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I’m a dietitian & foodie 🍌
Helping you fuel your body
Where nourishment meets fun!
↓ ORDER MY DEBUT COOKBOOK

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I’ve kept the biggest secret of my career from you for almost TWO YEARS… (trust me, it’s been very hard! 🫣) 
I WROTE A BOOK!!! 📖😭✨ 
Meet Made to Nourish - my debut cookbook. 
Part cookbook, part nutrition guide, and essentially everything I wish I could sit down and tell my younger self about nutrition. 
Because in a world where nutrition can feel unnecessarily complicated, overwhelming and clouded by conflicting advice and fearmongering, I wanted to create something different. 
A book that focuses on what we can add to our plates, rather than what we should take away. 
One that celebrates food beyond the numbers - for nourishment, energy, health, performance, connection, culture and, importantly, joy.

Inside you’ll find practical, science-led nutrition alongside genuinely delicious recipes designed for real life.

No fad diets, unnecessary food rules or striving for perfection. Just really good food and the tools to help you fuel your body and nourish yourself with a little more confidence.

This book truly wouldn’t exist without you, my incredible community. Every recipe you’ve cooked, post you’ve shared, message you’ve sent and moment you’ve spent following along has helped make this possible. I don’t think I’ll ever be able to properly put into words how grateful I am.

And to my incredible team and @penguinbooksaus - thank you for believing in me and helping turn this dream, and everything I wanted this book to stand for, into words on a page. I’m so incredibly grateful!

Made to Nourish is now officially available to pre-order!!! 
Comment “NOURISH” and I’ll send the pre-order links straight to your DMs 💌

#cookbook #author #cookbookauthor #cookbooklaunch #madetonourish by @dietitianrose

A little peek inside my debut cookbook, Made to Nourish! 👀📕

Love to learn more? Comment NOURISH and I’ll send the pre-order link straight to your inbox! 💌

Not just recipes!!! Made to Nourish brings together 75 recipes, including some of your most-loved from my page and plenty of exciting new creations, alongside practical nutrition knowledge and meal-prep-friendly ideas to make everyday nourishment easier. As a dietitian, my goal is to cut through the noise, build your food confidence and help you develop a relationship with food that feels flexible and enjoyable.

Balance isn’t one-size-fits-all! 👏 Inside Made to Nourish, we explore how to build balanced, satisfying meals, but also tailor these to your individual needs. It’s not about following a “perfect” formula, it’s about understanding the foundations and learning how to make them work for you.

A nourishing kitchen starts with the basics! You don’t need expensive gadgets or a perfectly organised pantry to make nourishing meals. Made to Nourish explores practical kitchen staples, from pantry essentials to fridge and freezer favourites, that can make meal planning and cooking feel easier.

Pre-training fuel, made simple! Inside Made to Nourish, we explore the principles behind fuelling your body, so you can move beyond guesswork and find what works best for you. These icy poles offer a refreshing, convenient option, with timing and portions tailored to your sport, training demands and individual gut tolerance.

Nutrition, without the overwhelm! 🤯 With so much conflicting advice out there, it’s easy to feel like you’re constantly getting food “wrong”. That’s why Made to Nourish breaks down the nutrition foundations into practical, accessible information you can actually use. My goal is to help you feel informed, confident and empowered to make choices that work for you, without chasing perfection or following unnecessary food rules.

Everyday energy, made delicious! Made to Nourish explores the principles behind building satisfying snacks to help you meet your everyday energy needs, with plenty of practical, homemade ideas to put them into practice. These mini pizzas are a versatile option for everyda by @dietitianrose

IT’S PUBLICATION DAY 🥹😭📖

I can’t quite believe I finally get to say this… Made to Nourish is officially out in the world!!!

Over two years of dreaming, creating, testing recipes and what felt like a hundred rounds of edits… with plenty of tears and joy along the way. To now hold it in my hands and know it might soon be in your homes and kitchens is a feeling I can’t quite put into words 🥹

To you, my incredible community…thank YOU! For your constant support, making my recipes, sharing your stories and giving me the courage to create something I once only dreamed of. This book wouldn’t exist without you.

