In case you haven’t noticed, I’m a huge breakfast lover! It’s definitely my favourite meal of the day and provides me with the nourishment and energy to refuel after my morning exercise, setting me up for the day ahead. Overnight oats are perfect for those mornings when you need something easy to grab before heading off to school, university, work or simply running lots of errands! You prepare it all the night before, and voila in the morning it is ready to eat! I find oats fill me up and prevent mid-morning hunger cravings as well as giving me loads of energy which is what I need in my job when I’m on my feet all day. Oats are cheap and soaking them overnight helps with digestibility. It also means you save yourself some sleep time because you don’t need to worry about getting up earlier to cook a healthy breakfast!😉



½ cup rolled oats

1 tbsp chia seeds

¾ cup almond milk (or non-dairy milk of choice)

1 tsp vanilla powder

½ cup coconut yoghurt or organic greek yoghurt

½ cup berries (frozen or fresh)

  1. Combine all ingredients except berries in a bowl or jar (great option for on the go!).
  2. Cover and refrigerate overnight.
  3. In the morning take it out of the fridge, give it a stir and add some extra milk/liquid if it’s too thick for your liking.
  4. Top with berries and whatever else you like! (Natural/coconut yoghurt, granola, cacao nibs, banana etc.)
  5. Serve!

*If you are grabbing the jar as you head out the door, place some berries (frozen or fresh) on top of the oat mixture the night before so you don’t have to do anything extra in the morning!



½ cup rolled oats

1 tbsp chia seeds

1 tbsp raw cacao powder

1 tbsp natural sweetener (pure maple syrup, honey, rice malt syrup, stevia)

¾ cup almond milk (or non-dairy milk of choice)

½ cup frozen berries, defrosted

  1. Combine all ingredients in a bowl or jar (great option for on the go!).
  2. Cover and refrigerate overnight.
  3. In the morning take it out of the fridge, give it a stir and add some extra milk/liquid/yoghurt if it’s too thick for your liking.
  4. Top with cacao nibs, some crunchy seeds if you like, fresh cherries or more berries & some goji berries. Eat & enjoy!

*If you are grabbing the jar as you head out the door, place some berries (frozen or fresh) on top of the oat mixture the night before so you don’t have to do anything extra in the morning!

Have you tried overnight oats? Let me know what you think! If you try recreating these I’d love to see them! Share them and tag me on Instagram or Facebook so we can all be inspired🙂

Kate xx

Anzac Biscuits

With Anzac day coming up this weekend I thought it would be fitting to come up with a healthier version of the much loved biscuit that goes in hand with this public holiday. They are seriously simple and I’ll bet you have most,if not all, of these ingredients in your pantry. Since I’m working on Anzac day (hellooo public holiday pay!) I decided I better hop to making a batch today on my only day off for the rest of the week. Try these out and let me know how they go. I think they’ll be a hit, even with family/friends who are somewhat averted to healthy remakes of food – e.g. my sister haha! – they taste just as good as the traditional version. I threw in some sultanas into half the batch cos I’m a bit of a food rebel😉 but feel free to omit these.



{gluten free, vegan friendly, dairy free, refined sugar free}

1 cup rolled oats (certified gluten-free if necessary)

1 cup oat flour (can be made by grinding whole oats in a blender/processor to a fine four)

3/4 cup dried unsweetened coconut (preservative free preferably)

1/3 cup coconut sugar

1 tsp cinnamon

2 tsp baking powder

1 tsp lemon juice

3 tbsp coconut oil (melted)

2 tbsp raw honey or rice malt syrup (or sub with pure maple syrup/sweetener of choice)

2 tbsp water

*optional 2 tbsp sultanas

Preheat your oven to 170 degrees fan forced. Mixed all your dry ingredients in a bowl. If needed, melt your coconut oil in a saucepan on the stove over low heat. Then combine coconut oil with sweetener, water & lemon juice. Add to dry ingredients and stir. Line a tray with baking paper. Place spoonfuls of the mixture onto the baking paper and place tray in the oven for about 20 mins. Remove from oven and let cool for at least 10 minutes.

