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Chia & Pear Puree Pudding

Chia & Pear Puree Pudding for Constipation Relief in BabiesStarting solids is a big milestone—but sometimes it comes with a few… slow-moving side effects (hello, baby constipation). It’s common for little tummies to get a bit stuck while adjusting to new textures, fibres, and food types.If your baby is straining, unsettled, or producing dry, hard poos, constipation might be to blame. The good news? Gentle food-based support can make a big difference—without needing to overhaul everyt...

Constipated baby? — Let's talk poop + solids

Starting solids is exciting—but if your baby suddenly starts grunting, straining, or going days without a poop, it can feel a lot less fun. Constipation is super common when solids come into the picture, but that doesn’t mean it has to be your new normal.Let’s clear one thing up: babies aren’t constipated just because they haven’t pooed today. True constipation is about more than frequency—think hard, dry poos, discomfort, and a whole lot of fussing.There are a bunch of reasons why t...

A nutrition *first* approach to baby’s first foods

Introducing solids to your baby is an exciting milestone, but knowing what foods to start with can feel overwhelming. As a Certified Baby Nutrition Consultant, I help parents navigate starting solids with confidence, focusing on nutrient-rich foods for baby that support gut health and optimal growth and development.Best First Foods for Baby – Nutrient-Dense & DeliciousWhen it comes to starting solids foods, variety and nutrition are key! Here are some powerhouse ingredients that provide es...

Easy lunchbox ideas for kids

Packing a nutritious lunchbox every day can feel like a never-ending challenge. You want healthy options, but they need to be quick, easy, and (most importantly) something your kids will actually eat. If you’re stuck in a rut or tired of half-eaten lunches coming home, you’re in the right place.Here are some simple lunchbox inspiration ideas to make mornings easier and keep little tummies happy.1. Balanced Bento BoxA bento-style lunchbox is a great way to add variety and keep things visually...

Vitamin A in Pregnancy

When it comes to pregnancy nutrition, vitamin A can be a confusing (and controversial) topic for many expecting mums. As a pregnancy nutrition consultant, this topic is a *hot* topic with my clients and it’s crucial to understand the facts about this essential nutrient, its role during pregnancy, and how to safely meet your needs.Different Sources of Vitamin A: Retinoids and CarotenoidsVitamin A comes in two primary forms:Retinoids: Found in animal products like liver, fish, and dairy. Th...

Orange, Turmeric & Coconut Immunity Gummies

This gummy recipe is bursting with immune-supporting ingredients including camu-camu (natures richest source of vitmain C) and Clover Ferments Turmeric Kvass probiotic tonic which provides additional immune strengthening benefits.*makes 30 small gummies*WHAT YOU NEED5 TBSP gelatin powder (I use Cell Squared  - use code FIONA10)1 cup of water1.5 cups 100% pure orange juice1 tsp camu-camu powder3 TBSP coconut cream1 tbsp raw honey (omit if offering under 12 mo)1/4 cup Clover Ferments Turmeric...

Nut & Oat Crackers

These homemade crackers are loaded with quality ingredients and hit all the key macronutrients. Trust me — you'll be making these on repeat!makes 40 crackersWHAT YOU NEED1.5 cups oats (blended until it resembles a flour like consistency)1/2 cup ground almonds1/2 cup hazelnuts & walnuts (roughly chopped)1/2 cup plain flour2 TBSP collagen powder (I use Cell Squared use code: FIONA10 for 10% off2 TBSP chia seeds1/2 TSP baking powder110g melted butter2 egg whites4 TBSP ice cold waterHOW TO MAK...

Eczema in Babies — 3 things you can do right now!

Baby eczema flare-ups in babies are often a sign of underlying issues within their digestive and immune systems. While food sensitivities can trigger these flare-ups, the root cause is usually deeper, stemming from an imbalance in the baby’s gut microbiome.Food isn't the problemContrary to popular belief, it's not the specific foods that are the main problem. Instead, the state of the baby's gut health plays a crucial role. An unhealthy gut can lead to inflammation and a compromised immune sys...

