Rachel is a university qualified nutritionist based in Balmain, Sydney. She is a busy working mum of two teenagers, so is practical and realistic with her advice. Specialises in peri menopause, menopause, gut health, weight issues, low FODMAP diet and sports nutrition. Online and in person consultations available.
This basil pesto dip is extremely versatile and can be used as a dip, a spread for sandwiches or toast, or to add flavour to pasta or rice dishes. My favourite way to eat this is spread on toast or crackers and topped with fresh tomato. This recipe is low FODMAP, gluten-free and dairy-free. You can even freeze it in small portions so that you'll always have some ready to add a flavour burst to your meals.
Read MoreJust because I’m a nutritionist doesn’t mean I want to cook dinner EVERY single night. Why would you live in Balmain (in Sydney’s Inner West) if you didn’t take advantage of all our wonderful restaurants and cafes?
And just because I’m a nutritionist doesn't mean EVERY meal has to be healthy – because life is about BALANCE – right? However sometimes it’s great to have a meal out that is healthy and leaves you feeling fab instead of bloated and heavy. Here are some of my favourites.
Read MoreIf you’re anything like me, the word ‘dementia’ fills you with fear. I want to spend my retirement years travelling and playing with my grandchildren. Not relying on someone to take care of me.
Like me, you probably think that there’s nothing you can do to protect yourself from dementia. That is, until I read some promising new research suggesting the Mediterranean diet may help delay dementia by up to 5 years.
Read MoreI've always adored gingerbread. In fact I like a good gingerbread even more than I like chocolate cake, which may be surprising given how often I use chocolate in my recipes. Anywho... this is my favourite cake recipe and it's excellent for just about anytime you want cake. Birthdays, Christmas, afternoon tea. The options are endless:)So how about giving this recipe a go? It's also dairy-free and gluten-free, so it's good for most intolerances. I'm sure you'll enjoy it as much as I do.
Read MoreDo you need a quick, easy and seriously delicious low FODMAP treat? This Chocolate Mug Cake ticks all the boxes and takes only one minute to cook.
Read MoreBusy? In a rush? Know that you should be eating more veggies and fish but not sure where to start? If you’re flying in the door after a busy day and need something easy to get on the table that’s healthy and tasty for your family here is a round up of my favourite vegetarian and pescatarian meals.
Read MoreIf you have IBS and follow a low FODMAP diet to manage your symptoms, the Monash University Low FODMAP Diet app is your best option for these 10 reasons.
Read MoreChristmas dinner is challenging with food intolerances, but especially so if someone else is doing the cooking. Here’s some tips to help you have a low FODMAP Christmas dinner so you can enjoy your day and keep your IBS under control.
Read MoreDo certain foods cause you gastrointestinal issues when exercising? Would changing what you eat reduce the symptoms? What else should you do? I recently took a short course through Monash University aimed at helping health professionals work with their clients to help manage gastrointestinal issues associated with exercise. The course helped deepen my understanding of gut health and how food and exercise can affect the gastrointestinal tract.
Read MoreComing up with a lunch box day after day can do your head in! A healthy lunch box doesn't need to be full of expensive "super foods" that will get picked at - these ideas can be put together in 10 minutes max.
Read MoreRecently I was asked to review the afternoon tea menu of a group of Out of School Hours Care Centres. I thought this was a fabulous initiative by the centre because such centres are valuable in promoting healthy eating to children and their families. For busy working parents it would be a godsend to know that when you pick up your kid they have had something decent to eat. But maybe your kids don’t go to after care -what should you be including in afternoon tea at home?
Read MoreFor the lazy cook like me, the tray bake has to be the ultimate dinner. I read a lot of recipe books and immediately turn the page if too much chopping or browning is involved. A tray bake is perfect because I can pop it in the oven while I am driving my kids around. And bonus - minimal washing up!
Read MoreDid you know more than half of Australians adults don't get enough calcium? Calcium is the major building block for our bones - it's deposited as a crystal onto out bones to give them strength. Our bones also store calcium so that when we don't get enough calcium in our diets the body will take calcium from our bones. This is why it is really important to have a daily supply of calcium throughout our lives. So, how do you get enough calcium on a dairy-free diet?
Read MoreAs a nutritionist I'm concerned with many aspects of your wellness, beyond what you eat, such as stress levels, mental health, sleep and movement. Today I'd like to welcome a guest post by Brendan McGovern, the Principal Physiotherapist and Director of RedoHealth, a small physiotherapy practice in the heart of Balmain. I’ve asked Brendan to talk about why we need to stay active, the benefits to you and your family, and how to fit it all in!
Read MoreA downside of finding a sport that you love is the inevitable injury that sidelines you. While you are sidelined - what can you eat to support your recovery to get you back to your sport stronger than ever? No, I'm not talking about eating your feelings via chocolate and red wine but using your diet to support your recovery and get you back to your sport stronger than ever?
Your focus during your recovery should be on fighting inflammation and fuelling repair – loading up anti-inflammatory foods, keeping essential nutrient intake high as well as boosting protein intake. Your focus during your recovery should be on fighting inflammation and fuelling repair – loading up anti-inflammatory foods, keeping essential nutrient intake high as well as boosting protein intake.
Read MoreThis is our new family favourite, midweek pasta meal. If you don't want pasta it is just as good over zucchini noodles. For a warm lunch the next day I like to put in a tin of drained cannellini beans to the sauce mixture to increase the fibre content and make enough for left overs. Depending on how much energy I have at dinner time I either serve with a big salad or stir a large handful of spinach leaves through the sauce at the end. I get four types of veggies into this dish, plus chicken thigh fillets which are a good source of iron.
Read MoreWe love soup for Meatless Monday or after Saturday morning sport. However often a plain vegetable soup can be low in protein and leave you hungry later on, so I’ve added chickpeas which are a terrific source of plant based protein and fibre. Adding pear brings a beautiful sweetness to this dish. This soup is very simple to put together with the oven doing the bulk of the work.
Read MoreAre you a snacker? Do you like something sweet with your morning coffee? I am, especially as I am up early with the kids and do my exercise then, so by morning tea breakfast is a distant memory. A nut bar can be a handy shelf stable option that will survive be kept in your handbag or office drawer. Here are my favourite supermarket finds.
Read MoreI love this time of year with the hint of spring starting. Here is a favourite recipe adapted from an old delicious magazine that I have made with salmon, snapper and kingfish. Easy, fresh and perfect for topping up your omega-3s
Read MoreFeeding your 3 or 4 year old can be such a challenging time. I thought I'd offer some tips which I've learned from my training and also what worked with my kids. Get to know how much your children should be eating and look at the pattern over a week not a day. Children have small stomachs so don't expect them to eat adult portions. Your toddler will have developed food likes and dislikes, and their appetite will differ depending on how active they have been and whether they are going through a growth spurt. So don't worry if they eat a lot of food some days and little on others. As long as they are getting a wide range of different foods over the course of a week they will be getting the nutrients they need.
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