Recipe of the Week: Barley and raw veg power salad

Hello everyone,

Been super busy getting all the recipe pages updated for you guys, with photos, and easy-to-navigate drop-down menu. Below is one of the recipes I’m really excited about, it’s packed full of nutrients, proteins and anti-oxidants to provide health and regeneration; It’s called the Barley and Raw Veg Power Salad. Just because it’s starting to cool down, doesn’t mean you have to completely remove delicious salads from your daily menu.

Firstly, some health information regarding barley…

Barley is a major cereal grain, commonly found in bread, beverages, and various cuisines of every culture. It was one of the first cultivated grains in history and, to this day, remains one of the most widely consumed grains, globally.

Barley and other whole grain foods have rapidly been gaining popularity over the past few years due to the various health benefits they provide.

Whole grains are important sources of dietary fiber, vitamins, and minerals that are not found in refined or “enriched” grains. Consuming plant-based foods of all kinds has long been associated with a reduced risk of many lifestyle-related health conditions. They are also considered to promote a healthy complexion and hair, increased energy, and overall lower weight. Barley has proven benefits for health including lowering blood pressure, improving bone strength and integrity, supporting heart health, reducing the risk of cancers, particularly colon, reducing inflammation in the body, promoting health digestion and elimination, along with weight maintenance, and satiety (feeling full or satisfied).

Nutritional profile of barley

Barley is commonly found in two forms: hulled and pearled. Hulled barley has undergone minimal processing to remove only the inedible outer shell, leaving the bran and germ intact. Pearled barley has had the layer of bran removed along with the hull.

Half a cup of hulled barley contains:

  • 326 calories
  • 11.5 grams of protein
  • 2 grams of fat
  • 0 grams of cholesterol
  • 68 grams of carbohydrate
  • 16 grams of dietary fiber (64 percent of daily requirements)

That same serving provides the following portion of your daily allowance of minerals and micronutrients:

  • 3 percent of calcium
  • 18 percent of iron
  • 40 percent of thiamin
  • 15 percent of riboflavin
  • 21 percent of niacin
  • 15 percent of vitamin B6
  • 5 percent of folate
  • 30 percent of magnesium
  • 25 percent of phosphorus
  • 12 percent of potassium
  • 17 percent of zinc
  • 23 percent of copper
  • 50 percent of selenium
  • 90 percent of manganese

Beta-glucans are a type of fiber that is found in barley. Recently, beta-glucans have undergone extensive studies to determine their role in human health.

They have been found to lower insulin resistance and blood cholesterol levels, thereby lowering the risk of obesity as well as providing an immunity boost.

Now to the good stuff…. How can you incorporate this nutritious food into your diet?

Quick tips:

  • Add barley to any pot of soup or stew to make it heartier and more flavorful.
  • Cook barley in your choice of broth and add a variety of vegetables for a tasty pilaf or risotto.
  • Toss chilled cooked barley with diced vegetables and homemade dressing for a quick cold salad.
  • Combine barley with onion, celery, mushrooms, carrots, and green pepper. Add broth to the mixture, bring it to a boil, and then bake for approximately 45 minutes for an easy and healthy barley casserole.

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Barley and Raw Veg Power Salad

A delicious summer-inspired salad, full of nutrients to aid in health and regeneration. Raw cauliflower, when processed, soaks up the dressing and all the lovely flavours. Perfect on it’s own, or paired with grilled lean meat or fish. 


150g (2/3 cup) pearl barley

2 oranges, peeled

1 lemon, rind finely grated, juiced

1 tablespoon extra virgin olive oil

2 teaspoons maple syrup

250g cauliflower florets

1 small zucchini, finely chopped

2 celery sticks, thinly sliced

2 green shallots, thinly sliced

280g mixed carrots, peeled, coarsely grated

50g (1/3 cup) dried cranberries

1/2 cup fresh mint (firmly packed), chopped

1/2 cup fresh coriander leaves (firmly packed), chopped

2 tablespoons toasted pine nuts

200g low-fat feta, quartered

Extra virgin olive oil, extra, to drizzle

Fresh mint and Coriander leaves, extra, to serve


Step 1: Place barley in a saucepan. Cover with cold water. Bring to the boil over high heat. Reduce heat to medium. Simmer, stirring occasionally, for 30-35 minutes or until tender. Drain. Refresh under cold running water. Pat dry with paper towel. Place in a bowl.

