Verde Nutrition Co

This National Barramundi Day, try our dukkah crusted fish with seasonal vegetables 🍽 This recipe is a great way to add extra flavour into your meals. Plus, it's an easy way to support your gut microbiome and increase the diversity of plants you're consuming, with eight 'plant points' in the dukkah crust alone! Pair this delicious fishy dish with your favourite vegetables – we love adding mixed baked vegetables or a ready-made salad.

Porridge can be a quick, easy and nutritious breakfast option, but it can also be a bit bland and boring without the right toppings. If you're a bit over your usual porridge, rather than trying a new breakfast altogether, why not mix up the toppings for a change in both flavour and texture? Some of our go-to porridge toppings include: 👉 Peanut butter and banana – a classic that can't be forgotten 👉 Stewed apples and cinnamon – we love quickly stewing our apples in the microwave as a quick way to get the flavour without the effort 👉 Mango and mint – our favourite summery twist, use fresh or frozen mango and some fresh mint for a different take on the usual porridge toppings 👉 Blueberry and almond – we love using either slivered almonds or almond butter, not only does this add a variety of textures but also slightly different flavours! 👉 Kiwi and coconut – dice up your favourite type of kiwi and sprinkle with some coconut for a sweet and crunchy combo! Let us know your favourite porridge toppings below!

Our latest blog post is up! This week, we're focusing on seasonal eating. Do you adjust the types of fruit and vegetables you buy based on what's in season? Seasonal produce is often: - More nutrient-dense due to shorter transport and storage times - Cheaper, particularly if you're purchasing it from local farmers - Tastier! For recipe suggestions and more, read the blog now: https://lnkd.in/gXAAgnxn

Calling all Perth dietitians! 📢

In support of Breast Cancer Awareness Month, we’ve put together some tips for managing nutrition during treatment. ⁠ - Prioritise high-energy, high-protein foods. These will help to meet protein and energy requirements, especially when appetite is low⁠. ⁠ - Aim for small, frequent meals and snacks rather than 3 large meals. An empty stomach is a nauseous stomach, so avoid going longer than 2-4 hours without eating⁠. ⁠ - Optimise hydration! Aim for 35-45ml/kg fluid (or approximately 2-3L) – sparkling water and ginger tea may help if you’re feeling nauseous.⁠ ⁠ - Manage taste changes. Experiment with different flavours such as ginger, lemon and mint. Some simple strategies like cooking rice in stock, not water, can make a world of difference!⁠ ⁠ - Embrace antioxidant-rich foods like colourful fruits, vegetables, legumes and nuts. Avoid supplements like greens powders during treatment.⁠ ⁠ - Anti-inflammatory foods such as wholegrains, herbs, spices, legumes, and oily fish may be helpful. Again, opt for food sources (e.g. turmeric), not supplements as the antioxidant load from supplements can interfere with treatment.⁠ ⁠ - Work with a dietitian to support your nutrition needs during what can be an incredibly challenging time.⁠ ⁠ #breastcancerawarenessmonth #dietitian

Improve Your Heart Health with Smart Dietary Choices! 🫀 Introduce healthy fats like salmon and avocado, boost your intake of soluble fibre from oats and legumes, and reduce saturated fats in your diet. Small changes can make a significant difference to your cholesterol levels and overall heart health. #HeartHealth #NutritionTips

This World Heart Day, let's explore how the Portfolio Diet can revolutionise heart health management. The diet is a research-backed approach that emphasises specific types of foods known to support the management of cholesterol levels. It includes soy protein, plant sterols, and fibre-rich foods, while limiting saturated fats and salt. Key components are: Legumes, which are integrated into meals at least twice a week for their heart-healthy fibres. Soy products like tofu and soy milk, spread across daily meals to replace higher saturated fat proteins. Nuts and seeds, unsalted and natural, provide essential fats that help modify blood lipid profiles. Plant sterols, found naturally in vegetables and fortified in certain dairy and cereal products, help reduce cholesterol absorption. Oily fish, rich in omega-3 fatty acids, recommended 2-3 times per week to improve heart function and decrease inflammation. Embrace these changes not just for your heart, but for your overall health and longevity.

What we eat has a profound influence on the health and function of all organs in the body, including the skin! Alongside a purposeful skin care regime that supports the skin externally, read our latest blog post to find out how you can nourish the skin from within with eight essential nutrients.

FROYO Frenzy! 🍨 Are you sick of your usual high protein yoghurts? While we are all for making healthy, balanced meals, a key part of sustaining healthier choices is making sure they're enjoyable! Here are our top three yoghurt topping combos to elevate your usual high protein yoghurt and re-create the FROYO vibes at home! We love opting for some form of fruit and a crunch to add a variety of flavours and textures. 👌 Choc-peanut butter and banana – mix through a tsp of peanut butter, chop up some banana and sprinkle with some chocolate chips 👌 Strawberry and coconut – fresh or frozen strawberries paired with some crunchy coconut 👌 Mango and macadamia – we love adding some frozen mango and a handful of macadamias for a summery-twist. Yum!

For us, a salad or vegetable side is all about the dressing! Not only does a delicious dressing make it easy to get five serves of vegetables in, it’s also a fantastic source of additional nutrients when made with wholefood ingredients. With just a few fridge and pantry staples, it’s possible to throw together a delicious, nutritious salad dressing in just a minute or two. Even better - any leftover dressing can be stored in a jar in the fridge for up to a week. For our top five faves, read our latest blog post – up on the website now: https://lnkd.in/gaySxpTC