Blog Collab – What to eat in the two week wait

I have teamed up with expert fertility dietitian Stefanie Valakas, APD to answer one of your most popular fertility questions.

“What can I eat in the two week wait to help my chances of implantation?”

We walk you through our top scientific two week wait tips to help you feel confident during the dreaded wait!

We go through:

  • What is implantation? 
  • A snapshot of some key foods you can add to your diet in the wait to help support implantation & early pregnancy 
  • Some of our favourite practical lifestyle tips to implement during this time 

Ready to feel confident that you are nourishing your body for the two week wait?

Click here to read the full blog! 

Need help managing a women’s health condition or support with fertility & pregnancy nutrition? Get in touch with me, Aleisha Deane APD, fertility dietitian & nutritionist or Stefanie Valakas APD, fertility dietitian & nutritionist to discuss your individual needs and learn how we can best support you on your fertility journey! 

Don’t forget to follow us on on Instagram 
@aleishadeane.dietitian 
@the_dietologist 

Recipe: Bliss Balls!

A bite sized energy boost, packed with quality carbs, healthy fats, plant protein and fibre!

You will need:
1/2 cup of fresh dates, pitted
1/2 cup of mixed nuts (roasted or raw)
1/2 cup of rolled oats
1/2 cup of paleo mix
1/4 cup desiccated coconut
2 tbsp of water


Steps:
1. Combine all the ingredients into a food processor and blend until a mixture forms.
2. Roll mixture into balls.
3. Coat half with coconut or your choice of coating (optional).
4. Store in an airtight container in the fridge or freezer.

Enjoy x

Notes:

  • Recipe makes ~14 medium size balls
  • Variations:
    Nut free – Swap mixed nuts for mixed seeds and choose a paleo mix without nuts.
    Choc – Add 1 tbsp of cacao or cocoa.
    Peanut butter choc – Add 1 tbsp of cacao or cocoa and 1 tbsp peanut butter.
    Fruity – Add 1/4 cup of dried fruit or 1/2 cup frozen fruit of choice.
    Higher protein – Add 1-2 scoops of protein powder. 

Ready to take the first step?  Get in touch via email aleisha@addietitian.com or phone 0422 288 565. 

Recipe: Ravioli Veg Salad!

I love easy to throw together meals and this one is sure to have you looking forward to lunchtime!


You will need:

2+ cups diced vegetables roasted or sautéed (I used pumpkin, capsicum, red onion, mushrooms, zucchini)

1 x 250g packet of ravioli (I used ricotta & spinach cappellaccio – Case Barelli brand from ALDI)

1 x block of haloumi, sliced

1 x bag of baby spinach

1 x no drain pouch of black beans

Balsamic glaze (for topping)

Extra virgin olive oil spray/oil for cooking

3 containers for meal prep


Steps:

  1. Prepare vegetables: if roasting them, grease an oven proof tray with olive oil spray and roast for ~30-40mins on 180C or until cooked. If sautéing, add a drizzle of extra virgin olive oil to a pan over medium heat and add vegetables, cook through. Set aside.
  2. Prepare ravioli as per packet instructions and set aside to cool.
  3. Slice haloumi and cook until golden brown, drain with paper towel and set aside.
  4. Seperate the spinach bag into thirds and add a 1/3 to each container.
  5. Seperate the pouch of beans into thirds, add a 1/3 to each container.
  6. Seperate the ravioli into quarters approx 3-4 pieces and add a serve to each container.
  7. Add 2-3 slices of haloumi to each container.
  8. Top with 1/3 of the vegetable mixture and toss to combine
  9. Drizzle with balsamic vinegar!

Notes:

  • Recipe serves 3
  • With these quantities, I had some leftover ravioli and haloumi that I will use to make up another salad for Thursday. Otherwise you could use a little more spinach and vegetables to make up 4 serves.
  • It can be enjoyed cold or warm. I like to enjoy it warm – I usually microwave it for 30 secs before eating. 

Ready to take the first step? Contact me via email aleisha@addietitian.com or phone 0422 288 565. 

Recipe: Veggie Enchiladas!

In celebration of World Pulses Day – this recipe will help you get more pulses on your plate! Packed full of plant based proteins, fibre and flavour -this is a recipe the whole family will love!

You will need:
1 x packet of wholegrain wraps
3 tbsp onion, diced (fresh or frozen)
2 large zucchinis, diced
1 large handful of spinach, chopped
1 x can of black beans, rinsed and drained
1 x can of corn, rinsed and drained
1 x jar of enchilada sauce
1/2 block of feta, crumbled or 1 cup grated cheese
Extra virgin olive oil or spray (for cooking)

Steps:
1. Preheat oven to 180C and lightly grease a baking dish.
2. Over medium heat, lightly char the corn and set aside.
3. Add the onion and zucchini to the pan and cook until browned
4. Rinse and drain the black beans and add to the pan.
5. Add spinach and sauce and mix until combined.
6. Take off the heat and add cheese, stir through.
7. Add 2-3 tbsp of the mixture to a wrap, roll up and place fold side down in baking dish. Repeat with remaining wraps until all the mixture is used.
8. Top wraps with remaining mix.
9. Cook for 20 minutes or until lightly browned.

