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Tara Tackles IBD, Melbourne (2026)

27/01/2026

Greek yoghurt and refined sugar free banana bread, recipe by Chat GPT 👇🏻 I requested the addition of seeds to boost protein content.

Nice and soft. If you have a sweet tooth, I would recommend upping the amount of sweetener used.

- 3 ripe bananas
- 3 Medjool dates, pitted
- 2 eggs
- 1/3 cup olive oil
- 3tbsp honey or pure maple syrup
- 1/2 cup full-fat Greek yoghurt
- 1 cup wholemeal spelt flour
- 1/2 cup plain flour
- 1.5tbsp chia seeds
- 2tbsp flaxseed meal
- 2tbsp h**p seeds
- 1/2tsp baking powder (only if banana isn’t very ripe; omit if banana is ripe as not needed and can cause loaf to collapse when cooking as too much acid)
- 1tsp baking soda
- 1/2 tsp cinnamon
- Pinch salt
- Optional: sprinkle of sesame seeds on top, and maybe an extra banana sliced to decorate the top too

*Soak the dates in hot water 5-10mins; strain and mash with a fork. Mix together all ingredients. Rest batter for 5-10mins. Bake at 170C fan-forced for 50-60mins.

25/01/2026

Quick and easy homemade tabouli. 🌿 🍅 I know it’s missing a few traditional ingredients, but it still tastes so good and alike the OG that, for how simple it is, I don’t even care. Just parsley, tomatoes, olive oil, lemon juice, salt and pepper, and a bit of Spanish onion if you wish. Perfection 👌🏻

22/01/2026

Teriyaki beef + veg + rice for dinner, plus extra for post-partum freezer prep. Homemade sauce 👇🏻

Serves 2 (with extra sauce-iness):
- 1/2 cup soy sauce
- 1/4 cup mirin
- 1/4 cup sake
- 3-4tbsp preferred sweetener (I did 2tbsp rapadura sugar and 1tbsp honey)
- Garlic/ginger/sesame seeds (optional)
- 1tbsp corn starch + 1tbsp water for slurry to thicken

18/01/2026

Homemade granola re-stock 👇🏻

Dry ingredients:
👉🏻 1.5 cup rolled oats
👉🏻 1/2 cup mixed nuts, chopped (I typically use almonds, pecans and walnuts) (leave out if nut free and substitute with a few more seeds instead)
👉🏻 3tbsp mixed seeds (I typically do 50/50 pumpkin and sunflower seeds)
👉🏻 2-3tbsp coconut flakes
👉🏻 1.5tsp cinnamon

Wet ingredients:
👉🏻 1.5tbsp coconut oil, melted
👉🏻 4tbsp honey or pure maple syrup to taste (use maple syrup to keep this vegan)

*Bake for 18-22mins at 160C, tossing once half-way. Cool completely then crumble, mix through dried goji berries and store in a glass jar.

15/01/2026

More post-partum and lactation/recovery friendly food prep: banana, oat and Greek yoghurt muffins. Trying to maximise protein, calcium and iron in snacks. 👇🏻

Ingredients for 12 medium muffins or 24 mini muffins:
- 2 ripe bananas, mashed
- 2 eggs
- 1/4 cup honey or pure maple syrup
- 1tbsp rapadura sugar (or preferred type of granulated sugar)
- 1/4 cup olive oil or melted coconut oil
- 1/4 cup Greek yoghurt (add 1-2tbsp more oil if not using yoghurt)
- 1tsp vanilla
- 3-5 Medjool dates, pitted and finely chopped
- 3-4tbsp hot water
- 1tbsp chia seeds
- 1 cup rolled oats
- 1 cup wholemeal spelt flour
- 1tbsp ground flaxseed
- 1.5tsp baking powder
- 3/4 tsp baking soda
- 1tsp cinnamon
- Pinch salt
- Optional Mix-ins; I did a combo of frozen blueberries and raspberries, and dark chocolate chunks; could also do shredded coconut, nuts, pumpkin seeds etc
- Optional for lactation boost: 1tbsp brewer’s yeast

*Soak dates and chia seeds in the hot water for 5-10mins to soften. Combine all ingredients and let sit for 10mins before baking at 160C fan-forced. I did 20-22 mins for mini muffins.

According to Chat GPT’s calculations, and not including the optional mix-ins, this gives you:
- 40-43mg calcium per mini muffin (when dividing the above into 24); approx 3-4% daily required intake (coming mostly from the Greek yoghurt and chia seeds, followed by oats)
- 1.9-2g protein; approx 2.5% daily intake (coming mostly from the egg, oats and spelt flour, followed by yoghurt)
- 0.27-0.31mg iron; approx 2.5% daily intake (coming mostly from the spelt flour and oats)
While these muffins obviously aren’t much alone, this makes them great, nutrient-dense snacks for post-partum healing and for breastfeeding women, in combination with a wider diet of nutritious meals.

13/01/2026

Oats and seeds choc chip cookie, lactation-friendly. Will definitely be making more of these to store in the freezer! 🍪 👇🏻

Ingredients for 16-18 cookies:
- 1.5 cups rolled oats
- 1 cup wholemeal spelt flour
- 2tbsp ground flaxseed
- 1tbsp chia seeds
- 2tbsp pumpkin seed
- 1tsp baking powder
- 1/2 tsp baking soda
- 1/2tsp cinnamon
- Pinch salt
- 2tbsp rapadura sugar
- 1/4 cup + 3tbsp honey or pure maple syrup
- 1/3 cup fat of choice (coconut oil, olive oil or butter)
- 1 egg
- 1tsp vanilla
- 1/3-1/2 cup dark chocolate chunks

*Refrigerate dough before baking for 10-12 mins at 160C fan-forced. Rest on the tray for at least 5 mins to set before consuming.