If you make these I’d love to see them on your social media! #wellofnourishment so I can see🙂

Kate x

Transitioning to a healthier lifestyle. PART 1.

One of the things I’ve been asked a fair bit is how I transitioned to a more holistic, healthier way of eating so I thought I would write up some tips across a couple of blog posts that may be of some help. I’m not a qualified dietician/nutritionist/medical professional, however these are a couple of ways I eased myself into eating healthier.

– Start off making small changes. Take baby steps – if you try to change everything at once you’re more likely to get completely overwhelmed and give up!

– Pay closer attention to what you are eating. Aim to eat REAL FOOD (i.e. avoid processed/refined foods – or “food-like substances” as I tend to refer to them as – as much as possible)

– Read the ingredient list on products! Find things that typically have minimal ingredients and are closest to nature.

– Try to get the best quality of products that are available/ that you can afford. E.g. If you’re buying pasta/grains aim to choose wholegrain/brown/high fibre types. Experiment and try different types – buckwheat, quinoa, millet, spelt, brown rice, amaranth. Find ones that you like!

– Please please please be patient with yourself! No one is perfect and these things take time. Allow for days when you might feel like pizza/chocolate/whatever. Eat it, but there is to be no guilt associated! Eating should no way be a guilty experience, I believe it is one of the greatest pleasures. Associating guilt with certain food is waaay worse than simple eating and enjoying the chocolate and moving on.

– Rather than trying to avoid particular foods, simply focus on working more wholefoods and produce into your diet.It’s not complicated, just eat more veggies and fruits and wholegrains! A healthy lifestyle is not about restriction.

– The best way to be in control of what you’re eating is cooking for yourself more often! This is not to say you can’t enjoy meals out every so often, it simply gives you the opportunity to fill your body with nutrients, save some money and have fun! I LOVE cooking – to me it is therapeutic and gives me a chance to be creative. Try some new recipes. Give yourself the challenge of trying one new ingredient a week/fortnight/month. Learn about where your food is coming from. You don’t have to be a masterchef, all you need is some simple wholesome ingredients and you can come up with a nourishing delicious meal!

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Kate x

Matcha Pancakes

Hi everyone! I’m so sorry about the long blogging hiatus! I’ve been trying to up-date my blog a bit while fitting in my study at IIN plus working some fairly crazy hours at my job in a hotel. So safe to say things have been pretty busy around here. Yet, my main reason for putting off blog posts has been this idea of creating the perfect blogging settings. I keep telling myself that once I have sussed all the ins and outs of a website, or, once I’ve created a newsletter, or basically once everything is “perfect” I’ll be good to go. However I’ve realised lately, with the help of a few common signs (funny how life seems to tell us exactly what we need to hear!), that if we wait until we’re ready, we’ll never get started. So here I am, starting things up again, saying screw perfection to the inner perfectionist in me, and hoping that I’ll figure things out along the way!


{Fluffy matcha pancakes stacked up}

And you know what, perfection doesn’t even exist. Unless we’re talking about pancakes, cos pancakes are pretty darn perfect in my eyes. A more luxurious breakfast, these made the perfect weekend brunch stack with an extra punch of nutrients thanks to the matcha powder in it! Matcha is a green tea powder with a range of health properties:

– it is rich in antioxidants

– has high levels of chlorophyll that help detoxify the body

– combats inflammation and ageing

– high levels of dietary fibre

– slowly releases energy

– can enhance your mood and relieve stress

They don’t have to be reserved just for weekends however! I love to make a batch up and freeze half of them so that I can just grab them from them from the freezer during the week for a fast breakfast or snack🙂 So give these pancakes a go! Even if you don’t have access to matcha, just make them without (though you won’t get the epic green colour that I love!)


Matcha Buckwheat Pancakes

Makes approx. 8 – 10 small pancakes

1/4 cup buckwheat flour

1/4 protein powder (try a completely natural brand – I like Bare Blends vanilla) – alternatively you could just use another 1/4 cup of buckwheat flour or gf flour of your choice

1 tsp baking powder

2 egg whites *

1/2 large banana mashed or 1 small banana

1 tsp matcha powder (I used Remetea organic matcha) *Optional

Enough almond milk (or milk of choice) to get a batter consistency – I used around 1/4 cup

Optional: add a tsp of sweetener (e.g. stevia, pure maple syrup, honey)

*If you want to make these vegan leave out the egg whites and add extra almond milk – use about 1/2 cup in total plus a chia/flax egg (1 tbsp flax/chia mixed with 3 tbsp water).

