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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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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Gluten Free Persian Love Cake

Posted on 3 May, 2019 at 3:50 Comments comments (456)

This is the easiest, most luscious, gluten free cake you will ever eat. I’m not the best baker (no patience) but this cake comes out perfect every single time. It’s a winner! ⁣

I serve mine with creamy Greek yoghurt and fresh berries ... yum. ⁣

Gluten Free Persian Love Cake ⁣

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Roasted Broccoli, Chickpea & Almond Salad with Caper Dressing

Posted on 22 April, 2019 at 17:55 Comments comments (3655)

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 Pork San Choy Bow

Posted on 10 April, 2019 at 22:05 Comments comments (10473)

This recipe is for all the women who struggle to get enough iron in their diet. ⁣

Unfortunately women between the ages of 19 - 50 years require double the amount of dietary iron than men! We require approximately 18 mg per day. This can be VERY hard to meet. And if you have coeliac disease it gets even more complicated, with damage ...

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Strawberry, Coconut and Peanut Butter Balls

Posted on 1 March, 2019 at 2:35 Comments comments (1663)


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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Gluten Free Mushroom & Buckwheat Salad with Roasted Almonds & Feta

Posted on 1 March, 2019 at 2:25 Comments comments (816)

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 (1697)


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 (1465)


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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Building the Perfect Smoothie

Posted on 8 February, 2019 at 20:40 Comments comments (122)


Smoothies can be a great (and fun) way to consume nutritious foods for breakfast. Unfortunately on a low FODMAP diet whipping up a quick smoothie can be especially challenging! A lot of smoothies that say they are low FODMAP still contain too many servings of fruit for one sitting. In general you should try to limit your serves of fruit of 1 ...

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Super Seed Snack Bars

Posted on 8 February, 2019 at 20:35 Comments comments (67)


These Super Seed Nut Bars are super quick and easy!


No need for an oven ✔️ ⁣

Ready in under 10 minutes ✔️ ⁣

Gluten free for all you Coeliacs out there ✔️ ⁣

Perfect protein filled snack for those arvo cravings ✔️ ⁣

Bloody delicious &#...

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