Mood boosting foods curated for you:

Microbiome Lovin’ Homemade Pizzas

Veg Boosted Sausage Rolls

Prebiotic Plus Chicken/Tofu Pad Thai

Comforting Raspberry & Chocolate Brownie

Cheese Platter full of variety

For quick feel good mealtime moments? Listen to these:

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Connect with your hunger and fullness to feel content after eating

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Removing judgement to let go of guilt around food

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Removing distractions to optimise digestion

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Mindful eating to boost enjoyment around comfort foods

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Gratitude check to enhance your eating experience

Lockdown Love Club

Lockdown is tough. It’s wreaking havoc on our mental & physical wellbeing. Here’s our fave recipes & eating experiences to optimise the link between the gut & brain, to get you feeling good, inside and out, through food.

Here’s your week 3 shopping list too! 

Homemade Pizzas (VG)

Serves 4, 30 mins

Homemade pizza = high variety with all the toppings you like! High variety = happy microbiome!

 INGREDIENTS:

  • 2 large wholemeal pizza bases
  • 8 tbsp pizza style tomato paste/base
  • 320g cheddar cheese, grated (or if you want to be a bit fancy can change up with mozzarella and/or feta)


Toppings (pick as many as you like):

  • Mushrooms
  • Capsicum
  • Pineapple (if you’re into that)
  • Pumpkin (thinly sliced and steamed in the microwave for 2 mins in a small amount of water)
  • Caramelised onion (slowly cook brown onion on a fry pan with 1 tbsp balsamic glaze & 1 tbsp brown sugar for 15mins)
  • Sun-dried tomatoes
  • Olives
  • Basil (on top after cooking)


Side Salad

  • 1 bag of rocket
  • 1 Zucchini, peeled into long thin ribbons
  • 2 Tbsp pepitas


Dressing

  • 1 tbsp olive oil
  • 1 tsp American mustard
  • 1 tsp white vinegar
  • 1 tsp honey


INSTRUCTIONS:

  1. Preheat the oven to 180°C (160°C fan-forced). Line large baking trays with baking paper.
  2. Lay pizza bases on separate trays, line with tomato base.
  3. Add desired toppings and sprinkle evenly with the cheese.
  4. Bake for 15 minutes or until the bases are crisp and the cheese is melted, bubbling and golden.
  5. Prepare the dressing in a jar and shake to combine. Pour over zucchini in a bowl and toss to combine then set aside.
  6. Once the pizzas are cooked, combine zucchini with rocket and pepitas and serve alongside your pizza!

 

Connect with your hunger and fullness to feel content after eating

Listen along for some quick techniques to help you feel less out of control and more in tune with how our bodies feel around food.

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Pork & apple simple sausage rolls

Serves 4, 40 mins

We added some grated veg to this lil’ number for two reasons; one- to keep things super moist so they don’t dry out in the oven and two- so we’re getting some extra veg goodness in our day!

INGREDIENTS:

Sausage rolls

  • 1 Tbsp extra virgin olive oil⁠
  • 1 Onion, peeled and finely sliced⁠
  • 1 Carrot grated⁠
  • 1 Zucchini grated (and squish the liquid out)⁠
  • 1 Grated Granny Smith Apple⁠
  • 6 Pork sausages (yes, actual sausages)⁠
  • 1 cup Breadcrumbs⁠
  • 250g frozen Puff Pastry⁠
  • 1 free-range egg⁠
  • 1/4 cup milk⁠


Side garden salad

  • 1 bag of Mixed leaves
  • ¼ red onion sliced finely
  • ½ punnet cherry tomatoes
  • ½ red capsicum
  • 1 small Lebanese cucumber
  • ¼ cup feta
  • ¼ cup pepitas
  • Olive oil
  • Balsamic vinegar

 

INSTRUCTIONS:

  1. Preheat the oven to 180ºC.⁠
  2. Cook onions in oil in a saucepan until golden brown, remove from heat to cool. ⁠
  3. Squish out the sausage meat into a bowl, discard the skins. Add cooled onions, breadcrumbs, grated carrot, zucchini and apple. Mix it all together with your handsies.⁠
  4. On a dry surface place a sheet of puff pastry, then roll the sausage mixture into long cylinders and place along one edge of the pastry. Roll up the pastry so the edges touch and are sealed.⁠
  5. Mix the egg and milk and brush the pastry fully wet.⁠
  6. Cut into little mini sauso rolls and place onto a baking paper lined baking tray.⁠
  7. Bake in the oven for 25 minutes or until golden and cooked through.⁠
  8. Assemble side salad and serve all together! Nom!

 

Removing judgement to let go of guilt around food

Listen in to try these quick techniques to tune inwards, apply self-compassion and free yourself of guilt.

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Quick Chicken or Tofu Pad Thai (GF, DF, VG opt)

Serves 4, 30 mins

This variation we’ve added some extra prebiotic veg (snow peas, garlic, shallots) for flavour, crunch factor and for your guts! Our guts love diversity at dinner time, so we tried to pack some more in there.