Mix buckwheat flour, protein powder (or extra flour), baking powder, matcha powder in a bowl. Add the mashed banana and almond milk – at this stage the batter should still be quite thick. Next whisk the egg whites until stiff peaks form. Gently fold the egg whites through the rest of the mixture (be careful not to overmix – this is the secret to extra fluffy pancakes!). Heat a non-stick frypan on medium and spoon in about a 1/4 mixture for each pancake. Cook for a minute or two on each side. Serve with your favourite pancake toppings! Berries, grilled figs, yoghurt, lemon and tahini are all wonderful!🙂


{Vegan version – not as fluffy, but still super tasty!}

I’d love to hear from you if you try these! What are your favourite pancake toppings? Also, is there something that you keep putting off because you are scared you’re not ready?

Much love,

Kate x

Dreamy Pumpkin Nice-cream

So the warmer days have started to hit us. Summer is definitely on it’s way. And what does that mean? We start to crave cooling, refreshing foods. Immediately thoughts of ice-cream, juices, watermelon, and bbqs come to mind. While ice-cream and gelato is heavenly on a hot summer’s day, indugling in it too frequently is not great for our health, particularly with the extensive list of ingredients/additives/preservatives in many of them. So what do we do when we crave that cooling creamy ice-cream deliciousness? Well we make nana ice-cream of course! Minimal ingredients that will actually nourish us and not leave us feeling heavy and bloated. Plus it tastes like it shouldn’t be so good for us! There are so many possible flavour combinations to try so you should probably go and freeze some ripe bananas right now. Yep. This combo is only a recent one I tried but I have to say, it has to be one of (if not) my favourite so far.


Pumpkin Sesame Nice-cream

Serves 1 – 2

2 really ripe bananas, peeled, chopped and frozen (at least for about 4 hours, if not longer)

1 cup leftover roast pumpkin/pumpkin puree*

1 tablespoon tahini (I used Mayvers hulled variety)

1 tsp cinnamon (if you have roasted your pumpkin in it already!)

Approx. 2 tablespoons almond milk (or milk of choice) – enough to get your desired consistency

* I often roast a stack of cubed pumpkin sprinkled with cinnamon during the week and honestly I think this made all the difference. Roasting the pumpkin especially with cinnamon brings out the sweetness of the pumpkin and really adds to the flavour profile of this recipe. Alternatively you can simply use some steamed pumpkin or whatever you have on hand and add a teaspoon of cinnamon when you are making the nice-cream.


Place all ingredients in a high speed blender (I used our thermomix) and blend all the ingredients on high until smooth and creamy (add more milk if necessary). Top with whatever toppings you desire! Some of my favourites include: Berries, granola, bee pollen, cacao sauce (raw cacao, almond milk/water and dates/sweetener blended together), nuts/seeds/coconut.

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Hope you enjoy!

Kate x

You can have your pasta & eat it too

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One of my biggest loves before transitioning into a more wholefood way of eating was pasta. While there is nothing wrong with the occasional indulgence in traditional pasta, these days I like to use more ingredients that provide my body with nutrients rather than the nutrient-lacking refined white carbohydrate varieties. Enter mung-bean pasta! I found mung-bean pasta in my local health food store a while ago (there are also black bean and soy bean varieties), which as the name suggests is pasta made entirely from mung-beans! This type of pasta is high in protein, making it a wonderful option for people consuming a mostly plant-based diet. It also involves very little cooking time, meaning you can whip up a delicious and nutritious meal in no time at all. This is one of my go-to meals that I whip up if I come home after a long day at work and want something healthy, quick and satisfying.

Mungbean pasta

1 serving of mungbean pasta (or pasta of choice)

¼ onion sliced thinly

1 – 2 cloves of garlic (I love garlic!!)

