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Kara's Organic Kitchen

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Australia
Melbourne, VIC
Kara's Organic Kitchen

Organic ready made meals, grazing boxes, cupcakes, raw slices and kids catering made by a Nutritionist.

26/11/2025

WELLNESS WEDNESDAY

Food labels are becoming harder to read! Hidden ingredients that harm our health are more common in our every day foods.

Today I have focused on artificial colours as this topic is very close to my heart and is the very reason I do what I do. Every single cake I make using natural and organic ingredients overwhelms me with joy and gratitude that the person receiving it is getting the very best. That I am nourishing the developing brains of our children contributing to health.

Thank you so much for watching. Please send me feedback.

And don't forget. Nourish your body and it will nurture you back!

Kara 💜

19/11/2025

WELLNESS WEDNESDAY!

Welcome!
Today's topic is LYMPHATIC HEALTH.

I focus on 4 key areas that impact our body's ability to maintain a healthy lymphatic system, contributions to poor lymphatic flow and how to improve it at home.

1. STRESS - How to manage stress that also improves our lymph.
🌿 Diaphragmatic breathing is great for this. Deep belly breathing acts as a lymphatic pump, stimulating lymphatic flow to the extremities. It also activates our para sympathetic nervous system that promotes rest and relaxation. I like to do 10 deep belly breaths every morning when I wake up and it's also great when driving!

🌿Exercise. Lowers stress hormones, stimulates endorphins, increases energy and stimulates lymphatic flow due to muscle contraction.

2. SLEEP
🌿Aim to eat dinner early and focus on smaller portion size. This helps the body focus more on waste removal and reducing inflammation and less on digesting food.

🌿Aim for 7-9 hours of uninterrupted sleep

🌿Avoid sugary desserts late at night that spike cortisol and inflammation as this negatively impacts sleep quality.

🌿Avoid caffeine at night. It takes caffeine 8 hours to be eliminated by the body. This affects our ability to sleep deeply and is also a diuretic and contributes to dehydration.

3. HYDRATION
🌿Sip on small mouthfuls of filtered or boiled room temperature water throughout the day. Avoid big gulps of water as this affects your blood and electrolyte balance. I like to fill a water bottle so I know how much water I am consuming.

🌿Caffeine free herbal teas and fruits and vegetables contribute to healthy hydration.

4. SITTING STILL
🌿Every morning when I wake up I like to massage my abdomen in a clockwise motion. This aids digestion, gets lymph moving and stimulates my metabolism.

🌿When getting out of bed, dynamic stretches help to get muscle contraction going which stimulates lymph flow. I also like to jump up and down and move and shake my body.

🌿For our office workers - bouncing on a fit ball, standing desks, moving your body every hour, having lunch outside with your bare feet on the earth, jumping up and down all help to support healthy lymph flow.

See comments for NUTRITION

17/11/2025

Healthy Gluten free apple muffins!

I adapted this recipe from the and made a few tweaks to make it healthy and more wholesome.

Here's what I changed:

🌿 Lowered the sugar to 1/2 cup and used organic raw sugar (coconut sugar would also work great in this recipe)

🌿 Swapped the vegetable oil with olive oil

🌿 Kept the skins on the apples to boost fibre content

🌿 For the struesel topping I replaced half the flour with almond meal and added some oats

They turned out so beautifully moist, not too sweet and were absolutely delicious! Perfect for a blood sugar friendly morning tea 😊.

INGREDIENTS

Struesel topping:
1/2 cup gluten free flour
1/4 cup almond meal
1/4 cup oats
1 tsp cinnamon
1 tsp vanilla
1/4 cup coconut sugar
3 tablespoons butter or coconut oil

Melt butter/oil and add all ingredients in to a bowl. Mix to combine. Set aside.

Muffins:
1/2 cup organic raw sugar or coconut sugar
55g butter or coconut oil - melted
2 tablespoons olive oil
75g unsweetend yoghurt (I used coconut) - room temp
2 large eggs - room temp
1 tsp vanilla
240g gluten free flour (2 cups)
1 1/4 teaspoons baking powder
1/2 teaspoon baking soda
1/2 teaspoon xanthan gum (do not add this if your gf flour already has xanthan in it)
1/4 teaspoon salt
2 teaspoons cinnamon
1 teaspoon ginger
3 medium apples - chopped. Keep skin on

METHOD

Preheat oven to 180 degrees and Place 12 muffin cases to a muffin tin.

In a large bowl whisk melted butter or oil, olive oil, sugar, eggs, vanilla and yoghurt.