Step 2: Holding each orange over a bowl to catch any juice, cut along either side of the white membranes to remove orange segments. Reserve juice. Combine orange juice, lemon juice, oil and maple syrup in a bowl and season.

Step 3: Process cauliflower until finely chopped. Add cauliflower and zucchini to juice mixture. Set aside for 5 minutes to develop the flavours.

Step 4: Add orange segments, lemon rind, celery, shallot, carrot, cranberries, zucchini mixture and 3/4 of the herbs to the barley. Season. Toss to combine. Divide among bowls. Sprinkle with pine nuts. Top with feta. Sprinkle with remaining herbs. Drizzle with extra oil and sprinkle with extra herbs.

Healthiest Regards

Nutrition Nourishment


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


Homemade Kombucha: Growing your own SCOBY.

As promised nutrition nourishment is sharing with you how to make your own homemade kombucha. The first step in this process is growing your own SCOBY.

What is SCOBY?
The SCOBY (symbiotic colony of bacteria and yeast), looks like a flat mushroom but is solid and squishy. Some people relate the textures to a raw chicken breast. This SCOBY is actually alive and feeds on white sugar within the tea when making kombucha. WHITE SUGAR???? Yes, plain old white sygar, the SCOBY’s thrive on it. After fermentation, which usually takes around 7-10 days, the SCOBY is then taken out of the tea, and the tea is flavoured, bottled and refrigerated ready to drink. The purpose of the fermentation is for the SCOBY to eat up the sugar, creating a ‘fizz’ in the tea drink and releases a byproduct of healthy gut bacteria strands to aid in gut health.


How to grow a kombucha SCOBY STEP 1: But a bottle of kombucha.
Purchase a bottle of unpazturized kombucha were the active bacteria cultures a clearly visible. You may notice a slimy floaty onto of the bottle, this is your baby SCOBY. **Note you can also purchase SCOBY, or baby SCOBY. If you have a friend who makes Kombucha, they may offer a section of their SCOBY for you to grow as well.

STEP 2:Brew the tea
To grow your baby SCOBY, 4 cups of tea is enough. Bring it to the boil, add 4 tea bags or loose leaf (white or green tea works best and has the most amount of flavonoids and antioxidants compared to it’s relative black tea and oolong). Steep for 2-4 minutes and remove the tea bags. If you are worried about caffeine, use decaffeinated tea bags.

STEP 3: Add Sugar
I can’t stress enough the use of organic cane sugar because regular sugar contains additives, preservatives and is mostly GMO!!! Nutrition nourishment does not advocate these!!! Add 3/4 Cup of organic cane sugar to the hot tea and stir gentles. Unfortunately for all the raw honey enthusiasts, It does not work well in the fermentation process of kombucha, making cane sugar the sweeter of choice.

Step 4: Wait and watch the fermentation begin.
Once the tea has cooled, place contents of your tea brew into a 1 litre glass jar, in combination with the store bought kombucha. Cover with a cloth and use an elastic band to secure it. Make sure the jar is placed out of direct sunlight in room temperature, and wait.. Do not move the jar until you have a thick SCOBY. Usually SCOBY can grow within 7-10 days, however if it is particularly cold where you live, it may take a little longer.

STEP 5: Hello SCOBY!!
When your SCOBY is fully grown, you can now make your homemade kombucha with it. The kombucha in this batch is not drinkable, However, wait until our next blog post and I will share with you how to brew your homemade kombucha using this batch..

Stay tunes for next week blog, how brewing your homemade kombucha.

Healthiest regards


Inside Macronutrients: Carbohydrates Part 2

In part 2 of inside macronutrients: Carbohydrates, we’re discussing the Glycemic Index and Glycemic Load. Next week we’ll be taking a look into the world of lipids, also known as fats, which is also considered to be ‘Bad’, but perhaps when you have a better understanding of their role in the body you may just see how essential they are for good health.

The glycemic Index (GI) ranks foods based on how they affect a body’s blood-glucose levels. High GI foods cause a rapid increase to the blood glucose levels, while low-GI foods are more slowly absorbed by the body, providing a more satisfying source of sustained energy and can help control blood-glucose and energy levels. As a general rule of thumb, a GI rating below 55 is low, 56 t\o 69 is moderate and 70 or more is high.
Low GI diets can be an effective tool in aiding weight loss, keeping cholesterol levels healthy, assisting in diabetes maintainence and providing cancer patients with a healthy diet to aid in recovery.

