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12/01/2022

Had the pleasure of assisting with the creation of this delicious product Now available online and at selected supermarkets! My favourite at the moment is strawberry cheesecake 🍓

09/08/2021

GI or glycaemic index, is a measure of how quickly or slowly a carbohydrate is broken down into glucose (or sugar) and released into the blood stream. ‘Low GI’ means that it is released more slowly, causing blood sugar levels to be more consistent and controlled which can help you to feel fuller for longer and give you sustained energy throughout the day. ‘High GI’ means that the carbohydrates are broken down more quickly and released into the blood stream faster, which can cause a ‘spike’ in blood sugar levels that will come down shortly after and can make you feel hungry and lacking energy. Having low GI foods can be beneficial for a lot of people, it can be useful for overall health, help to increase fibre intake, weight loss, or people who suffer from diabetes or PCOS.
Low GI foods include: most fruits, milk and dairy foods, grains such as rolled oats, wholegrain bread, pasta, rice (such as basmati) and so many more! Adding protein or acidity to your meal can also lower the GI!
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Always talk to a qualified Dietitian or GP to see what’s best for you 🤗

26/07/2021

Peanut Vege Udon Noodles 🥬
Chop 1/2 capsicum, 1 onion, 1 carrot, 3 bunches bok choy. Boil 1 packet of dried udon noodles (or soba) for approx 8 minutes and at the last minute add the bok choy, drain and set aside. In a pan, heat a splash of olive oil, add the rest of the veg and fry for 3-5 minutes until softened. Add 2 eggs to the pan on one side whisk together in the pan and allow to cook for 1-2 minutes then break up in to smaller pieces, add the noodles, 1 tbsp soy sauce and 1 tbsp peanut butter, add chilli, salt and pepper as you wish.
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22/07/2021

Coffee facts ☕️ a lot of clients come to me saying that they’re trying to quit coffee and that it’s ‘bad’ for them which actually isn’t true for the most part. If you’re like me, caffeine can make me feel anxious and give me heart palpitations if it’s too strong so I tend to steer away from it for this reason 😅 however it doesn’t seem to affect some people at all.
Here’s some interesting info about coffee:
☕️ a cup of coffee contains anywhere from 30-120mg of caffeine
☕️ It’s recommended to have no more than 3-5 cups per day and can contribute to your overall fluid intake for the day
☕️ It’s always good to keep an eye on how much fat and sugar you’re adding and if you’re looking for a lower calorie option, having it black or using skim milk, almond/low fat soy/oat (with calcium added of course) can be a great way to increase your calcium intake
☕️ coffee on its own has little to no calories
☕️ caffeine may help enhance sports performance
☕️ higher amounts can be linked with anxiety, poor sleep, an upset gut and an increase in heart rate
☕️ there is some evidence to suggest that moderate amounts of coffee is linked to a decreased risk of some cancers, type 2 diabetes and heart disease
☕️ coffee contains polyphenols which contain antioxidants, vitamins and minerals
☕️ it’s recommended to have less than 200mg of caffeine per day whilst pregnant
Hope everyone is staying safe during this uncertain time!

19/07/2021

Happy Monday! For me it always feels so good to start the week off with a good workout, stretch and breakfast 🧘🏽‍♀️✨

16/06/2021

The best way to spend the long weekend 🌿⛺️🥾
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10/06/2021

The easiest soup you’ll ever make! It’s is the best thing when it’s freezing cold 🥶
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Ps. Comment or message me with blog or recipe ideas that you’d like to see 💡
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13/05/2021

The most delicious Mediterranean inspired Pulse Penne Pasta 😋
- 1 box Pulse Penne Pasta
- 1 small tub of low fat ricotta or 1 block of Greek feta
- olive oil
- 2-4 large garlic cloves or minced garlic
- 1 sliced red onion
- 5 anchovy fillets
- 60g sliced kalamata olives
- 1 punnet cherry tomatoes
- 2 large handfuls baby spinach
- Chilli flakes and pepper to taste
What to do:
- Roast tomatoes in the oven at 180 degrees with a drizzle of olive oil, 1 garlic clove and pepper for 10-15 mins (if you’re using feta, add that as well)
- Meanwhile boil pulse pasta, reserving some of the water
- Add olive oil and red onion to a large pan and sauté until soft, add garlic, anchovies, olives and spinach
- Remove tomatoes from oven and mash slightly (mash feta also if using feta)
- Add tomato and ricotta to pasta sauce as well as some pasta water, stir pasta through gently, add pepper and chilli flakes 🍝
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10/05/2021

Whether it’s with food, nutrition, exercise, work or your mind, it always comes down to balance ⚖️

23/02/2021

Love those perfect hiking days, when the sun is out, shines through the trees and it’s not too hot 🌞🌿

21/02/2021

The best kitchen is an outdoor kitchen 🍴🌊
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18/02/2021

Cheeky Greek at home!? Vego Falafel bowl with tabouli salad (parsley, baby spinach, cucumber, tomato, olives, lemon juice and olive oil), pita bread toasted lightly in a pan, feta, hommus, pickled onion and garlic yoghurt dressing (Greek yoghurt, lemon juice, garlic, pepper) on top! Honestly 🤤
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Address

Adelaide, SA

Website

http://km-nutrition.com/

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