https://www.affinityphysiotherapy.com/

Stephanie Cowan Nutrition, 47 Boneo Road, Rosebud (2025)

13/07/2021

Taking time to be more present and connected as I figure out this new motherhood gig 😜⁣
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I’ll be stepping away from social media for the remainder of my maternity leave. You can visit my website for all enquiries.

03/03/2021

We welcomed our beautiful boy Teddy Leo Gardner into the world on 22-02-21🥰
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I’ll be on maternity leave and not taking on any new patients until August. Though I’m sure I’ll be cooking up a storm once I get used to this new mum life 😜 so expect some delicious gut loving recipes over the coming months 🙌

06/01/2021

I always have quick and healthy meals on heavy rotation in my weekly meal plans - QUICK prep and cooking time being the key to maintaining good habits in my household!⁣
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This is a new fish curry dish I’ve been trying out - it’s light and zesty and I’ve been enjoying it over the warmer months 🙌⁣
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Serves: 2⁣-3
Time to make: 30 mins ⁣
IBS and Coeliac friendly⁣
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Ingredients: ⁣
2/3 cup brown rice (use microwave rice for a quick option) ⁣
1 tbsp extra virgin olive oil (EVOO)⁣
1 spring onion, chopped (use 2 x spring onion green leafy portion only for low FODMAP) ⁣
1 clove garlic, finely chopped (use 1 tbsp garlic infused EVOO in place of regular EVOO for low FODMAP)⁣
5cm piece ginger, grated ⁣
1 carrot, diced⁣
1 stalk celery, diced (per serve this should be well tolerated for those with IBS) ⁣
400g can chopped tomatoes⁣
1 tablespoon curry powder (ensure gluten free for Coeliac) ⁣
½ teaspoon ground black pepper⁣
½ teaspoon chilli flakes⁣
1 lime, juice and zest⁣
60g bag (2 - 3 cups) baby spinach⁣
350g firm white fish (I used frozen flathead tails) ⁣
Fresh coriander, to garnish⁣
2 tablespoons plain yoghurt, to garnish⁣
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Directions: ⁣
1. Cook rice according to packet instructions.⁣
2. Add spring onion (green tops only for low FODMAP), garlic (garlic infused EVOO for low FODMAP), ginger, carrot and celery to a large pan with EVOO over a medium heat and cook, stirring, for 3 minutes. Add tomatoes, spices and zest and bring to a simmer. Lower heat and simmer for 5 minutes.⁣
3. To the pan, add spinach and cook until wilted. Add fish and lime juice and gently combine. Cook for 2 minutes, or until fish is cooked through.⁣
4. Serve fish with rice, garnished with coriander and yoghurt.

28/10/2020

You may have noticed I’ve been completely MIA for the past 4 months... it’s been a crazy year for all of us. Somehow amongst all of the chaos I’ve managed to finish my PhD all while growing a baby 🙌 ⁣
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With my pregnancy nausea finally easing I’m back in the kitchen cooking up a storm. Can’t wait to share some new research and recipes with you all! ⁣
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P.S. to all the pregnant mummas I treated in the past... I’m so sorry I told you to just go sip some ginger tea and add more protein 😂 sometimes all you need is 🍟

11/06/2020

Gluten Free and Low FODMAP Flatbreads 🙌

This recipe is a total game changer! These flatbreads are so quick and easy to make, and most importantly they taste amazing. For those of you that have tried every possible brand of gluten free flatbread, naan or roti ... look no further, these are your answer 😉

If you want a fluffy and light flatbread that tastes and feels identifiable to the traditional wheat flour version, I suggest using a regular old gluten free self raising flour (I used ). If you’d like to add some extra fibre, trial using 1/2 buckwheat flour (e.g. 1 cup), or any other whole grain gluten free alternative. This recipe is pretty difficult to get wrong, so play around with it to make it your own.

INGREDIENTS
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350 g (2 1/2 - 3 cups) gluten free self-raising flour, plus extra for dusting (start with 2 1/2 cups and add more if dough is too wet and sticks to fingers)
1 teaspoon baking powder
350 g (1 1/2 cups) natural yoghurt (use lactose free for low FODMAP)

DIRECTIONS
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Add all the flatbread ingredients into a mixing bowl and bring together with a spoon/use your hands to form a ball.

