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Nutrition Port Douglas, Saltwater Building 26-30 Macrossan Street, Port Douglas (2026)

11/02/2026

Happy Birthday princess Lucy. 16 doggy years 🐾 117 human years ❤️
My bestie 💓

09/02/2026

Smashed Pea, Broccolini & Lentil Bowl
Serves 2

Roast:
• 14 cherry tomatoes
• 4–6 stems broccolini
• Extra virgin olive oil
• Salt & pepper

Roast everything at 200°C for 10 minutes until just tender and lightly caramelised.

Smashed Peas:
• 185 g frozen peas, thawed in boiling water & drained
• 2 spring onions
• Small handful mint & coriander
• 1 large green chilli (seeds in or out – your call 🌶️)
• ½ small preserved lemon (skin only)
• Juice of 1 lemon
• 3 tbsp extra virgin olive oil

Blitz until smooth, vibrant and spoonable.

● 1 can lentils.

To serve:
Spread smashed peas on the plate, top with lentils and roasted veg.
Finish with a spoon of kimchi and a sprinkle of seed mix.

Bright, herby, gut-loving goodness ✨
Perfect for an easy lunch or light dinner.

Why this bowl loves you back 🥦💚

• Plant protein + fibre combo
Lentils and peas support steady blood sugar, satiety, and gut health.

• Prebiotic power
Lentils, peas, broccolini and spring onions feed beneficial gut bacteria → better digestion and mood support.

• Antioxidant rich
Cherry tomatoes, herbs and broccolini provide polyphenols and vitamin C to support immunity and reduce inflammation.

• Healthy fats for absorption
Extra virgin olive oil enhances absorption of fat-soluble vitamins and supports heart health.

• Fermented boost
Kimchi adds probiotics to support gut diversity and immune function.

• Mineral & micronutrient dense
Seed mix contributes zinc, magnesium and selenium — key for energy, hormone balance and immune health.

Light, nourishing, and deeply satisfying 🌱
A bowl that works with your body, not against it.

05/02/2026

🎃 Creamy Pumpkin Pasta (comfort food, upgraded)

Golden roasted pumpkin, garlicky veg, and a silky bean-based sauce that just happens to be packed with fibre and plant protein.

How to make it 👇
Roast 1 cubed butternut squash at 220°C until deeply caramelised.
On a second tray, roast 1 bunch asparagus (chopped), 1 cup cherry tomatoes, 2 garlic cloves, EVOO, salt & pepper for ~20 mins.

Sauce:
Blitz
• roasted pumpkin & garlic
• 1 drained can cannellini beans
• ½ tsp chilli flakes
• zest of ½ lemon
• ~½ cup water (add more as needed)

Cook 250g whole-wheat (or GF) penne/rigatoni.

Warm sauce in a pan, wilt in 100g baby spinach, stir through ½ cup grated parmesan, then gently fold in roasted asparagus & tomatoes.
Toss through pasta. Finish with extra parmesan + chilli 🌶️

Why your body loves it ✨
✔ Fibre-rich beans + whole grains = gut & blood sugar friendly
✔ Pumpkin brings beta-carotene for skin & immune health
✔ Comforting, creamy, without cream

Yummy comfort food made nutritious and delicious 🤍

NutritionistApproved SimpleSeasonal HealthyComfort

02/02/2026

Love the skin you’re in ✨

Your skin isn’t just about looks — it’s a living, working organ with some pretty impressive jobs to do.

