The Latest About Bowel Health!

by Casey on June 13, 2018

Bowels have never been so ‘sexy’! Ok maybe not sexy but there is certainly a buzz around bowel health with more and more research attention given to the gut microbiome and it’s far reaching impact on health. But what is really important when it comes to nutrition and good bowel health? Let’s get the basics right first!

  • Fibre- most adults fall far short of the recommended 30g of fibre/day. Gradually increase your fibre intake by snacking on fruit and nuts, adding more vegetables or salad to meals and choosing wholegrain breads, cereals and flours. This is what 30g of fibre could look like in a day:
    • 1 bowl muesli or branflakes
    • 2 slices multigrain or wholegrain bread
    • an apple and a banana
    • 3 vegetables with dinner
    • 1/2 cup kidney beans thrown in with the pasta sauce or stew
    • 30g almonds as a snack
  • Fluid- like fibre, most people don’t drink enough water. Aim for 2.5L and more if it’s hot or you’re physically active. Tips to get it done:
    • Set reminders on your phone
    • Use plain soda or mineral water for variety
    • Add sliced fresh fruit like lemon, lime or berries for flavour
    • When you drink- have a large glass- this also helps strengthen the pelvic floor muscles!
  • Red and processed meat- excess consumption increases risk of bowel cancer. Limit to 3 small serves per week.
  • Alcohol- also increases risk of bowel cancer. Gold standard recommendations are no more than 2 standard drinks per day and 2 alcohol free days per week.


The ‘sexy’ stuff….

  • Probiotics- good bacteria in our gut that improve digestion, immune health, bowel function, mental health and more. More research is needed to determine what types of probiotic supplements are best for different medical conditions/health benefits however some foods contain probiotics and can be included in a balanced diet:
    • Sauerkraut, kimichi, yoghurt, kefir, buttermilk, miso, kombucha.
  • Prebiotics- fibre that feeds the good bacteria and help them grow. Again, more research is needed for supplements but we can consume prebiotics regularly from:
    • Legumes, rye, oats, and many fruit and vegetables.


If you suffer from any bowel disturbances such as diarrhoea, constipation, IBS, IBD, diverticular disease, coeliac disease, bowel cancer etc the above information may not be appropriate. Please book an appointment with an Eat Smart dietitian to find out how to keep your bowels as healthy and as ‘sexy’ as possible!


Walnut Recipes

by Steffani on June 7, 2018

With all the new research around now about walnuts being beneficial for our gut health – we thought it was appropriate to put together some recipes to help increase our walnut intake!


Pear, Cinnamon & Walnut Porridge                                                    

Makes 2 serves

1 ripe pear (sliced)

2/3 C Oats
1 C Milk (of your choice)
2 teaspoon of cinnamon

1 tablespoon of maple syrup

¼ C Walnuts chopped


  1. Preheat over to 180oC.
  2.  Place pear slices onto baking tray and drizzle maple syrup and cinnamon over the top. Roast for 15 minutes until golden. Add walnuts at towards the end to toast.
  3. Whilst pear is baking, place your oats, milk, cinnamon in a pan over medium heat for 5-7 minutes until creamy.
  4. When pears are coked, place on top of porridge with chopped walnuts



Walnut Trial Mix                                                     

Makes 1 serving

1C Walnuts

1/2C Almonds
½ C Unsalted Cashews
½ C of small chocolate pieces(optional)

1/2C Cranberries
1/2C Pumpkin seeds


  1. Finely break or chop up chocolate into small pieces.
  2. Place all ingredients into large bowl and mix well.
  3. Place trail mix into large container or zip lock bag.