INGREDIENTS:

  • 1 large pack of dry Pad Thai rice noodles
  • 1 large shallot, finely diced
  • 4 chopped garlic cloves
  • 1 tsp chopped ginger (optional)
  • 2 eggs, whisked with a fork with a pinch salt (if vegan,
  • leave it out)
  • 400-500g of tofu (blot with paper towel & cube) or chicken breast (sliced into thin strips).
  • 2 carrots (sliced finely)
  • 200g snow peas (topped and tailed)
  • 1 capsicum (sliced finely)
  • 2 tbsp olive oil
  • 1 lime

Pad Thai Sauce

  • 3 tbsp fish sauce (if veg/vegan and don’t want to use this here’s a really cool vegan fish sauce recipe: https://www.yumsome.com/vegan-fish-sauce/)
  • 3 tbsp brown sugar
  • 3 tbsp of rice wine vinegar
  • 1 tsp soy sauce (GF)

Garnish:

  • Lime wedges, fresh bean sprouts, chilli flakes, chopped scallions, roasted cashews (no nuts if peanut free).

 

INSTRUCTIONS:

  1. Cook noodles according to package instructions.
  2. Chop shallot, garlic and ginger. Set aside.
  3. Whisk the two eggs in a bowl with a fork. Set aside.
  4. Whisk fish sauce, rice vinegar, brown sugar and soy sauce in a small bowl. Set aside.
  5. Sear the chicken or tofu in a wok with hot oil until cooked through over medium-high heat. Set aside.
  6. Heat oil in the wok over medium heat, add shallot-garlic-ginger and stir, cooking just a few minutes until golden and fragrant.
  7. Add the carrots, snow peas & capsicum, and fry for 2 minutes.
  8. Make a well in the centre of the wok and add the whisked eggs. With a metal spatula, scramble them and break them apart into little bits, letting them brown just a little, and incorporate them into the shallots continuing to break them into small bits.
  9. Add the drained, semi-soft noodles and toss with the egg mixture, stirring, flipping, frying constantly for 2 minutes until noodles become soft and pliable.
  10. Add the sauce and cook for 1 minute. Add the cooked chicken or tofu and turn and toss the noodles for a few more minutes.
  11. Garnish with bean sprouts, scallions, chili flakes, lime wedges and roasted crushed cashews (omit if nut free).

Removing distractions to optimize digestion

Listen in for some quick techniques to become a little more present around food through the sensations of eating.

Play Video

Raspberry & Chocolate Brownie

Serves ~9 slices, 40 mins (including baking time)

Food is so much more than nutrients. Food can be a source of pleasure, comfort, and socialisation. Too often we miss out of eating foods that bring us joy out of fear of guilt or shame. Given lockdown life can exacerbate these feelings, today we encourage you to honour your feelings and offer your body the foods that bring it joy!

We’ve shared a mindful eating activity that you can use when eating this delicious brownie to really tune into your senses and maximise your enjoyment factor!

INGREDIENTS:

  • 200g of dark chocolate chunks
  • 240g butter (melted)
  • 1 ¼ cup white sugar
  • 2 eggs
  • 2 tsp vanilla
  • ¾ cup plain flour
  • ¼ cup cocoa
  • 1 tsp salt
  • Fresh or frozen raspberries for topping


INSTRUCTIONS:

  1. Preheat the oven to 180 degrees Celsius.
  2. Line a 20 cm square baking dish with baking paper.
  3. Melt half of the chocolate in the microwave in short spurts
  4. Using an electric mixer, in a bowl, mix the butter and sugar, then beat in the eggs and vanilla for a few minutes until it’s paler in colour.
  5. Using a whisk, whisk in the melted chocolate (that’s had time to cool) then sift in the flour, cocoa powder, and salt.
  6. Fold together the dry ingredients (don’t over mix, this helps the brownies stay gooey)!
  7. Fold in the chocolate chunks, then pour into your baking dish and top with raspberries.
  8. Bake for 20-25 minutes
  9. Cool for 10 mins in the tray then transfer to a cooling rack.
  10. Try a slice with the mindful eating exercise we’ve shared to maximise your enjoyment factor! Savour this flavour!

Mindful eating to boost enjoyment around comfort foods

Food is so much more than nutrients. Food can be a source of pleasure, comfort, and socialisation. Too often we miss out of eating foods that bring us joy out of fear of guilt or shame. Given lockdown life can exacerbate these feelings, today we encourage you to honour your feelings and offer your body the foods that bring it joy!

This mindful eating activity is something you can use when eating this delicious brownie to really tune into your senses and maximise your enjoyment factor!

Play Video

Cheese platter with all the variety!

Serves 4, 10 mins

Cheese platters are the PERFECT way to bump up the variety in your day. It’s a tasty morsel of food groups and fun foods joined together in a symphony of yum!

Your microbiome loves it when you increase the variety of foods in your diet, so platter up people!!

INGREDIENTS:
 (suggested of course- each of you will have your own preferences)

  • 1 x cucumber (sliced into strips)
  • 1 x carrot (sliced into strips)
  • 1 x capsicum (sliced into strips)
  • 1 handful snow peas (topped and tailed)
  • ½ punnet cherry tomatoes
  • 1 punnet of strawberries
  • ½ cup walnuts
  • ½ cup almonds
  • ¼ cup pepitas
  • ½ pack of seedy crackers
  • 1 wheel of soft cheese
  • 1 wedge of hard cheese
  • 2 x veggie based dips (hummus and pumpkin dip are our faves)
  • ½ block of dark chocolate


INSTRUCTIONS:

  1. Assemble on a platter in a fun way, try using smaller ramekins or bowls to give height and just have fun with it!
  2. Enjoy sitting down away from distractions with your roomie, partner, doggo by your side or even on your own in the afternoon sunshine!

 

Quick gratitude check to enhance your eating experience

In the fast paced world we find ourselves in, let’s take a quick moment to listen in and stop to appreciate how lucky we are to have access to the foods we eat, day-in-day-out.

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