Spring into Summer – Top 5 Holistic Nutrition Tips

These top 5 tips will help you kick start your healthy lifestyle. Most importantly they are sustainable steps – this is what we preach & teach at Nutrition Solutions Sydney. TOP 5 TIPS: 1. Track it – Track your food and drink intake for 1 week. This will help you become aware of what you…

Baked Pear & Ricotta Delight

Craving something sweet that won’t add to the waistline! We have you covered. This Baked Pear & Ricotta Delight is a perfect snack to get added calcium, fibre and the sweetness pears have to offer. A bonus – pears are affordable and in season. Baked Pear & Ricotta Delight Ingredients: (Serves 1) 1 pear 1/2…

Zesty Sweet Potato Mash

I learnt this zesty recipe when training Muay Thai in Phuket, Thailand. It is quick, simple and easy! So try it and give your sweet potato side – A ZING! Trust me, you’ll never go back to plain sweet potato mash again. Perfect with a Sunday roast or leftovers. You are also boosting your vegetable intake…

Berry Bliss Protein Pancakes (veg & vegan options)

Keen for pancakes on Saturday or Sunday morning! Try these Berry Bliss Protein Pancakes. Not your traditional pancakes with maple syrup and sugar but I promise they’re just as tasty…and not going to threaten your waistband. Why do we recommend high protein recipe options? Protein can help to curb your sugar cravings. It keeps you feeling…

Chocolate Protein Volcanoes

Try these little lava delights. Less than 3 minutes to make! Serves 1 person Ingredients: 1 egg 40g protein powder – Pea protein or WPI (International Protein Vanilla) 2 teaspoons – Cocoa powder or I prefer Barlean’s Greens Choc Powder or XCD nutrition greens powder – available at Body Building Nation Penrith/just go online and…

Bliss Ball Recipes

Chocolate, almond & date protein balls Bliss balls and protein cookies are a fun way to increase your good fats. Also depending on the recipe, they are high in protein. The benefits continue as they are quick, healthy and convenient snacks. Below are some recipes we like to use. They’re tasty and convenient snacks that don’t…

Is gluten bad for me?

Let’s just lay it all out on the table – A Gluten-Free diet is not healthier nor accelerates weight loss. Let’s rewind a minute and understand the facts about gluten. Gluten is a protein found in wheat, rye, barley, oats, triticale (hybrid of wheat and rye) and any products derived from these grains. We also…

High protein porridge recipes

Stay warm this winter with porridge. Not only will your tummy stay warm, oats help you feel fuller for longer as they are low GI and high in fiber also helping you stay regular. Another plus is that porridge is quick. Easy for those on-the-go or those who want an extra 10 minutes of ‘snoozing’…

Our favourite salad combinations

Spring had definitely sprung, with the warmer weather on its way the feel of summer is coming! Salads are so versatile and literally anything can be tossed into a salad to create a meal. Mixing it up with different dressings, grains and fats, it is a great way to get in your vegetable serves. They don’t…

Seared Tuna Steak with Dukkah and Warm Beetroot Salad

Weeknight meals for me need to be healthy, quick and require minimal preparation. Life unfortunately gets ahead to quickly and before I know it dinner time has arrived. I am always sure to have the fridge stocked with fresh ingredients including salads, vegetables, fruits, dairy products and am frequently buying fresh produce such as fish, chicken…

Prawn Stir Fry with Coconut Rice

This meal is delicious, super healthy and a great way to get in extra veggie serves! Prawns are a lean protein and a very versatile; they can be used in soups, stir-fry’s, pasta dishes, paella’s and tacos! This recipe is great for entertaining, you will be in and out of the kitchen within 30 minutes. Ingredients Serves 6 1…