How to fight your bad mood with food

World Mental Health Day

Did you know that research now supports a direct link between better quality nutrition and a reduced risk of depression?

With Poor mental health now the leading chronic disease in Australia, impacting over 2 million...

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Staying healthy when you are busy

Staying healthy when you are busy can be a challenge for all of us, but it doesn’t need to be. Using our fool proof plate model as a guide for meals will help ensure you get all the nutrients you need as well as manage your weight, whether...

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Habit stacking - Just the tool you need to make healthy habits stick!

When it comes to trying to develop a healthy habit, it can be difficult to just do it!

That is why combining habits, also known as “habit stacking”, is a great way to create new habits and make them part of your daily routine.

We all...

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Hydration - Do We Really Need 8 Glasses of Water a Day?

Why do we need water anyway?

Water is essential for life and good health. According to the National Health & Medical Research Council (Nutrient Reference Values for Australia & New Zealand 2005), we need more water than our body can...

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Is it necessary to take a probiotic?

Probiotics are trending! But should you take a probiotic supplement or simply up your yoghurt game?

We wrote this article for the Royal Australian College of General Practitioners to break down the research around probiotics and help GPs decide...

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The Truth About Dairy

It’s a Hot Topic!

There is no denying that dairy is a hot topic! You either love it or hate it. Concerns range from gut-related symptoms to it being juice for baby cows to those simply avoiding it for fear of weight gain due to its naturally...

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Freezer Friendly Meals

Whether you cook in bulk for the month ahead, or want to save leftovers for a later date, freezer-friendly meals can save time and prevent food waste. These options reheat well, without losing their taste and texture.

Homemade Sausage rolls (with...

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Pomegranate, Chickpea and Orange Salad

This salad is on high rotation during the warmer months. It is perfectly balanced with wholegrains and plant protein and can be enjoyed as a meal or a side. The fresh citrusy dressing, pomegranates seeds, herbs and dukkha offer a flavour explosion...

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Chickpea Protein Balls

These plant-based protein balls are one of our favourite snack recipes. They are loaded with guilt-free goodness and are light and tasty. They are a great way to get legumes into the kids and they can easily be adapted to be lunchbox friendly but...

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Mediterranean Bean Salad with Quinoa

This bean and quinoa salad is one of our most popular recipes! It is not only a satisfying and tasty lunch, but cheap as chips too! We use canned beans (unsalted varieties where possible) for convenience and speed. It is a dish that can be...

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Burrito Bowl

This delectable and colourful bowl is so simple to make, you will want it for lunch every day! You can mix-up the veggies and wholegrain choices for more variety and adjust the spices that you add to the yoghurt dressing to suit.

 

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Gut Healthy, No-Bake Chocolate Weetbix Slice

This gut healthy, no bake slice let's you enjoy chocolate without the guilt. It contains loads of prebiotic rich ingredients (they feed your gut bacteria) and polyphenols (think antioxidants) to boost your energy and nutrition. It is so easy...

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Mango, Maple and Coconut Chia Pudding

This fresh and light breakfast is not only high in protein and fibre to keep you satisfied throughout the morning but so tasty it will become a summer breakfast staple. Fruit and seeds are high in tryptophan, a compound that helps to make...

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Deliciously Nutty, Healthy Granola

Granola hasn’t always had the best reputation when it comes to being healthy! But this granola is different. It is low in sugar, high in fibre, good fats and taste! It is so easy to make and the perfect topper for yoghurt, porridge or fruit...

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Low Chemical Hummus - Suitable for The RPAH Elimination Diet

Most people, even those with the 'windiest tummies' can tolerate a small amount of legumes. We recommend starting with a teaspoon of hummus or canned brown lentils (rinsed well) if you are unsure and gradually increasing the amount to establish...

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Gut Healthy Banana Muffins

The beauties are a favourite in my household! They are a healthy and delicious option for the kids and a good way to ensure they are having some wholegrains in their diet. Perfect for that afternoon slump too, when you need a sweet treat without...

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Mango, Ginger and Turmeric Smoothie Bowl

Reducing inflammation in your body can be key to supporting good gut health and immunity. This smoothie bowl incorporates all the anti-inflammatory goodness of ginger and turmeric with the deliciousness of mango to get you started! Add extra milk...

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Easy Paper-Bake Salmon

This is one of our favourite heart-healthy recipes and is not only delicious but quick and easy.

All wrapped up in baking paper, it can be prepared ahead of time and simply popped into the oven 15 minutes before you are ready to eat.

With...

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Mental Health in the Workplace

A Three-Step Approach to Start Addressing It

When we discuss mental health, we tend to think of diagnosed clinical conditions like depression and anxiety, however such narrow definitions leave many Australians, who are suffering poor mood and...

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Healthy Apple Strudel

There is such as thing as a ‘healthy dessert’ and we have found it! Try this delicious take on a family favourite without the excessive calories. Mix up the spices to suit your taste buds or the fruit to add more variety to your day....

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Healthy Vegetarian Pizza

Who doesn’t love pizza? Well now you can feel good about it too! This healthy homemade vegetarian pizza is light and tasty and delicious hot or cold. Serve with a side salad for added goodness.

Serves 4

Prep time: 10 minutes. Cook...

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Lactose Intolerance

What is lactose?

Lactose is a sugar that occurs naturally in all animal milks (including cows, goat and sheep). Lactose intolerant people have low levels of lactase, the enzyme that breaks down lactose. Most people who are lactase-deficient...

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5 top tips for setting up a healthy home office

Nearly three years on from when WFH became a part of our vocab, and it looks like remote, or at least hybrid and flexible working is here to stay. There’s no excuse anymore for a dodgy WFH set-up - your home office should motivate you...

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