Nutrition

Meet The Dietitian: Michelle Nearchou

michelle

Michelle is an Accredited Practising Dietitian and Accredited Nutritionist with the Dietitians Association of Australia (DAA). Since graduating from the University of Sydney, Michelle has gained experience working across a variety of clinical and community health areas.

Michelle enjoy all aspects of nutrition, with a particular interested in assisting those wanting to change their lifestyle to make lifelong improvements in their health. This includes nutrition management for high cholesterol, hypertension, weight loss and maintenance, insulin resistance and type 2 diabetes. Having completed her Masters Research Thesis at the RPAH Allergy Unit, investigating the nutritional adequacy and diet quality of the RPAH Elimination Diet, her other areas of interest include IBS, food allergies and intolerances.

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Meet The Dietitian: Chloe Horne

Chloe Headshot 1Chloe is an Accredited Practising Dietitian and Accredited Nutritionist and registered member of the Dietitians Association of Australia (DAA). She completed her Masters in Nutrition and Dietetics through the University of Sydney, before starting her work as a dietitian with Optimum Health Solutions in 2016. Chloe has experience in a range of clinical conditions ranging from Obesity to Malnutrition, Diabetes, Hyperlipidemia, Food intolerance’s and IBS. Her clients span a range of lifestyle groups, ages and ethnic backgrounds.

Chloe believes in a holistic and evidence based approach to health, and through her time at Optimum she has been able to consolidate her passion for “Food as Medicine” by helping her patients reach their personalised health and lifestyle goals.

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Chicken & Salad Wrap

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Chicken & Salad Wrap

Michelle Nearchou, APD

chicken salad wrap

Preparation Time: 5 minutes
Portions: 1 

Ingredients

  • 1 wholegrain wrap
  • ¼ medium avocado, mashed
  • 1 tablespoon reduced fat plain yogurt
  • 60g shaved chicken breast
  • ½ medium carrot, shaved or grated
  • ½ cup baby spinach

Method

  1. Mash the avocado and yogurt together in a bowl. Stir to combine.
  2. Spread the avocado mixture onto the wrap
  3. Top with the spinach, carrot and chicken breast
  4. Roll up the wrap and cut into appropriate pieces to serve.

Crunchy Tuna Sandwich

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Crunchy Tuna Sandwich

Michelle Nearchou, APD

Preparation Time: 10 minutes
Portions: 1 

Ingredients

  • 1 x 95g can tuna in spring water, drained
  • ½ stick celery, diced
  • ½ carrot, grated
  • ¼ spring onion (including green top), ends trimmed, chopped
  • ½ tbsp. low-fat mayonnaise
  • 2 slices wholegrain bread
  • 1 lettuce leaf
  • Freshly ground or cracked black pepper, to taste

Method

  1. Place tuna in a medium sized bowl and break up the large pieces with a fork.
  2. Stir the celery, spring onion through the tuna and add the mayonnaise. Mix well to combine.
  3. Spread slices of bread with the tuna mixture.
  4. Season with pepper then top each with a lettuce leaf and the remaining slice of bread then cut the sandwich in half.
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Hummus, Cheese & Salad Sandwich

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Hummus, Cheese and Salad Sandwich

Michelle Nearchou, APD

Preparation Time: 5 minutes
Portions: 1 

Ingredients

  • 2 slices wholemeal or multigrain bread
  • 2 tablespoon hummus
  • 1 small stick celery, finely diced
  • ½ tomato, sliced
  • ½ small carrot, grated
  • ½ Lebanese cucumber, thinly sliced
  • 1 medium lettuce leaf, roughly shredded
  • 1 slice of reduced-fat tasty cheese

Method

  1. In a small bowl, mix hummus and celery.
  2. Spread over 1 slice of bread.
  3. Add cucumber slices, grated carrot, tomato and lettuce leaf.
  4. Top with cheese and remaining bread.

