Healthy Culture Nutrition

29/10/2025

Not in the mood to cook? Same! After a big day (and let’s be honest, a big week), the energy tank is running low. Grateful for these quick, nourishing meal ideas, because sometimes yoghurt, fruit, and a tin of tuna are the real MVPs 🥣✨

If you’re feeling time poor or just plain exhausted, this list is a lifesaver:

👉 Quick, fuss-free meal ideas https://hw.qld.gov.au/blog/boost-your-recipes/

Not in the mood to cook?

When energy is low or time’s not on your side, you can still fuel your body with meals that are quick, balanced and nourishing. 🥣✨

Think simple options like yoghurt and fruit, canned tuna and rice, or grab and go items like soup with plenty of veggies. It’s all about keeping it easy, while still nourishing your body.

For more quick, fuss-free meal options, click here: https://hw.qld.gov.au/blog/boost-your-recipes/

12/10/2025

🥗 It’s National Nutrition Week!

📅 13–19 October This year, we’re celebrating the theme ‘Love what you eat’ with the National Nutrition Foundation 💚

🍽️ When we love what we eat, food becomes more than just fuel, it’s about delicious, balanced, and joyful moments that nourish us and bring people together 🤝✨

🆕 Make sure to check out NNF’s brand-new Healthy Eating Hub, a free collection of practical tips, tasty recipes, and helpful resources launched just in time for National Nutrition Week!

🔗 Explore the Healthy Eating Hub

💚 🥦🍎

06/10/2025

🥦 National Nutrition Week is almost here!
🎉 Get ready to celebrate the love of food from 13–19 October. 🍎🥕 Let’s nourish, share, and enjoy every bite together!

💚 🥗

24/09/2025

They don’t call it the most important meal of the day for nothing. A healthy breakfast fuels your body and mind, helping you start strong and stay energised.

Eating a nutritious breakfast of protein, wholegrains, vegetables and healthy fats helps to replenish your body’s glucose levels, providing the fuel needed to start your day. 🥣💪

Aiming for 20-30 grams of protein can help you feel fuller for longer and support sustained energy through the morning. Some examples include eggs, cottage cheese, Greek yoghurt, or plant-based options like tofu and quinoa.

🔗Find out more here https://bit.ly/4nf50z4

What's your go-to healthy breakfast? 🥚

21/09/2025

🥝 Healthy Harvest Weekly: Kiwi Fruit – Little Green Powerhouses!

Welcome back to Healthy Harvest Weekly, where we shine a spotlight on the beautiful produce donated by our generous local growers! Each week, Nutritionist Tara shares simple tips and health benefits to help families make the most of seasonal fruits and veggies.

🌿 Digestive Dynamo: Kiwi is rich in fibre and natural enzymes like actinidin, which aid digestion and help keep tummies happy.ost your health and the stall has a fresh batch ready for you this week!

Here are 5 reasons to love kiwifruit:

💚 Vitamin C Champions: Just one kiwi delivers more vitamin C than an orange, helping to boost immunity, fight fatigue, and support glowing skin.

🌿 Digestive Dynamo: Kiwi is rich in fiber and natural enzymes like actinidin, which aid digestion and help keep tummies happy.

❤️ Heart Smart: Packed with antioxidants like vitamin E and carotenoids, kiwis may help reduce blood pressure and support heart health.

🧠 Mood & Mind: Diets rich in kiwi’s plant compounds have been linked to lower stress and better mood, great for busy families and growing minds.

🌱 Gut-Friendly Goodness: Kiwis contain prebiotics that feed the good bacteria in your gut, helping to balance digestion and support overall wellness.

Try slicing kiwis into fruit salads, blending them into smoothies, or scooping them straight from the skin with a spoon. They’re fun, fuss-free, and naturally sweet: perfect for lunchboxes or after-school snacks.

Do you have a favourite kiwi recipe or tip for getting kids to enjoy them? Share it with us below! Here is mine: https://www.youtube.com/watch?v=Mp2AJ9IBKeU

Stay tuned each week as we explore more delicious ways to nourish your body and celebrate the generosity of our local growers.

https://www.healthline.com/nutriti https://health.clevelandclinic.org/kiwi-benefits
https://www.eatingwell.com/health-benefits-of-kiwi-8650515

11/09/2025

🧅 Healthy Harvest Weekly: Onions: Layers of Goodness!

Welcome back to Healthy Harvest Weekly, where we celebrate the beautiful produce donated by our generous local growers! Each week, Nutritionist Tara shares simple tips and health benefits to help families make the most of seasonal fruits and veggies.

This week’s humble hero: Onions! Whether red, white, or brown, onions are a pantry staple that bring flavour and health to the table. Plus the stall has an abundance or red and brown this week!

Here are 5 reasons to love onions:

❤️ Heart Helpers: Onions contain quercetin, a powerful antioxidant that may help lower blood pressure and support heart health.

