Last day of school for my two - how quickly do the school holidays come around? This year has just flown by for me.
Lunch is a quiche recipe I’m working on for one of the magazines I develop recipes for (but will also share the recipe on my big once it’s ready) - lemony smoked salmon, capers, spinach. Plus my no bake muesli bar (with a choc drizzle to keep my teen happy) recipe @wellnourished https://wellnourished.com.au/no-bake-nut-free-muesli-bar/ #healthy #lunchbox #plasticfree #wholefoods #delicious #healthylunchbox #wellnourished #wellnourishedlunchbox

Half a sandwich with a side of fruit and veggies makes for a lunch that will power you through the day. What’s your favorite sandwich - roast beef, turkey, or veggie? #LunchBots
#LunchBoxLove #LunchBoxInspo #LunchBoxInspiration #RockTheLunchBox #PowerYourLunchBox #LunchBoxIdeas #BentoBox #BentoboxLunch #WellNourished #WhatsOnMyPlate #TheNewHealthy #EcoFriendlyProducts #PlasticFreeLiving #PlasticFree #EatWellLiveWell #HealthyLunchIdeas #PackedLunch #PackYourLunch #LunchEnvy #LunchIdeas

Last day of school, then an 8 day Tennis tour with #kdv_performance_tennis to Rockhampton & Bundaberg 🎾🎾🎾🎾🎾.
- Pork and red & green cabbage stir fry
- ham
- kale & tomatoes
- carrots & hummus
- strawberries and raspberries
- #yopro vanilla yoghurt with berries - cheese & crackers
A good way to end the School term!!
#goldcoasttennis #goldcoastkids #happykids #healthykids #sportykids #schoollunch #schoollunchbox #healthylunch #tenniskid #tenniskids #healthylunchbox
#paleolunchboxideas #wellnourished

You can really use any type of pasta you want with this dish. I stayed loose on the measurements for the ingredients. When cooking pasta, I like to just throw ingredients in, so use the amount of tomatoes and basil to your liking.

1 package Pappardelle pasta
2-3 tablespoons extra virgin olive oil
2-3 fresh garlic cloves, minced
cherry tomatoes; cut in half
kosher salt and pepper
crushed red pepper flakes (optional for some heat)
½ cup - 1 cup crushed canned tomatoes (I used my fave canned crushed tomato sauce; I only add a little to help wet the noodles)
black olives; cut in half
fresh basil; torn
fresh mini mozzarella balls; cut in half
freshly grated Parmigiano-Reggiano

Boil pasta in a big pot of salted water. Cook according to package instructions to al dente. Drain, rinse and set aside.
Using a large pan, heat the olive oil over medium-high heat. After a minute or so, add the garlic. Cook for about a minute or 2 and then add your tomatoes. You want to cook them until they are about to burst but do not; for about 3-4 minutes. You still want them somewhat firm and not too soft. Season with salt and pepper and the red pepper flakes if using.
Add in the crushed tomato sauce, olives and the pasta and mix to coat the pasta noodles with the sauce; for about 2 minutes. Lastly, add in the basil and mozzarella balls and gently mix everything up; for about a minute or 2.
Serve with freshly grated Parmigiano-Reggiano and enjoy!


Ultrasounds during pregnancy can be lots of fun, offering peeks at the baby-to-be. But ultrasounds aren’t just a way to get Facebook fodder. They are medical procedures that involve sound waves, technology that could, in theory, affect a growing fetus.
With that concern in mind, some researchers have wondered if the rising rates of autism diagnoses could have anything to do with the increasing number of ultrasound scans that women receive during pregnancy.
Read more here: 

There is this imbedded trait of Diet Culture attached to food - moral value.
The problem is that the leap from placing moral values on food to how we see and judge ourselves for eating said food is just a quantum leap.
If we eat “good” food we are “good”. If we eat “bad” food we are “bad”.
Apart from how this internalisation plays on our mental health, I also feel it’s almost impossible to be present with our eating experience in an open non judgmental awareness, when we’ve assigned morality to food.
This in turn makes it more difficult to truly listen to our own body and honour our own specific needs at that time.
It’s harder to be kind and respectful when you are busy judging...
Sure, different foods have different nutritional value, but that doesn’t mean that we can’t see them all as morally equal.

KID FRIENDLY GUT SUPPORT - The health of the bacteria that reside in our kid's digestive system is increasingly well recognised as being essential to their overall health and well-being (both mental and physical).

We have quite a lot of control over supporting the health of our gut microbiome, so in this weeks new post, I share 6 simple ways to support your child's gut health and help their bodies to thrive...in both the short and long term.