What your skin does (on the daily):
• Acts as your first line of defence against bacteria, viruses & pollutants
• Regulates body temperature through sweating
• Prevents excess water loss
• Produces vitamin D when exposed to sunlight
• Communicates with your immune & nervous systems

What damages skin health:
• Ultra-processed foods & high sugar intake (hello glycation + inflammation)
• Chronic stress & poor sleep
• Excess alcohol
• Smoking & environmental toxins
• Nutrient deficiencies (zinc, omega-3s, vitamin A, C & E)
• Too much sun without protection

Foods that truly feed your skin:
🥑 Healthy fats: olive oil, avocado, nuts & seeds (support elasticity & hydration)
🐟 Omega-3s: salmon, sardines, trout (calm inflammation)
🥕 Colourful veg: carrots, capsicum, leafy greens (antioxidants + collagen support)
🫐 Berries: blueberries, strawberries (protect against oxidative damage)
🥚 Protein: eggs, legumes, fish (building blocks for repair & regeneration)
🥣 Fermented foods: yoghurt, kefir, kimchi (gut health = skin health)

✨ Healthy skin is an inside job.
Nourish it, protect it, and it will show.

01/02/2026

🥗 Baked Turmeric Salmon with 4-Bean Salad

Simple, colourful and deeply nourishing — this is the kind of meal your heart, brain and gut will thank you for.

✨ Recipe

Salmon

Salmon fillets

Olive oil

Turmeric

Garlic (crushed)

Coat salmon in olive oil, turmeric and garlic.
Bake at 180°C for 10 minutes (or until just cooked through).

4-Bean Salad

1 red capsicum, chopped

¼ red onion, finely diced

1 can mixed 4 beans, rinsed and drained

Cherry tomatoes

Feta, crumbled

Pumpkin seeds

Fresh dill

Olive oil

Lemon juice

Cracked pepper

Toss everything together gently and finish with olive oil, lemon juice and pepper.

🧠 Nutritional Benefits

🐟 Salmon
Rich in omega-3 fatty acids (EPA & DHA) to support brain health, reduce inflammation and protect the heart.
Turmeric adds an extra anti-inflammatory boost, while garlic supports immune and cardiovascular health.

🌱 4-Bean Mix
A powerhouse of plant protein and soluble fibre to support gut health, blood sugar balance and cholesterol levels.

❤️ Olive Oil & Pumpkin Seeds
Provide healthy fats, magnesium and antioxidants that support heart health and nervous system function.

🦠 Fibre + Polyphenols
From beans, capsicum, dill and tomatoes — feeding beneficial gut bacteria and supporting long-term metabolic health.

A perfect example of how simple whole foods can be both satisfying and therapeutic ✨

31/01/2026

🍳 Poached eggs on sweet potato & chickpea hash
Serves 2

This is one of those meals that feels comforting but quietly does a lot of good behind the scenes.

What’s in the pan:
🫒 Olive oil
🧅 ½ red onion, diced
🍠 1 sweet potato, diced
🌱 1 cup cooked chickpeas
🧄 1 garlic clove, crushed
🫑 1 red capsicum, diced
🌶 Chilli flakes (optional)
🧂 Salt & pepper
🌿 ½ tsp each ground coriander, cumin & paprika
✨ 1 heaped tsp za’atar
🍳 2 perfectly poached eggs
🥬 To serve: 1 tbsp Kefir Queen Green Goddess Kimchi per plate

Why your body loves it:
• Slow-release carbs from sweet potato + chickpeas = steady energy
• Plant protein + eggs = muscle repair and satiety
• Fibre + fermented foods to support gut health
• Anti-inflammatory spices for metabolic and brain health

Golden yolks, spiced veg and a probiotic kick = simple food done very well.

wholefoods nutritionalpsychiatry savorybreakfast

26/01/2026

What you eat doesn’t just fuel your body — it shapes your mood 🧠✨

“Big Food” is very good at engineering ultra-processed products to hijack your brain’s reward system. Think cravings, constant snacking, energy crashes… and a lower mood to match.

Nutritional psychiatry pioneer Prof. Felice Jacka found that diets high in ultra-processed foods are associated with a 23% increased risk of depression.

The flip side? Shifting towards whole, nutrient-dense foods has been shown to significantly improve mood — and in some cases, send symptoms into remission.

Food is not a replacement for therapy or medication — but it is powerful mental health support.
Your brain is hungry for real food. Feed it well 🌿

💬 Have you noticed your mood change when your diet changes?

