DCM Wellness by Nutritionist Dee Weir

17/03/2024

St Patrick's Day in Perth, WA ☘️🇮🇪👌

10/02/2024

BBQ Summer Days 🌞😎🔥

28/01/2024

A Saturday making my favourite salads 🥬🫑🍋🍅🫑🌶️🌽🥒🥗🥑🍓🫒🧅

25/01/2024

Satay Beef with coconut cream, coconut aminos, and a touch of brown sugar. Absolutely delicious!

The brown sugar adds a subtle sweetness that complements the richness of the coconut cream and the savory depth of the coconut aminos. Here's a recipe (guide) based on what I used for this one.

Ingredients:
500g beef, thinly sliced
1/4 cup coconut aminos
1 tin coconut cream
1 tablespoon honey or brown sugar
2 heaped tablespoons peanut butter or almond butter (optional, for a nuttier flavor)
1 garlic clove, minced
1 sliced capsicum (optional)
1 sliced red onion (optional)
1 teaspoon fresh ginger, grated
1 tablespoon olive oil
Salt and pepper to taste

Instructions:

1. Marinate the Beef:

In a bowl, combine coconut aminos, brown sugar, minced garlic, and grated ginger. If you're using peanut or almond butter, add it to the marinade as well.

Add the sliced beef and veg to the marinade. Cover and let it marinate in the refrigerator for at least 30 minutes, or longer for more flavor.

2. Cook the Beef and Veg :

Heat the cooking oil in a large skillet or frying pan over medium-high heat.

Remove the beef and veg (if using) from the marinade (keep the marinade) and cook it in the pan until the beef starts to brown, about 2-3 minutes per side.

3. Simmer with Coconut Cream:

Once all the beef is browned, add the remaining marinade.

Pour in the coconut cream and stir well.
Allow the mixture to come to a gentle simmer.

Reduce the heat and simmer the mixture until the sauce thickens and the beef is tender, about 5-10 minutes. Stir occasionally.

4. Final Touches:

Taste and adjust the seasoning with salt and pepper if needed.

Additional coconut aminos will give it more depth.

If the sauce is too thick, you can thin it with a little water or more coconut cream.

5. Serve:

Serve the satay beef hot, ideally over steamed rice or with a side of vegetables or both.

Enjoy!

13/01/2024

One of the steps towards happiness 👌

12/01/2024

Getting into my organic veggie box from the local Co-op 🍅🐟🍚🥬🥭 🫑

Putting meals together, I am always trying to think of ways to add more colours and variety.

10/01/2024

Kalamunda, WA... My home, my favourite place 🏡❤️

10/01/2024

🌟 Balancing Sugar and Health: Find your sweet spot! 🌟

As a nutritionist, I've journeyed from complete sugar avoidance to mindful enjoyment. Although everyone's body can react differently to sugar, here's how I savour the sweetness without compromising my health:

1.Understanding Sweeteners: My preference of honey, maple syrup over processed sugar doesn't change the fact that they are still forms of sugar. Studies indicate minor nutritional advantages over processed sugar, but these are modest. In the end, all types of sugar, natural or refined, demand mindful consumption.

2.Fruit's Natural Sweetness: Fruits are a great way to satisfy sweet cravings naturally. They not only provide sugar but also essential fibre, vitamins, and antioxidants. However, it's important to consume them thoughtfully, as their natural sugars can add up. Combining fruit with protein or healthy fat can assist in regulating blood sugar and enhancing satiety, which can support energy balance and weight control.

3. Portion Wisdom: Understanding portion sizes is key. Love ice cream? Try snack-sized servings instead of a tub or homemade 'Banana Nice Cream' for a guilt-free treat!

4. Nutrient Balance: Like I do with fruit, I also pair my sweet treats with protein rich or healthy fat foods. This combo helps maintain steady blood sugar levels. Dessert after a balanced dinner? Yes, please!

5. Mindful Indulgence: I focus on the flavour and experience of each sweet treat, which means I end up needing less to be satisfied. I can't resist a Fry's Chocolate occasionally!

6. Body Awareness: Tuning into how my body reacts to sugar helps me make healthier choices. This was a very obvious game-changer during the festive season when I was working 12hr shifts!

Remember, it's about finding a healthy balance in your diet, not cutting out sugar entirely.

Let's enjoy our sweets with health and happiness in mind! You've got this! 💪🍰

10/01/2024

08/01/2024

A great plate portion guide from 👌

28/12/2023