Liz the Dietitian

Liz the Dietitian Hi I'm Liz a Brisbane based Dietitian and Nutritionist. I love cooking and sharing recipes with you!

29/10/2025

Unlike traditional honey chicken that’s battered and deep fried. This recipe uses cornflour to lightly coat the chicken before sautéing lightly in olive oil for a crisp outer coating.

This Honey Sesame Chicken is cooked all in the one pan - yay for less cleanup!

To get a veg boost, I’ve used pak Choy but g*i lan, broccoli, green beans, snow peas or carrot would all be delicious additions.

INGREDIENTS-Serves 4
750g skinless chicken thigh fillets
3 tablespoons cornflour/starch
2 teaspoons garlic powder
2 bunches pak Choy or baby bok choy
2 cloves garlic
Fresh chilli (optional)
2 tablespoons Extra virgin olive oil

SAUCE:
1/4 cup honey
1/4 cup salt reduced soy sauce
2 tablespoons sesame oil
1 tablespoon minced ginger
2 cloves crushed garlic
1 tsp sriracha

TO SERVE:
Sesame seeds
Cooked rice
Spring onions

METHOD:
1. Cut chicken into rough 3cm chunks.
2. Add to a bowl with cornflour, garlic powder, salt and pepper. Toss to coat evenly in the cornflour.
3. Wash and dry pak choy. Slice into 3cm pieces.
4. Finely slice 2 cloves garlic and fresh chilli to use when cooking the pak Choy.
5. Make sauce ingredients by whisking all ingredients listed in a small bowl.
6. Heat a large fry pan or wok on medium high heat. Add a drizzle of olive oil and cook sliced garlic and chilli for 1 minute.
7. Add chopped greens, 2 tablespoons of the sauce and cook stirring for 3-4mins until just softened. Remove greens, cover to keep warm and set aside.
8. Add 1.5 tablespoons olive oil to the pan with the heat on med-high.
9. Add chicken spread in an even layer and allow to brown on each side before flipping it over (about 4 mins each side).
10. Turn heat to low, add sauce and simmer for 1 minute until it just starts to thicken.
11. Remove from heat and sprinkle with sesame seeds.
12. Serve with cooked rice, veg and spring onions.

27/10/2025

Energy boosting snacks ready in minutes.

With the help of the Multi Pro Food Processor and Blender 

Edamame Guacamole 

INGREDIENTS - serves 4
1 cup defrosted shelled edamame 
1.5 ripe avocados 
Small wedge of red onion
Juice of 1 lime
1 tablespoon extra virgin olive oil
Sprinkle of cumin, garlic powder, salt and pepper
Handful of cherry tomatoes
Crumbled feta to serve

METHOD
To a food processor, add all the ingredients listed except the tomatoes. Blend until mostly smooth. Add the tomatoes for a finely blitz to roughly chop them. Transfer guacamole to a serving bowl or airtight container. Add crumbled feta and a drizzle of olive oil.

Date Caramel Bites 

INGREDIENTS - makes 18
Base layer: 
1 cup or 160g roasted almonds (or cashews)
½ cup pitted medjool dates (room temperature)
1.5 tablespoons melted coconut oil 

Date caramel layer:
¾ cup pitted medjool dates 
⅓ cup almond butter 
¼ cup maple syrup 
2 tablespoons melted coconut oil
1 teaspoons vanilla

To top - 70g melted dark chocolate and 1 teaspoon coconut oil

METHOD
Add almonds to a food processor and blitz until crumbled. Add dates and coconut oil until a wet crumb is formed.  Press a spoon of mixture into the base of a silicon mini muffin patty tray - place in the freezer to set. Make date caramel by blending all ingredients listed until very smooth. Spoon this over the base. Add a drizzle of melted chocolate and set in the fridge or freezer. Store in an airtight container for 7 days in the fridge or 4 weeks in the freezer. 

Creamy Mango Chia Pudding 

INGREDIENTS - serves 3
1 cup frozen or fresh mango chunks 
200ml light coconut milk
100ml water or almond milk
2 tablespoons maple syrup 
1 teaspoon vanilla
¼ cup vanilla protein powder (optional)
1/4 cup chia seeds

METHOD
Blend all ingredients apart from chia seeds until very smooth. Pour into a container and add chia seeds stirring really well. Refrigerate and stir occasionally to help the chia soften - best left overnight. Will keep for up to 3 days in the fridge. 

It’s time to introduce myself ag*in. I’m Liz and incredibly grateful for the support of this online community and for th...
14/04/2025

It’s time to introduce myself ag*in. I’m Liz and incredibly grateful for the support of this online community and for those who share a similar love and passion for cooking, health and nutrition.

I know a lot of people have come to follow me for the recipes I share (and thank you so much for that, it’s opened lots of opportunities for me and is a wonderful creative outlet that I didn’t know I needed).

I also have a passion and love for nutrition education and making it as practical and easy as possible for people to build health and wellness into their day to day life.

Nourish and Thrive was the theme of this beautiful event hosted by thank you ag*in for putting this together.

In particular a focus on women’s health and hormones. The overwhelming response to the event, I believe, is because we don’t talk enough about it! That we are women and our hormones cycle month to month and change as the years pass. These changes can affect every aspect of our lives. Having an awareness and understanding of how nutrition can support hormonal health is so important.

What we discovered about hormonal health and nutrition:

1. Focusing on gut health and promoting a healthy microbiome to support the ‘estrobolome’. This will help support estrogen balance and ease PMS, Perimenopause and Menopausal symptoms
2. Add variety and diversity to the types of plant fibres you eat every day. These are the prebiotic fibres that improve gut health. Aim for 30 plant foods a week!
3. Probiotics and their important role. Supplements can benefit if you take them consistently.
4. Maintaining and building muscle strength for active and healthy aging.
5. Getting enough protein throughout the day to support this and considering the clinical benefits of Creatine for muscle and brain health.
6. Sleep quality and how it’s important for hormonal health, appetite regulation and cortisol levels. Make it a priority as much as you can.

I do offer one on one consultations so please send me a message if you would like to learn more. Also my website coming soon (so I can organise all these recipes for you in an easy to search way - I can’t wait!)

Thanks ag*in,

Liz x

PART 2 of my trolley/product reviews. This week I’ve taken to the yoghurt aisle. And isn’t it just overwhelming! New pro...
25/02/2025

PART 2 of my trolley/product reviews.

This week I’ve taken to the yoghurt aisle. And isn’t it just overwhelming! New products all the time, health claims on every package. It’s hard to decipher what’s a good choice.

I’ve added some options for you to consider and tips for how to choose a good yoghurt.

Please add any more suggestions or products you love to the comments below.

😘🛒

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