NutritionPortDouglas NourishToFlourish

23/01/2026

Four Nutrition Workhorses for Reducing Inflammation 🌿
According to Dr Will Bulsiewicz — board-certified gastroenterologist and author of Fiber Fueled — these four are foundational for calming inflammation and supporting gut health:

🥦 1. Fibre
The MVP of gut health. Fibre feeds beneficial gut bacteria, strengthens the gut lining, and helps lower systemic inflammation.
Found in: vegetables, legumes, whole grains, nuts, seeds, fruit.

🫐 2. Polyphenols
Powerful plant compounds with antioxidant and anti-inflammatory effects — and your gut microbes love them.
Found in: berries, olives, extra virgin olive oil, herbs, spices, dark chocolate, green tea.

🐟 3. Omega-3 Fats
Known for their anti-inflammatory action and benefits for gut, brain, and heart health.
Found in: oily fish (sardines, salmon, mackerel), flaxseeds, chia seeds, walnuts.

🥬 4. Fermented Foods
Provide beneficial bacteria that support a diverse, resilient gut microbiome.
Found in: yoghurt, kefir, sauerkraut, kimchi, miso, tempeh.

✨ The takeaway:
You don’t need perfection — just regular exposure. Building meals around these four workhorses is one of the most effective ways to reduce inflammation from the inside out.

NutritionPortDouglas

15/01/2026

🥗 Thai Beef Salad

Why I love it

Fresh, crunchy vegetables paired with lean protein and bold Thai flavours. Light yet satisfying, and brilliant for blood sugar balance and gut health.

Nutritional Benefits

🥩 Lean beef

High-quality protein for muscle repair and satiety

Rich in iron, zinc and vitamin B12 → supports energy, immunity and brain health

🥬 Colourful vegetables (tomato, cucumber, carrot, lettuce, red onion)

High in fibre → supports gut health and digestion

Antioxidants and vitamin C for immune support

Hydrating and low GI

🌿 Fresh herbs (mint, basil, lime leaves)

Polyphenols with anti-inflammatory and antimicrobial properties

Support digestion and add flavour without extra calories

🔥 Ginger & chilli

Aid digestion and circulation

Anti-inflammatory and metabolism-supporting

🥣 Dressing

Lime juice: vitamin C and digestive support

Fish sauce & soy sauce: umami flavour with minimal added fat

Sesame oil: healthy fats for nutrient absorption

Small amount of sugar balances flavour (Thai-style) without overdoing it

Recipe: Thai Beef Salad

Serves: 2–3

Ingredients

300–350g lean beef (sirloin or rump)

1 cup cherry tomatoes, halved

1 Lebanese cucumber, sliced

1 carrot, julienned or grated

¼ red onion, thinly sliced

2–3 cups lettuce leaves

Handful fresh mint leaves

Handful fresh basil leaves

Finely sliced lime leaves (optional)

Dressing

Juice of 1–2 limes

1 tbsp fish sauce

1 tsp soy sauce

1 tsp sesame oil

1 clove garlic, minced

1 tsp grated fresh ginger

Fresh chilli, finely sliced (to taste)

½–1 tsp sugar (or coconut sugar)

Method

Season beef lightly and grill or pan-sear to your liking (medium-rare works beautifully). Rest for 5 minutes, then slice thinly.

Combine all salad vegetables and herbs in a large bowl.

Whisk dressing ingredients until well combined.

Add sliced beef to the salad, drizzle over dressing and toss gently.

Serve immediately, garnished with extra herbs and chilli if desired.

15/01/2026

Nutritional Psychiatry — explained 🧠🥗

Nutritional psychiatry is the science of how food impacts mental health.

Our brain is one of the most nutrient-hungry organs in the body, and what we eat directly influences: • Mood
• Anxiety levels
• Stress resilience
• Focus & cognition
• Risk of depression

🧠 The gut–brain connection
Around 90% of serotonin (our “feel-good” neurotransmitter) is produced in the gut.
A diverse, well-nourished gut microbiome sends calming, protective signals to the brain.

