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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Soba Noodles with Tofu and Ginger-Shallot Sauce

Posted on 28 February, 2020 at 19:00 Comments comments (1199)


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 (6275)


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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Nutritious Fruity Tea Cake

Posted on 4 October, 2019 at 22:10 Comments comments (616)

This recipe is appropriate for people with wheat and milk allergies and for people living with coeliac disease. ⁣


Gluten? Wheat? Fructans? These are all terms that are used interchangeably but are 3 VERY different things. This topic is complicated and if you’ve eliminated gluten from your diet but you don’t quite know why ...

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Almond, Oat & Flaxseed Biscuits

Posted on 11 August, 2019 at 2:40 Comments comments (1595)


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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Lemony Kale Pesto & Pulse Pasta

Posted on 11 August, 2019 at 2:35 Comments comments (4917)


This recipe is gluten free and a delicious high fibre dinner for coeliac ⁣⁣⁣patients. ⁣⁣⁣


Gluten-free products are typically much lower in fibre than wholegrain alternatives. In fact, when it comes to pasta: ⁣⁣typical gluten free pasta blend = 2g fibre per cup (...

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Beetroot, Goat's Cheese & Walnut Tart with an Oat & Linseed Base

Posted on 11 August, 2019 at 2:00 Comments comments (4427)


BEETROOT, GOAT’S CHEESE & WALNUT TART WITH OAT & LINSEED BASE ⁣

Is this recipe gluten free? Not really but kind of...⁣

Are oats gluten free? ⁣

The term ‘gluten’ is used to describe the parts of wheat, rye, barley ...

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Krispy Kale Chips

Posted on 20 June, 2019 at 20:55 Comments comments (2323)


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 (1351)


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 (1450)


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 (3351)

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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