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Educating to make healthier food choices and inspiring how to prepare exciting and nourishing meals

07/03/2026

Tiramisu Overnight Oats

6 months ago my socials feed was bombarded with recipes and reels of Tiramisu-style overnight breakfasts. Intrigued so I played around and developed my own version which has been on weekly repeat the last 5 months. Sharing the recipe because this viral trend is here to stay (well at least in my kitchen anyway 😄).

Why? Because it's:
High protein (22g per serve) 💪
High fibre (a whopping 9.9g per serve)
and includes your morning coffee shot ☕
Seriously what's not to love? It'll keep you going all morning.

Set aside an extra coffee shot or 2 this weekend to make this recipe and get ahead for the week!

Tiramisu Overnight Oats
(Serves 2)

Oat Base:
1 cup rolled oats
2 Tb chia seeds
4 Tb 1 freshly brewed coffee or 2 double espresso shots
¾ cup almond milk (sweetened) or regular milk
½ cup Greek yoghurt
1 tsp vanilla extract
1 Tb maple syrup

To serve:
½ cup Greek yoghurt (divided)
2 tsp cocoa powder

1. Place all oat base ingredients together into a medium bowl. Stir well until fully combined.
2. Divide mixture between 2 small bowls. Cover and refrigerate overnight (or at least 4 hours).
3. Spread ¼ cup yoghurt on top of each bowl and dust with cocoa powder.
Return to fridge or serve immediately.

Note: If using unsweetened almond milk (or other unsweetened plant-based milk) add extra maple syrup to reach desired sweetness.

Nutritionals per serve:
Energy: 1570 kJ / 375 Cal
Protein: 22 g
Fat: 9.4 g | Sat Fat: 1.6 g
Carb: 44.6 g | Sugars: 12.6 g
Dietary Fibre: 9.9 g
Sodium: 82 mg

08/02/2026

How do I love thee tomatoes? Let me count the ways.

Is anyone else drowning in tomatoes 🍅🙋‍♀️
Seriously the tomatoes that my husband planted end of October are going crazy!

Here’s a snapshot of how I’ve used them (other than stuffing them in sandwiches, burgers, wraps and omelettes) over the last week or two:

1. Caprese salad
2. Greek salad bowl
3. On toast with hummus/avo, spinach, feta
4. Loaded into guacamole 🥑
5. Lebanese Hashweh rice topped with grilled courgettes, tomatoes and yoghurt.
6. Passata & Pizza sauce (several batches)
7. Roasted toms & olives with baked Med crumbed fish on wholemeal couscous 🫒🐟
8. Mac Bol bake (using the passata). Meal prep ✅
9. Marinated tomato salad with a single serve Mac bol pimped up with lentils, cottage cheese and spinach
10. Another booming harvest ready for the chop 🔪

Also made a panzanella salad today but it’s not pretty enough to post.

Hope this provides some tomato-spiration.
I’d love to hear your favourite ways to eat, cook and use tomatoes because there’s no sign of them stopping yet 😬

25/01/2026

January may seem like an ideal time to kick off new health habits... but not necessarily. Start small and start anytime with these ideas 🚶🏃‍♀️🥦🍎🍽️🧘‍♀️

29/12/2025

Tried a Farro Foodkit for Christmas this year from and it was a huge win 🙌

The well-thought out menu was very easy to pull together and totally delivered on flavour and presentation 👌🏻

Beautifully balanced with lots of quality produce it gets the nutritionist tick ✅ and everyone loved being 💯 satisfied but not feeling completely stuffed sick 😊

No pre-Christmas food shopping was a bonus too!

14/12/2025

Pretty snack platter and cupcakes for a special girl’s birthday party 🧁🌟

30/10/2025

A treasure trove of delicious recipes and nutrition tips awaits on our website. Elevate your cooking and make healthier choices with easy-to-follow guidance and inspiration.

https://www.platerenovate.com

20/10/2025

Cooking not only makes food more palatable but also enhances the absorption of essential nutrients, such as iron and lycopene. While some vitamins may diminish during the cooking process (such as Vitamin C), the overall benefits of cooking can significantly improve nutrient availability and digestion.

06/07/2025

July 7th is World Chocolate Day! A beloved treat that dates back to ancient civilizations. This delectable food not only tantalizes the taste buds but also offers numerous health benefits when enjoyed in moderation, making it a delightful addition to a balanced diet.

A recent study I came across piqued my interest. A longitudinal assessment of 3 cohort studies where investigators examined the relationship between chocolate consumption and risk of type 2 diabetes (T2D) and change in bodyweight (a strong risk predictor for developing T2D).
Consumption of 5 or more servings per week of dark chocolate compared with rare consumption was statistically significantly associated with lower risk of T2D.
However, long term weight gain was associated with milk chocolate intake.

Why is dark chocolate so beneficial?
The higher cocoa content contains bioactive compounds and specific flavanols (an antioxidant) that can improve insulin sensitivity and protect cells against oxidative stress. Milk and white chocolate might not offer the same benefits due to less cocoa and the higher added sugar content. There are numerous other benefits to dark chocolate including heart health & cognition, but that's for another day.

What we can take from this is that dark chocolate can be consumed as part of a balanced diet. Bearing in mind it is high in fat and calorie-dense, so moderation is key. This study focused on frequency of chocolate intake over total consumption, but 1oz servings were frequently mentioned. Keeping with recommendations a serving of dark chocolate would be around 30g.

Happy World Chocolate Day 🍫

https://www.bmj.com/content/387/bmj-2023-078386

17/04/2025

Delighted with last night’s last minute date night in Mt Eden.

Lovely fresh food, very warm and efficient service, and our furry family member was also made very welcome 🐶

Our entrees were the standouts: Coconut ceviche and Arancini 🤤

We’ve recently moved house so dinner out was a much needed break away from the current never ending admin tasks. A change in scene to spark a refreshing change in conversation. I don’t think the words ‘house’ and ‘kids’ were uttered all evening!

05/03/2025

Tabbouleh, Falafel, wholemeal pita breads and lashings of hummus.

It's honestly one of my favourite meals, especially in summertime while cucumber and tomatoes are still in season 🍅🥒

See my website for my Boosted Freekeh Tabbouleh recipe. As the name suggests I've used freekeh instead of the usual bulghur wheat for a bit more of a nutrition boost. Alternatively quinoa can be used for a gluten free version.

Freekeh is very high in protein, dietary fibre, and a good source of many minerals. It is also low GI and being prebiotic is great for gut health.

If falafel is not your thing, this is equally delicious with lamb or beef koftas to make an easy BBQ meal.

Tip: Removing the seeds from the tomatoes and cucumber means any leftovers won't be watery.

Recipe here ⬇️
https://platerenovate.com/tabbouleh

29/12/2024

Thanks for the indulgent and delicious dessert recipe inspiration that graced our table this Christmas 🎄

The Gin & Tonic Lemon curd trifle was an absolute triumph among the adults! My sister-in-law rated it 11/10 🥇

For the kids, I made the very easy Chocolate cherry sponge roll (minus the cherries).

Thankfully both these recipes required very little effort on Christmas Day itself (though there are a few make in advance steps for the trifle)…which ended up being my saving grace 🤒

25/09/2024

A gut that is diverse in microbes is a health promoting gut. Our many species of gut bacteria thrive on different plant fibres 🍏🍎🥦🥑🍊🥪🥜
Eating 30 Different Plants a week has been shown to increase diversity of gut microbes, aiding gut resilience and overall health.

Address

470 Mt Eden Road
Auckland
1024

Website

http://www.platerenovate.com/

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