Baked Walnut Crusted Honey Mustard Chicken                            

Makes 4 serving

2 tablespoons olive oil

2 tablespoons Dijon mustard

1 tablespoon honey

Cooking spray

4 x 100g boneless chicken breast

1 C breadcrumbs

½ C chopped walnuts

Salt and pepper


  1. Preheat over to 200oC.
  2. In a small bowl mix together 1 tablespoon olive oil, mustard, honey, and pinch of salt and pepper.
  3. In another small bowl mix together panko bread crumbs, walnuts, the other tablespoon of olive oil, and another pinch of salt and pepper.
  4. Spray a sheet pan with cooking spray.
  5. Lay the chicken breasts on the sheet pan and brush each chicken breast (both sides) with the honey mustard marinade.
  6. Press the breadcrumb mixture on top of each chicken breast.
  7. Bake for 40 minutes or until the chicken reaches 165 degrees Fahrenheit and the juices run clear.
  8. Set the oven to broil. Broil for 1-2 minutes or until the breadcrumb coating is brown and crisp.


*Recipe courtesy of Tammy Kresge



Apple Walnut Salad with Balsamic Vinaigrette                             

Makes 4 serving

5 C chopped red leaf lettuce

3 C spinach

1 large apple (cored and thinly sliced)

½ C thinly sliced red onion
¾ C Walnuts chopped

½ C crumbled feta cheese
½ medium avocado chopped


½ C Olive oil
2 Tablespoon balsamic vinegar
1 table spoon Dijon mustard
2 teaspoon honey
pinch of salt and pepper


(Additional add-ins: roast sweet potato, strawberries or mango, cucumber, zucchini)

  1. In a small bowl, combine all ingredients together and whisk until blended, Season with salt and pepper.
  2. In a large bowl combine lettuce, spinach, apple red onion, walnuts and avocado. Drizzle with the vinaigrette and toss to combine, sprinkle with feta and serve.

*Recipe courtesy of LITTLE BROKEN


Walnut Chocolate balls                                                                          

Makes 10 balls


¾ C walnuts finely chopped
10 dates

1 teaspoon vanilla essence

1 tablespoon raw cacao powder
½ tablespoon ground flax seed

5 Brazilian nuts
Any Nut meal or coconut to coat

  1. Soak dates in hot water until soft. Blend dates by hand until smooth then add walnuts and blend until relatively smooth again.
  2. Add vanilla essence, ground flax seed, cacao, and mix well until you achieve thick smooth consistency like a mousse. Chop Brazilian nuts into bigger chunks and add to the mixture.
  3. Take approximately 2/3 tablespoon of the mixture and roll into balls with your hands. For this you need to wet your hands, because the mixture is sticky. Coat with nut-meal or coconut. Refrigerate for 1-2h to firm.

*Recipe courtesy of LITTLE BROKEN


Traditional Vegetable Walnut Stuffing                                                

Makes 6 serves

2 loaves of bread (slightly stale)

2 tablespoon olive oil

2/3 C celery finely chopped

1 medium carrot finely chopped

½ onion, finely chopped

½ cloves garlic, minced

6 large mushrooms, finely chopped

¼ teaspoon thyme

½ teaspoon oregano

2 C vegetable stock

1 tablespoon ground flax seed

¾ C Walnuts, finely chopped

1-2 tablespoon butter, melted


  1. Preheat oven to 200°C
  2. In a large saucepan heat 2 tbsp of olive oil over medium heat. Add all of the vegetables and cook until the onion becomes transparent.
  3. Add the oregano, thyme, and a light sprinkle of salt. Stir and cook for about another minute or two.
  4. Add 2 cups of vegetable broth, turn the heat up to high and bring to a boil. Turn the heat down to medium high and simmer for 2-3 minutes. Set aside.
  5. Pour your bread cubes into a very large bowl, sprinkle evenly with ground flax seed, and finely chopped walnuts.
  6. Gradually begin adding the vegetables and stock to the bread cubes, mixing as you go. You may not need all of the stock but make sure to add all of the cooked veggies. You do not want to fully soak the bread cubes, the outside of the cubes should be moist but not completely saturated (this will result in soggy stuffing).
  7. Line 2 loaf pans with parchment paper. Divide the stuffing mixture in half and press it firmly into each loaf pan. Lightly brush the top with melted Earth Balance and bake for 25 minutes or until the top appears crisp and golden-brown.


*Recipe courtesy of I LOVE VEGAN



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