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04/06/2025

Looking forward to this bowl of goodness on this frosty wintery night!

🥘 Mexican Chicken Tortilla Soup

500gms Shredded Chicken
1 onion
Garlic
Grated Carrot, zucchini, capsicum - anything you like
Bone broth / Stock - 750ml
Tinned Tomatoes
Frozen or tinned corn
Tinned Beans, black, kidney, navy whatevs your preference
Mingle Taco seasoning - 1tblsp
Chilli powder or flakes of you like it spicy
S + P

1. Cook off the onion, garlic, carrot and any other veg for four mins
2. Add the stock, tinned tomato, seasoning, s + p, 🌶️ and simmer for 10 mins
3. Add in shredded cooked chicken, corn and beans. Simmer 5 mins.

Serve.
Hint: Lovely with avocado, and a handful or organic corn chips!

25/08/2024

Sunday lunchin’
Back to basics after a week of sickness.

Just missing the avocado 🥑
Why the heck are they on the price ⬆️ again?

26/12/2022

Boxing Day Dinner vibes!

After a day of eating differently to what we are generally used to for Xmas yesterday, I was surprised at how excited I was to get a fresh salad and some lean organic sausages in for dinner and not for reasons like guilt and macros!
Simply put, when I eat in excess and consume more processed foods than I usually would, I tend to end up with a low mood and zero energy and motivation in the following days. That good ol’ gut/ brain axis at work!

Would I change what I ate yesterday or do I regret the quantities?
Absolutely not! It’s what you do consistently that matters.
My feelings are that if just one day is all it takes to set you off your track then perhaps it wasn’t your ‘right track’ to begin with.

Be kind with your words to yourselves these holidays and remember it’s what you do most of the year that establishes your health!

27/11/2022

Enjoying a protein loaded collagen coffee ALONE on the balcony after a tough bootcamp because the children are still sleeping.
What witchcraft is this?!?

Happy Monday to all!

25/10/2022

🫵🏻 Protein Day 💪🏻

Today was 5am run group and with a busy work day and after school program ahead of me, meal prep is the key to ensuring I can hit my daily protein target.
Also, I love the added bonus of not having to spend any energy on deciding what to eat!
Any day that I am eating above 100gms of protein, I notice I’m not hungry, or thinking of food and never reaching for a little snack so with that in mind, today I’m aiming for upwards of 120gms.

Here’s how that’s broken down:
Breakfast - Collagen coffee 15gms & 2 organic eggs scrambled 12gms

Morning tea - Protein shake with a shot of coffee 22gms

Lunch - 120gms Tuna plus Salad 30gms

Arvo tea: 2-3 snack balls 5gms

Dinner: Chicken mince Mexican stir fry with veg 30gms.

Reach out for a FREE discovery session if you are looking for more energy, meal planning and prep help, your individual macronutrients calculations or assistance with intolerances and allergies! I’m here for all of it and more 🥑❤️

Cheers,
JK

29/09/2022

Tonight’s dinner at Camp Koernig Byron Bay.

Peri Peri Chicken salad with some local beetroot fermented kraut and local organic greens.

What’s your favourite camping go to meal that doesn’t require too much prep or clean up???

My lil’ family have indulged a little in the past few days with takeaway sushi and some maccas fries, multiple vegan brownies at the farmers markets, short cut meals because I haven’t wanted to cook (or clean!) and prob a few too many iced lattes/ iced chocolates. And whilst I don’t at all feel guilty about eating without my usual level of planning, I was craving some REAL FOOD and this easy salad has hit the spot and more importantly my aim of avoiding dishes coz I am on holidays after all!

24/09/2022

Nourishment still a big priority on our two week camping trip to Byron!

The fam bam have had a big day of continuing setting up our mud pit campsite, shopping and cafe-ing, Byron seaside markets, pool time, jumping pillows, bikes and skateboards - the kids are absolutely wrecked after a 5am start (thank you Indy Wolf😑)

This meal should see them through to tomorrow, with any luck!

