Low FODMAP Quick and Easy Tomato Sugo
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A quick and easy recipe to make your own low FODMAP pasta sauce. This quick and easy tomato sugo is low FODMAP and takes only 15 minutes to cook.
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Low FODMAP Tomato Salsa with Coriander and Lime (gluten-free, lactose-free)
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Low FODMAP Tomato Salsa with Coriander & Lime. A bright and fresh salsa to serve with steak, chicken, fish, eggs or tacos. Or you can mix it through rice or serve it as a bruschetta.
Read MoreLow FODMAP Dill and Chive Salmon Patties, with a Dill and Caper Sauce
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This healthy recipe for dill and chive salmon patties is low FODMAP, gluten-free and dairy-free. It's a great way to add omega-3s and calcium to your day.
Read MoreLow FODMAP Basic Pesto Dip (gluten-free, dairy-free)
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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 MoreLow FODMAP Indonesian-Style Satay Sauce (gluten-free, dairy-free)
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Satay Sauce is a lovely addition to many types of meals, adding beautiful flavour with little effort. This recipe, created by Corinne Nash, is a low FODMAP version that’s also gluten-free and dairy-free. It’s based on the Indonesian style and so goes very well with tofu, fish, chicken or beef, and with Gado Gado.
Read MoreMy favourite healthy eats around Balmain and Rozelle
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Just 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 MoreCan the Mediterranean diet provide protection against dementia?
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If 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 MoreLow FODMAP Spicy Gingerbread Cake with Orange Glaze {gluten-free, dairy-free}
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I'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 MoreLow FODMAP Chocolate Mug Cake
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Do 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 More5 make-ahead vegetarian and pescatarian dinners
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Busy? 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 MoreHow to make a low FODMAP flour mix (that’s healthier than you can buy from the store)
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A low FODMAP flour mix needs to be gluten-free, but also free from legumes. This recipe makes a healthier and safer mix than you’ll buy in the store.
Read More10 reasons to use the Monash University Low FODMAP Diet app
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If 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 More4 tips for a low FODMAP Christmas Dinner
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Christmas 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 MoreFood, endurance exercise and gut health
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Do 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 MorePacking a healthy school lunch box – that your kids will eat!
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Coming 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 More"Mum, I'm hungry!" - primary school edition
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Recently 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 More6 fast, easy and healthy tray bakes
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For 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 MoreBoosting your calcium intake on a lactose free diet
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Did 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 MoreWhy Women in Their 40s Need to Stay Active
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As 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 MoreSupporting your recovery from injury through nutrition
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A 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.
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