My heart is very, very full (and grateful!) ♥️

p.s. If you’d love for me to send you the link to order my cookbook comment “NOURISH” by @dietitianrose

It’s officially been 5 years since I first shared this choc top yoghurt idea on my page… and fun fact: it was my first ever viral recipe! 🥹

Little did I know at the time that a simple yoghurt snack would eventually help grow this incredible community! 🫶

So naturally… I had to bring it back. Though this time, with an optional homemade date caramel addition for a little fibre boost (and honestly? it’s SO good! 😍)

The best part about these choc tops? They’re SO easy to make your own! You can mix and match the flavours depending on what you’re craving!

🥜 Peanut Butter Choc Top: peanut butter + dark chocolate + crushed peanuts

🍓 Raspberry Choc Top: raspberries + dark chocolate

🥥 Coconut Choc Top: date caramel + chocolate + toasted coconut

🍌 Choc Banana: sliced banana + peanut butter + dark chocolate

🌰 Ferrero-Inspired: hazelnut butter + chocolate + crushed hazelnuts

🫐 Berry Crunch: mixed berries + chocolate + granola

🍒 Cherry Ripe-Inspired: cherries + coconut + dark chocolate

And if you want to try my personal favourite 🤭 comment “CHOC TOP” and I’ll send you the “salted caramel” variation! 🍫✨

#choctop #choctopyoghurt #easysnack #healthysnack #simplerecipe by @dietitianrose

IRON-RICH MEAL PREP! 👇

[Comment IRON and I’ll send the recipes straight to your DMs!]

Here’s your friendly reminder that though while a great source, red meat isn’t the only food worth talking about when it comes to iron! There are SO many everyday foods that can contribute to our iron intake, and a little variety can go a long way 🫶

Some iron-containing foods worth adding to your rotation:

✅ Legumes: lentils, chickpeas, kidney beans & edamame (big win!)

✅ Nuts & seeds: pumpkin seeds, sesame seeds, cashews & pistachios

✅ Grains: quinoa, oats & amaranth

✅ Iron-fortified foods: breakfast cereals, breads and even protein powders (check label!)

✅ Dried fruit: apricots, raisins & prunes

✅ Animal sources: red meat, poultry, seafood & shellfish

✅ Other: blackstrap molasses (yep! 👀) 
And a few little dietitian tips to help make the most of your iron intake:

🍊 Pair plant-based iron with vitamin C! Think capsicum, broccoli, kiwi fruit, strawberries or citrus to help boost absorption.

☕ Be mindful of your tea & coffee timing. Both contain polyphenols that can reduce non-haem iron absorption, so enjoying them between meals rather than alongside iron-rich meals can be helpful.

🌈 Embrace variety! Different foods bring different nutrients to the table (not just iron!), so next time, think about what you can “ADD” to your plate!

ON THE MENU THIS WEEK 👇 🍓 Strawberry ‘Cheesecake’ Weet-Bix Pots
🥥 Coconut Poached Chicken, Rice + Quinoa Salad
🍫 Homemade Bumper Bars

I’ve popped the first TWO recipes in the comments so you can save them for later! 📌

And a little something extra… the Strawberry Cheesecake Weet-Bix Pots are straight from my debut cookbook, Made to Nourish! 🥹 You’ll also find a whole section on iron, including practical tips and a sample day of eating to help you meet your needs!

Comment IRON and I’ll send you the recipes plus an optional sneak peek at my cookbook! 🫶

#mealprep #mealprepideas #ironrichfoods #healthyrecipes #highproteinrecipes by @dietitianrose

“Lazy Wonton Soup” (deconstructed!) 🥟

All the comforting flavours of wonton soup, without the time and effort of folding those tedious (yet delicious!) little wontons 👀
 Here’s what you’ll need:   Ingredients (serves 1-2):  Mince: 250g mince of choice (I used chicken) 2 spring onions, sliced
2 cloves garlic, minced
1 heaped tsp ginger, grated  1/2 tsp white pepper  1/4 cup breadcrumbs (optional)