Chocolate Protein Bliss Balls

Bliss balls are a fantastic energy-boosting healthy snack.Great for kids and mamas, it provides essential nutrients, and is high in protein, healthy fats, carbs and fibre.Lunchbox friendlyPost-workout friendlySnack friendlyBreastfeeding friendlyMade with raw natural ingredientsMakes 10 servingsWHAT YOU NEED8 medjool dates (pitted)2 tbsp honey or pure maple syrup1 tsp vanilla extract1 tsp cacao powder¾ cup raw almonds4-5 tbsp melted coconut oil1 tbsp Norish Nutrition Smoothie Booster½ cup desic...

Gut-Loving Beetroot Feta Dip

I can never resist a good dip. Dips are the ultimate snack accompaniment, and this one is a cinch to make - the food processor does most of the work. Not only is this dip quick and healthy, but it also looks beautiful on a table. The Power of BeetsBeets are the star of this dip, and they bring a lot to the table, nutrition-wise. They're rich in fibre and one of the best sources of glutamine, an amino acid that helps maintain a healthy intestinal tract. Beets aid in detoxification of the bod...

Mango Chia Pudding

Chia seed puddings are always part of my weekly prep, they are so easy to make and super handy to have in the fridge for an on-the-go snack or breakfast.Chia seeds are also a great source of:Omega-3 fatty acids (a plant-based source of ALA)A source of protein A good balance of carbohydrates, protein and healthy fatsThey also do wonders for digestion and are known as constipation-relieving foods, so perfect for postpartum mothers and babies starting solids.Makes 4 chia puddingsWHAT YOU NEED&...

How to boost your baby's gut health

A robust and well-functioning gut serves as the cornerstone for a strong digestive and immune system, a fundamental aspect of overall gut health.The intestinal wall barrier - think of it as the body's guardian, standing guard to prevent undigested food particles, toxins, and pesky microbes from sneaking into the bloodstream. But here's the thing: when this intestinal wall barrier weakens or gets damaged, it opens the door to what's known as a "leaky gut."Here's where the magic comes in – integ...

Wait for these signs before starting solids

As a nutrition consultant specialising in infant health, I often encounter parents eager to introduce solid foods to their babies before they've displayed the essential developmental signs of readiness. While it's exciting to witness your little one's growth, waiting for these cues indicates when a baby’s intricate system is ready and mature enough for the introduction of solid foods.Here are the key reasons why it's important to hold off on introducing solids until your baby is developmentall...

Probiotic Berry Popsicles

I love making these popsicles for the kids, they are super simple and are an excellent sweet treat. They are also packed full of healthy fats, protein and carbohydrates, making them a perfectly balanced snack.The addition of Norish Smoothie Booster makes it extra nutrient-rich and not only supports gut health, but is also a source of iron and other essential nutrients.Makes 10 small icy polesWHAT YOU NEED 1 cup coconut yoghurt1 x banana (fresh or frozen)¼ cup frozen berries of choice�...

Snickers Dates

This makes the best after-dinner snack or anytime snack really, and it’s perfectly macronutrient balanced helping stabilise blood sugars.Dates are rich in magnesium, and vitamin A & B complex and are also a source of insoluble dietary fibre. Not only that, they are a great source of antioxidants and a source of carbohydrates (perfect for helping build milk supply if breastfeeding). In addition to this, dates have been shown to positively affect birth outcomes when consumed in the last...

Fermented Foods vs Probiotic Supplementation

A healthy gut is the foundation of overall well-being, and maintaining a balanced gut microbiome is essential for good health. When it comes to promoting gut health, two popular options often come to mind: naturally fermented foods and probiotic supplements. While both have their merits, as a nutrition consultant, I strongly advocate for the consumption of naturally fermented foods over probiotic supplementation.Let me explain why I rate natural fermentation over supplements.1. Diversity of stra...

Iron for Postpartum Health

The iron deficiency problemDuring pregnancy, the body's iron requirements increase significantly, leading to further depletion of iron stores. As a result, many new mothers begin their postpartum journey with already compromised iron levels.Studies have shown that a staggering 80% of women enter pregnancy already deficient in iron (Oh Baby Nutrition, 2023). According to another study, it’s been found that 49% of women were considered anemic in the third trimester of pregnancy and were also ane...

5 signs that your baby is ready for food

Introducing solid foods to your baby is an exciting milestone in their development. As a parent, you want to make sure your little one is ready and receptive to this new adventure in eating. While each child is different, there are some common signs that can indicate your baby is prepared for the transition from exclusive breastfeeding or formula to the world of solids.There are key developmental signs of readiness a baby must display before starting solids. Current guidelines state that complem...