Sarah J Journey To Wellness

Sarah J Journey To Wellness Offering inspirational and educational content to support you on your unique journey to wellness 💕

Sarah Jane Gannon, founder of Sarah J Journey To Wellness is a passionate advocate for promoting optimal health and well-being and aims to empower, assist and inspire as many people as possible to live a healthier and happier life, with an array of (in-person and online) services, resources and workshops.

-In-House cooking (including for specific dietary requirements and NDIS participants)
-In-H

ouse Cooking lessons
-Assistance with skill building, including menu planning, healthy shopping buddy, cooking skills, food exposure and experimentation, healthy food choice education, budgeting and more
-Remedial Massage
-Health and Wellness mentoring
-Emotional Balancing for Adults and Children with Australian Bush Flower Essences
-Children's Health education presentations
-Many online offerings to come.

04/08/2026

Time saving sandwich prep hack ⏰️ 👊

Instead of worrying about fresh bread for sandwiches, getting everything out to make one sandwich, busy morning lunch prep, messy kitchens, kids eating all the snacks in the house, teenagers ordering uber eats......

Do this simple trick!

Follow for more food prep, cooking and kitchen tips, tricks and hacks to optimise your time, improve efficacy, cut waste and reduce cleaning when meal prepping healthy meals💡

Comment 'lunch' and I'll send you my free
Time Saving Lunch Hacks Guide 🎉

Sarah J Journey To Wellness

04/08/2026

Gluten-free options for thickening pureed meals 🌾

If you or someone you care for has dysphagia and follows an IDDSI texture level, adapting meals to be gluten free aswell, is just one more thing to consider when preparing meals. Here are a few Gluten Free options, you can use to help thicken pureed meals....

-Well-cooked rice - Blend until completely smooth.

-Well-cooked quinoa or buckwheat - Cook until soft, then blend thoroughly.

-Tinned lentils - Drain, rinse and blend until smooth

-Tinned chickpeas, cannellini beans or butter beans - Drain, rinse and blend well

-Soaked cashews - Soak until softened, then blend in a high-powered blender until silky smooth.

-Peeled Potato, pumpkin or sweet potato - Cook until very soft before blending

Remember these top tips when pureeing meals 👇

-Use a high-powered blender to achieve a smooth texture.

-If there are any lumps, skins or grainy particles, pass the puree through a fine mesh sieve.

-The finished meal must always meet the prescribed IDDSI level and pass the appropriate IDDSI test before serving.

Preparing Pureed Meals: The Complete Practical Guide shows you how to safely prepare, test, store, freeze and serve pueed meals with confidence 🔥

Want a FREE recipe from the guide? Comment "FREE" and I'II send you a complimentary sample recipe, plus practical tips for preparing nutritious pureed meals for people with dysphagia.
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02/08/2026

How do you peel your prawns? 🦐🦐🦐

This is the fastest and most efficient way I have found 👍

Follow for more food prep, cooking and kitchen tips, tricks and hacks to optimise your time, improve efficacy, cut waste and reduce cleaning when meal prepping healthy meals💡

Sarah J Journey To Wellness

27/07/2026

Mess Free Watermelon Sticks 🍉

Perfect for parties and picnics

Try this chopping technique 👌

Follow for more food prep, cooking and kitchen tips, tricks and hacks to optimise your time, improve efficacy, cut waste and reduce cleaning when meal prepping healthy meals💡

Sarah J Journey To Wellness

21/07/2026

If you've got a fussy eater who can spot a green fleck from a mile away, here are a few ways to still get more green goodness into their diet... 💚🌱

✨ Peel zucchinis lightly. Remove the tougher dark green skin that's harder to blend, but leave the lighter green layer underneath so you're still keeping plenty of the nutrients.

🍫 Hide greens in naturally darker recipes. Chocolate zucchini muffins, spinach in berry fruit roll-ups, or even brownies are great ways to disguise the colour.

18/07/2026

This makes makes lunch prep easier!
Here's what's in my freezer box this week.....

Not everything has to be made from scratch, and that's okay! 😊 I love mixing homemade meals with a few healthier convenience options. I use quality crumbed chicken, like Lilydale, when it's on special—or sometimes I make my own. Either way, they're perfect cooked fresh in the air fryer and popped into wraps with lettuce, cheese, mayo and sweet chilli sauce. 🌯✨

I also like to keep a couple of homemade sweet snacks in the freezer so we can rotate different flavours throughout the week without baking every few days. 🧁🍪❄️

Here's what I prepped this time... 👇

🥔 Extra pulled pork from last night's dinner, portioned into freezer meals for baked potatoes or wraps.

🍗 Pressure-cooked shredded chicken for sandwiches, wraps and salads.