🍽 Key nutrients for mental wellbeing • Omega-3s – support brain structure & reduce inflammation
• B-vitamins – essential for energy, mood & neurotransmitter production
• Magnesium – supports the nervous system & stress response
• Zinc & iron – vital for cognition and emotional regulation
• Polyphenols & fibre – feed beneficial gut bacteria

⚠️ Ultra-processed diets high in sugar, refined carbs and additives are linked with higher rates of anxiety and depression.

✨ Food isn’t a replacement for therapy or medication — but it is a powerful, evidence-based foundation for mental health.

Nourish your gut. Support your brain.

—
Nicolla Towers
Nutritionist | Nutritional Psychiatry

12/01/2026

Greek Lemon Chicken Soup (Avgolemono-inspired, with barley) 🍋🥣

Comforting, nourishing and deeply supportive for immunity, gut health and steady energy.

Why this soup loves you back 👇
• High-quality protein from chicken breast supports muscle repair and satiety
• Pearl barley provides soluble fibre (beta-glucans) for gut health, cholesterol balance and stable blood sugars
• Garlic, onion, carrot & celery deliver prebiotic fibres and antioxidants that support the gut microbiome and immune system
• Extra virgin olive oil provides anti-inflammatory monounsaturated fats
• Lemon juice adds vitamin C and enhances iron absorption
• Dill & bay leaf support digestion and provide antioxidant compounds

Greek Lemon Chicken Soup
Serves 4

Ingredients
• Extra virgin olive oil
• 1 onion, finely diced
• 2 cloves garlic, minced
• 2 carrots, sliced
• 2 celery stalks, sliced
• 1 bay leaf
• 2 chicken breasts
• 1 cup pearl barley, rinsed
• 1–1.2 L chicken stock
• Juice of 1–2 lemons (to taste)
• Fresh dill, finely chopped
• Sea salt & cracked pepper

Method

Heat olive oil in a large pot. Sauté onion, garlic, carrot and celery until fragrant and soft.

Add bay leaf, barley and stock. Bring to a gentle simmer.

Add chicken breasts and cook until tender. Remove, shred, then return to pot.

Stir through lemon juice and dill. Season to taste.

Serve warm with extra dill and cracked pepper.

💡 Nutrition tip: Garlic supports immune function thanks to its sulphur-containing compounds, especially when lightly cooked.

11/01/2026

🌟 **Spotlight: ** Bam Pow

Cuisine: Contemporary Asian with a 100% plant-based (vegan) focus
Vibe: Casual evening dining with great music, creative cocktails and share-plate culture — perfect for friends, date night or a fun dinner out in Port Douglas.

📍 Where: 6/79 Davidson Street, Port Douglas QLD 4877
🕔 Hours: Typically Wed–Sun ~5 pm–9 pm (Happy Hour ~5–6 pm) — bookings recommended, especially on weekends.

🍽️ What Bam Pow is Known For

✔️ Plant-based Asian share plates — bold flavours, fresh herbs & vibrant textures.
✔️ Creative cocktails & drinks — refreshing yuzu sours, spicy margaritas, local beers on tap.
✔️ Lively atmosphere — a buzzy vibe that’s laid-back yet energetic, with indoor and outdoor seating.
✔️ Highly rated by diners — consistently 4.9/5 stars for food, service and value.

🥢 Crowd-Favourites (What to Try)

While menus evolve, guests often rave about:
⭐ Jackfruit Rendang — rich, aromatic and plant-powered.
⭐ Bao buns & spring rolls — perfect for sharing.
⭐ Noodle dishes & tempura with playful Asian twists.
⭐ Refreshing sorbets — like coconut & mango to finish on a tropical note.

🐾 Fun Extras

✨ Dog-friendly outdoor seating — bring your pup if you’re dining al fresco!
✨ Happy Hour vibes — great spot to start an evening with drinks and small plates.

📷
“Local gem for plant-based Asian share plates in Port Douglas — perfect for summer evenings! 🍹🥢”

Nutrition Port Douglas

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