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Nutrition Port Douglas, Port Douglas (2026)

03/06/2026

🍊🥑 WHAT'S IN SEASON IN FAR NORTH QUEENSLAND RIGHT NOW? 🌿✨

Eating with the seasons isn't just kinder to your wallet—it's one of the easiest ways to maximise flavour, nutrient density and support local growers. Winter (June-August) in Far North Queensland brings an abundance of vibrant citrus, creamy avocados and nourishing winter vegetables.

🌱 Look out for: • Mandarins & Oranges 🍊
• Avocados 🥑
• Bananas 🍌
• Passionfruit 💜
• Broccoli & Broccolini 🥦
• Pumpkin 🎃
• Sweet Potato 🍠
• Kale, Silverbeet & Spinach 🌿
• Cauliflower & Cabbage 🥬
• Ginger 🫚

These foods are naturally at their peak right now, often meaning better taste and better nutritional value.

💚 Why your body loves them:

🍊 Citrus fruits Rich in vitamin C and flavonoids that support immune function, collagen production and help improve iron absorption from plant foods.

🥑 Avocados Packed with heart-healthy monounsaturated fats, fibre, potassium and folate—great for satiety, blood sugar balance and brain health.

🥦 Broccoli & leafy greens Loaded with vitamin K, folate and antioxidants like sulforaphane, compounds linked to reduced inflammation and long-term cellular health.

🎃 Pumpkin & sweet potato Excellent sources of beta-carotene, which the body converts to vitamin A for healthy skin, eyes and immune function.

🫚 Fresh ginger A natural anti-inflammatory that may help support digestion and reduce nausea.

✨ Nutrition tip: Aim to "eat the rainbow" each week. Different colours provide different phytonutrients, feeding not only your body but also the trillions of beneficial microbes living in your gut.

Seasonal food. Local produce. Better flavour. Better health. 🌿

NutritionalPsychiatry WholeFoods SupportLocalFarmers HealthyLiving WinterProduce NutritionistAustralia 🍊🥑🥦🌿

11/02/2026

Happy Birthday princess Lucy. 16 doggy years 🐾 117 human years ❤️
My bestie 💓

09/02/2026

Smashed Pea, Broccolini & Lentil Bowl
Serves 2

Roast:
• 14 cherry tomatoes
• 4–6 stems broccolini
• Extra virgin olive oil
• Salt & pepper

Roast everything at 200°C for 10 minutes until just tender and lightly caramelised.

Smashed Peas:
• 185 g frozen peas, thawed in boiling water & drained
• 2 spring onions
• Small handful mint & coriander
• 1 large green chilli (seeds in or out – your call 🌶️)
• ½ small preserved lemon (skin only)
• Juice of 1 lemon
• 3 tbsp extra virgin olive oil

Blitz until smooth, vibrant and spoonable.

● 1 can lentils.

To serve:
Spread smashed peas on the plate, top with lentils and roasted veg.
Finish with a spoon of kimchi and a sprinkle of seed mix.

Bright, herby, gut-loving goodness ✨
Perfect for an easy lunch or light dinner.

Why this bowl loves you back 🥦💚

• Plant protein + fibre combo
Lentils and peas support steady blood sugar, satiety, and gut health.

• Prebiotic power
Lentils, peas, broccolini and spring onions feed beneficial gut bacteria → better digestion and mood support.

• Antioxidant rich
Cherry tomatoes, herbs and broccolini provide polyphenols and vitamin C to support immunity and reduce inflammation.

• Healthy fats for absorption
Extra virgin olive oil enhances absorption of fat-soluble vitamins and supports heart health.

• Fermented boost
Kimchi adds probiotics to support gut diversity and immune function.

• Mineral & micronutrient dense
Seed mix contributes zinc, magnesium and selenium — key for energy, hormone balance and immune health.

Light, nourishing, and deeply satisfying 🌱
A bowl that works with your body, not against it.

05/02/2026

🎃 Creamy Pumpkin Pasta (comfort food, upgraded)

Golden roasted pumpkin, garlicky veg, and a silky bean-based sauce that just happens to be packed with fibre and plant protein.

How to make it 👇
Roast 1 cubed butternut squash at 220°C until deeply caramelised.
On a second tray, roast 1 bunch asparagus (chopped), 1 cup cherry tomatoes, 2 garlic cloves, EVOO, salt & pepper for ~20 mins.