🥓 Nitrate-free Australian ham, sliced and frozen into portions so nothing goes to waste. I also used some to make homemade pizzas for easy lunchbox lunches. 🍕💛

🐟 Tuna and veggie fish cakes made from leftover mashed potato and veggies, plus tinned tuna, cheese and corn.

🍅 The very veggie sauce I'd previously made in bulk, which I used to make the pizzas and spinach & feta scrolls. 🥬🧀

🍇 Frozen grapes that had lost their crunch—perfect for lunchboxes!

Having a freezer full of ready-to-go options saves time ⏰, reduces food waste 🌏 and makes packing lunches so much less stressful. 🙌💚

Want more tips to make lunch prep faster and easier? Comment ‘lunch’ and I'll send you my free guide 😊

Sarah J Journey To Wellness

17/07/2026

We've all been there.

When you finally find something that works for your health, your body, and your routine... 💛
..and then someone comes along and tells you you're doing it wrong.

Suddenly you're questioning everything.

❄️ "You need to be doing ice baths."
🥩 "Paleo is the healthiest way to eat."
🌱 "Soy messes with your hormones."

The health space is LOUD.

There are so many opinions, trends, and conflicting messages that it's easy to start believing everyone else knows what's best for your body.

The problem?

When we take everyone else's advice as truth, we can end up doubting ourselves, jumping from one thing to the next, and never fully committing to anything. We end up taking a half-hearted approach because we're always chasing the "perfect" way.

Here's what I want you to remember...

Take advice—and everything you read online—with a grain of salt. 🧂

Because bodies aren't one-size-fits-all.

What works brilliantly for someone else might not work for you... and that's completely normal.

Instead of getting pulled in every direction:

✨ Get your advice from reputable, qualified professionals.
✨ Seek guidance that's tailored to your body, not the latest trend.
✨ Pay attention to how you feel—your body's feedback matters.
✨ Choose consistency over perfection.
✨ Stop trying to do everything. You don't need every wellness trend to be healthy.

Your goal isn't to have the "perfect" routine.

It's to build habits that fit your lifestyle, support your body, and are sustainable for real life.

If you want to make meaningful progress on your health journey, stay in your lane. Do what works for you. Trust your body's signals, trust your intuition, and keep showing up consistently.

That's where the real magic happens. 💚

13/07/2026

When you want to spend less time scrubbing pans- do this!

-Shape evenly sized meat balls
-Space out on a baking tray lined with baking paper
-Spray generously with olive oil
-Bake for 20minutes (or until cooked through)
-Gather baking paper edges together and tip into a container for lunches and snacks throughout the week or into a marinara sauce to make spaghetti and meatballs

Comment 'Yum' and I'll send you the link for one of our favourite 'Sticky Garlic Beef Ball' Recipes 😋

Follow for more food prep, cooking and kitchen tips, tricks and hacks to optimise your time, improve efficacy, cut waste and reduce cleaning when meal prepping healthy meals💡

Sarah J Journey To Wellness

07/07/2026

🚨 3 serious safety mistakes people make when preparing pureed meals for people with dysphagia.

If you or the person you care for has been directed by a speech pathologist to follow a specific IDDSI level, these mistakes can make meals unsafe 👇

❌ 1. Using the wrong foods to thicken a puree
For example, IDDSI Level 4 Pureed foods should be smooth with no lumps or hard pieces. Avoid using foods like bread or undercooked grains to thicken meals, as they can affect the texture and safety.

Safer options may include smooth mashed vegetables, puréed legumes, thick sauces or gravies, or commercial thickening powders if recommended.

❌ 2. Not using a powerful enough blender or food processor
A blender that isn’t powerful enough can leave small lumps, fibres, gristle, skins, husks, or seeds behind.

To help achieve a safer texture:
🥕 Remove skins, husks, seeds and tough fibres before blending
🍗 Cook meats slowly until very tender before puréeing
🔍 Pass the puree through a fine mesh sieve if needed to remove remaining lumps

❌ 3. Skipping the IDDSI test
Always complete the appropriate IDDSI test after adding any thickener and at the temperature the food will be served 🌡️

Remember, consistency can change after cooling, freezing, thawing, or reheating — so don’t assume it’s still at the correct IDDSI level.

💜 Get more detailed safety information inside Preparing Pureed Meals: The Complete Practical Guide.

Learn how to safely prepare, test, store, freeze and serve pureed meals with confidence. Link in the comments 🔗

✨ Want a FREE recipe from the guide? Comment “FREE” and I’ll send you a free sample, including tips on boosting nutrition in pureed meals and a recipe specifically crafted for people with dysphagia.

Love, love, love, it when people share their experience with my service! ❤️❤️❤️Visit sarahjwellness.com to learn more ab...
02/07/2026

Love, love, love, it when people share their experience with my service! ❤️❤️❤️

Visit sarahjwellness.com to learn more about services and products on offer.

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Cairns, QLD
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