Dust a clean work surface with flour and knead for a minute or so (this isn’t a traditional bread recipe, so you don’t need to knead it for long).

Put the dough into a floured-dusted bowl, cover and leave for 30 minutes.

Dust a clean work surface, divide the dough in half, then divide each half into 6 equal-sized pieces (roughly the size of a golf ball).

Using your hands flatten the dough into shape (you can use a rolling pin if you prefer).

Option to use a knife to cut 6 lines into the centre of each flatbread (leaving about 3cm at each end).

Place the griddle pan on a high heat, add a splash of extra virgin olive oil, then once hot, cook each flatbread for 1 to 2 minutes on each side, or until bar-marked and puffed up, turning with tongs.

24/04/2020

To all my followers living with IBS 🙌⁣⁣
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With heightened levels of stress and anxiety, many of my IBS patients are struggling with their symptoms. ⁣⁣⁣
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For some, this has coincided with ‘giving up’ on their diets, which is completely understandable and warranted. The problem is, this loosening of dietary rules can fuel feelings of guilt and shame. I’m here to tell you that it’s OK to not have the perfect diet at the moment. ⁣⁣⁣
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It’s no coincidence that stress and anxiety triggers IBS symptoms. Stress activates the release of the hormone called Corticotropin-Releasing Factor, which results in inhibiting (slowing down) of the upper gastrointestinal (GI) tract and stimulation of the lower GI tract. These changes in the normal movement of the gut muscles can result in nausea, diarrhoea, bloating, gas and even pain. ⁣⁣⁣
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IBS is a ‘functional’ gut disorder, which means that the movement of the intestines, the sensitivity of the nerves in the intestines, or the way in which the brain controls some of the guts functions is impaired. However, there are no structural abnormalities that can be seen by endoscopy, x-ray, or blood tests. This also means there is no overt damage occurring when you ‘eat the wrong thing’. ⁣⁣⁣
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With this in mind, be gentle on yourselves. Don’t stress the small stuff. ⁣⁣⁣
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This is why I’ve decided to post one of my favourite pasta recipes with no FODMAP adaptions... in fact most of the core ingredients are high in FODMAPs 🤷‍♀️ ⁣
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Introducing my delicious and nutritious Salmon, Beetroot, Mushroom, Walnut and Goats Cheese Fettuccine. I’ll eat, I’ll certainly enjoy it, I’ll likely get symptoms, but I’ll know that they will eventually pass and I won’t feel any guilt or shame 😏⁣⁣⁣
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Recipe available on my blog - link in bio 👆

21/03/2020

I understand that people may be anxious or unable to attend their appointments face-to-face in the coming months. To ensure people can continue to look after their health and wellbeing I am offering telephone and online consultations. ⁣
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You will get all of the benefits of expert care, but without having to worry about leaving your home. The consultation will be conducted the same as if you were sitting in my clinic. ⁣
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For those of you who have a smart phone, laptop or we**am the consult can be conducted via Skype. This is a free and easy to use platform. If there are details that I needs to explain to you, I can simply switch my screen so that you can view the education materials (e.g. meal plan) while I talk you through it. ⁣
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If you have any questions or would like further information you can visit the link in my bio or DM me.