Approx. 2 cups of veggies, chopped (I throw in whatever I have on hand but my favourites are: mushrooms, swiss chard/spinach, zucchini, leftover roast pumpkin)

½ cup passata

1 tbsp dried (or fresh) herbs like basil or oregano

1 – 2 tbsp nutritional yeast (or parmesan)

Cook your pasta according to the packet instructions. Heat a saucepan over medium heat. Add onion and cook for about 5 minutes or until it has softened. (If you want to use a bit of olive oil to cook it go ahead! I tend to just splash a bit of water in the pan if I need to). Add the garlic and mushrooms (or whatever veggies will take the longest to cook) to the pan and cook for a further 2-3 minutes. Then add the zucchini (or the rest of your veggies minus leafy greens). Turn the heat to low and pour the passata into the pan. Stir in the herbs. At this point I tend to add a bit of water (approx. ¼ cup) and let the sauce simmer and reduce a little. Once it is all cooked through (usually about 5 minutes), throw in your leafy greens and cook for 1 more minute. Turn off the heat and stir through some nutritional yeast/cheese and serve.

Kate x

My Story

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Today I want to share with you something a little different to the usual recipe posts. I feel it is important to give a bit more insight to the person behind the colourful healthy pictures you see on my Instagram and my journey of health and wellness. You could say I’ve been somewhat reluctant to post this, however I’ve been inspired by so many people in the social media realm to relinquish my fears and to embrace vulnerability and authenticity. My story is not unique I am sure, however I am hoping that in some way I can help you understand a little more about me and even cover some things that you can possibly relate to.


As a teenager I always battled self-esteem issues and was constantly at war with myself and how I looked. After highschool I made the decision to “get healthy” which I equated with losing weight and trying to look like the images that we are bombarded with every day in the media. I became obsessed with everything I put in my mouth (how many calories, how much fat/carbs – oh gosh, fat!!) and how many hours I exercised for a day. I ate a very restricted diet and would exercise for hours on end. And just like that, the weight fell off. I started receiving compliments on how great I looked. I was obsessed with that number on the scales. These were the things that defined me. It got to the point where both my social life and emotional health were suffering immeasurably. My eating and exercise habits became so disordered that going out with friends and family freaked me out. I was so scared of not being control of what I was eating or getting the (totally distorted perception of) “adequate” exercise to burn off the calories I was consuming. People would continue to comment on how thin I was looking, yet this only fuelled me further. In my mind I thought they were complimenting me. Now looking back, I can see they were coming from a place of concern. The funny thing is though, I could never see it. I was never thin enough. I had figured that I would eventually reach this pinnacle, this goal weight (which continuously got lower and lower), and then I would be happy. I could maybe even like myself. For someone who was/is known to be happy most of the time, happy I most definitely was not. I was underweight, I was constantly stressed and unhappy, and my body was screaming warning signs that things were not right.

With the encouragement and help of my incredibly supportive family and a few close friends, I sought out help. Eating disorder was never mentioned however – it was always covered up as stress and anxiety. The solution was to put on weight and reduce my exercise – easy right?! Well this is where my interest in holistic health and nutrition comes in. I didn’t want to put on weight by feeding myself unhealthy junk foods and crap. To me that wasn’t an option. Over time I researched hundreds of nutrition articles and educated myself about wholefoods, superfoods and good nutrition. I chose foods based on how they would nourish my body and mind. I started to exercise for enjoyment. And I began to feel passionate about creating delicious, exciting and wholesome meals from real food! I had energy once again. I started to feel happier.IMG_2279

