News — Cooking

Bringing home a new baby can be overwhelming and without a doubt, exhausting. If it’s a couple’s first child or even fourth, the first few months following a new arrival are always hectic and tiring, yet somehow magical.

It can be difficult for new parents to think about food prep or recipes, let alone to prioritise healthy eating at all. While trying to recover from the most physically and emotionally exhausting event that is childbirth, they have their hands full (literally), they are tired and they are hungry. That’s why healthy, wholesome and delicious prepared meals can be an absolute lifesaver during that precious and all-consuming time.

We are absolutely certain that new parents will appreciate our lovingly prepared meals delivered to their doorstep, with no prep of any kind required – no chopping, no mixing, simply heat and eat. The perfect gift to cut out the stress of shopping, cooking and washing up.

Our hand-prepared frozen meals are packed full of nutritious fresh ingredients (locally sourced where possible) to support the postpartum healing period and allow more time for care and rest for the new parents. Each Wholesomeness meal comes labelled with nutritional information and microwave and oven heating instructions.

A Wholesomeness gift voucher would make the perfect gift for new parents. Alternatively, if you would prefer to just purchase and send the new parents a box once the little one has arrived, you can do that as well.

For a couple who have only just become parents, we would recommend our pack of 14 x one-portion meals. This would provide the new parents with 7 nights of dinners. For an extra treat, add on a pack of our yummy guilt-free vegan cakes (a huge customer favourite) for the couple to enjoy together once the baby is (finally!) asleep.

For families who already have children, our family meal pack would be perfect. Our family meal pack includes 5 x 1.2kg kid-friendly meals (each meal is designed to feed two adults + two children).

Purchase a gift voucher here.

Order and send meals to the new parents here. Delivery is every Tuesday.

“A new baby is like the beginning of all things…hope, a dream of possibilities.”

- Eda LaShan

It’s nearly June, which means winter is nearly upon us here in Queensland. Characterized by frosty mornings, early sunsets and chilly nights, the cooler months call for hearty dishes to keep you warm and nourished all winter long. 

You may think that the range of winter fruits and vegetables is limited, but with a bit of creativity and preparation, you can enjoy fresh, local produce all season long. With a Wholesomeness meal delivery, we have done all the hard prep for you – we source fresh, local seasonal produce to create tasty winter dishes that are packed with nutrition and maximum flavour. Winter is all about comforting foods that are warming, cozy and satisfying. Think flu-fighting soups, winter one-pots, hearty stews and roast root vegetables.  

Fruits and vegetables flourish at certain times of the year, however grocery stores stock just about everything all year round, which makes it easy to forget what’s in season and what’s not. A good tip is to take a walk around your local farmer’s market and see what kinds of produce are available – these will usually be the ones that are in season at that time.

There are many benefits to eating seasonally.  The food is at its freshest, tastes the best, is best for you, is more sustainable, and is usually cheaper. It also allows us to get back to the roots of local and sustainable eating, by supporting local businesses and our local community as a whole.  

Seasonal fruits and veggies that have been allowed to fully ripen on the plant and picked at the peak of freshness are better quality and higher in nutrition compared to produce that is picked unripe and then transported to different areas or countries. Therefore, eating local sustainable produce allows for maximum nutrition that is tailored to your local environment.

In winter, many people often lack vitamin D due to the increased time spent indoors. Mushrooms are often at their peak during winter, and they contain excellent sources of vitamin D (see our previous blog post on mushrooms and vitamin D here). Mushrooms are such a versatile ingredient, with the potential to add a delicious savoury and warm umami flavour to so many dishes. We love using them in our Mushroom Bourguignon with Mash and Green Beans, and our Mushroom, Spinach and Truffle Risotto with Broccoli and Pepitas.

During winter, we also need extra vitamin C to keep our immune system strong and to help fight off colds and flu quicker. Winter citrus fruits like navel oranges, mandarins, grapefruits, lemons and limes all contain amazing sources of vitamin C and antioxidants. Winter fruits also often last a lot longer than the soft summer fruits, which means less food wastage and more value for your money.