12/09/2022

Wondering about balancing your minerals?
Our bodies require a wide range of minerals in order to produce energy.
When our minerals get depleted, the body’s ability to produce ATP (our main energy source) decreases which in turn slows down your thyroid and our metabolism.
When our metabolism and thyroid slow down, it causes gut disruption and lower levels of stomach acid which results in slower transit times, bloating and an increase on the load for our liver detoxification pathways.

One of the best ways to ensure you are hitting those micronutrients targets is to eat a range of different fresh foods (sustainable sourced and not processed) daily and to make sure main meals are a great mix of protein, good fats, high in fibre and carbohydrates, as consistently as possible.

Today’s lunch is covering all bases:
• Organic Chicken and organic egg and nitrate free bacon for protein
• Olive oil (dressing & air fryer chicken), avocado, natural smoked nitrate free bacon and seed crackers covering the good fats
• A range of colourful veg and seed crackers for fibre and of course carbohydrates.

Hint: For those feeling like their hormones are not balanced optimally at present, it’s a great idea to eat your protein first, then fats followed by your fresh food carbs to assist in balancing your insulin levels and hormone production.
If you would like assistance with determining your mineral status and balancing your micro & macronutrients, please get in touch for a complimentary coaching session before September 21st. Or see previous posts for an intro special!

06/09/2022

Big Lunch 🥗
Loving the portioned meal boxes!
Protein 25gms ✅
Low carb grain free crackers ✅
Fats - Avocado ✅
Salad items ✅
Homemade dressing ✅
This should satisfy after a 7.5km run this AM.

05/09/2022

3 x Nutrition Sessions for $99!*
Step into Spring with some nutritional support from Nourished Health Co.
We are offering three 45-minute sessions including meal plan and weekly online support for just $99 to all first time clients.
Whether you are looking to fill some nutritional gaps, concentrate on your macros, improve your energy, sleep and performance or support/workout intolerances - we can help you move in the right direction towards your health and wellness goals.
Email nourishedhealthco@gmail.com to get started!
Appointments available online and in person.
Offer valid to Tuesday, September 20th, 2022.
*discount applies to new clients only, are payable in full and all sessions expire 3 months from initial consult.

12/08/2022

Officially a supplier of Oborne Health Supplies! 👌🏻
So satisfying flicking through all these wonderful supplements and products - I want one of EVERYTHING!
So many of my fave brands, all in one place!
If you would like any assistance with any supplements and what might be suited to you or if you wish to discuss your vitamin and mineral intake, please email nourishedhealthco@gmail.com

26/07/2022

Five things you may not know about me:

1. I am a Nationally Recognised Nutritionist (NRN) with The Nutrition Council Australia (NCA).
2. I’m an accredited Sports Nutritionist, qualified to assist with nutrition and meal planning for anyone over the age of 16, who is looking to improve their athletic capacities.
3. I am an accredited Health and Wellness Coach which means not only am I able to assess other areas outside of nutrition that may be impacting upon health, I am also able to tie in all my knowledge on nutrition and the like and present it to clients in a way that helps them actually move forward with their goals and aspirations.
4. I have two gorgeous and spirited kiddies who have both suffered with food allergies and intolerances since their first few months earthside. They have amazingly strong immune systems in comparison to a lot of their peers, given their restrictions in their diets - all thanks to a well planned out nutritional profile care of their mumma.
5. I’ve just committed to an ‘8-week Challenge’ to make it through this cold and wet Sydney Winter and to ensure I’m getting enough strength work and movement in each week! Day two of 5am bootcamps got me like 😴💪🥑😴
If I can help you in the short or long term with any of your health and wellness goals or concerns, please reach out to me for an initial complimentary 30 minute Coaching session! Online and in-person sessions available🥑

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Opening Hours

Monday	09:00 - 17:00
Tuesday	09:00 - 17:00
Wednesday	09:00 - 17:00
Thursday	09:00 - 17:00
Friday	09:00 - 17:00
Saturday	09:00 - 17:00

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