Thank you for joining our recent nutrition webinar

Thank you so much for joining us recently for our first nutrition webinar with SAP. I really enjoyed sharing our healthy love of food and appreciated your feedback and questions. I hope you took away some nutrition tips to incorporate into your everyday life. Are you remembering to chew, chew, chew!

Have you tried any of the recipes? I’d love to hear if you found them easy to make and most importantly if you find them delicious. I discussed in the webinar ways to increase your vegetable intake: swap rice for cauliflower rice; tacos and wraps for lettuce cups; and pasta for zucchini noodles or cauliflower mash. Below you’ll find our recipe for Creamy Cauliflower Mash. It is super easy to make, delicious and nutritious.

cauliflower mash & chicken stroganoff

Cauliflower is high in Vitamin C with 1/2 a cup having 50% of your recommended daily intake. It’s also high in fibre and low in kilojoules, making it perfect for a weight loss program.

Any feedback you have from our webinar is very welcome. We’re planning future webinars and I’d love to know what topics you’d like covered. Please leave your suggestions below.

Next Tuesday 10 October at 12.30pm I’ll be in the North Sydney office for a cooking demonstration. I’ll be sharing a delicious dinner recipe and showing you how you can turn the leftovers into four other meals. It will be an interactive workshop with lots of taste testing and take home recipes. I’d love you to join me.

In the meantime you can follow us on instagram or Facebook for more recipes & nutrition tips.

Warm regards
Wendy

GreenWithClearBackground

Wendy Middleton
0403 861 117
Nutritionist
Adv Dip Nut Med, ATMS 50532

Creamy Cauliflower Mash

Ingredients

1 cauliflower, roughly chopped
60g organic butter or coconut oil
1/2 cup chicken stock

Directions

Add the cauliflower, stock and butter or coconut oil to a saucepan and cook on medium heat with the lid on until the cauliflower is tender.

Add all the ingredients to a blender or food processor and blitz until completely smooth and creamy.

Season with sea salt & pepper.

 

Thank you for attending our “Happy Healthy Hormone” workshop with Vision

It was so lovely to meet you all at the Vision “Happy Healthy Hormones” event last week. I hope you took away some new nutrition tips to incorporate into your everyday life & prepare you for an easy transition through the dreaded M!

I also hope you enjoyed the chia pudding workshop. I’d love to hear if you liked the chia puddings & how they worked out. It’s such a simple recipe that can be made ahead of time & enjoyed for breakfast. I’d recommend making in small jars that you can also enjoy as a snack when that 3pm slump hits.

Chia puddings small

Chia is bursting with goodness. High in anti-inflammatory Omega 3s, calcium, protein & fibre. It was traditionally used by Aztec warriors. They would keep a small pouch of chia seeds on them that they would consume during battle to keep them energised. It’s the combination of protein, healthy fat & carbohydrate in the chia puddings that keeps me energised for my daily battles 🙂

A few of you asked for the recipe for the Matcha Energy Balls we served on the night, which you’ll find below. This is an easy recipe where all you need is a bowl & spoon. You can also play around with different flavours if matcha’s not your thing.

Energy balls x 3

Any feedback you have from last week is very welcome. We’re planning future workshops & I’d love to know what topics you’d like us to cover. Please leave your suggestions below.

Don’t forget everyone who attended our “Happy Healthy Hormones” workshop at Vision receives 25% off a nutrition consultation until 31 August. If you have a health goal you’d like to reach or a health concern you’d like to address, I would love to help.

Share our healthy love of food & follow us on instagram or Facebook for more recipes & nutrition tips.
Wendy

GreenWithClearBackground

Wendy Middleton
0403 861 117
Nutritionist
Adv Dip Nut Med, ATMS 50532

Matcha Energy Balls

A delicious & nutritious energy snack

Ingredients

1 cup almond meal
1/2 cup dessicated coconut
1 tsp Matcha powder
1 tsp Maca powder (optional)
1/4 cup extra virgin coconut oil (melted)
2 tbsp organic maple syrup
Extra dessicated coconut for rolling

Directions

Add almond meal, coconut, matcha & maca powder in a bowl & mix well.

Add coconut oil & maple syrup to a small bowl & stir to combine. Add coconut oil mix to almond meal etc & mix well.

Make into small balls & then roll balls in extra coconut.

Store in fridge.

Thank you for joining me at the Vision nutrition workshop

It was so lovely to meet you all at the Vision “Share our Healthy Love of Food” event last week. I hope you learnt some new nutrition tips to incorporate into your everyday life.

I also hope you enjoyed our energy ball workshop. I certainly enjoyed running it and loved seeing how everyone approaches the same task in so many different ways. The variety of shapes, sizes & flavours was something to behold. Have you been inspired to experiment with your own flavours? I think my favourite are the lemon balls, lovely & refreshing.

Energy balls x 3

Any feedback you have from last week is very welcome – Have you tried the recipes? Have you found them easy to make? Other recipes you’d like? What nutritional information would you like more of? I’d love to hear your comments, which you can leave below.

I’d like to share with you our Seed Snap recipe, served on the night. This is an easy recipe and a great substitute for bread or crackers. It’s loaded with healthy fat & fibre to keep you feeling fuller for longer.

Seed snaps

Don’t forget Vision members receive 25% off a nutrition consultation until 31 July. If you have a health goal you’d like to reach or a health concern you’d like to address, I would love to help.