The downside of the GI rating is that its values are based on a standard universal measurement for all foods. In some instances people don’t tend to eat the same weight of sugar as they do for pasta or breads. So scientists have translated the GI into a more practical means in the form of Glycemic Load (GL). The Glycemic Load is the most practical way to apply the Glycemic Index to dieting, and is easily calculated by multiplying a food’s Glycemic Index (as a percentage) by the number of net carbohydrates in a given serving. Meaning, GL measures the effects of carbohydrates in a standard serve of foods to reflect which foods are most likely to make blood-glucose levels spike.

Utilising both tools can be extremely useful as GI helps you choose better carbohydrates, while GL helps predict the Carb’s effect on your blood-glucose levels. But if all these numbers seem too confusing, as science is unambiguous,try choosing better carbohydrate foods that provide nutrients, vitamins and minerals in the form of fruits and vegetables, whole-grains, fibres and resistant starches.

What’s so special about Oat bran?
Oat bran is a soluble fibre with resistant starches. It takes cholesterol with it as it travels through the body, this way the cholesterol doesn’t get a chance to enter the bloodstream and possibly clog the arteries. Oats slow digestion, which helps keep blood- glucose levels slow-rising and steady, helping you to feel fuller for longer and more satisfied. Some other examples of soluble fibre include carrots, apples, legumes and barley.

Countering Chronic Inflammation
When cholesterol assaults artery walls, the immune system’s response is inflammation. A US study involving more than 500 people found that high fibre diets, over 20grams per day, helps more than 63% of the participants had lower CRP* levels than those who ate low-fibre diets. *CRP is one of the body’s inflammation markers.

Weight Loss and Metabolic Syndrome
It has been well research that low-GI foods help a person feel fuller for longer, curbing appetite and aiding weight loss. In an Australian research, people who ate low-GI diets were twice as likely to lose 5% of their body weight and keep it off, as people who ate the conventional high-carbohydrate, low-fat diets.
Metabolic syndrome occurs when people who have insulin resistance, high blood pressure, elevated triglycerides and are obese. A recipes for Heart disease. One study found overweight people on a low-GI diet had lower insulin levels, triglycerides, blood pressure and less inflammation than people who ate a low-fat diet.

Carbohydrates are our body’s first choice for energy, and our brain’s major energy source, so it’s important to be smart about the choices of Carbs in your diet. Making sure to include plenty of whole-grains, fruits and vegetables, fibre, eat for health australia reccomends 30grams per day, and resistant starches. By making the right choice you can provide your body with the best nutrients and energy foods for top quality performance.

If you would like more information on GI and GL, I have added links below. Remember it can be as easy as swapping just one baked potato a week for a serving of brown rice to help reduce your chances of developing type 2 diabetes by 30%!!


healthiest regards


5 Steps to a healthy recipe makeover

While tackling a new diet can be tough, there are some easy changes you can make to create a healthier, lighter recipe to your favourite dishes while keeping taste and textures intact. For example, using a low-fat milk and cheese instead of full-fat versions in homemade lasagne will trim at least 50% of the fat and kilojoules from that recipe!

Step #1
Focus on reducing the amount of ‘unhealthy’ saturated fats in your favourite recipes, such as fatty meats, butter, and full-fat dairy products, by replacing these with more beneficial unsaturated fats including polyunsaturated and monounsaturated fats like olive oil and avocado.
Try swapping full-fat dairy products for low-fat varieties like low-fat cheese, low-fat yoghurt and skim milk. For stir-frying and sauteing, use olive oil or canola oil instead of butter; for spreading on bread try avocado, low-fat spreads or a smear of mustard.
Choose lean cuts of meat and trim all visible fats off before cooking. By brushing meats with a marinade before barbecuing or roasting, you can retain moisture in the meat and create a tasty, healthier option.
When baking butter can be replaced by a variety of options to suit taste preference including mashed banana, low-fat cream cheese, evaporated milk and low-fat yoghurt. Be creative!
Remember all fats are high in kilojoules but by replacing ‘bad’ fats with ‘good’ fats you can ensure your body is benefitting by the omega-3 and omega-6 fatty acids that are synonymous in unsaturated fats.

