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The Authentic Spoon, Maroochydore (2026)

19/01/2026

Once you cook rice this way there’s no going back. This is my take on the classic Louisiana dish “dirty rice”.

SAVE this for an easy way to elevate your side rice dishes.

This is traditionally done with a long-grain white rice but I used risotto to make it creamier.

Dirty Style Risotto Rice ⬇️

Ingredients
1 cup risotto rice
700 ml water
1/2 tsp salt
3 onions finely chopped
2 garlic cloves crushed
3 tbsp olive oil
1 tbsp Cajun spice
Fresh herbs chopped (I used basil)
Crushed almonds to finish
1 tsp chilli flakes to top

Method

🍚Cook risotto rice with water and salt until tender and water is absorbed then set aside, mix well while cooking so it doesn’t stick

🧅 In a seperate large pan heat olive oil and cook onions slowly until soft golden and caramelised

🧄 Add crushed garlic and cook until fragrant then stir through Cajun spice then fold through the cooked rice until well combined and heated through

🌿 Top with fresh herbs, chilli flakes and crushed almonds for crunch

This is the perfect side dish.

Enjoy!
Tess x

07/01/2026

An immune boosting pasta dish for your littlest loves! This one is inspired by “Italian penicillin”. Enjoy! Tess x

07/05/2024

Quick and easy plantbased lentil dahl 👏🏻

You’ll need:

1 tbsp olive oil
1 diced onion
2 garlic cloves
1 tbsp curry powder
1 tsp cumin
1/2 tsp onion powder + 1/2 tsp garlic powder
1/8 tsp chilli powder
Salt and pepper to flavour
2 diced carrots + 2 x diced potato
1 can tomatoes
Bunch of kale
1 can brown lentils washed and drained
1/2 cup coconut cream
Coriander to flavour

Method

1. Pan fry onion in olive oil, add garlic and spices, mix well
2. Add potatoes and carrot
3. Add tomatoes and cook for 5-10 minutes
4. Add lentils & kale
5. Once potato is cooked, stir in coconut cream
6. Top with coriander 🌿

Enjoy!

Tess x

11/02/2024

Today’s breakfast spread, in heaven. Full of fibre, protein and health fats. Your friendly reminder to eat real foods. Your body will thank you for it! I also made this delicious pesto chilli hummus and it’s my whole personality now. 🤍

11/02/2024

This post is close to my heart, having a CMPI bubba as a first time mum was very overwhelming.

We had the symptoms dismissed a few times saying “all babies cry, it’s colic, it’s normal”.

My mum gut and background as a dietitian knew it was more.

It wasn’t until we ended up in ED one day when my suspicions were correct, CMPI.

We went to multiple GP appointments, child health appointments & lactation calls before determining what was going on, and to be honest not many of the health professionals we visited knew much about this, or could answer the questions I had.

So here’s an in-depth summary for anyone currently navigating this.

When we also got diagnosed, a GP said “just go on formula it will be easier for you” - while I have nothing against anyone who chooses to use formula, personally I really wanted to keep breastfeeding, I love the bond. So I was determined to keep going, and anyone else in a similar situation you most definitely CAN STILL BREASTFEED WITH A CMPI BABY ❤️

Even for me as a dietitian I found it tricky to constantly be reading labels, and checking foods I was eating. We are dairy and soy free and my god it’s a HUGE task when you’re sleep deprived and super hungry all the time from breastfeeding lol.

However I task I would do over and over again to help reduce my bubbas symptoms. After about 4 weeks of me dairy and soy free her symptoms were gone and she is so so much happier.

There is nothing worse than seeing your little ones in pain and uncomfortable.

Please let me know if you have any questions, would love to also hear from you if you also have a CMPI bubba and how you found the experience?

Please share with any GPs, midwives, lactation consultants, child health nurses and or dietitians to create more awareness and support for parents and caregivers.

Tess x

14/01/2024

This wall matches my branding love this for me 😂

I’ve also opened my online clinic & are taking on new clients for 2024, love this for you!

If you want to learn more about what it’s like working with me DM me ‘READY’ and let’s chat! 🤍

27/11/2023

I've worked with thousands of clients to help them achieve their goals…

Here's some common trends and things I’ve learnt:

➡️ Most people get too caught up in the “dont’s” when it comes to nutrition, they end up restricting foods or food groups in order to “lose weight” which in turn, creates more of an unhealthy relationship with food leading to the restrict cycle.

➡️ In general, people don’t eat enough vegetables or fibre and increasing these could help them significantly achieve their goals.

➡️ People buy unnecessary powders and supplements that they don’t need.

➡️ It’s completely normal to crave sweets and “unhealthy” foods. You are human, and it’s completely fine to include them in your diet.

