Rebecca Gawthorne - Dietitian & Nutritionist

Rebecca Gawthorne - Dietitian & Nutritionist Get my NEW recipe ebooks & find me on Instagram Hi! Food physically becomes you! I don’t believe in restriction. I do believe in healthy eating.

My name is Rebecca Gawthorne (aka “Nourish Naturally”) & I’m an Accredited Practising Dietitian, Accredited Nutritionist & a member of the Dietitians Association of Australia. I love food & despite four years of studying food & nutrition at University, publishing research on health, & helping thousands of clients with their eating, it never ceases to amaze me how important healthy, nourishing food

is to our bodies. It makes up every cell in your body – your muscles, hair, skin, heart. We need to nourish our bodies with healthy, real, wholesome foods to ensure our bodies function healthily, to feel energetic and live the life we were created to. QUALIFICATIONS & EXPERIENCE
I hold a Bachelor of Nutrition & Dietetics (Honours I) from the University of Wollongong. I received First Class Honours for my research conducted at the Sydney Children’s Hospital, which has been published internationally. I have a range of experience at various hospitals, health clinics and community nutrition centres across Sydney, as well as working throughout rural NSW with The Royal Flying Doctor Service as “The Flying Dietitian”. I have presented health seminars, cooking classes and I write nutrition articles for magazines, newspapers, websites & newsletters. I am also a qualified MEND Go4Fun Healthy Kids program leader and have undertaken countless additional courses on mindful eating, weight loss, chronic disease management & healthy eating.WHAT I BELIEVE IN
I don’t believe in fad diets. I don’t believe quick fixes with expensive diet pills. I do believe nourishing naturally. I do believe in fresh, real, wholesome foods that make you feel, look and live fantastic. And I also believe in treating yourself & enjoying food.

22/08/2026

PSA FOR MY LACTOSE-FREE FRIENDS ‼️
The new & improved ultrafiltered MILKLAB Lactose Free is available at Woolworths ☕️🤩So now you can enjoy lactose free café-quality coffee right at home 🤎
This milk is:
✔️ 100% real full-cream dairy milk
✔️ Lactose free & easier to digest for those sensitive to lactose^
✔️ High in protein with 10g per 250mL serve
✔️ 25% less sugar than regular milk on average*
✔️ Australia’s #1 lactose-free milk in cafés
^Consuming lactose free milk instead of regular milk is easier to digest for those sensitive to lactose, as part of a healthy and varied diet.
*One serve contains 9g sugars or 25% less than 12g per serve on average in regular milk.

21/08/2026

If you can’t be bothered cooking but still want to eat healthy… make this! 🍇 My Sweet Grape, Feta & Tuna Salad is high in protein, packed with fibre and actually keeps you full 💪🏼

💌 Comment SALAD and I’ll send you the recipe PLUS the link my NEW Nourishing Salads eBook to unlock 30+ more nourishing salads just like this!

20/08/2026

Roasted Sweet Potato & Halloumi Salad 🍠✨👏🏼

🩷 Follow Dietitian Rebecca Gawthorne - Dietitian & Nutritionist 🌴 for more easy healthy recipes 🩷

Ingredients:
Salad:
1 large purple sweet potato, peeled and diced (around 300g)
1 Tbsp extra virgin olive oil
¾ cup uncooked quinoa
1 cup parsley, finely chopped
1 cup cherry tomatoes, halved
1 medium cucumber, diced
½ small red onion, finely diced
½ cup dried cranberries
¼ cup almonds, toasted and roughly chopped
150g halloumi, sliced Dressing:
2 Tbsp extra virgin olive oil
2 tsp Dijon mustard
2 tsp pure maple syrup
1 tsp white wine vinegar
Pinch of salt
Method:
Preheat the oven to 200°C. Spread sweet potato on a lined baking tray, drizzle with oil and bake for 25-30 minutes or until tender and lightly golden.
Cook quinoa according to packet instructions. Once cooked, fluff with a fork and set aside. Heat a fry pan over a medium heat. Add a drizzle of oil and halloumi and cook for 3-4 minutes per side, or until golden. Remove from pan and cut into bit sized pieces.
Place all salad ingredients into a large serving bowl. Whisk dressing ingredients together and pour over salad. Toss to combine and enjoy.