Step #2
The sugar in of recipes can be cut by 25-30% with no other changes to the recipe. Try adding other flavours to the mixture in the form of vanilla, citrus zest, nutmeg, cinnamon, allspice or cardamom. Use brown sugar instead of white sugar to save about 60grams of carbohydrates per serve!

Step #3
Keep added salt to a minimum when cooking. Your salt preference for a certain level of saltiness is determined by how much salt you usually have, as your body becomes accustomed. If you reduce your salt intake you will begin to enjoy the new taste within a few weeks.
Rinse canned legumes and pickled vegetables, olives and capers. Look for reduced salt canned legumes, tomatoes stock, soy sauce and packaged foods. Instead of table salt, add powdered sea vegetables like dulse and kombu, which have much less sodium and beneficial minerals like potassium and magnesium; also try salt-free herb and spice blends.

Step #4
Instead of deep-frying, try oven-baking, grilling, barbecuing, steaming or poaching. Use flavoursome liquids like homemade broth, wine or organic fruit juices for poaching and add aromatic citrus, spices and herbs for even more flavour without the added kilojoules.

Step #5
In casseroles and other homemade recipes, add plenty of vegetables, you can even sneak in finely chopped or pureed vegetables wherever you can. Add nuts, legumes and fresh or dried fruits to green salads.
For extra fibre in baked goods, use wholemeal flour and/or rolled oats in place of half the white flours.
To boost the taste of a recipes add high-flavoured herbs like garlic, chilli and fresh herbs, or intensify the flavour with spices, nuts and seeds.

Trimming kilojoules, fat and sodium from homemade recipes is often a matter of a simple switch in your cooking ingredients. So keep these tips in mind for shopping wisely to help improve your health and wellbeing without compromising on flavour!

Healthiest regards


May’s Diet Review: The DASH Diet, Healthy eating to lower blood pressure

What is DASH?
The DASH stands for Dietary Approaches to Stop Hypertensions. The DASH emphasises portion size, a variety of healthy foods and getting the right amount of nutrients. The below review is to help you discover how DASH can improve your health and help to lower your blood pressure.

DASH is a lifestyle approach to healthy eating thats been designed to help treat or prevent high blood pressure; you may have hear your doctor call it hypertension. By following the DASH you are encouraged to reduce the sodium in your diet and eat a variety of foods rich in nutrients that help lower blood pressure, including potassium, calcium and magnesium. The diet promotes a healthy amount of fruits, vegetables and low-fat dairy foods and moderate amounts of whole grains, fish, poultry and nuts.

DASH generally includes 2,000 calories, about 8,000kj , a day and is low in saturated fat, cholesterol and total fats. Although it is not a weight-loss program, you may indeed lose unwanted kgs as you are guided towards healthier food choices.

Cutting Back on Sodium.
The foods at the core of the DASH diet are naturally low in sodium and high in other important minerals needed to help reduce hypertension, such as calcium, potassium and magnesium. It’s important while following the DASH diet to look for other ways to further decrease your sodium intake. One teaspoon of table salt has 2,325mg of sodium, when reading food labels you may be surprised at just how much sodium some processed foods actually contain. The Australian recommendations for daily sodium consumption are less than 1,600mg! Even low-fat soups, canned vegetables, ready-to-eat cereals and sliced meats from the local supermarket deli often contain high amounts of sodium. When shopping, scan packaged foods for the nutritional panel and look at the per 100g column. Low salt foods are considered less than 120mg per 100g.

Tips to reduce Salt intake.
Using herbs and spices to flavour your foods instead of salt
Not adding salt when cooking rice, pasta
Rinsing canned foods to remove some of the sodium
Buy foods labeled ‘no added salt’, ‘low in salt’ or ‘salt free’

What about Alcohol and Caffeine?
Sodium isn’t the only factor to increasing hypertension in the population. Drinking too much alcohol and smoking can also contribute to an increase in blood pressure.
The DASH diet doesn’t address caffeine consumption and the influence of caffeine on blood pressure still remains unclear, however caffeine can cause blood pressure to rise temporarily so if you already have high blood pressure you may need to consult your doctor.

Important strategies to get started on DASH
Rather than switching to all whole grains, start by making one or two of your grain serves a day whole grains. Increasing fruits, vegetables and whole grains gradually can also help prevent bloating or diarrhoea that may occur if you aren’t use to eating a diet with lots of fibre. You can also try over-the-counter products to help reduce gas from beans and vegetables.

