High Fibre Smoothie Bowl

by Lauren Nugent on May 12, 2016

High Fibre Smoothie Bowl                                      Makes 1 breakfast bowl   


1 medium banana, frozen

½ cup frozen raspberries

1 tblsp flaxmeal

2 tblsp oatbran

1 cup milk of your choice

1 tblsp granola or muesli

1 tblsp yoghurt



  1. Blend milk, banana, oatbran and ½ the berries in a blender
  2. Pour in to a bowl.  Top with remainder of the berries, flaxmeal, muesli & yoghurt


Per serve:  1710kJ (410 calories), 18g protein, 12g fat (4g saturated), 49g carbs (26g sugars), 14g fibre



What our Eat Smart Dietitians Eat……..

by Lauren Nugent on May 5, 2016

Choc Peanut Goodie Balls                                   Makes 12 balls

2 tbsp. chia seeds

8 Medjool dates, pitted

2 tbsp. cacao

1/3 cup desiccated coconut

1 tbsp. coconut oil

2 tbsp. sunflower seeds

2 tbsp. natural peanut butter

½ cup chopped/granulated peanuts


  1. In a food processer, blend all ingredients except desiccated coconut until a rough paste forms.
  2. Form in to 12 balls.
  3. Note:  The mixture will be quite sticky but the balls will harden when refrigerated or frozen.
  4. Put in fridge or freezer to set.  Can be kept frozen for up to 3 months.

 Per ball: 138cal/580kJ, 3.2g protein, 8g fat (3.5g saturated), 13.7 cho, 10.25g sugar, 2.9g fibre



Aussie Lamb Burgers                                        Serves 4

500g lamb mince                                        

1/2 red onion, finely chopped                       

1 garlic clove, chopped                             

1/4 cup parsley leaves                                    

2 tsp ground cumin                                     

1/4 cup mint leaves                                   

4 toasted wholemeal buns                        

Beetroot relish                                          

160g haloumi cheese                                 

Spinach leaves                                                 

1 large zucchini                                            

1 large red capsicum                                                   


1.  Place the lamb in the bowl of a food processor with onion, garlic, parsley, cumin and mint. Pulse until the mixture just comes together. Season with salt and pepper and form into 4 patties.   

2.  Cut zucchini into batons and capsicum into 2 cm sections

3.  Preheat the BBQ to medium-high.  

4.  Spray patties with cook spray and cook for 3 minutes each side or until cooked to your liking. Move to one side to keep warm.                                                                                                                                

5.  Spray vegetables with cook spray and sauté on BBQ until softened.  Move to side.

6.  Cut cheese into 4 slices and brown on BBQ for about 1 minute each side.

7.  Serve patties on toasted buns with spinach and beetroot relish, accompanied by vegetables.



Raw Chocolate Nut Slice

March 1, 2016

Raw Chocolate Nut Slice 1 ½ cup dried dates 400g raw mixed nuts 100g walnuts ¼ cup cocoa powder 1 cup peanut butter 2 tbs coconut oil Method: Boil hot water and in separate bowls place dried dates and then nuts.  Pour over boiling water and let sit for ~5 mins. Drain water from both [...]

Read the full article →

What to Pack in a School Lunchbox

February 3, 2016

Back to School Lunches by APD and Provisional Sports Dietitian Simone Bourner Kids heading back to school have you stressing over what to pack for lunch? Here’s our tips: A good guide when packing a lunchbox is to think about the 5 food groups: bread/cereals, fruit, vegetables/salad, dairy or alternative, meat or alternative. A mix [...]

Read the full article →

Lemon, coconut & cashew Goodie Balls

January 25, 2016

Lemon, coconut & cashew Goodie Balls Makes 18 balls         Ingredients: 1 cup cashews 8 medjool dates, pitted 1 cup desiccated coconut 1 lemon, juice & rind 1 pinch salt ½ cup desiccated or shredded coconut   Method: In a food processer, blend all ingredients until a rough paste forms.  Depending on how much juice [...]

Read the full article →

New Recipe development- Hazelnut Cocao Goodie Balls

January 20, 2016

Healthy Homemade Snacks From Kerry, Lauren, Rebecca, Joseph, Simone, Amelia and Kellie   Hazelnut Cacao Goodie Balls            Makes 18 balls       Ingredients: 210g whole hazelnuts 8 Medjool dates, pitted ¼ cup cacao, plus extra to roll 1 tsp vanilla bean paste or essence ¼ cup maple syrup ¼ cup coconut oil 1 pinch sea salt, optional [...]

Read the full article →

Goodie Balls

January 8, 2016

Seeds of Goodness (makes 18) 200g trail mix                                                           50g almonds 2 tbsp chia seeds                                                   2 tbsp flax seeds 2 tbsp pumpkin seeds                                           2 tbsp sunflower seeds 1 tbsp peanut butter                                             2 tbsp maple syrup  Place all ingredients in a bowl and use a Bamix or blender to blend to a fine grain.  Roll into [...]

Read the full article →

Getting Back on Track for the New Year

January 8, 2016

by APD & Provisional Sports Dietitian Simone Bourner Overindulged over the Christmas period and feeling a little overwhelmed with getting back on track with your goals for 2016? Here we break it down into some simple tips to get you thinking: Eat more colour Think a wide range of fruit and vegetables throughout the day. [...]

Read the full article →

How to Test whether you are Hydrating Correctly

December 8, 2015

How to Test whether you are Hydrating Correctly Written by Simone Bourner, APD and Accredited Sports Dietitian Did you know that being dehydrated any more than 1% of your body weight can impact negatively on your performance?  Dehydration makes it more difficult to make decisions and can cause you to fatigue earlier? Not what you [...]

Read the full article →

Summer Salad Recipes

December 1, 2015

Summer Salad Recipes From Holly, Kerry, Lauren, Rebecca, Joseph, Simone, Amelia and Kellie Dukkah Pumpkin, Fruit & Seed Salad        Serves 4 for lunch, or 6-8 as a side dish 750g pumpkin, seeded and cut into 1cm wedges 2 tsp Dukkah (spice & seed mix), plus extra for presentation ¾ cup quinoa, rinsed 400mL vegetable stock [...]

Read the full article →