News — nourish

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

Instead of a list of foods to avoid, we’ve put together a list of amazing nutritionally-dense foods that you should be eating (unless you have specific intolerances/allergies or are on a low FODMAP diet). Eat from this list daily, and your challenge, should you choose to accept it is to create as many of your meals with these foods in them as you can.

Here are our top 20 healthiest foods to add to your day:

1. Berries especially blueberries and blackberries. High in antioxidants like polyphenols and despite being a fruit they aren’t going to spike your blood sugar terribly.
2. Lemon: squeeze it into water, over meat, over salads, over avocado
3. Coconut: eat the flesh, drink the water, use the oil (cold pressed)
4. Sardines (in a can): high in omega 3, without the mercury, and because they contain the bones they are also high in calcium.
5. Fresh herbs like basil, mint, coriander, rosemary and thyme don’t just add flavour to meals, they have great health qualities too.
6. Sugar snap peas… yummy crunchy, green and full of B vitamins, fibre, protein and yumminess.
7. Broccoli and cauliflower (preferably organic): there is so much goodness in cruciferous veg!  Wonderful cancer fighters.
8. Tahini (sesame seed paste) high in calcium…and yummy in dips or dressings
9. Apples (organic and washed!) – full of gut-friendly prebiotics
10. Chilli or Harissa
11. Cinnamon (this is a spice, not a food, but it can actually help you manage your blood sugar levels so eat it with foods like pumpkin, oats, apple)
12. Olives
13. Pistachios (one of the best nuts to eat for a number of reasons!)
14. Walnuts: bursting with ALA, the omega 3 fatty acid and super-antioxidant that works to scavenge free-radicals and repair and protect cell membranes in the brain.
15. Sauerkraut or Kimchi (fermented foods are great for gut health)
16. Ancient grains: quinoa, millet, amaranth, buckwheat (all wheat free and naturally gluten free, so these grains are not going to irritate your gut like other gliadin grains tend to, they are also high in essential amino acids)
17. Leafy greens especially watercress, Chinese cabbage, beet greens, dandelion greens, spinach and kale (which are great “liver cleansers”)
18. Ginger and Turmeric (cook with them, add them to stir fries, rice, casseroles…so good! Read all about the healing properties of turmeric in our blog post here.
19. Sprouted legumes or beans – bursting with B vitamins!
20. Great quality cocoa – full of antioxidants!

Some other tips: garlic is amazing, any veg especially mushrooms, artichoke hearts, asparagus, spaghetti squash, tomatoes.  If you are going to eat potatoes opt for purple or red skin new (small) potatoes or sweet potatoes.

If you are going to eat meat, go for organic where possible and always grass fed, same applies for chicken. Game meats and bone broth are great and full of goodness too.

Organic soya beans or tofu have amazing health benefits, are rich in B vitamins and have actually been found to be protective against cancer.

Of course, this list of healthy foods can go on for ages, but these are some of our favourites that we love using in the Wholesomeness kitchen 🖤

References:

Harvard Health

Aha Journals

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!

When we talk about “gut microbiome”, we’re referring to the millions of microorganisms that inhabit our gut, or our gastrointestinal tract. Interestingly, each microbiome is unique and contributes to different health benefits and that’s why a rich and diverse gut microbiome is incredibly important for overall health. However, there are different factors that can influence the diversity and density of our gut bacteria, including stress, lifestyle and environmental factors, excessive alcohol consumption, food allergies, antibiotic usage and artificial sweeteners.

The health of our gut is deeply connected to our hormone levels, brain health, skin health, metabolism, body weight, immune system and mood. In fact, researchers continue to find remarkable links between a diverse gut microbiome and certain illnesses and diseases, including cancer, heart disease, liver disease, asthma, diabetes, irritable bowel syndrome and depression.

Although we know that diet is not the only factor that contributes to good gut health, research has shown that it is incredibly important. The more diverse your diet, the more diverse the nutrient supply is to your gut microbiomes.

Happy and well-fed gut microbiomes = a happier and healthier gut!

Here are a few key things you can do every day to optimize your gut microbiome:

👉 Incorporate prebiotics (apples, almonds, chicory root, asparagus, legumes, onions, raw garlic, cabbage).

Prebiotics promote the growth of beneficial bacteria and discourage dysbiotic growth (pathogenic bacteria). 

👉 Incorporate probiotics (yoghurt, kimchi, sauerkraut, miso, kefir, tempeh)

👉 Eat the rainbow

Have as many different varieties and colours of fruits and veggies that you love over the course of the day.

👉 Eat foods rich in polyphenols (blueberries, green tea, broccoli, grapes, olive oil)

👉 Drink teas that are good for your gut (e.g. liquorice root tea, fennel tea, green tea)

👉 Avoid GMOs

👉 Plan your meals ahead of time, or stock your freezer with healthy prepared meals. Click here to order.  

👉 Avoid endocrine disruptors

Some endocrine disrupters include air pollutants, BPA’s, pesticides, parabens, mercury and phthalates. Exposure to endocrine disrupting chemicals has been shown to disrupt the gut microbiome, which may result in dysbiosis.

👉 Minimise unnecessary antibiotics

👉 Decrease stress and have good sleep hygiene

Responsible health advice: There is no one size fits all approach to nutrition or the healing properties of food.  If you are unwell please seek professional advice.

References:

Gálvez-Ontiveros, Y., Páez, S., Monteagudo, C., & Rivas, A. (2020). Endocrine Disruptors in Food: Impact on Gut Microbiota and Metabolic Diseases. Nutrients, 12(4), 1158. https://doi.org/10.3390/nu12041158

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

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