Recipe of the Week: Brown Rice, Roasted Pumpkin and Seed Salad

Hello everyone,

Theres been a lot of requests lately for some new recipes, particularly vegetarian. A vegetarian diet can provide a multitude of health benefits if it’s planned correctly to include a variety of proteins rich foods, complex carbohydrates and plenty of fresh fruits and vegetables. There will be more vegetarian recipes added to the ‘recipe’ page which can be found at the top of the website, along with a post each week incorporating ‘protein combining’ to ensure your vegetarian meals are balanced, healthy and hearty.

This week, nutrition nourishment has chosen a simple, flavoursome salad that can be made the day before a work week for an easy meal prep to keep you on the path to health. Brown Rice, Roasted Pumpkin and seeds salad provides a perfect balance of macronutrients carbohydrates, fats and proteins, in a delicious, convenient meal. Feel free to play around with the ingredients to adjust taste and flavour to desired. For example, mix it up by roasting some sweet potato for a potassium boost, add some nuts such as cashews and almonds for a dose of healthy fats, add cheese including feta or halloumi or use a variety of leaves including chard (beetroot leaves), cos lettuce and baby spinach (my personal favourite blend) for a super greens body booster! See below for recipe!!

*Some creative ideas of additives to the salad to provide a body booster!!


2 Cups Brown Rice
1kg Pumpkin
1/3 Cup Pumpkin Seeds (pepitas)
1/3 Cup sunflower seeds
1 Fresh Lime
1 Tsp tamari
1/2 tsp sesame oil
2 cloves garlic, crushed
1 bunch rocket

Step 1: Preheat oven to 200°C. Spray a large baking tray with olive oil to lightly grease. Arrange the pumpkin, in a single layer, on the prepared tray and spray lightly with olive oil. *** Bake in preheated oven, turning halfway through cooking, for 30 minutes or until light brown and tender. Remove from oven and set aside for 15 minutes to cool to room temperature.
Step 2 Meanwhile: cook the rice in a large saucepan of boiling water for 30 minutes or until tender (do not overcook). Drain in a large colander and set aside for 30 minutes to cool to room temperature.
Step 3: Reduce oven temperature to 180°C. Spread the pepitas and sunflower seed kernels over a large baking tray. Bake in oven, stirring halfway through cooking, for 5 minutes or until lightly toasted. Remove from oven and set aside to cool slightly.
Step 4: Combine the juice of lime, tamari, sesame oil and garlic in a small jug. Place the rice in a large bowl. Drizzle with lime-juice mixture and use a large metal spoon to gently stir until well combined. Add the rocket, pumpkin, pepitas and sunflower seed kernels to the rice mixture and gently stir until well combined. Enjoy!!!

*** Optional herbs can be used when roasted pumpkin, including oregano, thyme, basil or paprika to give a smokey flavour. Be creative!!

We hope you enjoy this week’s recipe and Look forward to seeing your creations!

Stay tuned for our next blog on the Macronutrients Series: Part two on Fats!!!!

Healthiest Regards



Macronutrient Series: Fats Part 1

Since around the 1960’s, when a campaign was released linking fat to weight gain, and chronic diseases such as heart disease, diabetes and cancers, low-fat diets became BIG business. So what happens when a product has the majority of its fat taken out? It tastes terrible. Enter sugar, flavour enhancer. It’s no surprise that one of the largest and most successful marketing plans rolled out to date was to discriminate against fats with “low-fat” diets promoted for health. Even now alot of consumers choose low fat options unaware they contain more sugar, and empty calories and less vitamins and minerals. All this to avoid FATS in their diets. But is fat really the villain it has been made out to be?

Nutrition nourishment is releasing its THREE part series blog on the macronutrient known as fats, or lipids in collective term. Fats have received a lot of bad publicity, and its true that eating large amounts of fried foods and other ‘fatty’ foods can lead to weight gain and cause health problems. However, fat should be an essential part of the diet as its role is to maintain a variety of biological functions and support good health. This blog will explain the basics of dietary fats, and introduce you to the common types of fats found in the common diet.

What is Fat? 

Fats have received a lot of bad publicity, and its true that eating large amounts of fried foods and other ‘fatty’ foods can lead to weight gain and cause health problems. However, fats are essential for a number of biological reasons. Dietary fats are naturally occurring molecules that are an essential part of our diet. They belong to a larger group of compounds known as lipids that also include waxes, sterols (e.g. cholesterol) and triglycerides. The different types of lipids have unique structures and correspondingly diverse roles in the human body.

Common Types of fats found in foods.