Soup: 1 tbsp sesame oil 1-2 garlic cloves, minced  1 tsp ginger, freshly grated 1 tsp miso paste  2 spring onions, sliced into pieces
750mL-1 litre chicken stock (based on desired servings) 1-2 tsp soy sauce (optional, or to taste)
1/2 wonton wrapper packet (~125g) 1 punnet shiitake mushrooms
2–3 baby bok choy, chopped (to serve)
2 spring onions, sliced (to serve)
Chilli oil, optional, to serve

Recipe inspired by @eat_figs_not_pigs 🫶 
#wontonsoup #decontructedwontonsoup #fakeaway #easydinner #healthydinner by @dietitianrose

6 recipes better than takeout… 💰🍜🔥 (and dare I say faster… 👀)

Now don’t get me wrong, as a dietitian who loves convenience (and new mum 🫣), takeaway can absolutely be a lifeline at times.

But for the days you have the energy to cook, having a few simple dinners up your sleeve can make meal times feel a whole lot easier.

These 6 recipes take less than 30 minutes, with minimal faffing about! Nourishing meals don’t need to be complicated and convenience absolutely has a place too 🫶

Comment “TAKEOUT” and I’ll send you the links to all 6 recipes! 🥳

#takeaway #fakeaway #healthymealideas #healthyrecipes #easymealideas by @dietitianrose

Rice Cooker Bimbimbap 🔥🥢 AD.

[p.s. prefer the recipe sent straight to your inbox? Comment “RICE” and I’ll send it straight to you 💌]

All the classic flavours of bibimbap, without having to “babysit” the stove or cook each ingredient separately. Everything cooks together in one pot. Just season your lean beef (or protein of choice) with @mingleseasoning Korean BBQ, add your rice and veggies, press start and let the magic happen!

Here’s what you’ll need👇

Beef Marinade:
200–300g beef, thinly sliced
1 tbsp @mingleseasoning Korean BBQ
1–2 tbsp soy sauce
1 tbsp sesame oil

Rice Cooker/Pot:
1 cup uncooked short-grain rice
3/4 cup water (or stock)
1 tsp stock powder (I used chicken)
1 medium carrot, julienned
1 small zucchini, julienned
200g shiitake mushrooms, sliced
Handful of spinach leaves
Handful of bean sprouts

Gochujang Sauce (optional):
1 tbsp gochujang
1 tbsp sesame oil
1 tbsp rice wine vinegar
1/2 tsp honey or sugar (optional)
Splash of water, to thin (optional)

To serve (optional):
Fried egg
@mingleseasoning Everything Bagel
Spring onion, sliced
Gochujang sauce (if any leftover)
Kimchi

Method:

1. Soak the rice in water while you prepare the remaining ingredients.

2. Combine the beef (or protein of choice) with @mingleseasoning Korean BBQ, soy sauce and sesame oil. Toss to coat and set aside.

3. Drain and rinse the rice until the water runs clear. Add it to the rice cooker with the water (or stock) and stock powder.

4. Arrange the beef over the rice, then layer on the mushrooms, carrot, zucchini, spinach and bean sprouts. Cook using the standard white rice setting (around 20 minutes, depending on your rice cooker).

5. Once cooked, add an extra handful of spinach or bean sprouts if you’d like. The residual heat will gently wilt them. Gently mix everything together.

6. Serve with your favourite toppings, such as a fried egg, @mingleseasoning Everything Bagel, sliced spring onion and a drizzle of Gochujang sauce.

#bibimbap #ricecookerbibimbap #fakeaway #easydinner #healthydinner by @dietitianrose

On the menu this week👇Comment “BUDGET” and I’ll DM all 3 recipes straight to you!

For under $10 a day using average ALDI ingredients (in Aus), you can have breakfast, lunch and a nourishing snack sorted…👀 (get out!!!)