I have reached a point where my diet predominantly consists of organic, wholefoods. I avoid processed crappy junkfoods. I have totally fallen in love with REAL food and how it makes me feel! Salad does not have to be boring! Haha. However I could feel an obsession developing for eating “clean” all the time. I could feel old fears creeping back in – fears of eating a non-organic meal or a piece of cake made with love by a family member or friend. In my mind I was still unconsciously labelling certain foods “bad”, but with the disguise of eating for good health. It has only been recently that I realised I was dealing with a case of “orthorexia”, a newly recognised form of disordered eating. Otherwise known as an unhealthy and extreme obsession with eating healthy food. Given that I eat differently to most of the people within my social sphere, I have unintentionally garnered a lot of interest in what I eat and why. I hate putting a label on it as I feel there is no need and unfortunately it only seems to fuel an unhealthy obsession with eating a particularly way (i.e. another form of restrictive eating). It is scary how something as positive as making healthier choices and lifestyle changes can be turned into something so negative. So what do I do to face these fears? I try to relax! I don’t view anything as “off-limits” so to speak and this has certainly helped with social situations. I can now go out for a meal with friends and eat something that I normally wouldn’t, knowing that for the other 90-95% of the time I eat extremely well. That doesn’t mean I’ll go out for a Big Mac, that’s not even food in my mind. It’s more about eating soul food with friends or family. I suppose one of the biggest challenges is the pressure you feel to uphold this healthy image. I know for me that because I eat so healthily most of the time, people are genuinely shocked and therefore make a big deal out of it if I do decide to have something not so nutritional. The heightened attention can make such situations even more challenging.

I still feel challenged at times when it comes to eating things I usually wouldn’t. No one is perfect. However I am inspired by other health gurus such as Jessica Sepel and Jordan at The Balanced Blonde who emphasise that life is not about restriction and feeling guilty, especially around food. It is to be enjoyed, including foods that on paper may not be nutritionally brilliant but are good for the soul (you know, those traditional recipes made your grandparents that take you straight back to your childhood!), on the odd occasion. Just as one healthy meal won’t make you healthy, one unhealthy/indulgent meal won’t suddenly make me unhealthy. This is an important perception that we need to let go. No one is perfect. Food is there to be enjoyed so let’s celebrate it! Let’s get excited about using real, wholefoods most of the time, avoiding packaged and processed crap that offers little to no nutritional value, but also remembering to treat ourselves occasionally.

Something I have learnt is that we will always be on a journey of health and wellness, it is not a constant state that you can strive to perfect or achieve. There is no final destination. It is fluid, evolving, adapting to where we are at in our lives at any particular time or moment. Our health and nutrition needs will not always be the same. What nourishes us today may not nourish us tomorrow. The most important thing is to listen to your body.

So please, share with me your experiences – what is your relationship with food? Would you like to see more discussion of orthorexia and healthy eating on my blog?

Kate x

Cacao Black Bean Chilli with cauli ‘rice’

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This is such  tasty dish that I threw together one night. Don’t be put off by the seemingly long ingredient list, this is super simple and tasty! Feel free to sub in whatever veggies you have on hand.

Cacao Black Bean Chilli

Makes enough for 2 – 3 people

1 tin organic black beans OR 1 cup of cooked black beans

1 brown onion, diced

1 garlic clove, finely chopped

½ jar passata or 1 tin organic tomatoes

½ cup water/stock

1 tsp oregano

1 tsp cumin

1 tsp paprika

1 – 2 tsp chopped chilli (fresh or dried), more or less depending on how spicy you like it!

½ zucchini, diced

1 red capsicum, diced

1 cup pumpkin, cubed

½ medium/large head of cauliflower, chopped into florets

1 tsp turmeric, optional

1 tbsp cacao, optional

Avocado & coriander to serve


Heat a saucepan over medium heat. Add in the diced onion and cook for a couple of minutes until it has softened. Next place the garlic, chilli, cumin and paprika and stir for a minute. Add in the pumpkin, capsicum and zucchini and stir to coat in the spices. Pour the passata and water/stock into the saucepan and sprinkle in the oregano. Bring to the boil and then turn heat down to a gentle simmer. While the veggies are cooking, place your cauliflower florets in a food processor/thermomix and pulse until the cauliflower resembles small grains of rice. Alternatively, you can finely chop the cauliflower by hand. Heat another pan and cook the cauliflower ‘rice’. I like to add a teaspoon of turmeric to it. Check on the veggies and if the pumpkin is almost cooked (use a fork to test it), and the liquid has reduced a bit, add in the beans and simmer for a further 2 minutes. Turn off the heat. Stir in the cacao powder. Dish up the cauliflower rice and serve the chilli bean mixture over it. Top with some chopped coriander and avocado. Yum!

Zoodles with “cheesy” spinach & cannellini bean sauce

A really simple meal that focuses on packing some green goodness into your diet. Not to mention it is super tasty.