Saturated fats have no double bonds between Carbons and are saturated with hydrogens molecules, typically causing this type of fat to be solid at room temperature. They mostly come naturally occurring in animal products such as meat, poultry, butter and cheese, along with coconut and palm oils too. They tend to raise the ‘bad’ LDL cholesterol within the blood and lower ‘good’ HDL cholesterol. Eating more than 10% of your dietary fats in saturated fats can lead to risk of heart disease, stroke and some types of cancers.


Unsaturated fats contain double bonds between Carbons, usually liquid at room temperature and come in two main groups: monounsaturated fats and polyunsaturated fats. Unsaturated fats are considered a ‘good’ fat by many nutritional experts due to research showing they inhibit disease such as diabetes, depression, dementia, autoimmune disease and heart disease.

Monounsaturated fats contain only one double bond and have been shown to improve cholesterol levels in the blood and lower the risk of heart disease. They form the foundation of diets such as the Mediterranean diet and the DASH diet, both which promote good health and longevity. Rich sources include olive oil, avocados, almonds, cashews, peanuts and some seeds.

Polyunsaturated fats contain two or more double bandstand are considered an essential fatty acids, as the body cannot create these so they must be a part of a healthy diet. PUFA’s come mainly from fish and plant oils, chia seeds, flaxseeds, walnuts and some vegetables. There are two groups of polyunsaturated fatty acids known as Omega 3, and Omega 6. These fatty acids are determined by the location of the first double bond on the chain from the left.

Omega 3 fatty acids promote anti-inflammatory properties within the body and are found in oily, fatty fish including salmon, sardines, trout, and herring, along with linseeds, chia seeds, walnuts, canola oil and mega 3 enriched eggs.

Omega 6 fatty acids are said to promote inflammation in the body when consumed in large amounts, which can increased the risk of cancers, heart disease autoimmune disorder such as rheumatoid arthritis. Currently opinions vary on the correct ratio of Omega 3 fatty acids to Omega 6 fatty acids, with most of the western population consuming enough Omega 6, but low amounts of Omega 3.

And then there is Trans fat… This type of fat is rarely found naturally occurring, and is made from vegetable oils that are hydrogenated, which is a process used in commercial food manufacturing to lengthen the shelf life of foods. This results in the polyunsaturated vegetable oil, acting like saturated fat in the body during digestion. Experts agree there is no safe level of trans fat, as it raises ‘bad’ HDL cholesterol and lowers ‘good’ LDL cholesterol. Studies link trans fat to increased risk of heart disease, diabetes, dementia, gallstones, and inflammation. They are found in processed foods such as commercial baked goods, fried foods and cheap brand of margarine. Always avoid foods that contain ‘partially hydrogenated’ or ‘hydrogenated’ vegetable oils in the ingredients list. The good news is that many food manufacturers and restaurants have cut back on the use of trans fat in their foods.

Good Fats, Equal Better Health

Monounsaturated and polyunsaturated fatty acids play a crucial role in maintaining good health. They offer an extraordinary range of benefits for the cardiovascular system as well as helping to fight an impressive number of diseases. Below is a brief outline of benefits established from research around the world.

Monounsaturated fats and polyunsaturated fats may help to safeguard against type 2 diabetes, protect against forms of cancers, decrease levels of total cholesterol in the blood, and reduce levels of artery-clogging triglycerides, which is a blood fat linked to heart attacks and strokes.

Omega-3 fatty acids have anti-inflammatory properties that cut the risk of sudden cardiac death by half, provide protection against strokes, reduce depression, protect against dementia, steady heart rhythm, reduce the risk of vision loss and macular degeneration, may aid in children with ADHD and autism to help settle and set forces, along with preventing blood blotting, and high blood pressure.

We hope you enjoyed the FIRST PART of the Fats- Macronutrients Series, and have developed a greater understanding of the types of fats found in the diet, and improved your knowledge on some of the roles dietary fats play in the body. The information you have obtained from this blog have laid the foundation to increase your knowledge in the next blog in PART TWO of the fats-macronutrients series, nutrition nourishment will go into extensive detail on the different functions that dietary fats have  in the body and how the information can assist you to good health.

Healthiest Regards



Recipe of the week: Tuscan Halloumi Panzanella

Hello everyone,

Theres been a lot of requests lately for some new recipes, particularly vegetarian. A vegetarian diet can provide a multitude of health benefits if it’s planned correctly to include a variety of proteins rich foods, complex carbohydrates and plenty of fresh fruits and vegetables. There will be more vegetarian recipes added to the ‘recipe’ page which can be found at the top of the website, along with a post each week incorporating ‘protein combining’ to ensure your vegetarian meals are balanced, healthy and hearty.

