Tag Archives: dietitian

My day on a plate

My day on a plate

If you’re a regular follower of NYTD you probably would’ve noticed that I haven’t posted on the blog for a while. There is a good reason for it, I promise! You see, there is a bun in the oven. The kind that takes 9 months to cook up and leaves you feeling exhausted, nauseated and gagging at foods you used to love. Naturally, this has affected my normal way of eating and zeal for all things healthy and nutritious.

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5 ways to a healthier weekend


You’ve worked hard all week. You got up early every morning to do your workout. You planned out your meals, you even prepared your breakfast and lunch the night before. You said no to the cake at the Friday morning tea at work. Heck you even had your super greens powder and lemon water upon waking even though you dry reach every time just thinking about the after taste. You did everything right this week. And now you feel you need to be rewarded for it this weekend. Don’t do it! You are undoing all the progress you made during the week and perhaps even taking a step back. If you’re tired of not reaching your fitness goal it’s time to have a good hard look at what you’re doing over the weekend, because it is probably the reason why you are not there yet. Here are a few easy tips that you can do this weekend to help you get closer to that goal you made at the beginning of this year. It’s not too late to reach that 2014 new years resolution! Continue reading

What I Ate Wednesday {2nd edition}

Back by popular demand…I’m bringing you another edition of What I Ate Wednesday!! It seems you lot are VERY interested and nosy about what a Dietititan eats. Well, here you go, you can have another sticky beak at my food from yesterday :)


This was a protein eggwhite crepe inspired by Jessica Sepel. It consists of the following: half small mashed banana, 1 tbsp. psyllium husk, tbsp. ground linseeds, 1/4 cup yoghurt, 1/4 cup frozen berries, half a scoop sunwarrior protein powder. I mixed this together, cooked for 3 to 4 minutes in coconut oil and flipped either side into crepe style! I then topped with a dollop of yoghurt, warmed berries, and a drizzle of maple syrup. So delicious!

Next, I went for a walk with this one…her name is Macy.

Along the way, I stopped for one of these…

My lunch was constructed from bits and bops I found in my fridge, and it turned into a colourful and tasty lunch plate! It featured the following:

– 1 slice of cinnamon and honey roasted pumpkin with goats cheese
– Raw zucchini pasta with homemade kale pesto and chopped capsicum
– 1 cup of fresh baby beetroot leaves dressed with lemon juice
– 1 slice of the life changing bread spread with kale pesto
– A few cherry tomatoes

For a snack, I had a big mug of rooibos tea and 2 fresh medjool dates filled with almond butter. This is probably my favourite snack at the moment.

Dinner was almost around the corner, but my husband was still at work and I was getting hungry. This is when I take the opportunity to eat a piece of fruit. It prevents me from getting ravenously hungry at dinner time so that I don’t overeat and gobble up the food in 5 minutes. So I had a fresh persimmon (not pictured). This was dinner…

– Roasted pumpkin with kale pesto
– Broccoli and sugar snap peas sautéed with kimchi
– Carrot and beetroot “rice” with a hearty side of avocado

To finish the day off, my husband made me a cup of rooibos tea with a side of apple slices dipped in peanut butter. He also cleaned up the kitchen and did the dishes. Pretty awesome guy – I think he deserves to be in the running for the “husband of the year” award.

Healthy Lemon Slice

I gave the classic lemon slice a make-over.

20130509-192038.jpg No butter or sugar here…

20130509-192519.jpgJust old-fashioned deliciousness and amazing flavour. I can pretty much guarantee you won’t want to make the old version again. Even my husband agreed this is as good as what his grandma used to make – and he is a connoisseur in desserts.


Makes 9 square slices
159 calories per slice (667 kilojoules)

Half a cup shredded coconut
Half a cup wholemeal spelt flour
2 Tablespoons melted coconut oil
1 Tablespoon honey

1 egg
1 egg white
One third of a cup honey/maple syrup mixture (half and half)
Juice and zest of one lemon
One eighth of a teaspoon baking powder
3 tablespoons wholemeal spelt flour


1. Preheat oven on 180 degrees.
2. Combine shredded coconut, flour, oil and honey in bowl until well mixed.
3. Press dough evenly into bottom of prepared baking pan (20x15cm) and bake until light golden brown (10-15 min).
4. Whisk egg, egg white, and the honey-syrup mixture in a large bowl until blended. Grate zest and squeeze juice from lemon; add to egg mixture. Add baking powder and remaining 3 tablespoons flour. Mix thoroughly.
5. Pour lemon mixture over cooled base. Bake until set and edges are light brown (about 15-20 minutes).
6. Cool and lightly dust with icing sugar using a mesh strainer. Slice into squares.

For an extra bit of fancy, you can combine ricotta with some maple syrup and lemon zest to serve on the side. Greek yoghurt would also be divine!

20130509-211346.jpgGo do yourself a favour and make a batch of these. Then hurry right back and come and tell me how you liked them. I will be a very happy girl.

20130509-211959.jpgWould you like more recipes like these?

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