Notes:

  • Recipe serves 4
  • I used Simson’s Pantry http://www.simsonspantry.com.au/our-range wraps (4 seeds and wholegrain super barley) 
  • Step 2 – charring the corn is optional (if you want a quicker version – just add the corn with the beans at step 4)
  • This recipe is so versatile – here are two of my favourite variations using the base mix!

    Variations: 
    1. Nachos –Follow steps 1-6 and serve with corn chips. Top with your favourites – we love avocado and plain greek yoghurt!
    2. Quesadillas – Follow steps 1-6. Sandwich mixture between two wraps and toast in a sandwich press! We love to serve ours with a side salad!

Ready to take the first step? Contact me via email aleisha@addietitian.com or phone 0422 288 565. 

Recipe: Choc Hazelnut Cookies!

There is nothing quite like a fresh batch of cookies to warm the soul! And to celebrate World Nutella Day – my favourite Nutella inspired cookie recipe is here!

You will need:
For the base cookie:
1 1/2 cups of muesli (I used Sunsol muesli)
1/2 cup rolled oats
3 dates, pitted and finely chopped
3 eggs, whisked
1 tsp vanilla essence
4 tbsp lupin crumbs (optional)
Nutella (I used Nuttvia hazelnut spread)

Steps:

1. Preheat oven to 180C and line an oven tray with baking paper.
Prepare the cookies:
2. Crack eggs into a small bowl, whisk lightly.
3. Combine all the remaining ingredients into a large bowl, add eggs and mix until evenly combined.
4. Roll mixture into balls, place on the tray and flatten using either your hand or a fork.
5. Bake for 5 minutes, remove from the oven and let cool slightly.
6. Using your thumb, make a small hole in the middle of the cookie and add 1 tsp of Nutella/hazelnut spread to the centre of the biscuits.
7. Bake for an extra 5 mins or until golden brown.
8. Set aside and let cool.
Enjoy x

Notes:

  • Recipe makes ~12 cookies
  • I get my lupin crumbs from https://www.lupinsforlife.com.au/products/crumb
  • Variations:
    Chia jam: You will need: 2 cups of frozen berries, 2 tbsp of chia seeds & 1 drizzle of maple syrup (optional). To prepare chia jam: Add berries to a saucepan and cook until soft. Once soft, remove from the heat and add the chia seeds. Stir until jam thickens and set aside. At step 7 add the chia jam to the centre of the biscuits. 
    Original muesli: Follow steps 1-4 and bake cookies for 10 mins.

Ready to take the first step?  Get in touch via email aleisha@addietitian.com or phone 0422 288 565. 

Recipe: Homemade high fibre cereal!

This recipe is a staple in our household as it’s super easy prepare, cheap to make and packs a nutritional punch!

Packed with fibre, quality carbohydrates, protein, healthy fats and no added sugar. What’s not to love?

You will need:
1 x packet of rolled oats
1 x packet of paleo mix (we get ours from ALDI supermakets)
1 packet of All bran or bran cereal
1 packet of lupin flakes (we get ours from https://www.lupinsforlife.com.au/products/protein-flakes )

Steps:

1. In a large bowl, combine equal parts oats, paleo mix, All bran and lupin flakes together. Mix together to combine.
2. Store in an air tight container.
3. To prepare: I love to make mine into a porridge and have it warm all year round. To prepare one serve: Use 1/3 cup of dry mix and add 2/3 cup milk. Microwave for 90 seconds, stir and microwave for a further 90 seconds and your’e done!
4. Top with your favourites! I love vanilla greek yoghurt and some fruit!
Enjoy x

Notes:

  • The recipe makes a big batch that lasts us for a week.
  • The mix is so versatile! It works great plain as a cereal/muesli, in overnight oats, toasted as a granola or in pancakes!

Ready to take the first step?  Get in touch via email aleisha@addietitian.com or phone 0422 288 565. 

Recipe: 5 ingredient high fibre pancakes!

A healthy high fibre pancake with only 5 ingredients!

You will need:
2 cups of my homemade cereal mix (or rolled oats)
1-2 mashed bananas
3 eggs
1 cup milk of choice
1/2 cup flour of choice
Maple syrup (optional)
Toppings: The options are endless! We love a mix of berries, yoghurt and maple syrup.

Steps:

1. Crack eggs into a small bowl and whisk lightly.
2. Add remaining ingredients into a large bowl, add eggs and mix until combined.
2. Over medium heat, add scoops of pancake batter to the pan. Flip when small bubbles appear (approximately 1-2 minutes) or lightly browned. Flip and repeat. During this step, add the lid to help them cook through.
3. Repeat with all the remaining mixture.
4. Serve with your favourite toppings and enjoy!

Notes:

  • My homemade cereal is a mix of oats, paleo mix, All Bran and lupin flakes (recipe on the blog)

Ready to take the first step?  Get in touch via email aleisha@addietitian.com or phone 0422 288 565. 

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