The Nourishing Dietitian

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24/10/2024

Air fryer crispy chicken with homemade fries 🍗🌶️ Serves 4 people

Ingredients
1-1.5 cups panko bread crumbs
1 egg, whisked & dash of milk
1 tsp mixed herbs
1 tsp ground paprika
1/2 tsp chilli flakes
salt & pepper
700g chicken breast
extra virgin olive oil
3-4 medium potatoes
2 tbs corn flour

Method
1. Cut chicken into small to medium sized pieces.
2. Combine the panko bread crumbs, paprika, mixed herbs, chilli flakes, salt and pepper on a large plate.
3. In a seperate bowl whisk egg with a dash of milk or water.
4. Place the chicken in the egg mixture followed by the breadcrumb mixture and place on a clean plate. Coat all chicken and set aside.
5. Cut the potatoes into a wedge/chip like size. Place into a bowl of ice cold water and set aside for 30 minutes. Drain the potatoes and pat dry with paper towel or a tea towel. Combine the potatoes, corn flour, salt and pepper in a bowl and ensure the corn flour is coated over the potatoes.
6. Firstly add the chips to the air fryer with a dash of olive oil - I cooked mine on 200 degrees celsius for approx 20-25 minutes. Once cooked and crispy I placed them in the oven on a low heat.
7. Place the chicken in the air fryer, coated with olive oil. I cooked my chicken on 200 degrees celsius for approx 10 minutes or until golden brown, crispy and cooked through.
8. Serve with fresh green salad or slaw. I made a quick side sauce with lemon juice, dijon mustard, low fat sour cream and greek yoghurt.

04/12/2022

Perfect dinner combo 😋🥰 Grilled BBQ salmon, roasted vegetable & quinoa with yoghurt mustard dressing & side salad ☺️ A great example of a balance plate - lean protein source (with healthy fats), low GI carbs, non starchy veg & lots of fibre 👌

19/11/2022

Post workout breakfast 💪🍓🫐

- high protein FIT yoghurt
- Lactose free natural yoghurt
- Fresh fruit (I used banana, strawberries & blueberries)
- gluten free muesli
- Chia seeds

Yesterday’s strength session was deadlifts, back & biceps 💪 See below for a breakdown of my workout!

Warm up (5 min)
5 x 10 reps 40kg deadlifts
3 x 12 reps 20kg RDLs
2 x sets with 15 reps (4 exercises) of glute exercises using ankle weights
2 x 15 clams and glute bridges with a b***y band
4 x 12 lat pull downs
4 x 12 seated rows
4 x 15 dumbbell curls
Quick abs to finish & stretch ☺️

Today is a 10-12km run 🏃‍♀️🏃‍♀️

17/11/2022

A quick and easy 15 minute meal ☺️👏

Tofu & Vegetable Peanut Soy Stir fry 🥦🌶
Serves 2 people

Ingredients
1/2 small red capsicum
1 carrot
1/3 zucchini
1/2 medium broccoli
1/4 head cabbage
250g firm organic tofu
Noodles of choice
1 heaped tbs smooth Mayver's Food] peanut butter
1 tbs Mayver's Food] tahini paste
4 tbs gluten free soy sauce
1/3 cup water

Method
1. Heat a medium sized pan with a dash of olive oil or sesame oil. Add the tofu and carrots, and allow to cook for approx 3-5 minutes.
2. Add the peanut butter, soy sauce, tahini paste and water.
3. Add the remaining vegetables and place the lid on to allow the vegetables to cook.
4. Once the vegetables are cooked add noodles of choice.
5. Serve with fresh herbs of choice, fresh lime juice & chilli sambal sauce.