21/02/2020

Plant-based simply means that plants form the foundation of the diet — it doesn’t mean meat is completely off the menu. If the majority of your diet is made up of fruit and vegetables, legumes, nuts and wholegrains, with a small amount of lean meat and dairy, then hey — your diet is plant-based to! ⁣
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On a plant-based diet you need to choose your protein sources responsibly. Tofu is a complete protein (contains all the amino acids our body needs), is a good source of non-haem iron and if made with calcium salts (e.g. calcium sulphate) will help to keep your bones strong. ⁣
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Soba Noodles with Tofu and Ginger-Shallot Sauce | serves 5 | with low FODMAP and coeliac adaptations ⁣
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INGREDIENTS⁣
500 g (1 packet) soba noodles (use 100% buckwheat for coeliac)⁣
500 g (1/2 medium) purple cabbage⁣
5 carrots ⁣
2 Bunch spring onions (use green tops only for low FODMAP), finely sliced⁣
1/2 Cup sesame seeds, toasted⁣
Thumb sized piece ginger⁣
2 tsp sea salt⁣
1 Tbsp rice wine vinegar⁣
2 Tbsp soy sauce, 1 tbsp for tofu & 1 tbsp for salad dressing (use gluten free for coeliac)⁣
1 Cup rice bran oil ⁣
1 Large block (300 g) firm tofu, diced⁣
1 Tbsp peanut butter ⁣
1 Tbsp honey (use maple syrup for low FODMAP) ⁣
1/3 Cup oyster sauce (use gluten free for coeliac)⁣
Water as required⁣
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DIRECTIONS ⁣
Combine shallots, salt, vinegar and soy in a bowl. Heat the oil and minced ginger over medium heat until it starts to boil. Take off the heat and add to the shallot mix, taking care not to burn yourself, as the oil will spit.⁣
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Add soba noodles to boiling water and cook for 4 – 5 minutes or until tender. Drain and refresh under cold running water.⁣
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Shred the cabbage finely into long strips. Add the cabbage to the soba noodles and pour over 1 cup (or more) of ginger-shallot sauce. Toss well to combine. Transfer to a large platter, season well and sprinkle over the toasted sesame seeds.⁣
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Marinate diced tofu in oyster sauce, soy sauce and peanut butter (can add some sesame oil as required). Cook with carrot in nonstick pan over medium heat for 5 minutes. Add honey and cook for a further 5 minutes. Add water as required to make sticky sauce.

09/12/2019

Fennel & Eggplant Parmigiana with low FODMAP & GF adaptions ⁣⁣⁣
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Eating vegetarian on a low FODMAP diet can be tricky! It’s tempting to make meat the star of the dish every night of the week. Just because your eating low FODMAP doesn’t mean you shouldn’t be able to get in a couple of veggie based dinners each week. ⁣⁣⁣
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Reasons I love this recipe: ⁣⁣⁣
* Fennel is a great low FODMAP source of prebiotics to keep your gut bugs happy (limit to 1/4 bulb or 3/4 cup per serve) ⁣⁣⁣
* Hard cheeses are naturally low in lactose and give a rich and creamy flavour without GI discomfort ⁣⁣⁣
* Homemade breadcrumbs mean you can use your favourite low FODMAP or GF bread ⁣⁣⁣
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Ingredients ⁣⁣⁣
Extra virgin olive oil (EVOO)⁣⁣⁣
1 onion, finely diced (for low FODMAP use 1/2 cup green leek leaves)⁣⁣⁣
2 sprigs rosemary, finely chopped⁣⁣⁣
2 sprigs thyme, finely chopped⁣⁣⁣
2 Tbsp capers⁣⁣⁣
2 Cloves garlic, finely chopped (for low FODMAP use 2 tsp garlic replacer) ⁣⁣⁣
800 g diced tinned tomatoes⁣⁣⁣
1 Cup vegetable stock (for low FODMAP use certified products) ⁣⁣⁣
4 fennel bulbs (1kg bulb weight) ⁣⁣⁣
2 medium eggplant ⁣⁣⁣
3/4 Cup homemade breadcrumbs (to make place 1/2 lowFOD loaf in food processor and blitz until texture resembles fine crumbs)⁣⁣⁣
250 g fresh mozzarella, torn into pieces⁣⁣⁣
50 g pecorino, grated⁣⁣⁣
Sea salt & black pepper to season ⁣⁣⁣
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Directions ⁣⁣⁣
Add onions (or leek leaves) & 1/2 tbsp EVOO to large saucepan. Soften over medium heat for 1-2 minute. Add rosemary, thyme, capers, garlic (or garlic replacer) & cook for 3-5 mins. Add tomatoes, reduce heat to low & cook, uncovered, for 10-15 minutes.⁣⁣⁣
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Place fennel & eggplant slices onto an oven tray (single layer) with 1-2 tbsp EVOO, salt & pepper, and bake at 200 degrees for 30 minutes or until caramelised & tender.⁣⁣⁣
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Drizzle medium baking dish with EVOO & layer ingredients, starting with fennel/eggplant, scatter with breadcrumbs, spoon over sauce, dot with mozzarella & sprinkle over grated pecorino. Bake for 40 minutes (180 degrees), until the top is golden & sauce is bubbling up the sides.⁣⁣
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Serve with simple garden salad 👍

