Stephanie Cowan Nutrition

Supporting you to achieve inner health and wellbeing

Dr. Stephanie Cowan I Dietitian I Nutritionist I Researcher I Mornington Peninsula

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Blog

Soba Noodles with Tofu and Ginger-Shallot Sauce

Posted on 28 February, 2020 at 19:00 Comments comments (1362)


Plant-based simply means that plants form the foundation of the diet — it doesn’t mean meat is completely off the menu. If the majority of your diet is made up of fruit and vegetables, legumes, nuts and wholegrains, with a small amount of lean meat and dairy, then hey — your diet is plant-based to! ⁣


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Eggplant Parmigiana

Posted on 28 February, 2020 at 17:30 Comments comments (7994)


Eating vegetarian on a low FODMAP diet can be tricky! It’s tempting to make meat the star of the dish every night of the week. Just because your eating low FODMAP doesn’t mean you shouldn’t be able to get in a couple of veggie based dinners each week. ⁣⁣⁣

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Reasons I love this recipe...

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Almond, Oat & Flaxseed Biscuits

Posted on 11 August, 2019 at 2:40 Comments comments (1942)


Do you or someone you know need to lower their cholesterol levels? Then these heart healthy biscuits are for you!


I see a lot of patients with high cholesterol who want to try and get their levels down using diet and exercise before reverting to medications. ⁣⁣


The Portfolio Diet is a well recog...

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Krispy Kale Chips

Posted on 20 June, 2019 at 20:55 Comments comments (3530)


Krispy Kale Chips ⁣⁣


Including vegetables at snack times will help you to meet your 5 serves per day. Unfortunately I’m not the type of person who will happily eat a cup of carrot sticks... which means I need to think outside of the box when planning my snacks!


Kale ‘Chips’ ...

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Lemony Roasted Vegetables with Haloumi, Olives and Almonds

Posted on 20 June, 2019 at 19:20 Comments comments (1476)


Lemony Roasted Vegetables with Haloumi, Olives and Almonds ⁣


Who loves preparing a whole meal on a single tray and letting the oven do all the work? If you answered ues then this dish is for you!

This dish is perfect for mid-week dinners or meal prepping on the weekends. It is another favourite veggie recipe that...

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Classic Chia Seed Pudding

Posted on 27 May, 2019 at 17:05 Comments comments (1572)


Despite their small size, chia seeds are full of important nutrients.⁣⁣


Like walnuts and flaxseeds, chia seeds are a good source of plant based omega-3 fats. But the best part... they’re super rich in soluble fibre. Which means they’ll keep your gut bugs nice and happy! ⁣⁣


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Easy Mid-Week Salmon Patties

Posted on 4 May, 2019 at 6:40 Comments comments (4410)

Eating fish doesn't have to be expensive! These salmon patties are a versitile family favourite. They are super cheap, super quick and super easy. 


Easy Mid-Week Salmon Patties I serves 8


INGREDIENTS 

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2 x 185 g cans pink salmon

400 g potatoes, cooked ...

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Roasted Broccoli, Chickpea & Almond Salad with Caper Dressing

Posted on 22 April, 2019 at 17:55 Comments comments (3877)

If you’re new to cooking with legumes and lentils then this Roasted Broccoli, Chickpea & Almond Salad with Caper Dressing is for you!


It’s gluten free with low FODMAP recipe adaptations of course!


Legumes & lentils are high in dietary fibre, in particular soluble fibre which not only keeps our bowels he...

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Strawberry, Coconut and Peanut Butter Balls

Posted on 1 March, 2019 at 2:35 Comments comments (1775)


Strawberry, Coconut and Peanut Butter Balls gluten free with low FODMAP recipe adaptations ⁣.

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On Sundays I always try to whip up a batch of snacks for the work week ahead. Preferably something that will satisfy my sweet, which is high in protein to keep hunger at bay, and not loaded with added sugars. ⁣&...

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Roasted Tomato and Red Capsicum Sauce

Posted on 9 February, 2019 at 5:55 Comments comments (1834)


This dish is my go to when I know I’ve got a busy week ahead and won’t be able to spend too much time in the kitchen. ⁣⁣⁣

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The secret? One batch of Roasted Tomato and Red Capsicum Sauce (Serves 4) makes a super quick Roasted Tomato and Lentil Soup and a bloody delicious Seafood Marinara....

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