In a separate bowl, whisk all dry ingredients until combined.

Add dry ingredients and chopped apples to the wet ingredients and gently mix with a spatula until combined.

Spoon batter into lined muffin holes. Sprinkle a generous amount of the struesal topping on each muffin. Bake for 20-24 mins or until golden.

Allow muffins to cool in the pan for 10 mins then transfer to a wire rack to cool. Serve warm or at room temperature.

Enjoy! 😊

13/11/2025

Thursday morning roses 🥰

Light, fluffy, and full of delicious flavour! Made lower in sugar, with wholesome ingredients, natural colours and lot's of love.

If you're into healthy indulgence. DM or head to www.karasorganickitchen.com.au to order your next batch of organic celebration cupcakes 🧁

12/11/2025

WELLNESS WEDNESDAY!

A place for all things health, wellness and personal experiences. Feel free to join in the conversation and please let me know what you would like to talk about next! Bare with me, I'm getting used to being in front of a camera and I think I got a bit repetitive at times 😂.

This weeks topic is all things young girls, puberty, body changes and little things I wish I knew when I was young.

Key points:

🌿 Key nutrients for this stage of life:
CALCIUM - VIT D - ZINC - IRON - IODINE - OMEGA 3s - MAGNESIUM. Always consult a healthcare practitioner before supplementing.

🌿 Protein requirements:
1.3 - 1.8g per body weight

🌿 Carbohydrate requirements:
3.5 - 5.5g per body weight

🌿 Due to increased school demands, life stressors and reduced sleep due to a later realease of melatonin, rest and time away from screens is vital for optimal development, rest and recovery!

🌿 Periods can take up to 2 years to become regular. If your child is experiencing irregular periods after this time frame seek support from a health practitioner.

🌿 Be kind to yourself and seek support!

Thanks for watching 😊

09/11/2025

Twas a snack pack Sunday! 🙌

Made with love straight from my organic kitchen 💜 simple organic food for little party people 🥳🎉

Each pack includes:

🌿 Homemade organic Margherita pizza

🧁 Organic cupcake

🍿 Hand popped organic popcorn

🍉 Fresh seasonal organic fruit cup

Everything is wholesome, fresh and full of the kind of food I'd make my own family. No artificial colours and additives in sight! Perfect for birthday's, play dates or anything worth celebrating! 💜

*This particular order was custom made with an extra pizza that replaced the cupcake 😊

08/11/2025

Sweetness that loves you back!

Organic cupcakes that are lower in sugar and baked with real ingredients. The perfect guilt free indulgence!

Available in:

🧁Luscious chocolate
🧁Vanilla bliss
🧁Red velvet
🧁Blueberry lemon

Send me a DM or visit www.karasorganickitchen.com.au to order your favourite flavour 💜

06/11/2025

How to make your very own organic cream cheese!

It's so easy! This is the same recipe and process I used for my husbands and daughters birthday cakes. It's creamy, light, delicious and free from additives, gums and preservatives.

INGREDIENTS

2L organic milk
1 teaspoons salt
5 tablespoons lemon juice or vinegar

METHOD

Pour the milk into a pot and heat on the stove until it simmers. Add salt and stir for 1 minute. Add lemon or vinegar and let it simmer for a few minutes (no stirring). You will see the curds start to separate from the whey (the liquid).

Gently agitate the milk with a wooden spoon to further separate the curds. Once fully separated (5 mins) place a bowl with a seive and 2 layers of paper towel or cheese cloth. With a slotted spoon gently spoon the curds into the seive. Once finished let it sit for 20 minutes to cool. Be sure to reserve at least 1/2 a cup of the whey liquid.

Once cooled. Place the curds in a food processor or blender along with the 1/2 cup of whey liquid. Blend until smooth. MAKES 435g of cream cheese.

There you have it! Simple, wholesome and so easy. Try mixing in some olive oil, roasted garlic and your favourite herbs for a delicious savoury treat. Or use in your favourite cheesecake recipe like I did. My daughter said it was the best cheesecake she's ever had! And people couldn't stop commenting on how light it felt.

Until next time. Nourish your body and it will nurture you back! 🙌🌿💜

05/11/2025

WELLNESS WEDNESDAY WEEK 2

Welcome to Wellness Wednesday!

A sharing of all things Nutrition health and wellness. Personal experiences and practical and convenient tips to incorporate into your life to feel healthier and balanced.