20/08/2026

🩷Follow Rebecca Gawthorne - Dietitian & Nutritionist 🌴 for more easy healthy recipes🩷

Day 33 of back to school lunchbox snacks your kids will actually eat ✨Choc Chip Chickpea Cookies✨Watch til the end for his taste test 😄😄

Ingredients
1x 400g can chickpeas, drained & rinsed
1 egg
½ cup peanut butter (or tahini for nut free)
2 Tbsp maple syrup
2 tsp vanilla extract
½ cup plain rolled oats, blitzed into a oat flour
¼ cup brown sugar
¼ tsp cinnamon
½ tsp baking powder
½ tsp bicarb soda
¼ tsp salt
⅔ cup choc chips
Method:
Preheat oven to 180°C & line a baking tray with baking paper. Place chickpeas, egg, peanut butter, maple & vanilla into a high speed blender & blitz until smooth. In a large bowl, add oat flour, sugar, cinnamon, baking powder, bicarb & salt and mix. Add in chickpea mixture & mix until combined (may need to use hands). Fold through the choc chips. Roll mixture into 12 balls & place onto baking tray, gently pressing down each cookie. Bake for 12-14min for a soft, chewy cookie or 14-16 min for a crunchier finish. Allow to cool on the tray for 10 minutes before transferring to a wire rack to cool completely. Store in an airtight container in the fridge for up to 5 days or freeze for up to 2 months.
P.S. Make sure you check out the rest of the recipes my kids snack series too on instagram Rebecca Gawthorne - Dietitian & Nutritionist 🌴 🥰

20/08/2026

If you struggle to hit your protein and fibre goals during busy weeks, these are for you 💪🏼 🫙 🥗

💪🏼 Follow Rebecca Gawthorne - Dietitian & Nutritionist 🌴 for more recipes & get my full meal prep ebook lined in my bio 👆🏼

Higher Protein Salmon & Edamame Rice Jars
Ingredients (makes 3 jars)
Salad:
½ cup brown rice
1 Tbsp extra virgin olive oil
3 salmon fillets
1 large cucumber, diced
1 ½ cups cooked edamame, shelled
2 cups cabbage, shredded
1 large avocado, diced
Sauce:
4 Tbsp gochujang (Korean red hot pepper paste)
2 Tbsp sesame oil
1 Tbsp soy sauce
2 tsp rice vinegar
2 Tosp brown sugar
1 Tbsp water
2 Tbsp toasted black sesame seeds
2 cloves garlic, minced
METHOD:
Place 1 cup of water and rice in a medium saucepan. Cover, bring to the boil over high heat then reduce to medium heat and simmer for around 15 minutes or until liquid has absorbed. Remove from heat and fluff rice with a fork. Set aside.
While rice is cooking, heat oil on a pan over medium-high heat and cook salmon on 1 side for 3-5 minutes then repeat on the other side until cooked through. Remove salmon from pan and flake with a fork. Using the same pan, saute the cabbage.
Mix sauce ingredients together and divide evenly across 3 jars, followed by rice, cucumber, edamame, cabbage, salmon and avocado. Place lids on jars and refrigerate for up to 3 days.

Grab the full meal prep ebook linked in my bio 💪🏼

20/08/2026

🌴No-Cook Date & Chickpea Salad Jars 🫙💚

🥳Follow Dietitian Rebecca Gawthorne - Dietitian & Nutritionist 🌴 for more meal prep recipes 🥳

Healthy eating doesn’t need to be complicated. My No-Cook Date & Chickpea Salad Jars come together in minutes, are packed with fibre and make the perfect grab-and-go lunch for busy weeks.

