENJOY!

Ingredients (serves 4-6)

  • 1 tablespoon of rice bran oil
  • 500g rump steak
  • Optional – 200g vermicelli rice noodles (a great addition if you have been really active)
  • 1 large sweet potato, diced in 1cm x 1cm, cubes
  • 1 punnet of tomatoes, quartered
  • 1 large or 2 small cucumbers, diced
  • 3 spring onions, thinly chopped
  • 1 long red chilli, thinly diced
  • ½ bunch of mint, leaves picked
  • ½ bunch of coriander, leaves picked and stems finely chopped
  • 1 large handful of bean sprouts
  • 3 tablespoons of fish sauce
  • 1 tablespoon of brown sugar
  • Juice from 1-2 limes (depending on preference)
  • ½ cup crushed peanuts

 Method

  1. Preheat oven on a low heat (about 120 degrees Celsius).
  2. Heat half of the rice bran oil in a non-stick pan over a medium-high heat.
  3. Cook the diced sweet potato for approximately 4-5 minutes until the sweet potato has turned golden and is tender.
  4. Remove the sweet potato and set aside in a large bowl.
  5. Add the remaining rice bran oil to the same pan and cook the steak over a high heat for 1 minute each side.
  6. Remove meat from the pan, place on a tray or plate, cover with foil and place in the oven for 5 minutes.
  7. While the meat is in the oven combine the sweet potato, tomatoes, cucumber, spring onions, chilli, mint, coriander and bean sprouts.
  8. In a small bowl combine the fish sauce, brown sugar and lime juice, stir until sugar has dissolved.
  9. Cover the noodles with boiling water and leave for 2 minutes, drain and rinse with cold water.
  10. Remove the meat from the oven, let it rest for a few minutes and then slice thinly.
  11. Add the noodles and dressing to the sweet potato mix and stir to combine.
  12. Divide the noodles between bowls, top with sliced meat and a sprinkle of crushed peanuts.

A few more points about this dish…

  • Adjust the amount of noodles used depending if you are eating around low or high activity days – you can even leave them out on those sedentary days.
  • This dish keeps in the fridge for approximately 3 days – great for preparing healthy meals ahead of time.
  • Leave the meat in the oven a little longer if you like your meat cooked further.