in the kitchen

Here are a couple tips that has helped me stay sane when times are busy.

Make a menu plan meaning what are the family going to eat for the following week. By creating a list reduces shopping stops, allows others to help and can be flexible.

weekly menu plan

Write a grocery list for the items on the weekly menu. (increase the quantities for *additional meals) Add incidentals.  There are heaps of apps if you need inspiration.

Go grocery shopping with intent.

When cooking meals prepare a little extra* for work lunch tomorrow or freeze for a spare meal when time is short.

Meat is expensive so make the most out of it.  Cook a roast with vegetables etc, then the extra meat can be made into rolls with gravy, individual pies or even Sheppard’s pie.

When carrots, broccoli, beans and spinach are on special purchase a little extra, chop up, blanch and freeze.


Allergy Free Recipes 

Food intolerances and allergies are on the rise and it can be daunting when confronted to change dietary habits when you or a family member has been diagnosed. The mind automatically goes to “what can I eat?”  Here at Feel Good Naturopathy we believe in real food, whole food and supports people with allergies and intolerances, so much, so we have dedicated a whole page with links just to help YOU.

Be positive, there is a whole new world out there ready for you to embrace.

If you fit into one or more of these categories:

Allergy/Intolerance – Dairy, Gluten, Egg, Seed & Nuts and more – click here to be armed and reclaim life!



Below are some favourite recipes, some healthy and some not so, please enjoy. 


Snacks is a broad term used for muffins, breakfast on the run, protein balls and other finger food.

Breakfast Muffins                Banana, Date & Walnut Loaf               Cheese Muffins                    Cranberry Almond Protein Balls 

Milo, Date and Walnut Energy Balls    Pear and Flaxseed Juice

Strawberry Rehydration     Stress Less Muesli 

Raw Spring Rolls     

Breakfast smoothies are just the best for a quick on the run meal loaded with essential vitamins and minerals. Check out this video.


Main meals or make a little extra to freeze to save time later in the month or take for lunch the following day.

Beef in Black Sauce             Apricot Chicken                     Potato & Leek Soup                    Easy Quiche 1,2,3

Tuna/Salmon Patties         Stirfry Beef/Lamb/Chicken       Piece of Pie Anytime   Miso Soup

Roasted Sweet Potato Salad


What more else is there to say.

Easy Cheesecake Tartlets         Rich Eggless Fruitcake      Strawberry Jam

 Banana, Blueberry and Chai bread


There will be cooking ‘workshops’ check the link to stay up to date.