Main Meals — Rachel Eagleton | Nutritionist

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6 fast, easy and healthy tray bakes

6 fast, easy and healthy tray bakes

Chicken cacciatore with spelt pasta

Chicken cacciatore with spelt pasta

Provencale kingfish

Provencale kingfish

Six Salads for Summer

Six Salads for Summer

Tray Baked Salmon with Green Beans and Salsa Verde

Tray Baked Salmon with Green Beans and Salsa Verde

Supercharged Shepherd's Pie

Supercharged Shepherd's Pie

Nicoise salad

Bun Cha Bowls

Salmon Burgers

Moussaka with Cauliflower Béchamel

One pan Mexican Quinoa and Black Bean bowl

One pan Mexican Quinoa and Black Bean bowl

Gado-gado with Chicken sates

Gado-gado with Chicken sates

Wholemeal Spelt Pizzas

Wholemeal Spelt Pizzas

Spanish gazpacho - drink your veggies

Spanish gazpacho - drink your veggies

Chicken fajitas

Chicken fajitas

Diwali Masala Ginger Prawn Curry

Diwali Masala Ginger Prawn Curry

Thai style beef salad

Thai style beef salad

Cauliflower and broccolini fried rice served with pickled cucumber

Cauliflower and broccolini fried rice served with pickled cucumber

Simon's baked beans

Simon's baked beans

Salmon, mussel and fennel stew

Salmon, mussel and fennel stew

Oven baked sausages with ratatouille

Roasted tomato and white bean soup

Roasted tomato and white bean soup

Jamie Oliver's green curry of prawns

Jamie Oliver's green curry of prawns

Lamb with lentils, feta and mint

Lamb with lentils, feta and mint

Rosemary chicken with pesto pasta

Rosemary chicken with pesto pasta

Teriyaki salmon with soba noodles and greens

Teriyaki salmon with soba noodles and greens

Cider-roast pork cutlets with apple and fennel

Cider-roast pork cutlets with apple and fennel

Lamb cutlets with chili and black olives

Lamb cutlets with chili and black olives

Taco tuesday

Chicken and chorizo hotpot

Chicken and chorizo hotpot

Rachel Eagleton | Nutritionist

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Amazing food last night at @donttellaunty

Sigh. Stress reaction. Hopefully caught early enough to not impact running for too long but sooo frustrating #walking #yay

Too true! Don’t try to do it all! #Repost @ffs_sportsdietitians with @get_repost
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WEDNESDAY HUMP DAY MOTIVATION || Smashed avo is life 😋🥑
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But seriously adding some humor to an important message. Look after yourself especially with the silly season well under way. December is such a busy time of year, lots to finish before work weals up for the year plus end of year social events. Make sure you’re getting enough rest. It’s ok to say no when you need to!

While it’s important to understand macros (carbs, protein, fat) don’t forget about your micros! The amazing vitamins and minerals that your body needs! #Repost @thehealthylabel with @get_repost
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Eating your MICROS - while there’s always plenty of focus on macros, sometimes the micros can miss out on having our attention!
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Vitamins and minerals, also known as micronutrients, are compounds that supply us with essential nutrients for different processes in the body 🧘‍♀️🤸‍♂️⛹️‍♀️🙇‍♂️ and the best way to get in these nutrients from plants is to eat fruits, vegetables and legumes in as many colours and shades of the rainbow as you can 🌈🌱
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Some examples of key micronutrients and their functions:
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• Vitamin K which is essential for the blood-clotting process — sources: dark leafy greens 🌿
• Vitamin A for healthy skin and eyes — sources: orange fruits or vegetables 🍊
• Vitamin C for a well-functioning immune system — sources: acidic or citrus-tasting fruits and 🍅
• Vitamin E for healthy hair and nails — sources: nuts and seeds 🥜
• Minerals such as iron and manganese for healthy blood, nerves & brain function 🧠 — sources: tofu, tempeh and other legumes
• plus many more!
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I’ve put together this graphic just to demonstrate how vegetables of different colours can provide us with a wide range of micronutrients, and how variety is key 🔑
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🙆🏻‍♀️ I often challenge myself to get more colour onto my plate. It’s a fun and easy way to boost your fruit and veggie intake, especially if you find that you’re lacking inspiration in the kitchen.
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🙋🏻‍♀️ How much do you think about colour when putting together your meals?
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Note: this is just a small snapshot of the vitamins and minerals found within these foods, I wanted to keep it simple by including some of the key micros in each 🤗

Hard work in the heat this morning, already 27 at 8.00am. Ugh! #parkrunau #loveparkrun #motherrunner #getoutside

New veggie side tonight - Ottolenghi’s roast berbere veggies. The local spice shop had sold out of berbere mix - an Ethiopian blend - showing just how influential Ottolenghi is. With sweet potatoes, cauliflower, chickpeas and crispy spinach it was delicious ! Thanks for the inspiration @violinistagastronomica #eatyourveggies #meatfreemonday #5aDay #jerf

Speaking today about Nutrition to boost brain power and productivity- 3 of the audience came with bags of Burger King! 🤦‍♀️😂😬#nutrition #eatyourveggies #getoutside #5aDay #drinkwater

Being osteopenic myself, I think it’s super important to raise awareness of how to strengthen your bones! Repost @thebitingtruth with @get_repost
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💥Today is World Osteoporosis Day💥, and to celebrate we're taking part in a 6 week challenge to improve our bone health ☠️. Here's 3 key ways you can look after the health of your bones🙌! 1️⃣Incorporate calcium foods into the diet - when it comes to 💪🏻 bones, a diet rich in calcium is critical.
2️⃣Start doing some weight bearing exercises - this includes any sort of activity that supports your weight.
3️⃣Vitamin D - vitamin D is what helps calcium to be absorbed by your bones. Sunlight☀️ is by far the best source of vitamin D, however, you can get small amounts from certain foods as well.
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The bones we build in childhood and teenage years have to last us a lifetime. By the time we are 30, our bones have generally reached their peak bone mass, however, it doesn’t stay that way. The body continually draws calcium from our bones for other functions, so we need to make sure that we are continually consuming calcium in our diet to maintain bone mass.

#bonesmatter #dairyaustralia #sp #dietitian #food #healthy #foodie #nutrition @janis_blums & @the_nutritionguy

Thanks @redohealthau for having me to speak. Thanks too to @chobaniau and @boobsontherun for supplying @pain_away_australia for our goody bags! #Repost @redohealthau with @get_repost
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It was great to have Rachel Eagleton @nourishdfoodie present to us at RedoHealth this week!
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Her presentation “Fabulous fuel for lean muscles” covered her top tips for: .
▶️ What to eat before and after exercise ▶️ Building the perfect plate ▶️ Portion size
▶️ Reading food labels
▶️ Gut health
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Everyone went home with great key learnings, samples from @Chobani and @pain_away_australia and a massage voucher.
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Stayed tuned for our next event from another local health and wellness expert!
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#health #wellness #nutrition #healthyeating

Did you catch my blog early this week on 6 easy tray bakes? (link in bio) I am a lazy chef so if it involves too much chopping or browning I move on. Tonight i am tray baking a ton of veggies (beetroot, capsicum, carrots, potato, sweet potato) to add to a spinach salad. There’s burger patties (meat and black bean options) on the side. #tryfor5 #eatyourveggies #nutrition #healthy #jerf #plants

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