Reward yourself with a nonfood treat for your accomplishment, perhaps rent a movie, purchase a book or treat yourself to a spa day. Everyone slips up, especially when learning something new. Remember that changing your lifestyle should be a long-term process.

To boost the blood pressure lowering effects of the diet, consider increasing your physical activity in addition to following the DASH diet. Combining both the diet and regular exercise makes it more likely that you’ll reduce your blood pressure, along with other health benefits.

If you’re having trouble sticking to your diet, talk to your doctor or dietitian about it. You might get some tips that will help you stick to the diet. It can also make a huge difference to have the support of loved ones, family and friends.

Important reminder, healthy eating isn’t an all-or-nothing proposition. What’s most important is that over the span of a week you eat healthier foods with plenty of variety and colour. This is both to keep your diet nutritious and to avoid boredom or extremes. For more information on suggested daily servings and information on blood pressure control see below links for details.

Healthiest Regards


The Golden Rules of a Healthy Diet

There are many different diets available to consumers for tackling a variety of health problems from blood sugars issues, high blood pressure or even weight loss. Here at nutritionnourishment it’s all about a healthy eating lifestyle, rather than a structured diet. The truth to a happier healthier life is pure balance! Here are a few golden rules for a healthy diet that everybody can include into their lifestyle to obtain the benefits!

Rule #1
Sound simple right? Well perhaps it can be tough to adjust to real food if your’ve become accustomed to stocking your kitchen with packaged, boxed and processed food. Yet this is the most important change in shopping and cooking you could make for the sake of your health. Why? Processing strips food of its natural nutrients, or replaces those nutrients with unhealthy ingredients like sugar, salts and fat, and introduces a large range of factory created preservatives including colouring, flavours and artificial enhancers.
My tip is to spend less time in the centre aisles at the supermarket and more time along the perimeter where the fresh foods are located.
Now there are some exceptions including frozen vegetables and frozen fruits, which have been scientifically studied to find they are nutritionally equivalent to fresh.

Rule #2
Proteins are essential for good health, but on the modern dinner plate there is often big servings of meat with a small pile of vegetables and potato or rice. For your health lets mix it up a bit and let proteins take up 1/4 of your plate, filling the rest with plenty of vegetables and whole grains.
It’s also important if you are a meat eater to make the time to trim your meat of fat before cooking. Lean meats that are seasoned well are every bit as satisfying and considerably healthier.
Also try to include other protein alternative to meat including fish, legumes, eggs, nuts, low-fat cheeses and other seafoods.

Rule #3
Seven fruits and vegetables a day routinely will not only help with weight loss but heart health, cancers and blood pressure issues. In addition your gaining some important nutrients like fibre, vitamins A and C, and phytochemicals. These compounds have been shown to protect your heart, prevent cancerous tumours, strengthen your bones and improve eye sight. Sounds good right?

Rule #4
HAve you got a sweet tooth? or do you prefer salty foods? In scientific studies, refined sugar, salts and fats have been consistency linked to heart disease and high blood pressure. It’s easier to make a healthy diet become a habit if you take your time to make small adjustments to create a lifestyle change. Try cooking with spices and flavours, mix it up and create new taste sensations. Include healthy fats into your diet including mono-unsaturated and poly-unsaturated fats like olive oil, avocados, walnuts and linseeds.

Rule #5
We’ve become so accustom to huge portions of food that we have lost touch with what constitutes reasonable portion sizes. Healthy eaters know that by eating well-cooked, flavour rich foods in modest proportions they will be able to enjoy a satisfying meal. Need a hand to wean down those portion sizes? if your still hungry after a reasonable sized meal, most vegetables are low enough in kjs that you can happily enjoy a second helping. So fill yourself up the healthy way with fruits and vegetables.

Rule #6
Finally the last golden rule, which i’ve included as I feel is important to heal an unhealthy diet is to eat with cherished friends and family. To be surrounded by loved one- your spouse, children, your grandparents- while enjoying a delicious meal can be a terrific stress reducer and can offer you a sense of joy and wellbeing. All these factors can increase your endorphins and make you feel happier and lower your blood pressure.

I hope you find these rules help you on your path to a healthy and happy lifestyle. remember food should be fun, be creative and experiment!

Healthiest Regards