This week, nutrition nourishment have chosen Tuscan Halloumi Panzanella as the recipe of the week. ‘Panzanella’ is an Italian staple which is quite simply a salad of bread and vegetables. Nutrition nourishment has altered the recipe to include plenty of protein rich sources of vegetarian foods, as well as an addition alternative cooking method to spice up the recipe at home! Read below to see how easy it is to make your own homemade Italian salad!! See Below for Recipe!!!

Tuscan Halloumi Panzanella – serves 4-6


1 x Loaf Whole-grain Organic Sourdough, cut into thick cubes

2 x Fresh Red Capsciums, cut into thick chunks

6 x Vine-ripened Tomatoes, Largely diced

2 x Zucchini’s, largely diced

1 x Red Onion, Largely diced

400gms Halloumi, sliced lengthways

1 Tsp Organic Extra Virgin Olive Oil

1 x clove garlic, crushed

1 x Handful Fresh Baby Spinach Leaves

Pinch of Salt and Pepper to Taste

Optional: Fresh Italian Herbs such as Oregano, Basil, Thyme and legumes such as lentils can be added to increase nutrient contents of dish.


Step 1: Pre-heat Oven to 180 degree (fan-forced), and place cubed Whole-grain sourdough onto a cooking tray with Garlic, Drizzle with Extra Virgin Olive Oil. Roast in Oven until browned. Sourdough should resemble a sort of crouton.

Step 2: In a Fry pan on the stove, add Olive Oil, Tomatoes, Zucchini, Red Onion, and Halloumi and cook on a medium heat until ingredients are softened and aromatic. *If you cook this way halloumi will blend in with other ingredients, Another option is to grill helium before combining with ingredients in the pan.

Step 3: Take Pan off heat and add Sourdough to vegetable mix and mix through Spinach and Desired Italian Herbs The heat from the vegetables will make the spinach wilt and bring out the essence of the herbs. Add Salt and Pepper to Taste.

Step 4: Serve in pan and enjoy!!

  • Another option for this recipe that was husband and toddler approved is to combine all ingredients into an oven-proof pan with some sourdough placed on top, and place into oven to roast at a medium heat for around 30 minutes to create a casserole style meal. The sourdough will soak up the juice from the vegetables for a casserole with a crusty top.

We hope you enjoy this week’s recipe and Look forward to seeing your creations!

Healthiest Regards


Fact Sheet: Peptic Ulcers (Stomach Ulcers)

Stomach Ulcers occur in the lining of your stomach. Although they are common and can be effectively treated, it’s important to be aware of the symptoms. If left untreated, stomach ulcers can lead to more serious complications, so early diagnoses is imperative.

What are Stomach Ulcers?

Stomach ulcers, also known as gastric ulcers, are open, inflamed sores within the lining of the stomach. Due to the amount of acid present in the stomach, when ulcers occur, they are often extremely painful. The most common cause of stomach ulcers are:

  • Helicobacter Pylori- A Type of Bacteria

  • Non-sterodial anti-inflammatory drugs, such as aspirin and ibuprofen.

Common Symptoms

Burning pain in the stomach that can travel to your chest and neck, bellybutton or back is the most reported symptom. Other possible symptoms may include loss of appetite, vomiting and heartburn.

Sometimes, Stomach Ulcers can lead to more serious complications. Seek Medical intervention if you experience any of the following:

  • A Sudden sharp pain in your stomach that gets worse

  • Vomiting bloodstreamBlood in your stool or black stools.


Stomach Ulcers are commonly diagnosed by endoscopy-a flexible tube with a tiny camera that’s passed into your moth to your stomach. The procedure is done under a general anaesthetic. You’re also likely to have tests to check for Helicobacter pylori infection. Usually this involves a breath test, but a blood test and stool sample test may also be needed.

Treatment Options

If yours diagnoses with a stomach ulcer, you may be given:

  • A Combination of antibiotic medication to kill the helicobacter pylori Bacteria infection

  • Medicines that reduce the stomach acid, such as proton pump inhibitors

Dietary Advice

Flavonoids: Research suggest that flavonoids, also known as bioflavonoids, may be an effective treatment for stomach ulcers. Flavonoids are compounds that occur naturally in many fruits and vegetables including soybeans, legumes, red grapes, kale, broccoli, apples and berries. However, some foods and drinks that contain flavonoids, such as citrus drinks and red wines, can irritate stomach ulcers.

Probiotics: Probiotics are the living bacteria and yeast that help keep your digestive system moving. They are present in many common food, particularly fermented foods such as buttermilk, yoghurt, miso and kimchi. A probiotic can also be taken in supplement form. Studies have shown that probiotics may be helpful in wiping out H.pylori and increasing recovery rate for patients with ulcers.