Share our healthy love of food & follow us on instagram or Facebook for more recipes & nutrition tips.
Wendy

GreenWithClearBackground

Wendy Middleton
0403 861 117
Nutritionist
Adv Dip Nut Med, ATMS 50532

Seed Snaps

A tasty gluten free alternative to bread & crackers

Ingredients

1 cup (140g) linseeds (flaxseeds)
1/2 cup (100g) chia seeds
1/2 cup (70g) sunflower seeds
1/4 cup (40g) pumpkin seeds
1/4 cup (40g) sesame seeds
1/4 tsp sea salt
2 tbsp coconut oil, melted

Variations: Add any favourite spice/herb to the mix e.g. turmeric, paprika, rosemary.

Directions

 

Combine linseeds with 1 1/2 cups of water in a bowl & rest for 30 minutes.

Place remaining seeds in a bowl with salt & mix. Add linseed gel & coconut oil & mix well.

Line a 25 x 38 cm baking tray with baking paper & spread seed mix evenly. Set aside for 30 minutes. Preheat oven to 160C. Bake for 30 minutes.

Remove from oven & carefully turn the whole seed snap over. Score into bite sized pieces making it easier to break apart when cooked.

Return to the oven for a further 40 minutes or until crisp. Allow to cool then break into pieces. Store in an airtight container.

 

 

Thank you for attending our energy ball workshop…

It was so lovely to meet you all at the Women Wine & Wellness event last week. I hope you enjoyed our energy ball workshop. I certainly enjoyed running it. I just love seeing how everyone approaches the same task in so many different ways. The variety of shapes, sizes & flavours of the balls was wonderful.

Energy balls x 3

I hope I’ve inspired you to experiment with your own flavours. I think my favourite is the Lemon Balls, lovely & refreshing. Any feedback you have from last week is very welcome – Did you like the recipe? Have you found it easy to make? Other recipes you’d like? I’d love to hear your comments, which you can leave below.

I’d like to share with you our Mexican Salad recipe. I’ve received lots of positive feedback on this one. It’s a great family salad that you can dress up when you’re entertaining too. You can find the recipe here.

MexicanSalad

One of the ingredients is black beans. Did you know black beans are an excellent source of protein, fibre, iron & magnesium?  In times of stress magnesium levels become quickly depleted. It’s very important to keep our intake of magnesium containing foods high as it is needed for over 600 functions in the body. Black beans are also a wonderful source of iron. Iron carries oxygen throughout the body & is so important for optimal mental & physical performance.

I’d love you to join me in the ‘Cut Above’ kitchen for a nutrition consultation. If you have a health goal you’d like to reach or a health concern you’d like to address I’d love to help.

Share our healthy love of food & follow us on instagram or Facebook for more recipes & nutrition tips.
Wendy

GreenWithClearBackground

Wendy Middleton
0403 861 117
Nutritionist
Adv Dip Nut Med, ATMS 50532

A Cut Above Nutrition is here…

After 3 long years of study I’m now a qualified nutritionist. Yay! I actually loved the study (think I’m a bit of a nerd!) . It was very rewarding after all the years since I last studied to get that part of my brain functioning again. There were certainly initial doubts of will I be able to do this & late nights cramming plus moments where I didn’t think my brain could hold one more muscle name or vitamin function. Then there were the biochemistry lectures where I had the embarrassing knack of being able to fall asleep, even when I put myself in the front row. Not a great look.

Photo1

I’m so excited to be using all this knowledge & combining it with my love of food. My mission is to share this love & hopefully encourage others into the kitchen. I hope to help make cooking easier & more enjoyable as I strongly believe the path to good health requires you to cook. Food from the supermarket laden with chemicals & minimal nutrients is just not the way.

Photo2

We recently held a lovely delicious & nutritious dinner to celebrate. I love setting a table & thanks to Zjoosh for the beautiful tableware & glassware & Cumquatmay by MJ for the superb flowers. It all came together pretty as a picture. The menu was all nourishing food with old favourites given a healthy twist, like my mother-in-law’s pate with turmeric, & some experiments too. The raw veggie salad (recipe below) looked so pretty & was so flavoursome, definitely nutrient dense! The guilt-free Avocado Chocolate Mousse went down pretty well too.

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I’d love you to follow A Cut Above Nutrition on facebook & instagram. Here you’ll find regular delicious & nutritious recipes & health tips. Also, let me know if you’d like a nutrition consultation in the ‘Cut Above’ kitchen. I’m really enjoying developing personalised eating plans for clients & they seem to be enjoying the taste testing 🙂

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Have a wonderful week.

Share our healthy love of food.

Wendy

Wendy Middleton
0403 861 117
Nutritionist
Adv Dip Nut Med, ATMS 50532

 

 

Raw Veggie Salad with Pomegranate

  • Servings: 6
  • Difficulty: easy
  • Print

A delicious & nutrient dense salad.

Ingredients

1/4 iceberg lettuce, finely sliced
1/4 small red cabbage, finely sliced
1 large beetroot, grated
1 zucchini, grated
1/4 red onion, finely sliced
3 radishes, finely sliced
Handful of snow peas, finely sliced
Handful of flat leaf parsley leaves, roughly chopped
Seeds from 1/2 pomegranate
4 tbsp mixed seeds (sunflower, pepitas, chia, sesame, flaxseed)
2 tbsp roasted cashews

Lemon dressing:

3 tbsp extra virgin olive oil
2 tsp raw honey
1 tsp Dijon mustard
1 lemon, zest & juice
Sea salt & pepper

Directions

Combine all dressing ingredients in a jar & shake well.

Add all salad ingredients to a bowl except pomegranate seeds. Toss through dressing.

Remove seeds from pomegranate by cutting pomegranate in half & hitting back of fruit over the salad bowl. The seeds & juice will release easily.