The Dietitian Studio

24/12/2022

Merry Christmas team from Winnie Wilson (who was far too distracted trying to eat her Christmas themed bandanna but we discarded and managed a cute pic)!

Have a special day, and of course enjoy all of the food! ☺️🎄

24/10/2022

Thanks for having me on again this week ABC Sunshine Coast! I hope you all enjoy the granola! Cheers, jodie ☺️

🥣😋 Looking for a new healthy breakfast idea?

Try this granola from dietitian Jodie Wilson. It could be your next porridge replacement, or add some stewed fruit for a breakfast crumble.

🌰 INGREDIENTS:
1/2 cup pepita seeds
1/2 cup sunflower seeds
2 tablespoons chia seeds
1/4 cup chopped nuts
1/4 cup shredded coconut
1-2 cup whole oats (or gluten-free quinoa flakes or gluten-free cereal flakes)
1/4 cup chopped dates
1 tablespoon olive oil
1 tablespoon maple syrup

👩‍🍳 METHOD
Mix all ingredients well in a bowl and spread over baking tray, pop it in a slow oven and bake- watch it! Serve with your favourite stewed fruit and yoghurt.

📻 Tune in to ABC Sunshine Coast on 90.3 & 95.3FM, on the ABC Listen App and online: https://ab.co/3sy6sl2

19/10/2022

Thanks ABC Sunshine Coast for having me on again this week! I’m quietly enjoying the radio gig! Tune in next Monday morning for another breaky recipe! ☺️

🕺🍉🏃‍♀️Throughout October, we're putting the spotlight on health and encouraging you to check in on what you're eating and how much you're moving.

As part of ABC's "Your Move" project, you'll hear some new recipes and insights with dietician Jodie Wilson on our Breakfast program, Mondays after 6:30am.

Listen live https://www.abc.net.au/sunshine or dial up 90.3/95.3FM on the wireless.

Here's this week's treat 👇😋

HEALTHY BREAKFAST MUFFINS
By Jodie Wilson from The Dietician Studio

1 ½ cups wholemeal SR flour or GF flour
1 teaspoon baking powder
½ cup LSA
1 x tablespoon chia seeds
1 cup milk
2 eggs lightly whisked
½ cup grated cheese
3 spring onions finely chopped
1 bag frozen chopped spinach, thawed and drained
¼ cup fresh herbs
Persian feta, paprika, salt & pepper

Putting it all together:
1. Pre-heat oven to 180°C
2. Lightly grease muffin trays or use patty papers to line
3. Combine flour, baking powder, LSA, eggs and milk into a mixing bowl and combine well
4. Add cheese, spring onions, spinach and herbs and mix well (adjust the flour:milk ratio- the thawed spinach can sometimes throw this out!)
5. Spoon mixture evenly into muffin tins
6. Sprinkle muffins with feta, paprika, salt and pepper
7. Place in oven for 15 mins or until cooked through.

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21/03/2022

How yummy are figs at the moment 🙌🏻This was my breaky this morning… grainy toast, cottage cheese, sliced fig, drizzle of honey and cinnamon to finish. A great toast topping idea or snack option with plenty of fibre, reasonable protein and most importantly, very yummy! Always with coffee 😉Happy Monday 💕

19/02/2022

We definitely overdo Greek fare here but I won’t apologise!! Fresh produce, simple ingredients, very coeliac friendly but most of all, tastes amazing 🤩

06/11/2021

2 ingredient meal coming up perfect for those “on the cusp of Uber eats” kinda nights🤭

1 x tray salmon
1 x bag kale slaw mix

Yep that’s it! All available at coles, Woolies, Aldi and probably others! Will feed 4 for around $16. Optional extras would be a brown rice or quinoa pouch for some grainy low GI carbs or adding some extra love to the salmon such as a dollop of pesto… all things you can have at home ready to go!

We had this for lunch today and it was easy and delish! Happy weekend friends ☺️

27/07/2021

One of the lovely daycare centres I work closely with in paediatric menu development 🍎... such a satisfying and creative part of my business!

08/06/2021

Breakfast apple crumble -you might like to save this one for the next few mornings 🥶

When you are wanting something warm for breakky, this is a great porridge alternative or when the quinoa oats (fellow coeliacs will understand) just don’t cut it😩

Stewed apple
3 x apples (or fruit of choice, I think pear would work well!) peeled and sliced
Sprinkle of cinnamon and brown sugar
1/4 cup water
Put it all in a pot and cook until soft

Granola crumble
1/2 cup pepita seeds
1/2 cup sunflower seeds
2 tablespoons chia seeds
1/4 cup chopped nuts
1/4 cup shredded coconut
1-2 cup whole oats or if wanting gf- quinoa flakes/gf cereal flakes
1/4 cup chopped dates
1 tablespoon olive oil
1 tablespoon maple syrup
Mix all ingredients well in a bowl and spread over baking tray, pop it in a slow oven and bake- watch it!

To assemble, add stewed fruit into a small bowl, add granola on top and pop in microwave for 30-40 seconds. Serve with high protein yoghurt- I like vanilla yo pro and the Aldi high protein yoghurt. And there you have it, dessert at breakfast with all of the key ingredients to get you through the morning. Enjoy!

19/04/2021

Meal prep Monday... busy week ahead so today I’m made a super quick and easy spinach, pumpkin and lentil lasagna ready for the oven tomorrow night and lunches for days!

Scroll through pics for ingredients...

Combine frozen spinach, spring onions a handful of grated cheese and ricotta in a bowl.
Thinly slice pumpkin and precook.
Start layering...
Thin spread of tomato pasta sauce
Layer of lasagna sheets (coeliac friends, these fresh ones are the best!)
Layer of spinach and ricotta mix (use half)
Layer of lentils
Layer of pumpkin....
Repeat!
Finish with third layer of lasagna sheets and top with rest of the tomato pasta sauce
Evenly spread cottage cheese on top and sprinkle with extra grated cheese
Cover and place in fridge until ready to bake
Best made the day before so the sheets soften! Enjoy x

11/04/2021

Toast topping options with a few of my favourite things!

Avo, lean ham, Persian feta, red onion and pepitas

100% nut spread with chia seeds
..and it tastes so much better with some added holiday feels finally 🙌🏻

28/02/2021

At home with my little people today and they requested we pop out for sushi... we had all the ingredients here so we saved some money, and upped the nutrition to put together a sushi platter ourselves...

Sushi tips:

✅ add some quinoa or brown rice to sushi rice for some more fibre & micronutrients
✅choose a quality protein- we had tuna
✅add a good fat- avo
✅add some veg- either in your sushi or if you are like me and prefer them on the side, go with that
✅extra seaweed or sliced up grainy wrap with some olive oil in the oven makes a nice ‘chip’
Platter done!