🦴 Bone Boosters: Regular onion intake has been linked to stronger bones and reduced risk of fractures, especially important for growing kids and active adults.

🛡️ Immune Support: Rich in vitamin C and phytochemicals, onions help fight off bacteria and support a healthy immune system.

🧠 Blood Sugar Balance: Studies suggest onions may help regulate blood sugar levels, making them a smart choice for energy and focus.

🌱 Gut-Friendly Goodness: Onions are a natural source of prebiotics, which feed the good bacteria in your gut and support digestion.

Try tossing thinly sliced onions into a veggie stir-fry, roasting them with pumpkin and garlic, or caramelising them for a sweet topping on wholegrain toast. They’re budget-friendly, versatile, and packed with benefits (and so much flavour).

Do you have a favourite onion recipe or tip for getting kids to enjoy them? Share it with us below!

Learn more about onion health benefits from Healthline’s nutrition guide https://www.healthline.com/health/video/onions #1

Stay tuned each week as we explore more delicious ways to nourish your body and celebrate the generosity of our local growers.


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08/09/2025

🧡 Nourish Your Body, Support Your Hormones 🌿

Looking for a quick, wholesome meal that supports perimenopausal wellbeing and healthy blood pressure?

🍋🧄Try this Lemon-Garlic Salmon Bowl with Spinach & Brown Rice, ready in 15 minutes and packed with nutrients that help you feel strong, steady, and satisfied. I picked up all the ingredients at the local corner store, the Dimbulah Friendly Grocer, to re-create my own version of this recipe. See attached 📷

🥣 What’s in it?
✅Grilled salmon (rich in omega-3s for mood and joint support). Tinned salmon is ok (but check salt content and origin if necessary).
✅Brown rice (low-GI for stable energy) or a microwave pack of Quinoa and brown rice (the pre-packaged ones only take 60-90 seconds).
✅Baby spinach (iron + magnesium for hormone balance). I picked up a pack that I can use for lunches during the week.
✅Garlic & lemon (flavour + heart health). There are also some delicious lemons at the Dimbulah Kindy Stall.

✨ Optional: Add avocado, herbs, or pumpkin seeds for extra goodness! I also used a low fat, low sugar dressing.

🧠 Why it works: This meal supports:
✅Hormone health during perimenopause (which, for the 40+ women, is something that we may be right in the middle of, and I will do whatever helps to regulate the symptoms).
✅Blood pressure regulation with potassium-rich greens and healthy fats.
✅Weight maintenance through balanced protein, fibre, and slow carbs.

📚 According to the Australian Bureau of Statistics (2023), nearly 1 in 5 women experience anxiety-related symptoms during midlife transitions, and nutrition plays a key role in supporting emotional and physical well-being.

Australian Bureau of Statistics. (2023). National Study of Mental Health and Wellbeing, 2020–2022. https://www.abs.gov.au/statistics/health/mental-health/national-study-mental-health-and-wellbeing/latest-release

03/09/2025

🍈 Healthy Harvest Weekly: Passionfruit: Tangy Goodness in Every Scoop!

Welcome back to Healthy Harvest Weekly, where we celebrate the beautiful produce donated by our generous local growers! Each week, Nutritionist Tara shares simple tips and health benefits to help families make the most of seasonal fruits and veggies.

This week’s tropical treasure: Passionfruit! With their purple or yellow skin and golden pulp, passionfruits are bursting with flavour, nutrients, and a whole lot of Far North Queensland sunshine.

Here are 5 reasons to love passionfruits:

💛 Vitamin C Boost: Just one passionfruit delivers a punch of immune-supporting vitamin C, which is perfect for growing bodies and busy school days.

🌱 Gut-Friendly Fibre: The seeds and pulp are packed with dietary fibre, helping kids stay regular and supporting healthy digestion.

🧠 Mood & Mind Support: Passionfruits contain magnesium, which plays a role in calming nerves and supporting brain function.

🍃 Antioxidant-Rich: Loaded with plant compounds like beta-carotene and polyphenols, passionfruits help protect cells and support overall wellbeing.

🍽️ Fun & Versatile: Scoop onto yoghurt, swirl into smoothies, drizzle over pancakes, or freeze into icy treats. Kids (and big kids) love the jelly-like texture and tangy taste (I know I do)!

Try mixing passionfruit pulp with banana and coconut milk for a creamy tropical smoothie, or spoon it over wholegrain toast with ricotta for a zingy breakfast twist.

Do you have a favourite passionfruit recipe or snack idea? Share it with us below!
https://www.healthyfood.com/ingredient/healthy-passionfruit-recipes/

Stay tuned each week as we explore more delicious ways to nourish your body and celebrate the generosity of our local growers.

19/08/2025

🫐 Healthy Harvest Weekly: Why Blueberries Are a Tiny Superfood with Big Benefits!