05/10/2019

Wheat & dairy free tea cake ⁣
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This recipe is appropriate for people with wheat and milk allergies and can be easily adapted for coeliac disease. ⁣
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Gluten? Wheat? Fructans? These are all terms that are used interchangeably but are 3 VERY different things. This topic is complicated 😬 and if you’ve eliminated gluten from your diet but you don’t quite know why 🤷‍♀️ keep reading...⁣
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Gluten is found in wheat, rye & barley. This means that while all foods that contain wheat also contain gluten, not all gluten comes from wheat.⁣
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Some people are allergic to wheat, but that is not the same as a gluten allergy. Gluten allergy is a misleading term commonly confused with wheat allergy, or sometimes celiac disease. There is no such thing as a gluten allergy, but there is a condition called coeliac disease. ⁣
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Both wheat allergy & coeliac disease arise because the immune system is reacting to either the wheat or gluten present in food. If you have coeliac disease you require complete and strict elimination of wheat, rye, barley & oats. If you have a wheat allergy you typically only require avoidance of wheat. ⁣
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However, if you have not been medically diagnosed with coeliac disease or a wheat allergy, and you’ve noticed you get bloating, gas or altered bowel habits when you eat foods like bread and pasta, you likely have IBS and are intolerant to fructans. In fact it’s now believed that most people who think they have ‘gluten sensitivity’ are actually intolerant to fructans. Fructan intolerance does NOT involve the immune system. For more information on fructan intolerance follow ⁣
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The take home message? Understanding the science behind food allergies and intolerances is damn hard and you should always seek expert advice before unnecessarily restricting your diet 🤓⁣
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The recipe for this super delicious, nutritious, wheat & dairy free tea cake is available on my website.

07/09/2019

These crunchy & salty roasted beans make the perfect snack 👌 ⁣
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I know that I always talk about how much I LOVE legumes & lentils because they’re loaded with soluble fibre, but they’re also a great source of plant protein. Half a cup of cooked legumes & lentils provides between 6 - 9 grams of protein. Which is why this nutritious snack will keep you feeling full between meals & stop mindless snacking. Because FYI not all snacks are created equal! Other good protein sources to prioritise at snack times include nuts, good quality fermented yoghurt & a small tin of tuna/salmon. ⁣
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Crunchy Roasted Cannellini Beans with low FODMAP recipe adaptations - best served warm 😉⁣
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INGREDIENTS ⁣
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1 x 400 g can butter beans or cannellini beans (choose chickpeas & limit to 1/2 cup for low FODMAP)⁣
Extra virgin olive oil (EVOO) to drizzle over beans⁣
Spices of your choice (I used 1 tsp Garam Masala, 1 tsp ground cumin, 1 tsp dried chilli flakes & 1/2 tsp salt)⁣
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DIRECTIONS ⁣
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Peheat oven to 220 degrees⁣
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Drain & rinse beans thoroughly, pat the beans dry with paper towel & give them a squeeze or slice them in halves length wise⁣
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Toss beans with spices & a generous drizzle of EVOO (e.g. 2 tbsp) until well coated⁣
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Spread beans on oven tray lines with baking paper in a single layer⁣
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Bake for 15 minutes, then flip beans & bake for a further 15 minutes or until browned & crunchy

Stephanie Cowan Nutrition

13/07/2021

03/03/2021

06/01/2021

28/10/2020

11/06/2020

24/04/2020

21/03/2020

21/02/2020

09/12/2019

05/10/2019

07/09/2019

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