Honey: Honey can contain up to 200 elements, including polyphenol and other antioxidants. Honey is also a powerful anti-bacterial and has been shown to inhibit H.pylori growth. As long as you have a normal blood sugar level., you can enjoy honey as you would any sweetener, with the bonus of soothing stomach ulcers.

Garlic: Garlic extract has been shown to inhibit H.pylori growth in a lab, in both animal and human trials. If you don’t like the taste of garlic or its lingering aftertaste, you can take garlic extract in the supplementation form. Garlic acts as a blood thinner, so it’s important to ask your doctor before taking it if you use warfarin or other prescription blood thinners.

Cranberry: Cranberry is known for its ability to fight urinary tract infections by preventing bacteria from settling on the walls of the bladder. Cranberry and cranberry extract also may help to fight H.pylori. You can drink cranberry juice, eat cranberries or take supplements.

Unfortunately, no specific amount of consumption is associated with relief. Too much cranberry in any form may cause stomach discomfort, whether you have ulcers or not, so start with small amounts and increase gradually. In addition, many commercial cranberry juices are heavily sweetened with sugar and/high fructose corn syrup, which can also cause stomach upset and add empty calories.

Foods to Avoid

  • Coffee

  • Carbonated beverages

  • Chilli and Hot peppers

  • Processed foods

  • salty red meats

  • Deep fried foods

Lifestyle Advice

You may find relief from the pain of stomach ulcers with these lifestyle and home remedies:

  • Choose a healthy diet

  • Limit or avoid alcohol

  • Give up smoking

  • Consider foods containing probiotics

  • Get enough sleep

  • Consider eliminating milk

  • Control stress levels


It can take some time, teamwork, and determination to find the right treatment for your ulcers, but don’t give up hope: Ulcers can be cured. In addition to a treatment plan agreed upon by you and your doctor, you can incorporate natural approaches that can give you some relief and accelerate healing. Adding plenty of fresh fruits and vegetables to your diet and reducing alcohol intake will almost certainly get you on the road to health.

For further research regarding the Gastrointestinal Tract and Stomach Ulcers, clink on the links below.

Gastrointestinal System

Healthiest Regards


Kombucha Recipe: Making Homemade Kombucha easy!

Kombucha is an ancient elixir that has a history of starting in China and, somehow, made it’s way over here to America. It is a sort of “tea” that is infused by fermentation with beneficial bacteria, probiotics, and yeast and is great for your gut and overall health. It is made from either using black or green tea, and some herbal teas, some sugar (which the yeast feeds on), and lots of patience.

As promised below is the recipe for making your very own homemade kombucha. Look at our previous post for growing your own SCOBY (“symbiotic colony of bacteria and yeast”). Just to recap it looks like a flat mushroom but solid and squishy. This SCOBY is actually alive and feeds on the white sugar that is in the tea. As it ferments, the SCOBY produce a by-product which is full of beneficial bacteria and probiotics for gut health, and many more benefits!

Homemade Kombucha

Step One: Boil 2 Litres of water and add 3 family-size tea bags (the tea may also be loose leaf in either green, white or black) and 1 cup of white sugar. You can use organic sugar and organic tea if you would like, but it is not necessary.

Step Two: Once the tea is cooled (not hot, you could kill your SCOBY) add it to a 4 litre glass jar. Must be glass. Then 1 cup of first batch kombucha with your fully grown SCOBY. SEE PREVIOUS POST FOR DETAILS

Step Three: Cover the jar with a fabric cloth, tie with elastic band and set aside to ferment for 7-10 days. Taste it every other day or so and you will learn about the process of how the SCOBY alters the taste.

Step Four: Take the SCOBY and the new baby that may have formed on the top of the liquid and put them aside.

Step Five: This is personal preference now, as I mentioned above. Either bottle it up and put the Kombucha in the fridge. To taste fresh fruit and fruit juice can be added for a sweeter flavour. For example citrus fruits including lemon, oranges and limes; berries such as strawberry, cranberry or pomegranate, and herbs like ginger and basil. Feel free to experiment. Make sure you keep 1 cup of the Kombucha and your SCOBY to put in the next batch. This is your starter liquid which will get the next batch going.

Step Six: Repeat steps 1-5 and Enjoy!!

Don’t forget to check out our other articles relating to kombucha and its health benefits. Feel free to read our other blog posts. We post all health related information from health science, latest research, recipes, diet and weight loss tips, spiritual/emotional healing and fact sheets.