Eating foods that are in season gives you the opportunity to appreciate the foods that are available, and allows for more variety in your diet as seasonal foods are constantly shifting – a wonderful cycle that allows you to experience each food.

What veggies are in season this winter? Print out our handy list of winter seasonal veggies and hang it on your fridge!

If you’ve just started your low FODMAP journey and you think it sounds bland and uninteresting, think again! The truth is that you can still have delicious, varied and flavourful food while managing your digestive symptoms. There are so many amazing tummy-friendly flavours that you can use to give your dish an extra boost of deliciousness.

Let’s take a look at how to increase flavour on a low FODMAP diet:

1. Herbs (e.g. parsley, coriander, thyme, basil and rosemary) – most herbs are low FODMAP and you can use them fresh or dried. Chives are also great for adding a mild onion flavour to dishes.

2. Spices – single spices like cumin, coriander or turmeric are great. If you’re keen on spice mixes, watch out for onion and garlic powder in the ingredients list. Cinnamon is a great spice favourite to have on hand to add to smoothies or breakfast oatmeal. Asafoetida powder is an Indian spice that adds depth and an onion-garlic flavour to curries and stews (it’s especially great in vegetarian dishes and you only need a tiny pinch). Ginger (fresh or dried) is amazing to add to soups, sauces, stir fries or even oatmeal for a warming flavour hit.

3. Fennel bulb – adds flavour and replaces the texture of onion in soups or stews. Fennel bulb is FODMAP-friendly at ½ cup serves, and also contains lots of prebiotics for gut health. Win-Win!

4. Nutritional yeast flakes are an incredible pantry stable. Add to sauces, mix with popcorn or sprinkle on top of pasta for an added cheesy flavour. We love to use it in our homemade vegan pesto sauce, which we then mix through gluten free pasta with chicken, zucchini and sundried tomatoes for the ultimate low FODMAP dish full of flavour.

5. Spring onions (green part only). Top tip: place the white bulbs in a glass of water near a sunny window and the green leaves will grow back.

6. Fresh lemon or lime juice – a little squeeze of sourness can contribute to an incredible balance of flavours in a dish. We love to add a squeeze of lemon to our herb quinoa and serve it with our low FODMAP Roast Lamb with Aubergine and Tomatoes with a drizzle of Tahini Dressing.

7. Garlic-infused olive oil – because the fructans in onion and garlic are water-soluble and not oil-soluble, garlic-infused olive oil is a safe low FODMAP option for extra flavour and aroma. If you don’t have infused oil on hand, another option is to cook large chunks of onion/garlic in olive oil and then remove them. This gives you extra flavour without the FODMAP’s.

8. Miso paste (<2tbsp)

9. Soy sauce and Worcestershire sauce (max 2tbsp per dish)

10. Homemade salad dressing (e.g. with balsamic or olive oil)

11. Salt and pepper – only a small amount of salt is needed to bring out the flavour of food (if you have high blood pressure or need to limit sodium seek help from your health professional).

12. Maple syrup (real, not flavoured)

We hope this list has reassured you that you can still eat tasty foods even if you have food intolerances. In the Wholesomeness kitchen we pack our low FODMAP meals full of flavour, and bursting with super food ingredients. That’s why our low FODMAP meals are super popular among our customers. Check out our low FODMAP plan here.

Author:
Lisa Cutforth
B.Sc Nutrition with Psychology (Dual Degree)
Consulting Clinical Nutritionist to The Banyans Wellness Retreat
Owner and Managing Director of Wholesomeness

A very widely discussed topic in the world of grumpy guts is the Low FODMAP diet…but what exactly is the Low FODMAP diet? Read on to find out more about this evidence-based dietary strategy…

What are FODMAPs?

FODMAPs are a group of short-chain carbohydrates and sugar alcohols found naturally in foods and additives. FODMAPs include fructose, fructans, galacto-oligosaccharides, lactose and polyols. They have been linked to a variety of digestive issues common with Irritable Bowel Syndrome (IBS) such as gas, bloating, diarrhoea, constipation, stomach pains and altered gut motility.

 The low FODMAP diet for IBS

The International Foundation for Gastrointestinal Disorders has estimated that 10-15% of the world’s population suffers from IBS, with most people being under the age of 50. The condition can have a huge burden on quality of life, with symptoms being unpredictable, often causing unwanted disruptions to personal and professional activities.