➡️ Clients are shocked when they receive their meal plans and I include their favourite “not so healthy” foods, after years of trying to restrict in order to loose weight.

➡️ Getting portion sizes right for your needs is confusing. People tend to eat too little or too much.

➡️ Those who set aside time to shop, meal plan, meal prep and have a structured plan succeed at achieving their goals more than those who don’t.

➡️ Reducing alcohol consumption, sugary drinks and beverages can significantly help to achieve your goals

➡️ If you are relying on coffee for energy throughout the day, you may not be fueling correctly with food, or your sleep quality needs addressing.

➡️ Sometimes it can be just 2 or 3 changes that make a significant difference to your goals. For example, I had a client switch to whole grain bread instead of white, switch to Coke Zero instead of regular Coke and add more veggies to her main meals and she was able to achieve her weight loss goals.

➡️ Those who acknowledge that there is no “quick fix” and who engage in ongoing support maintain their goals long term.

➡️ People sadly have a lot of incorrect information when it comes to nutrition, we spent a lot of time re-educating on common myths surrounding nutrition.

If you need more support, click the link in my bio & let’s work together 💚

Tess x

08/11/2023

💚

04/11/2023

🚨It’s almost summer which means fad diets from the wellness world are about to shine. 🤦🏽‍♀️  Wait, what are fad diets?

They are ‘quick fix’ diets that promise fast weight loss results, that don’t work long-term.

Fad diets may sound promising, but they often come with red flags.

Here's how to identify one:

🚫 Extreme Restrictions: diets that cut out entire food groups, promise rapid weight loss, or label foods as 'good' or 'bad' are often fads.

⚖️ Unsubstantiated Claims: watch out for diets that make bold claims without scientific evidence, and are built on anecdotal claims.

🛑 No Individualisation: fad diets follow a one-size-fits-all approach, ignoring your unique needs, preferences, and health conditions.

🌐 Rigid Rules: fad diets are strict and often difficult to maintain long-term, leading to yo-yo dieting. They might have rules about what you can eat, how much, and when.

💰 Costly Products: if a diet requires pricey supplements, shakes, drops, powders or exclusive products, red flag.

📆 Short-Term Focus: fad diets prioritise quick results over long-term health, setting you up for disappointment.

💔 Negative Messaging: diets that promote guilt, shame, or obsession with body image can harm mental health.

🏃‍♂️ Promotes 'Detox' or 'Cleanses': your body has its natural detox system. Diets that claim to 'cleanse' are often fads.

Remember, sustainable changes should focus on overall health and well-being, not quick fixes. Fad diets can be a slippery slope to disordered eating. They promise quick fixes but often do more harm than good. These diets can create an unhealthy obsession with food and lead to restrictive eating patterns. Your relationship with food should be one of nourishment and balance, not extremes.

If you want to make better choices for your long-term health, let’s work together. Join my waitlist, link in my bio. Your long-term well-being is worth it! 💚

Tess x   

02/11/2023

Grocery cost are currently wild 🤑

Here are some tips that may help you to still eat healthy on a budget.

✅ Plan meals: create a weekly meal plan and shopping list. This will help you buy only what you need and reduce food waste.

✅ Buy in bulk if you can: purchase non-perishable items like grains, legumes, and canned goods in bulk to save money in the long run.

✅ Seasonal and local produce or markets: opt for seasonal fruits and vegetables, as they are often cheaper and fresher. Visit local farmers' markets for budget-friendly options.

✅ Frozen or canned items: frozen fruits and veggies or canned legumes are usually more affordable and have a longer shelf life. Aim to choose options without added sugar or salt.

✅ Store brands: store brands or generic products are often less expensive than name brands and offer similar quality.

✅ Cook at home: eating out can be costly. Cooking your meals at home allows you to control ingredients, portion sizes, and costs.

✅ Reduce meat consumption: meat is often one of the most expensive parts of a meal. Consider incorporating more plant-based protein sources like beans, lentils, and tofu into your diet.

✅Plan leftovers: cook larger batches and plan for leftovers. You can reuse ingredients for multiple meals, saving time and money.

✅ Avoid impulse buys: Stick to your shopping list to prevent unnecessary spending on items that aren't essential.

✅ Limit eating out: reserve dining out for special occasions, as restaurant meals are often more expensive than homemade ones.

Any other ideas? Let me know below! 👇🏼

By implementing these tips, you can make nutritious choices and maintain a healthy diet without straining your budget.

Tess X

01/11/2023

Hey babez, let me enjoy my toastie in peace 🥰

19/10/2023

The line up 🥑

The Authentic Spoon

19/01/2026

07/01/2026

07/05/2024

11/02/2024

11/02/2024

14/01/2024

27/11/2023

08/11/2023

04/11/2023

02/11/2023

01/11/2023

19/10/2023

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