Welcome back to Healthy Harvest Weekly, where we celebrate the fresh produce donated by our amazing community! Each week, Nutritionist Tara shares simple tips and health benefits to help families make the most of seasonal fruits and veggies.

This week’s star: Blueberries! These little gems are bursting with goodness and perfect for Kindy lunchboxes or a delicious snack.

Here are 5 reasons to love blueberries:

🧠 Brain Boosters: Packed with antioxidants, blueberries support memory and brain development in growing kids.
💪 Immune Support: Rich in vitamin C, they help strengthen the immune system and fight off sniffles.
🫀 Heart-Healthy: Blueberries contain nutrients that support heart health and circulation.
🌱 Gut-Friendly: Their natural fibre helps keep digestion smooth and tummies happy.
🍭 Naturally Sweet & Versatile: Great fresh, frozen, or mixed into muffins, smoothies, or yoghurt!

Try adding blueberries to porridge, pancakes, or even freezing them for a cool afternoon treat. Grown by local families and full of flavour, they’re a delicious way to nourish your little ones.

What’s your favourite way to enjoy blueberries at home?

Here is a great Blueberry Muffin recipe to try - https://cookieandkate.com/healthy-blueberry-muffins/

Stay tuned each week as we explore more delicious ways to nourish your body and celebrate the generosity of our local growers.

12/08/2025

🧡 Healthy Harvest Weekly: Why Papaya Is a Tropical Treat for Your Health!

Welcome back to Healthy Harvest Weekly, where we celebrate the fresh produce donated by our amazing community! Each week, Nutritionist Tara shares simple tips and health benefits to help families make the most of seasonal fruits and veggies.

This week’s star: Papaya (Pawpaw)! 🍈🌞

Here are 5 reasons to love papaya:

🌿 Gentle on Tummies Papaya contains natural enzymes like papain that help with digestion, great for little tummies, especially our kindy kids!

🧠 Brain & Body Booster Rich in folate and vitamin C, papaya supports healthy growth and immune strength.

👁️ Eye-Friendly With vitamin A and antioxidants, papaya helps protect vision and supports eye development.

💪 Fights Inflammation. Papaya’s nutrients help calm inflammation and support healing, perfect for active Kindy kids!

🍭 Naturally Sweet & Hydrating. Its juicy texture makes it a delicious way to stay hydrated and enjoy a healthy treat.

Try adding papaya to smoothies, fruit salads, or even frozen as a cool snack!

What are some of your favourite recipes or meals with this tropical fruit? Which is grown by local families.🛤 Here is a delicious recipe for a Papaya Smoothie, with all the goodness https://www.rebeccagawthorne.com.au/blog/recipes/creamy-tropical-papaya-smoothie

Pick up a few papayas from our stall and enjoy the sunshine in every bite! Stay tuned each week as we explore more delicious ways to nourish your body and celebrate the generosity of our local growers.

05/08/2025

🍋 Healthy Harvest Weekly: Why Lemons Are a Zesty Boost for Your Health!

Welcome back to Healthy Harvest Weekly, where we celebrate the fresh produce donated by our amazing community! Each week, Nutritionist Tara shares simple tips and health benefits to help families make the most of seasonal fruits and veggies.

This week’s star: Lemons! 🌞

Here are 5 simple reasons to love lemons:
💪 Boosts Immunity: Full of vitamin C to help fight off colds and keep you strong.
❤️ Good for Your Heart: Lemons may help lower blood pressure and support heart health.
🥬 Helps Your Body Use Iron: Adding lemon juice to meals helps your body absorb iron from veggies and grains.
🛡️ Protects Your Cells: Lemons are full of antioxidants that help your body fight damage and stay strong.
💧 Keeps You Hydrated: Adding lemon to water makes it tastier, which can help kids and adults drink more throughout the day.

🍹 Try adding lemon to water, salad dressings, or even baking for a fresh twist! 🌿
Pick up a few lemons from our stall and enjoy the zing!

Stay tuned each week as we explore more delicious ways to nourish your body and celebrate the generosity of our local growers. 💚

03/03/2025

🎯 Your Opinion Matters! 🌟

We’re building a wellness app designed just for YOU, and we need your help to ensure it’s everything you want and more! 💥 Your input is CRUCIAL in shaping the features, recipes, and tools that will make this app perfect for your lifestyle.

✨ Why take a few minutes to complete our questionnaire? Just to get us started. If you participate in this survey, we may ask you additional questions after these initial responses.

Your feedback will help us build the best wellness app out there! 🏆

It's super quick and easy—just a few questions, promise! ⏱️
As a thank you, you’ll be helping us create something that’ll make your wellness journey easier and more fun! 💚
🔐 We respect your privacy: Your personal info will never be shared. It's only used for research purposes to improve the app. 😊

Ready to make a difference? Click below to start!
👉 https://www.surveymonkey.com/r/PZZYZM2