As such the low FODMAP diet was created to help control symptoms of IBS, and it can also be used if you have been diagnosed with FODMAP intolerance. 

Working with a health professional, the low FODMAP dietary strategy usually involves a four phased response: clinical assessment, dietary assessment, education, followed by the reintroduction phase. The diet starts by restricting high FODMAP foods for 4-6 weeks, and ends by slowing re-introducing the high FODMAP foods. The end result is a diet that can be used long-term that is low in the individuals problematic FODMAPs.

What can you eat on a low FODMAP diet?

The types of foods that are restricted on a low FODMAP diet depends on the individual and that is why it is important to see a health professional to help you through the process.

High FODMAP foods include:

• Garlic
• Onions
• Wheat
• Some fruits – apples, apricots, cherries, figs, mangoes, nectarines, peaches
• Some vegetables – asparagus, cauliflower, leeks, mushrooms, snow peas
• Legumes and pulses
• Nuts: cashews, pistachios
• Sweeteners
• Other grains - amaranth, barley and rye
• Some dairy products – cream cheese, cottage cheese, milk, yoghurt
• Some beverages – chai tea, chamomile tea, coconut water, rum, desert wine

Food composition knowledge is key to managing this diet, that’s why we created our low FODMAP meal plan to make it easier to eat low FODMAP (no more meal planning, ingredient research, or cooking!). Our low FODMAP dishes are gentle on the stomach and are cooked with maximum nutrition with the aim of healing and promoting gut health (improved gut health helps to ease digestive symptoms AND helps to support immunity – win win!)

Some of our absolute favourite low FODMAP dishes include:

• Roast Lamb with Zucchini, Tomatoes, Lemon & Herb Quinoa and Gravy
• Roast Chicken with Mash Pumpkin, Green Beans and Savoury Jus
• Orange Spiced Chicken with Coconut and Carrot Rice
• Lentil Dahl with Lemon Spiced Rice, Green Beans & Tomato Chutney (also vegan!)

Did you know that our meal containers are recyclable and reusable? We know that recycling is great, but reusing is even better. Reusing is a great way to repurpose something that otherwise would have just been sent to the recycling bin…simply reusing an item can help reduce energy, prevent pollution, and reduce waste all at the same time.

So, why not preserve the life of your Wholesomeness containers a little bit longer by finding some creative uses to reuse them around your house…we’ve put together a few different ideas below. We hope this list helps to inspire your own repurposing efforts at home!

1. Start your own seeds

Our meal containers could make great seed starting containers. Simply drill a few holes in the bottom for drainage, add some soil and some seedlings (e.g. tomatoes) and watch your mini garden grow.

2. For the artist inside

Use your Wholesomeness container lids as paint trays to blend colours, or use the containers to keep colours separate. Simply snap on the lid to keep the paint from drying out.

3. Kids organisation

If you have kids, you know that simple food containers are soo handy for keeping things organised, contained and out of arms reach. Use them to store the kiddies craft supplies, board game pieces, or electrical cords and chargers. Plus, they’re stackable, lightweight and portable, making organising a breeze.

4. Ask your local kindergarten, primary school or arts centre

If you are still in surplus, ask your local community if they need any donations. There are high chances that they do!

5. Fridge organisation

Use your Wholesomeness meal containers to hold and organise bits and bobs in your fridge, for example bunches of herbs, blocks of cheese, or small individually wrapped packaged snacks that you need a place to stash them. You could use them to help you plan food rotations, by labelling day 1 to 4. Stick labels on them and stack them up for that Instagram-worthy, organised fridge look! 

There are lots of other ways to put our containers to good reuse around the house. We hope these clever repurposing ideas have inspired you, or maybe you have some other ideas we have forgotten about! Be sure to let us know 🙂

Author:
Lisa Cutforth
B.Sc Nutrition with Psychology (Dual Degree)
Consulting Clinical Nutritionist to The Banyans Wellness Retreat
Owner and Managing Director of Wholesomeness and Wholesomeness-on-Roma