Kat Ludwig - Nutrition

10/10/2021

Tomorrows breakfast! We don't always have time in the mornings. We arnt that good at getting up early and getting ready quickly. So we often rely on toast and crumpets for breakfast. Quick and easy but not much nutrition. So while our pumpkin risotto is cooking in my thermomix I whipped up this pumpkin, chorizo and feta fritata. Quick and easy to slice and reheat as needed!

23/07/2021

The Link is live for my masters research!!!

I am mindful that our amazing teachers have a lot to do at the moment but if you can help out by either completing the survey or sharing with those in your network i would be very appreciative!

Thank you!

Primary school teachers: we want to hear about your thoughts and experiences on teaching food and nutrition in your school.

Take an anonymous 15 minute survey and you can choose to go into a draw to win one of four $50 vouchers: https://bit.ly/3BqLnwx

14/02/2021

As well as being valentines day, today is also congenital heart disease day! So as well as rocking my ahhmazing heart dangles im also showing off my open heart surgery scar 🫀.

I was born with a malformed aortic valve. I was pretty lucky - no open heart surgery as a kid just a few minor surgeries to manage it. Getting pregnant with cailin was really the final nail in the coffin - i was soo sick and the pregnancy was really hard. When I was 30 I had surgery to replace the valve with an artificial one. It was definitely an eye opening experience - i really had no idea how sick I had been until I felt better. I never really realised that everyone else didn't feel like I did.

This was one of the driving forces behind my passion for nutrition. I've had days where I couldn't walk from one end of the house to the other, days that where planned out to the minute with what I had to get done and what I could leave till tomorrow because I only had a finite amount of energy, days where I couldn't get through without a nap and days where I pushed myself too far and just had to sit on the couch all day and do nothing. But I was always really aware of how much better I felt when I nourished my body properly and exercised (ill admit to a number of years in my early 20s when I was not doing the right thing but 🤷‍♀️)

Hope you all have had an amazing day filled with love from those around you ###

27/01/2021

Back to school lunches!!!

Who else is a very excited mumma today???

I see so many posts in the lead up to a new school year about perfect lunch boxes and what to pack in them. Firstly there is no perfect lunch box that's going to magically make the kids eat what's in it 🤣🤣🤣

Its not a secret that kids perform better when they are fueled with the right stuff but most parents know that's not always easy - kids are stubborn and fussy and im sure we have all had lunch boxes come home full of food.

So what do they need?
In really basic terms they need a protien, some carbohydrates and a good fat.

Today my kids have - watermelon, carrot sticks, those fancy dried fruit crackers, cheese, and ham, avocado and salad cold roles. It took me 10 minutes to throw together this morning.

But you know what - at the end of the day if your child wants to take the same sandwich and the 1 piece of fruit that they will eat every single day then that's ok too because you what common sense tells us that kids perform better at school when they've had something to eat!

06/01/2021

Mini finger buns!! Because there is absolutely nothing wrong with a sweet treat.

The kids helped me make them - we even made the condensed milk that goes into the dough (thankyou ). Baking myself means that I know exactly what went into them and there is no added preservatives or fillers.

03/01/2021

Back from camping with all the motivation of an exhausted squirell (note to self camping with a 1 yr old who is determined to jump into the river with the bigger kids is not as relaxing as it might sound 🤣🤣🤣).

But i did manage to rustle up some pancakes and fresh fruit for breakfast (baked in the oven like a cake so I didnt have to stand there cooking individual pancakes for half an hour).

I dont add any sugar to my batter (sometimes I add banana) we use the sweetness of the berries and some creamy honemade yogurt to add sweetness and flavour. YUM!!!!

Now praying to the parenting gods that hendrix naps today so I can do some uni work and not sit up to midnight 🤞

01/01/2021

Happy new years!!

2020 was not the best year but for my family there was alot to be greatful (and I am completely aware that we have had it very easy in adelaide).

2019 was a horrible year for us - my partner of 16 years passed away suddenly leaving me with our 2 young children and pregnant with our third who was born in December 2019. So I entered 2020 with a newborn, a 5yr old and a 7 yr old and no clue what to do next.

2020 gave me a chance to extend my maternity leave and take some much needed time off.

When the world shut down and the kids had extra time off school we got to spend some amazing time at home together doing small stuff we never seem to get time to do

My daughter may never forget the year calethenics got cancelled but it gave us a chance to slow down and rest (we may have paid for that when things started up again and we were extra busy catching up 🤣🤣)

I have made new friendships and old ones have changed and grown (in good ways). We have learnt who and what we need in our lives to be happy.

I resumed my masters in human nutrition and for the first time in a long time feel confident that im working towards something that im not only passionate about but am good at.

So while 2020 was horrifying in many ways (and I honestly feel for everyone who has lost love ones or is still separated from family). Part of me is greatful for the year that was not what we wanted but in alot of ways was what we needed.

27/11/2020

My babes!

I love summer nights (nearly 40 degrees C here in Adelaide today) - healthy salads, bbq, family time!!!!!

Plus it takes some of the stress out of dinner (as long as i cook the right meat 🤣). Everyone serves themselves what they want - none complains!

18/11/2020

Well we are in lockdown in south Australia. Unless you are an essential worker we cannot leave the house except to go to the supermarket once a day (only 1 person). While I have an amazing family and support group this adds another level of difficulty as a sole parent. While i am allowed to take the kids with me.as they cannot be left at home on their own im pretty keen to do the right thing and limit their exposure (I AM NOT MISSING CHRISTMAS SOUTH AUSTRALIA!!!!). Plus who wants to take 3 kids to the supermarket that haven't seen the outside in days 🤣🤣

So this weeks instalments of Kat Ludwig Nutrition is brought to you by "how creative can mum get without having to leave the house"

Stay safe and healthy everyone ###

04/10/2020

Mummy and me mocktails (well mine may have some gin 🍸). My kids are definitely at the age where they occasionally ask for soft drink and i am not a fan of them having it at all. However im also mindful of them not feeling like they are missing out.

Soda water, lime and mint. Now most children won't like that flavour combination so any pureed fruit will do the trick (my other favourite flavour is strawberry and basil)!!

02/10/2020

Research shows over and over that lack of skill in the kitchen is a huge barrier to healthy eating and disease prevention. When I moved out of home I thought noodles with a jar of stir fry sauce and a few veggies (maybe) was a fairly healthy meal. I had no idea how to make a stir-fry sauce from scratch and i didn't know jars of sauce marketed as healthy was most likely full of sugar.

🤣🤣🤣🤣 I've learnt alot since then!! I use my insta page to try and show how my family incorporates a healthy lifestyle into our normal every day life with fairly minimal fuss - because who has time for that. If theres anything you ever want instruction or a video for or have any questions please speak up!!!

Anyway..... Prawn Stir-fry!!

1/4 cup (ish) of honey
2 tablespoons of sweer soy sauce
And a few pinches of sesame seeds!

Stir fry some prawns and veg, add the sauce, add some noodles and done!! Recommended by 2/3 children. Child no 3 declared he wasn't "hungry" after a lick of a snow pea and is saving his for "later" 🤣🤷‍♀️