👉 The full recipe is below and if you want 20+ more easy meal prep lunches, my Meal Prep Ebook is linked in my bio.
Ingredients:
Dressing:
3 Tbsp extra virgin olive oil
Juice of 1 large lemon
1 garlic clove, minced
1 tsp ground cumin
Salad:
1x 400g can chickpeas, drained and rinsed
1 large cucumber, sliced
10 cherry tomatoes, halved
8 Medjool dates, pitted and diced
100g feta, crumbled
2 cups mixed leafy greens, roughly chopped
¼ cup mint leaves, finely chopped
¼ cup coriander, finely chopped
¼ cup parsley, finely chopped
¼ cup almonds, toasted and roughly chopped
Method:
Whisk dressing ingredients together and divide evenly across 3 jars, followed by chickpeas, cucumber, tomatoes, dates, feta, leafy greens, herbs and almonds. Place lids on jars and refrigerate for up to 4 days.

20/08/2026

Day 27 of back to school lunchbox snacks your kids will actually eat ✨ Choc Chip Weet-Bix Muffins ✨

🩷 Follow Dietitian Rebecca Gawthorne - Dietitian & Nutritionist 🌴 for the full series & more easy healthy recipes 🩷
Recipe
Ingredients
3 Weet-Bix biscuits, crushed
125 ml milk
100g wholemeal flour
50g plain flour
1½ tsp baking powder
¼ cup extra virgin olive oil
1 egg
⅓ cup natural or Greek yoghurt
3 Tbsp honey
1 tsp vanilla extract
200g choc chips

Method
Preheat oven to 180°C & grease a 12 mini muffin tray. In large mixing bowl, crush the Weet-Bix & pour over the milk. Let sit for a few minutes to soften. Add the oil, egg, yoghurt, honey & vanilla, then stir to combine. Add flour & baking powder & gently mix until just combined. Fold through the chocolate chips. Divide mixture evenly into muffin cases & bake for 20–25 minutes or until golden and springy to touch. Allow to cool slightly before removing from tray. (Note these muffins are a more dense style not a fluffy cafe style muffin, but they are so so delicious). Store in an airtight container in the fridge for up to 5 days or freeze for up to 2 months. Pack from fridge into an insulated lunchbox or from freezer, defrost overnight in the fridge.

20/08/2026

Day 32 of back to school lunchbox snacks your kids will actually eat ✨Choc Protein Crunch Cups✨

🩷Follow Rebecca Gawthorne - Dietitian & Nutritionist 🌴 for the full kids lunchbox snack series & more easy healthy recipes 🩷

Ingredients
2½ cups soy protein crisps
3 Tbsp h**p seeds
½ cup peanut butter (or tahini for nut free version)
180g chocolate, melted
1 tsp vanilla extract
Pinch of salt
Method
Place the soy protein crisps & h**p seeds into a large bowl & stir. Add the peanut butter, melted chocolate, vanilla & salt and mix until everything is evenly coated. Spoon the mixture evenly into silicone muffin holes or greased muffin tins and press down very firmly. Refrigerate for 2+ hours, or until completely firm. Store in an airtight container in the fridge for up to 5 days or freeze for up to 2 months. Pack chilled straight from the fridge into an insulated lunchbox with an ice brick, or pop frozen directly into the lunchbox and will defrost by recess.

easyrecipes

Spend 10 minutes now, eat better all week 🥗 My Herby Honey Mustard Chickpea Salad Jars are packed with fibre, budget-fri...
19/08/2026

Spend 10 minutes now, eat better all week 🥗 My Herby Honey Mustard Chickpea Salad Jars are packed with fibre, budget-friendly & ready for busy days. Swipe through & save for a step-by-step guide to make them.

Get my full meal prep ebook with over 20 weeks of dietitian-created meal prep recipes linked in my bio ✨

17/08/2026

Day 10 of easy meal prep breakfasts that actually keep you full ✨ Loaded Breakfast Burritos & Pitas ✨ Made two ways with my favourite Sweet Potato Wraps & Pita Breads from 🌯

💌 Comment SWEET POTATO or PITA and I’ll send you the recipe 💌

I always keep the BFree Sweet Potato Wraps and Pita Breads on hand because they are gluten-free, wheat-free, a good source of fibre and such an easy way to make balanced, satisfying meals like this. You can find the Sweet Potato Wraps and Pita Breads at Woolworths.

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