Spiced Lentil & Chickpea Patties With Mango Salsa

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Spiced Lentil & Chickpea Patties With Mango Salsa

Michelle Nearchou, APD

Preparation Time: 30 minutes
Cooking Time: 20 minutes
Portions: 4 

Ingredients

  • 2 tbsp. olive oil
  • 1 onion, diced
  • 2 cloves garlic, crushed
  • 1 tsp. ground turmeric
  • 1 tsp. ground cumin
  • 400g can chickpeas, drained and rinsed
  • 400g can lentils, drained and rinsed
  • ¼ bunch coriander
  • 2 eggs, lightly beaten
  • 2/3 cup wholemeal flour
  • 2 tbsp. vegetable oil Mango salsa

Mango Salsa

  • 1 mango, chopped in 1cm cubes
  • 2 tsp. lime juice
  • ½ small red onion, finely chopped
  • ½ avocado, chopped
  • ¼ bunch coriander, chopped

To Serve:

  • One small pita bread per person
  • Salad or vegetables (see ‘Basics’ recipes)

Method

  1. Place a fry pan onto medium heat.
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Pork San Choy Bow

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Pork San Choy Bow

Michelle Nearchou, APD

Preparation Time: 15 minutes
Cooking Time: 5 minutes
Portions: 4

Ingredients

  • 1 tbsp. olive oil
  • 400g minced lean pork
  • 6 spring onions, sliced
  • 2 cloves garlic, crushed
  • 1 small piece ginger, peeled and chopped
  • 4 sticks celery, diced
  • 1 red capsicum, seeded and diced
  • 100g mushrooms, diced
  • 1 cup cooked rice
  • 1 tsp. cornflour
  • 2 tbsp. reduced-salt soy sauce
  • 1 tbsp. fish sauce
  • 1 tbsp. chilli sauce
  • 1 tbsp. rice wine vinegar (OR cider vinegar)
  • 1 cup mung bean shoots (optional)
  • 8 iceberg lettuce leaves

Method

  1. Heat oil in wok or fry pan. Cook pork quickly until separate and cooked through, then set aside leaving oil in pan.
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Power Chicken Salad

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Power Chicken Salad

Michelle Nearchou, APD

Preparation Time: 20 minutes
Cooking Time: 15 minutes
Portions: 1 

Ingredients

  • Olive oil spray
  • 300g butternut pumpkin, peeled and cut into 1cm pieces
  • 1 large brown onion, thinly sliced
  • 1 large red capsicum, cut into 1 cm pieces
  • 350g broccoli, cut into florets
  • 400g skinless chicken breast fillets, trimmed and thinly sliced
  • 400g can chickpeas, rinsed and drained
  • 120g baby spinach leaves (or lettuce)
  • 80g feta cheese

Creamy Dressing

  • 1/3 cup low-fat natural yoghurt
  • 1/4 cup lime or lemon juice
  • 2 tbsp. sweet chilli sauce
  • ¼ cup dried cranberries

Method

  1. Heat a non-stick frying pan over medium heat.
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Hearty Mexican Rice-Stuffed Capsicums

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Hearty Mexican Rice-Stuffed Capsicums

Michelle Nearchou, APD

capcicum 1510

Preparation Time: 15 minutes
Cooking Time: 20 minutes
Portions: 4 

Ingredients

  • 2 cups cooked rice (brown or basmati)
  • 2 x 400 g can mixed beans (salt reduced), drained and rinsed
  • 2 zucchini, chopped
  • 1 tomato, chopped
  • 1 cup frozen corn
  • ¼ cup sweet chilli sauce
  • 4 red capsicums
  • ½ cup reduced-fat grated tasty cheese
  • 2 tbsp. chopped parsley or coriander, plus extra to serveTo serve with salad or steamed vegetables

Method

  1. Preheat the oven to moderate, 180ºC (350ºF). Line a baking tray with baking paper.
  2. Combine the rice, beans, zucchini, tomato, corn and chilli sauce in a large mixing bowl and toss together well.
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Roasted Cauliflower and Pomegranate Salad

OPT APD

Roasted Cauliflower and Pomegranate Salad
Serves 4

roasted cauliflower salad 2

This colourful salad is so versatile, it can be eaten on its own for a healthy meat free lunch, or as a perfect side dish to some salmon or grilled chicken. The combination of the different flavours means that this salad doesn’t require dressing so not only is it super simple it will also keep for a couple of days without going soggy.


Ingredients

  • 1 head cauliflower – cut into florets
  • 2 TB Olive Oil
  • 1 tsp Cumin
  • Seeds of 1 Pomegranate
  • 1 Carrot (shredded)
  • 200g Baby Spinach leaves
  • 3 Tb Chopped Parsley
  • 50g Pistachios 

Method

  1. Preheat oven to 200*C (fan forced)
  2. Toss cauliflower in olive oil and cumin and transfer to large baking tray.
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