Click the direct link via the linkinprofile in my bio to read https://wellnourished.com.au/kid-friendly-gut-support/ #naturopath #nutrition #raisinghealthykids #wellnourished

Rice paper rolls filled with tuna, mayo, coriander, cabbage and Kim chi. Fruit, veggies, my 10yr olds fave anchovy stuffed olives and a protein power bar (I did half the batch nut-free for lunches recipe here https://wellnourished.com.au/protein-power-bars/) #glutenfree #wholefoods #healthylunchbox #packetfree #delicious #justeatrealfood #wellnourished

Home made muesli bars! 😍 it’s our Snack Challenge week over in the Healthy & Happy Mums With Bubs Fitness Group (if you’re not a member, head to FB & join for free!) and we’ve got lots of recipes flowing that keep us Mama’s - & our kids- well nourished 🙌
These bad boys pack a nutritional punch, and require no baking!! I tend to change up my recipe based on what dried fruits/nuts/seeds I have in the house, but the base recipe is always as follows:
Dry ingredients: 1.5 cups rolled oats, 1/2 Cup mixed seeds (usually I use pepita, sunflower or flax), 1/2 Cup mixed nuts (gently crushed, I use almonds or cashews), 1/2 Cup mixed drier fruits (sultanas or chopped dates work well). Mix dry ingredients together in a bowl.
Wet ingredients: 1/2 Cup peanut butter, 3/4 Cup melted coconut oil. 1 tbsp honey.
Put wet ingredients into a sauce pan over low heat, allow to just melt, stirring consistently.
Add dry ingredients and stir until fully coated.
Remove and place into low baking pan lined with baking paper. Press down evenly.
Place into freezer, let it sit as long as you can, then slice and put back into freezer as an easy snack!
This isn’t ok for school lunches due to the nuts, but is great for a mid morning or post session pick me up to always have on hand in the freezer 👌
My family approves!

Ready for another day, strength and conditioning before school and a private lesson afterwards, got to fuel this active girl with good food!
- #flavourista Curry Korma chicken curry with rice in the #thermosfoodjar - Broccolini, kale, tomatoes
- ham off the bone
- #yoproyoghurt with strawberries, blueberries and raspberries
- Cheese and crackers.
#goldcoasttennis #goldcoastkids #happykids #healthykids #sportykids #schoollunch #schoollunchbox #healthylunch #tenniskid #tenniskids #healthylunchbox
#paleolunchboxideas #wellnourished #yopro

I’m busy developing fabulous new recipes for the website - I usually time it with school holidays because the kids are around (and always moaning their hungry). So I cook, they eat and critique.

Any requests from you? What kinds of recipes would you like to see more of?

FYI this is today’s tester - Cinnamon roasted sweet potato, thyme and goats cheese muffin. #wholefoods #recipedevelopment #delicious #nutritious #naturopath #ilovefood #wellnourished

My version of a “meatball sub.” Got home late tonight and didn’t have the energy to cook (but also hate ordering in during the week). Luckily I typically keep cauliflower crusts, tomato sauce, low-fat mozzarella cheese, frozen plain eggplant and frozen @bilinskisausage chicken meatballs in my freezer. Obviously cooking from scratch is best, but that’s not everyone’s reality (and it’s ok!) We do what we can. Would I have liked to have made chicken meatballs or sautéed a fresh eggplant? Sure! But that’s not always possible! So do what works for you and YOUR schedule and don’t compare yourself to anyone else. Anyways, this was really yummy and so much better than ordering in. Hope you guys had a great Monday! Xoxo #rdapproved #thefeedfeed #forkyeah #healthymeals

Konrad, a new customer, is stirring in his green smoothie in with yoghurt and adding berries. What a yummy, nutritious meal. Antioxidants, probiotics and lots a vitamins. Good job Konrad. #yoghurt www.greensmoothies.com.au #GreenSky #marketorganics #blendednotjuiced #greensmoothiesinapod #zenhotyoga #wellnourished #BrisbaneMarketPlace #NortheyStreetOrganicMarket #unitedorganics #Brisbane #GreenSmoothie #Vegan #Vegetables #wholefoods

Where have the last 3 weeks gone?!? So fast, week 10 of term 3 already!!
Pork mince with green & red cabbage and rice
Broccolini & tomatoes
Ham off the bone
Strawberries & blueberries
#yoproyoghurt w berries
Cheese and crackers
Should fill the girl up!
#goldcoasttennis #goldcoastkids #happykids #healthykids #sportykids #schoollunch #schoollunchbox #healthylunch #tenniskid #tenniskids #healthylunchbox
#paleolunchboxideas #wellnourished

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