Nourish By Renae

So good, give this one a try!

I had to give this quick recipe a test Press down dates Top with runny peanut butter and roasted peanuts Top with melted chocolate of choice Crack of sea salt on top Refrigerate to set Oh my….doesn’t disappoint 👌🏼

Sunday roast in the Weber using our pasture raised chicken. Easy-peasy, super delicious and tender, with leftovers for lunch 👌🏼

Recipe testing with free-range chicken mince from Altitude Farms.

Delicious, cost effective and filling, served with toasted sourdough 👌🏼

Couple of teens in the house making a healthier sorbet around lunchtime. Guess this is lunch today 👌🏼

Oh my 😍
This was a breakfast for my soul.

Spiced chia porridge with stewed apples and roasted nuts.

Writing down the recipe before I forget how I made it.

It’s been a little busy, and this is the reason why. We have been diversifying on our farm and taking on some big new exciting opportunities.
Give us a follow
Not only will you see high class produce grown, we have ethically raised free range chickens and I’ll show you how to take farm produce to plate as we go.

The not-so-perfect fridge restock for the week ahead, so I can whip up some nutritious meals for the fam.
With a stocked fridge, planning meals is easier, just be flexible and make substitutions or adjustments based on what you have on hand. Combine a well stocked fridge with some pantry staples and the list of meals will be endless.
Having a stocked fridge can definitely help you avoid grabbing takeaway on those busy nights or when you are too tired to cook, if you have healthy food conveniently on hand.

Eat your greens!
Leafy green vegetables contain high levels of fiber, iron, magnesium, potassium, folate, and calcium, are rich in vitamins A, C, E and K, and have very little sodium, cholesterol, and carbohydrates. This bok choy is also rich in many B-vitamins.
Pop some leafy greens into your daily diet already.

Promise I won’t tell you to stop eating the things you enjoy the most. In fact, I encourage you to eat them. But with a little thought.

No food should be labeled “off limits” in your diet.* You can even incorporate things like a donut or alcohol into a well planned diet. As long as you bulk your meals with as much nutritionally dense foods as possible, and “sprinkle” the nutritionally lower choices sensibly through the week.

Rather than trying the all or nothing approach, a well rounded diet, that allows all food types, week-in, week-out is how we can find better health from food, and a balanced approach to eating.

Need some help finding a better balance, I would love to help.

*obviously don’t consume food you are allergic to, spoiled food or the poisonous types 🍄

I asked a beautiful member of the gym I work from if I could have a banging curry recipe to learn from scratch. She delivered me an actual chickpea curry today cooked by her husband, to try.

It was delicious!! Full of flavour and healthy. Definitely the way to this girls heart ♥️

I’m positive I served it wrong with brown rice and green beans. Ha!
Now to get the recipe and recreate might take a lot of work from my part.

Set yourself a challenge to cook your meals more than you buy them. There are many benefits of cooking instead of buying, healthier, cheaper and can be very rewarding to know you are nourishing yourself the way you should.

Don’t know how to cook? No one is born knowing how to cook. It is a learned skill, practice is key! I challenge you to cook as many meals as you can this week, and hats off to those who can do curry from scratch!

Build a balanced plate

To maximize on macro and micro nutrients consumed, it helps to build each meal while considering the ‘balanced plate’ approach.

Start by building your meals with half a plate of colorful non-starchy vegetables and fruits, such as leafy greens, capsicum, cucumbers, tomato, asparagus, nectarine, the list goes on. You will not only include lots of fiber in your diet, you will meet the range of recommended micronutrients, fill your belly with delicious low energy dense foods, and you are able to include an enormously vast range of food in your diet for gut health.

Add 1/4 of the plate with lean protein sources, such as chicken, fish, tofu, chickpeas, red meat, dairy etc. Again, add a variety off protein sources from animals and plants for the body to build, repair and maintain muscle mass, plus a whole host of other functions in the body. Protein will also help keep you satiated from one meal to the next.

The last 1/4 should contain grains and other starchy foods, like rice, quinoa, bread, potatoes, pasta. The more whole grains you can include here the better. These carbohydrates will supply the body with energy, will add fiber and also many necessary micronutrients the body requires.

Finally add a small sprinkle of healthy fats such as olive oil, avocado, nuts and seeds, or fats from oily fish to round out the balanced meal. Fats are important for cell function, nutrient absorption and hormone health.

By taking each meal as close to this ideal plate as possible, you can provide your body with enough energy to keep you sustained through the day, enough nutrients to support growth and repair, and the right nutrients for general health, immunity and illness prevention.

First week back to reality feels

When the cook (aka me) doesn’t feel like ‘cooking’ Friday night dinner after a chaotic week, this is what you get.

Those expecting a meal plan from me this week…you can expect this delicious meal in there.

Often I add a couple of poached eggs too 👌🏼