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Asha

@mindandsoma

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Melbourne
BNutrSc & Student Dietitian
By @ashapriestley 🍵

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Probiotics are live & beneficial bacteria found in foods like yoghurt, kefir, kimchi, sauerkraut and other fermented foods like pickles, helping to support a healthy and diverse gut microbiome. Prebiotics are fibres that feed these beneficial bacteria, found in foods like garlic, onion, oats, bananas & leeks. Including both in your diet can really help support your digestive health and immunity :))

#GutHealth #GutMicrobiome #Probiotics #Prebiotics by @mindandsoma

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9 days ago

Getting enough vitamin C through your diet can be challenging, but incorporating a variety of VC-rich foods like these into your everyday meals can help boost that intake and support immune function, collagen production, wound healing and iron absorption

My favourites with a large amount of C are golden kiwis and red capsicums!!

#VitaminC #VitaminCRichFoods #HealthyEating #NutritionTips #NutritionEducation by @mindandsoma

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11 days ago

Mediterranean style eating may be a supportive way for women to nourish the body and work with some of the inflammatory challenges that we may experience..

A focus on fibre rich wholegrains, vegetables, fruit, legumes, nuts, seeds, healthy fats and antioxidant rich foods can help support a healthier inflammatory balance and response throughout the body

Eating healthy is not about restriction or cutting out foods you enjoy. These brownies are a good example of how nourishing ingredients can be included in food that is still enjoyable and satisfying!!

3 eggs
6 tbs EVOO
3/4 cup coconut sugar
1 1/4 cup almond flour
Pinch salt
1 teaspoon cinnamon
1/3 cup cacao powder
Crushed walnuts - handful
Crushed pistachios - handful
1/4 cup dark chocolate chips
1 tablespoon maple syrup
1 half of an avocado (or more if desired)

Method
Pre heat oven to 175 degrees
Whisk eggs and EVOO, then add in your avo
Whisk all dry ingredients in seperate bowl
Gently fold in wet mixture
Sprinkle extra nuts on top
Bake for 20 min

Melt a handful of dark chocolate chips
Mix with a tbs of EVOO and a drizzle of maple syrup

Drizzle on top of brownie after cool, sprinkle extra nuts & Enjoy by @mindandsoma

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2 months ago

Another day in the kitchen.. focusing on GF options today by @mindandsoma

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2 months ago

Day 1 of our culinary intensive unit learning about foods for special diets !!

We had the opportunity to learn from some amazing chefs and dietitian’s again this semester and on this day we focused on developing our cultural cooking skills.

We made some traditional Ethiopian, Sudanese & Eritrean dishes that would typically be consumed around a fasting period, where all animal products are avoided.

This included injera bread, Berbere (spice blend), Atkilt wot (Ethiopian carrot & cabbage), Gomen wot (braised collard greens), Yemisir wot (spiced berebere lentils), Yekik alicha (yellow split peas with turmeric), buticha (chickpea spread), and salata (Sudanese beetroot). We also tried a Kuindiong (Sudanese sweetened semolina) made by chef Maria :)) by @mindandsoma

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2 months ago

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2 months ago

Nutritious eats on our @unyoked.co stay a while back 🍋‍🟩 taken in Byron Hinterland by @mindandsoma

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3 months ago

Miso & honey eggplant
w garlic yoghurt

You’ll need:
- 1 large eggplant
- 2 tbs miso paste
- 2 tbs EVOO
- 2 tbs soy sauce
- 2 tbs honey
- 2 garlic gloves
- 2 tbs mirin

- 100-200g Greek yoghurt
- Half a block of feta
- 2 garlic cloves
- Cracked pepper
- Mint (optional)
- Pinch of salt
- Black sesame seeds

To make:
- Pre heat oven 180deg
- Slice eggplant into long pieces - I did approx 1-2cm thickness
- Poke holes throughout eggplant for a better glaze
- Combine miso, honey, soy, EVOO, garlic, mirin in a bowl
- Mix & coat eggplant
- Bake for 40 min
- (Add extra glaze at 20min)
- Blend all yoghurt ingredients and keep in fridge to retain thickness
- Serve eggplant on yoghurt bed & drizzle with extra glaze & sesame seeds by @mindandsoma

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4 months ago

Reminiscing on Ellie’s Kiosk in St Kilda

lamb cigars, tiger prawns, fish pita & lemon ice, 2 die for 🫠🫠 by @mindandsoma

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5 months ago

by @mindandsoma

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5 months ago

What you can eat to support your brain, eyes and skin !! 🫡
My favourite sources include fatty fish (salmon, sardines or tuna), chia seeds and extra virgin olive oil

#omega3 #healthyfats #nutrition by @mindandsoma

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5 months ago

Antioxidants protect your body from oxidative stress that may cause harmful damage to your cells, proteins & DNA.

Adding a serve of antioxidants into meals or snacks may be an easy way to reduce overall inflammation & free radical damage throughout the body

My favourite sources are:
Berries !! (Frozen blueberries especially)
Extra virgin olive oil
Leafy greens
Tomatoes
Walnuts
Cinnamon, turmeric & ginger
Kiwis & oranges
Carrots & sweet potatoes by @mindandsoma

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5 months ago