Be sure to join in the conversation and let me know what you would love to talk about next 😊

Oh. And bare with me. I'm getting used to being on camera 😂🙈

TODAY'S TOPIC

Today's topic talks about a common theme among many dinner tables that could be causing blood sugar disregulation, reduced sleep quality, brain fog and gut dysbiosis.

Eating sugar drinks with meals and consuming dessert straight after dinner. So how does this happen?

Due to the quick digestion of sugars. Our bodies favour digesting the sugar first leaving our savoury protein meal to ferment in the gut. Fermentation leads to imbalanced microbiome, gas, bloating, pain and inflammation. This is the case for both drinking sugary drinks with meals AND consuming sugar after dinner.

Our sleep quality also gets impacted by consuming sugar at night. Spikes in blood sugars also spike cortisol and adrenaline. Which tell our body its time to wake up! (This is why cortisol is at its peak in the morning). Therefore leading to issues not only getting to sleep, also our quality of sleep throughout the night. Leading to brain fog, headaches, reduced mental clarity and sharpness and lack of focus.

So what can we do instead?

Let's save our sweeter treats (preferably made with quality wholefoods) for during the day and sip on room temperature water with our meals 😊. Your body will feel lighter, more energetic, your sleep quality will improve and you will wake up feeling more refreshed! Such a simple change that can make a big difference. You've got this! 💪

Thank you for watching! 😊🌿

04/11/2025

Happy birthday to my husby! 💜

A little birthday magic in my kitchen today 😍

This strawberry cheesecake is extra special, made with my own homemade cream cheese using 100% organic ingredients. As a Nutritionist I love showing that indulgence can still be wholesome when made with real food!

My love for you my darling, is as genuine as this cake! 🥰

29/10/2025

INTRODUCING WELLNESS WEDNESDAY'S

Each week I'll be sharing a quick video on all things nutrition, health and wellness. Personal experiences and practical and convenient tips to incorporate into your life to feel healthier and balanced.

Be sure to join in the conversation, save your favourites and let me know what topics you'd love to cover 😊

P.S Bare with me. I'm still learning how to be comfortable on camera 😂

*If you are experiencing unwanted symptoms, please seek advice from a qualified healthcare practitioner. We are here to help!

TODAY'S TOPIC

Eating for your constitution!
Today's topic talks about the importance of eating foods YOUR body likes. Removing the word 'diet' which often leads to short term gains and not long term health. Tuning in to yourself and what makes your body thrive. I have included some personal experiences of how making this change impacted my health in a positive way.

In time's of dis-ease and illness, sometimes we need to make changes to our eating to accommodate healing. However, for everyday living removing the 'one size fits all' idea of health and shifting focus on what makes YOU feel good is a positive and longer lasting way forward to a healthier you.

28/10/2025

Rainbows 🌈 and berries 🍓 and butterflies🦋 Oh my!

Luscious, organic vegan spelt chocolate cake! I love using spelt. An ancient grain that is gentler on the digestive system than processed wheat, and higher in protein. My cakes are lower in sugar than commercial cakes too! And no artificial colours to be seen! 🙌

Organic wholefoods + lower sugar content + natural colours + higher in protein + ancient grains = happy tummies and happy brains!

DM to order a natural and organic cake from me 😊💜

27/10/2025

Pastel Rainbow Delicious 🌈 🧁

Soft, fluffy, lower in sugar - these organic fluten free, vegan cupcakes are topped with smooth pastel rainbow frosting made with natural and organic plant based colours.

No artificial colours and dyes! No hyperactive triggers and gentle on tummies 🥰

Healthy. Wholesome. Homemade 🌿

DM to order 💜

www.karasorganickitchen.com.au

20/10/2025

Teriyaki chicken done clean!

Why is this dish unique?

✅️ I make my sauce from scratch
🌿 Organic ingredients
✅️ Refined sugar free
💪Higher in protein
🚫 Zero additives, flavour enhancers, artificial colours
🌿 Ethically sourced chicken
✅️Lower in sodium
💜 Nutritionist formulated using wholefoods to ensure optimal nutrient levels and macronutrient ratios.

No need to compromise your health to enjoy your favourite dish. Make it nourish you instead! 💪

DELIVERY NOW AVAILABLE

www.karasorganickitchen.com.au (link in bio)

Address

Melbourne, VIC
3977

Opening Hours

Monday	9am - 5pm
Tuesday	9am - 5pm
Wednesday	9am - 5pm
Thursday	9am - 5pm
Friday	9am - 5pm
Saturday	9am - 5pm
Sunday	9am - 5pm

Telephone

+61421215576

Website

http://karasorganickitchen.com.au/

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