Optional - add some Brewer’s Yeast for additional lactation support.

09/01/2026

Chocolate brownie/Lamington energy balls for post-partum meal prep and to support breastfeeding / lactation 👇🏻

Ingredients to make approx 25 balls:
- 1.5 cups rolled oats
- 1/2 cup flaxseed meal (or make fresh by blitzing linseeds)
- 1/8 cup chia seeds
- 1/8 cup h**p seeds
- 1/2 cup mixed nuts, finely chopped if not using a high-speed blender (I used walnuts, almonds and cashews)
- 5tbsp coconut flakes or desiccated coconut
- 50g dark chocolate
- 1tsp cinnamon
- Pinch salt
- 1-2tsp vanilla
- 2tbsp coconut oil
- 2-3 tbsp nut butter (I used homemade peanut butter)
- 1 cup Medjool dates, pitted and soaked in hot water for at least 5-10mins (approx 10 dates)

*Blitz all ingredients in blender until sticky and holds together (I used the ). Roll into tablespoon-sized balls. Refrigerate for at least 30mins or freeze.

According to , these can be stored in the fridge for 7 days, or in the freezer for 2-3 months, and are great for post-partum/breastfeeding/lactation because:
- Oats = high in beta-glucan, which may increase prolactin levels (the milk-making hormone), plus are a good source of iron and B-vitamins to support milk production
- Dates = potassium (fluid balance), iron (important for supply) and fiber (slows sugar absorption -> hormone control)
- Flax / chia / h**p = omega 3, reduced inflammation and hormone support (as milk-production is hormonally-driven, this supports milk supply indirectly)
- H**p = protein, magnesium and zinc (for healing)
- Nuts = calorie-dense, healthy fats for milk production (milk production uses approximately 450-500 extra calories per day, hence this supports milk production)
- Coconut oil and flakes = quick energy and satiety
- Dark chocolate = magnesium and mood support (reduced stress can help the let-down reflex and milk flow)
- Cinnamon = helps stabilize blood sugar (which protects milk-making hormones, because a blood sugar crash spikes cortisol, which suppresses prolactin)

17/12/2025

Sick = soup. Nourishing, quick, easy, and very tasty.

I did an Asian dumpling style soup with whatever I had in my fridge/pantry.

Sautéed some chopped cabbage with salt/pepper/garlic powder/onion powder/Chinese 5 Spice.
Added some re-hydrated shiitake mushrooms and the hydrating juice.
Added some frozen dumplings, water, stock. Boiled for 6mins, then added some wripped up wonton wrappers and boiled for another 4mins.
In the last 30 seconds or so I mixed in some egg, making a sort of egg-drop soup.

Took only around 20mins from the point of hydrating the mushrooms. Delicious. Recommend.

03/12/2025

Banana and Greek yoghurt waffles for breakfast 🧇
With chocolate chips, because why not?

I didn’t measure, but it was approx:
- 1 banana, mashed
- 1/4-1/3 cup Greek yoghurt
- 1 egg
- 1/3 cup wholemeal spelt flour
- 1/4 cup rolled oats
- Salt/cinnamon
- Dark chocolate chips/chunks (optional, or preferred mix-ins eg blueberries instead)

02/12/2025

Tried the viral deconstructed wonton soup - love it, recommend! 🥟

Basically just make a soup with the sort of wonton filling you’d like, then cook wonton wrappers in it at the end as noodles. No need to shape the wontons!

I opted for pork and shiitake mushroom:
Sautéed onion/garlic/ginger in sesame oil. Added pork mince, cooked off with some salt/pepper/Chinese 5 Spice seasoning.
Added in re-hydrated shiitake mushrooms + the juice, soy sauce, a little bit of chili oil (optional/to taste), Chinese cabbage and bok choy.
Once cooked through, added water/chicken stock, brought to boil.
Added wonton wrappers and cooked for 3-5 mins before serving.
Honestly delicious.

23/11/2025

Homemade teriyaki sauce, so simple 👏🏻

Serves 2 (with extra sauce-iness):
- 1/2 cup soy sauce
- 1/4 cup mirin
- 1/4 cup sake
- 3-4tbsp preferred sweetener (I did 2tbsp rapadura sugar and 1tbsp honey)
- Garlic/ginger/sesame seeds (optional)
- 1tbsp corn starch + 1tbsp water for slurry to thicken

07/11/2025

The other week I saw someone post a pear and raspberry loaf and it sounded great! So naturally I had to ask Chat GPT for a Tara-friendly recipe. Love it, recipe below. 👇🏻

Ingredients:
- 2 medium pears, grated
- 1/4 - 1/3 cup honey or pure maple syrup (I did 1/4 cup + 1tbsp honey)
- 1/4 cup olive oil
- 2 eggs
- 1/4 cup preferred milk
- 1.5 cups wholemeal spelt flour
- 1.5 tsp baking powder
- 1/2 tsp baking soda
- 1/2 tsp cinnamon
- Pinch salt
- 3/4 cup fresh or frozen raspberries
- Chopped walnuts, optional

*Bake 160C fan-forced for 45-55mins.

Tara Tackles IBD

27/01/2026

25/01/2026

22/01/2026

18/01/2026

15/01/2026

13/01/2026

09/01/2026

17/12/2025

03/12/2025

02/12/2025

23/11/2025

07/11/2025

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