Sauce:
Blitz
• roasted pumpkin & garlic
• 1 drained can cannellini beans
• ½ tsp chilli flakes
• zest of ½ lemon
• ~½ cup water (add more as needed)

Cook 250g whole-wheat (or GF) penne/rigatoni.

Warm sauce in a pan, wilt in 100g baby spinach, stir through ½ cup grated parmesan, then gently fold in roasted asparagus & tomatoes.
Toss through pasta. Finish with extra parmesan + chilli 🌶️

Why your body loves it ✨
✔ Fibre-rich beans + whole grains = gut & blood sugar friendly
✔ Pumpkin brings beta-carotene for skin & immune health
✔ Comforting, creamy, without cream

Yummy comfort food made nutritious and delicious 🤍

NutritionistApproved SimpleSeasonal HealthyComfort

02/02/2026

Love the skin you’re in ✨

Your skin isn’t just about looks — it’s a living, working organ with some pretty impressive jobs to do.

What your skin does (on the daily):
• Acts as your first line of defence against bacteria, viruses & pollutants
• Regulates body temperature through sweating
• Prevents excess water loss
• Produces vitamin D when exposed to sunlight
• Communicates with your immune & nervous systems

What damages skin health:
• Ultra-processed foods & high sugar intake (hello glycation + inflammation)
• Chronic stress & poor sleep
• Excess alcohol
• Smoking & environmental toxins
• Nutrient deficiencies (zinc, omega-3s, vitamin A, C & E)
• Too much sun without protection

Foods that truly feed your skin:
🥑 Healthy fats: olive oil, avocado, nuts & seeds (support elasticity & hydration)
🐟 Omega-3s: salmon, sardines, trout (calm inflammation)
🥕 Colourful veg: carrots, capsicum, leafy greens (antioxidants + collagen support)
🫐 Berries: blueberries, strawberries (protect against oxidative damage)
🥚 Protein: eggs, legumes, fish (building blocks for repair & regeneration)
🥣 Fermented foods: yoghurt, kefir, kimchi (gut health = skin health)

✨ Healthy skin is an inside job.
Nourish it, protect it, and it will show.

01/02/2026

🥗 Baked Turmeric Salmon with 4-Bean Salad

Simple, colourful and deeply nourishing — this is the kind of meal your heart, brain and gut will thank you for.

✨ Recipe

Salmon

Salmon fillets

Olive oil

Turmeric

Garlic (crushed)

Coat salmon in olive oil, turmeric and garlic.
Bake at 180°C for 10 minutes (or until just cooked through).

4-Bean Salad

1 red capsicum, chopped

¼ red onion, finely diced

1 can mixed 4 beans, rinsed and drained

Cherry tomatoes

Feta, crumbled

Pumpkin seeds

Fresh dill

Olive oil

Lemon juice

Cracked pepper

Toss everything together gently and finish with olive oil, lemon juice and pepper.

🧠 Nutritional Benefits

🐟 Salmon
Rich in omega-3 fatty acids (EPA & DHA) to support brain health, reduce inflammation and protect the heart.
Turmeric adds an extra anti-inflammatory boost, while garlic supports immune and cardiovascular health.

🌱 4-Bean Mix
A powerhouse of plant protein and soluble fibre to support gut health, blood sugar balance and cholesterol levels.

❤️ Olive Oil & Pumpkin Seeds
Provide healthy fats, magnesium and antioxidants that support heart health and nervous system function.

🦠 Fibre + Polyphenols
From beans, capsicum, dill and tomatoes — feeding beneficial gut bacteria and supporting long-term metabolic health.

A perfect example of how simple whole foods can be both satisfying and therapeutic ✨

31/01/2026

🍳 Poached eggs on sweet potato & chickpea hash
Serves 2

This is one of those meals that feels comforting but quietly does a lot of good behind the scenes.

What’s in the pan:
🫒 Olive oil
🧅 ½ red onion, diced
🍠 1 sweet potato, diced
🌱 1 cup cooked chickpeas
🧄 1 garlic clove, crushed
🫑 1 red capsicum, diced
🌶 Chilli flakes (optional)
🧂 Salt & pepper
🌿 ½ tsp each ground coriander, cumin & paprika
✨ 1 heaped tsp za’atar
🍳 2 perfectly poached eggs
🥬 To serve: 1 tbsp Kefir Queen Green Goddess Kimchi per plate

Why your body loves it:
• Slow-release carbs from sweet potato + chickpeas = steady energy
• Plant protein + eggs = muscle repair and satiety
• Fibre + fermented foods to support gut health
• Anti-inflammatory spices for metabolic and brain health

Golden yolks, spiced veg and a probiotic kick = simple food done very well.

wholefoods nutritionalpsychiatry savorybreakfast

26/01/2026

What you eat doesn’t just fuel your body — it shapes your mood 🧠✨

“Big Food” is very good at engineering ultra-processed products to hijack your brain’s reward system. Think cravings, constant snacking, energy crashes… and a lower mood to match.