Over the next few weeks leading up to postpartum, I’m challenging myself to see just how far I can stretch my grocery budget without compromising on flavour or nourishment ✨

🍳 Breakfast: Shakshuka Egg Pots  Serves: 3 Total recipe cost: $9.50 Approximate cost per serve: $3.20  Prep time: 20-30 minutes 
Ingredients: 1 small red onion (half, diced) 1-2 cloves garlic, crushed (or paste)  400g tin tomatoes 400g tin Cannellini/Butter Beans 1 tbsp harissa paste or tomato paste 1/3 cup roasted jarred capsicum, diced  1 tbsp moroccan seasoning  6 XL eggs, boiled  Fresh/ Dried Dill (dried = even less money!)  Fetta (optional, to serve)  1 small red onion  To serve (optional): 1/2 small red onion (remaining half), pickled Fetta (optional, to serve)  Sourdough bread sliced (x 6 slices) Or wholemeal pita bread Or couscous
 Method: 1.Optional: Thinly slice half the red onion and combine with equal parts vinegar and water plus a pinch of salt. Set aside to pickle while you prepare the Shakshuka.
 2.Meanwhile, bring a saucepan of water to the boil. Carefully lower in the eggs and cook for 6–7 minutes (or to your preferred doneness). Transfer to an ice bath to cool. 
3.Sauté the diced onion and garlic for 2–3 minutes until softened. Stir through the Moroccan seasoning (or 1 tsp each cumin, paprika and chilli powder).
 4.Add the tinned tomatoes, beans, tomato paste (or harissa) and roasted capsicum. Simmer for 5 minutes until slightly thickened. Season to taste.
 5.Divide between meal prep containers or ramekins. Top each with 2 boiled eggs, dill and feta, if using.
 6.Refrigerate for up to 3 days. Reheat until piping hot, then top with the pickled onion. Serve with toasted sourdough, wholemeal pita or couscous.  #mealprep #budgetmealprep #healthymealideas #easymealprep by @dietitianrose

POV: One-Pot “Lazy Ramen” 🤤🍜  
👇 You’ll need (Serves 1-2): 
For the broth:
½ tbsp neutral oil
1 garlic clove, minced
½ thumb-sized piece ginger, grated
1 tbsp red curry paste
1 heaped tsp peanut butter (or sesame paste)
1 tsp miso paste
1 tbsp soy sauce (or more to taste)
2 cups chicken stock
½ cup soy milk (or coconut milk)
Shiitake Mushrooms, sliced
Bok choy, halved/ sliced
Instant Ramen noodles
Clean, Uncracked Eggs* (see note) 
For the mince:
1/2 pack (~250g) lean mince of choice (OR shredded tofu for a vegetarian version)
1 tbsp oyster sauce
1 tbsp soy sauce
1 tbsp dark soy sauce
1 tbsp sweet chilli sauce (or honey)

To serve (optional):
Spring onion, sliced
Sesame seeds
Chilli oil (optional) Kimchi Lime wedge 
*Food Safety Note 🥚👀: Although the risk is considered very low in Australia, eggshells can occasionally be contaminated with bacteria such as Salmonella. Always use clean, uncracked eggs and ensure the broth reaches a rolling boil (100°C / 212°F) for long enough to cook the eggs. If you're pregnant, immunocompromised, or preparing food for someone at higher risk, ensure the eggs are thoroughly cooked. Or, if you prefer, simply boil the eggs separately and add them to your ramen at the end. 🙌

Method:

Mince: Cook the mince until browned. Stir through the sauces and cook for 2–3 minutes until glossy.

Ramen: Meanwhile, heat the oil in a pot. Cook the garlic and ginger for 1 minute, then stir in the curry paste, peanut butter, miso and soy sauce. Pour in the stock and soy milk and bring to a boil. Add the eggs (if using), mushrooms and noodles and cook for 6½–7 minutes or until the eggs are cooked to your liking and the noodles are tender. Add the bok choy for the final 30 seconds. Transfer the eggs to an ice bath, peel, then divide the noodles, vegetables and broth between bowls. Top with the sticky mince, sliced egg, and your favourite toppings. Enjoy friends! ♥️

#ramen #lazyramen #fakeaway #easydinner #healthydinner by @dietitianrose

Common pre-training food “mistakes” I often see as a Sports Dietitian 👀👇

🚫 Protein shake/bar only prior  🚫 A salad for lunch (before an afternoon session)
🚫 Avoiding anything remotely “processed” 🚫 Eating nothing at all (especially for high intensity and/or longer duration sessions) 
If this sounds at all familiar, we need to talk about what your body actually needs! (and don’t worry, you’re totally not alone here)

The short version: understanding your needs and your sport’s specific demands matters more than any blanket rule.