06/09/2022

Eating my way through Bali 😋 Loving all the fresh & delicious food here - giving me some inspiration but also a break from cooking at home 😝

03/07/2022

Muesli bowl served with high protein yoghurt & fruit 🫐🍓

A super simple & quick muesli recipe filled with healthy fats & low GI carbs! I love to mix up my ingredients each time I make a new batch 👌 This one had brown rice puffs, rolled oats, puffed quinoa, pumpkin seeds, sunflower seeds, shredded coconut, dried cranberries, chia seeds, h**p seeds & honey 🍯❤️

Serve with your favourite fruit & yoghurt (I used ) or use as a topping for a smoothie bowl 🙏

26/01/2022

Mini Cinnamon Scrolls 😍
Makes 10

Ingredients ➡️
Dough
1 1/4 cup self raising flour
200g low fat yoghurt
Dash of almond milk

Filling
3 tsp soft brown sugar
2 tsp ground cinnamon
1 tbs melted nuttalex margarine

Icing
1/4-1/3 cup icing sugar, sifted
1 tsp ground cinnamon
1 tsp chobani low fat yoghurt
Almond milk - you will only need 1-2 tsp

Method ➡️
1. Preheat the oven to 180 degrees celsius.
2. In a medium sized bowl, add the self raising flour & chobani yoghurt. Mix together (the mixture should crumble) and add a dash of almond milk to combine.
3. Use your hands to knead together until the dough forms a ball.
4. Use some additional flour to dust on the bench. Place the dough on the bench and knead well.
5. Roll out the dough using a rolling pin to make a rectangle shape about 2-3 thick.
6. Melt the margarine, then add the cinnamon and sugar to form a paste.
7. Evenly spread the cinnamon paste over the dough.
8. Cut 10 even strips of the dough using a knife or pizza cutter. Individually roll up each piece and place in a baking dish or tray.
9. Place in the oven for 20-30 minutes until the dough is cooked through (the cooking time may differ depending on what oven you have).
10. Prepare the icing mixture, and once the scrolls are cooked, lightly pour the icing over the scrolls.
Enjoy 🥰🥰

18/10/2021

The perfect sweet treat 🍓🍫 Chocolate coated strawberries using dark 70% chocolate & Cadbury caramilk topped with crushed peanuts, coconut or plain 💗🥰

14/10/2021

Mixed Berry & Coconut Cake 🫐🍓

Ingredients
2 cups mixed berries
2 eggs
1/2 cup unsweetened almond milk
1/8 cup extra virgin olive oil
1/4 cup honey (or sweetener of choice)
1 1/2 cup wholemeal spelt flour (or alternative flour)
1/2 cup almond meal
1/2 cup shredded coconut
1 tsp baking powder
Pinch of salt

Method
1. Preheat the oven to 180 degrees celsius.
2. In a medium sized bowl combine the flour, almond meal, shredded coconut, baking powder & salt.
3. In a separate bowl whisk the eggs, milk, honey and oil.
4. Add the wet mixture to the flour mixture and stir until well combined. Add the mixed berries.
5. Line a cake tin with baking paper. Add the cake mixture to the baking tin.
6. Place into the oven for 30-40 minutes until the cake is cooked.
7. Set aside to cool.
Enjoy ☺️

30/09/2021

Chocolate & Coconut Oat Cookies 🍫🍪
Makes 8-10
Gluten & Dairy Free

Ingredients
1 cup rolled oats
1/4 cup almond meal
1/4 cup spelt or gluten free flour
1/4 cup shredded coconut
50g dark chocolate, roughly chopped
1 heaped tbs peanut butter, melted
1 heaped tbs nuttalex margarine, melted
1-2 tbs honey or maple syrup
1 tsp baking powder

Method
1. Preheat the oven to 180 degrees celsius.
2. In small bowl, melt the peanut butter, margarine and honey in the microwave.
3. In a separate bowl combine the dried ingredients.
4. Add the wet mixture to the dried flour mixture and study until well combined.
5. Line a baking tray with baking paper.
6. Roll into small balls and place on the tray lightly pressing down on the biscuit.
7. Cook in the oven for 25-35 minutes until lightly brown and cooked well. You may need to turn over the biscuits half way to ensure the biscuits are cooked evenly on both sides.
Enjoy ☺️💕

Address

Perth, WA

Website

https://www.thenourishingdietitian.com/

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