Nutritional psychiatry pioneer Prof. Felice Jacka found that diets high in ultra-processed foods are associated with a 23% increased risk of depression.

The flip side? Shifting towards whole, nutrient-dense foods has been shown to significantly improve mood — and in some cases, send symptoms into remission.

Food is not a replacement for therapy or medication — but it is powerful mental health support.
Your brain is hungry for real food. Feed it well 🌿

💬 Have you noticed your mood change when your diet changes?

NutritionPortDouglas NourishToFlourish

23/01/2026

Four Nutrition Workhorses for Reducing Inflammation 🌿
According to Dr Will Bulsiewicz — board-certified gastroenterologist and author of Fiber Fueled — these four are foundational for calming inflammation and supporting gut health:

🥦 1. Fibre
The MVP of gut health. Fibre feeds beneficial gut bacteria, strengthens the gut lining, and helps lower systemic inflammation.
Found in: vegetables, legumes, whole grains, nuts, seeds, fruit.

🫐 2. Polyphenols
Powerful plant compounds with antioxidant and anti-inflammatory effects — and your gut microbes love them.
Found in: berries, olives, extra virgin olive oil, herbs, spices, dark chocolate, green tea.

🐟 3. Omega-3 Fats
Known for their anti-inflammatory action and benefits for gut, brain, and heart health.
Found in: oily fish (sardines, salmon, mackerel), flaxseeds, chia seeds, walnuts.

🥬 4. Fermented Foods
Provide beneficial bacteria that support a diverse, resilient gut microbiome.
Found in: yoghurt, kefir, sauerkraut, kimchi, miso, tempeh.

✨ The takeaway:
You don’t need perfection — just regular exposure. Building meals around these four workhorses is one of the most effective ways to reduce inflammation from the inside out.

NutritionPortDouglas

15/01/2026

🥗 Thai Beef Salad

Why I love it

Fresh, crunchy vegetables paired with lean protein and bold Thai flavours. Light yet satisfying, and brilliant for blood sugar balance and gut health.

Nutritional Benefits

🥩 Lean beef

High-quality protein for muscle repair and satiety

Rich in iron, zinc and vitamin B12 → supports energy, immunity and brain health

🥬 Colourful vegetables (tomato, cucumber, carrot, lettuce, red onion)

High in fibre → supports gut health and digestion

Antioxidants and vitamin C for immune support

Hydrating and low GI

🌿 Fresh herbs (mint, basil, lime leaves)

Polyphenols with anti-inflammatory and antimicrobial properties

Support digestion and add flavour without extra calories

🔥 Ginger & chilli

Aid digestion and circulation

Anti-inflammatory and metabolism-supporting

🥣 Dressing

Lime juice: vitamin C and digestive support

Fish sauce & soy sauce: umami flavour with minimal added fat

Sesame oil: healthy fats for nutrient absorption

Small amount of sugar balances flavour (Thai-style) without overdoing it

Recipe: Thai Beef Salad

Serves: 2–3

Ingredients

300–350g lean beef (sirloin or rump)

1 cup cherry tomatoes, halved

1 Lebanese cucumber, sliced

1 carrot, julienned or grated

¼ red onion, thinly sliced

2–3 cups lettuce leaves

Handful fresh mint leaves

Handful fresh basil leaves

Finely sliced lime leaves (optional)

Dressing

Juice of 1–2 limes

1 tbsp fish sauce

1 tsp soy sauce

1 tsp sesame oil

1 clove garlic, minced

1 tsp grated fresh ginger

Fresh chilli, finely sliced (to taste)

½–1 tsp sugar (or coconut sugar)

Method

Season beef lightly and grill or pan-sear to your liking (medium-rare works beautifully). Rest for 5 minutes, then slice thinly.

Combine all salad vegetables and herbs in a large bowl.

Whisk dressing ingredients until well combined.

Add sliced beef to the salad, drizzle over dressing and toss gently.

Serve immediately, garnished with extra herbs and chilli if desired.

Nutrition Port Douglas

03/06/2026

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09/02/2026

05/02/2026

02/02/2026

01/02/2026

31/01/2026

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23/01/2026

15/01/2026

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