Pre-training nutrition is predominantly about carbohydrates, specifically what we Sports Dietitians call “fast” or performance carbs 🏎️

Why? Carbs are your key fuel source for moderate-to-high intensity training

As a general rule of thumb:

🍚 Most of the time → wholefood carbs, rich in fibre, vitmaind and minerals form your foundation
 ⚡ As training gets closer → faster-digesting (“fast”) carbs become increasingly useful whilst lowering fat and fibre content to maximise gut comfort.

On top of nailing your overall baseline diet (i.e. eating enough, full stop), pre-training, we want to make sure you’re:
✅ Getting enough carbs (20-40g prior is a good start!)  ✅ Eating the right type of carbs (more info in post)  ✅ Timing them right (more info in post)

⏰ For longer sessions or games, “intra-training” carbs to top up your tank may also come into play.

Of course, individual tolerance matters, a LOT! Gut comfort is often a bigger factor than whether a carb is technically “simple” or “complex.”  Some people might tolerate oats or dried fruit directly before or during a session, while others may need to go even “simpler”  It’s all about finding what works for you with these guiding principles in mind ✅

So here’s your permission slip: pre-training carbs (even the “processed” ones) aren’t inherently “bad”   We still want a wholefood-centred diet overall, but fast carbs serve a real purpose pre-session: fuelling your workout and keeping your gut comfortable and happy (no one likes those mid-workout toilet dashes… IYKYK 💩)

#pretraining #fuel #carbs #nutrition #dietitian by @dietitianrose

$AD. POV: Cheat’s “Gyros” 🌯 All the flavours of a classic gyro, made in a fraction of the time. Simply season your mince with @mingleseasoning delicious Greek BBQ Rub, smash it onto a flatbread and cook until golden and crispy. Load it up with your favourite fillings and dinner is sorted. Here’s how to make it 👇 Ingredients (serves 3–4): 500g lean mince of choice (I used beef) 1 packet @mingleseasoning Greek BBQ Rub Greek-style flatbreads or wraps Optional toppings/extras: Tzatziki (store-bought or homemade) Air fryer potato chips 1 cos lettuce, shredded 2 tomatoes, sliced 1 Lebanese cucumber, sliced ½ large red onion, sliced ½ block feta Fresh dill and/or parsley Black olives, to serve Homemade Tzatziki (optional): 1 cup yoghurt of choice 1 Lebanese cucumber, grated and drained 1–2 garlic cloves, crushed 1 tbsp lemon juice Fresh herbs of choice (I used parsley) Salt and pepper, to season Method: 1. Season the mince generously with @mingleseasoning Greek BBQ Rub and mix well. If you’re only cooking 1–2 serves, freeze any leftover seasoned mince in a ziplock bag (or similar). Press it into a thin, flat layer and use the back of a knife or dough scraper to lightly score portion lines before freezing. This makes it easy to snap off individual portions straight from the freezer for a quick meal later. 2. Press a thin, even layer of mince onto one side of each flatbread or wrap. 3. Transfer to a sandwich press, cooking for 2–4 minutes, or until completely browned, cooked through and golden. Alternatively, cook mince side down in a frying pan for 3–4 minutes before flipping and cooking for a further 1–2 minutes. 4. Top with tzatziki, your favourite salad fillings, feta, fresh herbs and a handful of air fryer chips if using. 5. Finish with a squeeze of lemon juice and enjoy! #gyros #cheatgyros #fakeaway #easyrecipe by @dietitianrose$

Rose Ruiz • Dietitian, APD, AccSD

@dietitianrose