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 (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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Lemony Kale Pesto & Pulse Pasta

Posted on 11 August, 2019 at 2:35 Comments comments (6486)


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 (5739)


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 (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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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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Gluten Free Mushroom & Buckwheat Salad with Roasted Almonds & Feta

Posted on 1 March, 2019 at 2:25 Comments comments (1143)

Delicious gluten free, coeliac friendly Mushroom & Buckwheat Salad with Roasted Almonds & Feta.⁣⁣ 


Getting your 5 veg a day doesn’t have to be boring! So many of my patients tell me they don’t like salad, but the truth is they just don’t know how to make it taste delicious.


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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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Fragrant Coconut Daal

Posted on 8 February, 2019 at 21:55 Comments comments (2111)


This recipe is my go to pantry staple. Once you've bought all the spices, a stock pile of dried lentils and a few cans of coconut milk, you'll have a nutritious meal option ready for that end of the week slump when you're fridge is looking bare. Serve this curry with some brown rice and sautéed greens (e.g. broccolini) and you have a perfectly bala...

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