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Zoodles with “cheesy” spinach & cannellini bean sauce

1 small zucchini (per person) – 3 medium would make enough for 4 people

Using a spirooli, spiralise your zucchini into noodles. If you don’t have a spiraliser, simply use a veggie peeler to peel the zucchini into noodle-like strips lengthways.


2 – 3 cloves garlic, roasted

1 cup tightly packed spinach (I used frozen organic spinach and simply defrosted it)

1 can organic cannellini beans or 1 cup of cooked cannellini beans

Juice of ½ lemon

3 tbsp nutritional yeast (or you can use some parmesan)

1 – 2 tbsp water

*will make more than you need for one serving so just keep it in the fridge and use as you wish.

Blend all the sauce ingredients except for the water up in a food processor. Add the water as needed to get to the consistency you desire. If you want to use it more as a dip/spread you might want to leave the water out entirely to create a thicker consistency.

Place a few tablespoons of dip onto your zucchini noodles and mix together. Serve with any other veggies or protein that you like (I love throwing in some cherry tomatoes, mushrooms and broccoli to the mix).


This sauce/spread is so versatile! I’m sure it would be equally yummy as a dip with raw veggie crudites, stirred through warm pasta, or used as a toast topper – get creative🙂


Hope you enjoy,

Kate x

Rainbow Pie

I don’t think it’s any secret that I like to pack as many (natural!) colours into my food as possible. Eating a variety of foods and colours of the natural kind provides our bodies with a range of vitamins, minerals and antioxidants that serve different purposes. Increasing the amount of leafy greens you consume is one of the biggest improvements you can make to your diet. Simply by adding a serving of dark leafy greens to your meals boosts the nutrition content dramatically and will improve your overall health. Abundant in vitamin K (great for your cardiovascular system!), vitamin A (hello good eyesight!), iron, antioxidants and detoxifying properties, these dark leafy greens pack a nutritional punch. Plus this pie is delicious, so really do you need any other excuse?

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Rainbow Pie

lnspired by George Eats

Incredibly simple, a tasty way to pack in more greens and veggies, and easy to transport for work/uni/school lunches. Feel free to change up the veggies based on what you have available. Focus on using seasonal produce to maximise the nutrients and reduce the costs.

Preheat oven to 180 degrees bake mode.


¾ cup buckwheat flour

½ cup lupin flakes

¼ cup arrowroot flour

1 egg

1 tbsp coconut oil

Whizz all the base ingredients up in a food processor. If the mixture appears too dry, add a little water or almond milk so that it all sticks together (but isn’t overly moist!). Press mixture into quiche or pie dish. Place in the oven and cook for 10 minutes.


1 bunch of rainbow chard (or spinach)

1 onion

1 beetroot

1 medium capsicum (any colour!), chopped and roasted*

5 – 6 eggs (depending on how big they are)

¼ cup almond milk (or milk of choice)

2 tbsp nutritional yeast (otional – adds a “cheesy” flavour)

1 tbsp basil or mixed herbs (fresh or dried)

3 tbsp of olive tapenade or pesto

*roast capsicum in the oven at 200 degrees for about 15 minutes

While the crust is cooking, thinly slice up your onion. Cook it in a pan on low heat until it is caramelised (feel free to use a bit of coconut or olive oil if you wish). Next chop up the rainbow chard and thinly slice the beetroot. Beat the eggs, milk, herbs and nutritional yeast (if using) together.

Layer the base of your pie with rainbow chard, then onion and beetroot, dolloping spoonful’s of pesto or tapenade as you go. Reserve some colourful stalks of chard to sprinkle on top once the pie is cooked (if you wish – purely for presentation!!) Finish with your capsicum slices on top. Pour the egg and milk mixture over the tart. If you find it doesn’t quite cover it, simply whisk up a couple more eggs and milk and pour it over. Pop the pie into the oven and bake for 20 – 30 minutes or until the egg mixture has cooked through.

I hope you love this pie as much as I did! I took it to work along with some salad, making lunch time very exciting🙂

Let me know if you try it! Tag #wellofnourishment so I can see.

Kate x