Healthiest Regards


Finding Your inner spirit: Awakening your third eye.

Nutritionnourishment encourages a holistic lifestyle approach to health and wellness, exploring not only physical health but spiritual and emotional. In today’s blog we’re delving into the spiritual world to help heal your soul and your intuition. Everyone has access to his or her third eye, which is the ability to see what might be, to see potential. A natural part of every person, it consists of your mind and all your senses working together as a much larger, more powerful sensory organ. Our third eye is part of our energetic body, it has been with us since the very birth of our physical body, and it has always been activated, reflective on qualities such as confidence, truth, willpower, and trust.

How does intuition and knowing manifest in our reality?

We become more confident as we have a sense of knowing and understanding about our life’s path and there’s nothing more satisfying than knowing how to go about things, even when times are tough. We being to see life experiences more clearly, which allows for truth to manifest in our heart and mind. When your third eye is open and receptive, you can reap the many benefits of a strong sixth chakra including imagination, powerful dreams, mental stamina, strong memory skills, empathetic connections, deep wisdom and perceptiveness.

Below are some tools you may wish to utilise to rebalance your energy and support the flow to your third eye.

Look deep into your body

The third eye can become blocked with over-use of the analytical mind, with stress and over-thinking produces energetic build up of the mind. Try to stay in a more neutral, open state ready to receive and accept intuitive information by dropping out of your over-active mind and focus on body rhythms such as breathing. Meditation, taking a walk, enjoying a bath, lying on the earth and taking a moment to ground yourself can help to shift your mind’s energy into balance.

Release Competition

The intuitive mind is not competitive, take a few moments to runs through your current situation and support your inner welbeing. Letting go of any competitive energy that drains you will allow you to remain open to healing intuitive energy flow instead of closing yourself off to buffer against the competitive dynamic that is draining your energy.

Find wisdom from loss and pain

Life isn’t meant to be a strict linear path of good experiences, or good fortunes, or a path that doesn’t offer challenges; we wouldn’t be able to grow if it was. There are some amazing quotes, healing self help books and spiritual leaders out there that may offer comfort with their words and in their sharing, however, your third eye is there to assist you in finding your own meaning in life events. Nothing is as powerful and long lasting as connecting with your own intuitive wisdom. Take the time to sit with your emotions and open your own wisdom. Support from others can be wonderfully life-changing, but ultimately you need to connect with your own inner knowing in order to make that meaningful outlook last.

Find an exercise you enjoy

Similar to dropping into your body to help clear your third eye, there are lots of energy practice and physical exercise that you can do to stay in an open mental state. Find a decompressing routine that uplifts you most and make it part of your lifetime routine whether its in the form of tai chi, walking meditation, chanting, yoga, visualisation, art, music or dance.

Trust in spontaneous information

Intuition can come to us in many different form, for some people its very physical (feelings, sensations and bodily symptoms that pass over the body), for others it can be auditory, visual ( in the form of seeing auras or other energetic information) or for others intuition arrives as ‘knowings’. Everyone is capable of picking up on intuitive information, you just have to get into the habit of allowing and observing intuitive information, rather than discarding it automatically. Write down smells, sensations, knowings, feelings, hunches, urges, dreams and keep the list that shows you growing. When you read back over your journal you’ll be shocked and impressed with what you were able to pick up on.


Intuitive individuals tend to be quite empathetic, picking up on the energy of others, and they can sometimes find crowds, smells, sensations, social interactions and public place over-stimulating. There is honour within solitude, recharging your energy and supporting your health. Read lots of books, meditate, star gazing, affirmations, drawing or colouring, light candles or incense, turn off the TV or mobile phones, take time in each day to be with yourself. This is not passive time, solitude is fortifying and strengthening to your third eye.

Support brain health

The third eye is in the middle of your forehead between your eyebrows, right where your brain and pineal gland sit. Support healthy brain function and you can automatically support your third eye. Vitamin D, from routine sunshine each day, healthy oils/fats in the diet/ antioxidants and fish oils are fabulous ways to boost brain health.

Good luck on your spiritual journey, finding a deeper connection with your mind and soul. The brow chakra is a magnificent tool that once opened and amplified with meditation, can bring about insights and understanding that will gently guide you and inspire you in the direction of your highest growth and evolution. For more information on Ajna chakra/third eye and meditation see below.

Heal Yourself: 6 Simple Ways to Heal & Balance Your Third Eye Chakra

10 minute self-love meditation (download to your phone and listen each night):

The Meditation Society of Australia offers downloadable podcasts and phone apps for guided meditation, along with an online community.

Finding Your inner spirit: Awakening your third eye.

As always with healthiest regards