Alice D Nutrition

Alice D Nutrition Nutrition for real people with real lives
Accredited Nutritionist | Registered with Nutrition Society Australia
Based in Bairnsdale and online | DM to book

PCOS is now officially being renamed PMOS, Polyendocrine Metabolic Ovarian Syndrome!This update was published in The Lan...
15/05/2026

PCOS is now officially being renamed PMOS, Polyendocrine Metabolic Ovarian Syndrome!

This update was published in The Lancet (linked below) and reflects something many people living with the condition have known for years:
It’s about far more than ovaries.

The new name highlights the hormonal, metabolic and whole-body impacts of the condition, while also helping reduce confusion around the term “polycystic ovaries.”

For many people, this feels validating.
A step toward better awareness, research, diagnosis and care.

For more information:
https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(26)00717-8/fulltext

09/03/2026

Pre-fuelling for 21.1km and carbs were absolutely the star of the show.

For endurance training, carbohydrates top up glycogen stores, your body’s primary fuel source during long runs. Add lean protein to support muscle repair, iron for oxygen transport, and steady hydration… and you’re setting yourself up well.

Food doesn’t have to be “perfect”, it just needs to be purposeful.
Long runs are earned. But they’re also fuelled 🏃‍♀️✨

06/03/2026

Salmon with egg noodles, veggies and herby yoghurt dressing!

Dinner inspired by a very sad ring of egg noodles… and a fridge full of leftover veg.
This is your reminder that nutritious doesn’t have to mean complicated.

Omega-3 rich salmon, fibre-packed greens, energy-supporting carbs and a herby yoghurt dressing to bring it all together.
Simple. Balanced. Delicious.

What’s your go-to “use up what’s in the fridge” meal? 🐟🥦🍜



Fish is one of the simplest ways to boost your nutrition without overcomplicating your meals.Omega-3s for your brain.Pro...
02/03/2026

Fish is one of the simplest ways to boost your nutrition without overcomplicating your meals.

Omega-3s for your brain.
Protein for muscle and metabolism.
Healthy fats for hormones.
Vitamin D and minerals for overall wellbeing.

Fresh, frozen or tinned, it all counts.

Even 1–2 serves per week can make a meaningful difference 💙

20/01/2026

Fibre rich salad with quinoa, chicken and herby dressing!

This is your sign that meal prep doesn’t have to be complicated ✨

This dense veggie, bean and quinoa salad came together using fridge staples, freezer herbs and bits and pieces from the pantry, and it made four seriously nourishing lunches with leftovers to spare.

Why I love meals like this:
• High in fibre from veggies, beans and quinoa → supports gut health, digestion and keeps you fuller for longer
• Balanced protein from chicken, beans and yoghurt → helps with satiety, energy and blood sugar balance
• Healthy fats from avocado, nuts and seeds → supports hormone health and helps absorb nutrients
• Loaded with micronutrients from colourful veg, herbs and lemon → antioxidants, vitamin C and polyphenols

It stores really well, tastes even better the next day and is endlessly versatile, swap the grains, change the protein or use whatever veggies you have on hand.

Simple, flexible and nourishing… exactly how weekday lunches should be🙌



Warm (or cold) roast potato & green bean salad with garlicky herby yoghurt!This recipe came together the way many of my ...
15/01/2026

Warm (or cold) roast potato & green bean salad with garlicky herby yoghurt!

This recipe came together the way many of my favourites do, after watching far too many food videos online 😅

The original inspo was a roasted potato & green bean salad from (10/10 recommend following — nutrition-qualified, easy recipes, and elite sass). I also borrowed some flavour ideas from a green goddess–style potato salad and made it my own using what I had on hand.

I added chicken thighs for extra protein and turned it into a super versatile, meal-prep-friendly dish that works hot or cold and honestly tastes even better the next day.

Why this one’s a winner nutritionally 👇
✔️ Potatoes = fibre + potassium for gut and heart health
✔️ Green beans, cauliflower & Brussels sprouts = fibre + phytonutrients
✔️ Greek yoghurt dressing = protein + calcium
✔️ Chicken thighs = satisfying protein that keeps you fuller for longer

Ingredients (very flexible – use what you’ve got):

Roast veg:
• Potatoes
• Green beans
• Brussels sprouts
• Pumpkin
• Cauliflower
• Olive oil
• Herbs/spices of choice
• Salt & pepper

Garlicky herby yoghurt dressing:
• Greek yoghurt
• Dill (fresh or dried)
• Garlic
• Spring onions
• Rice wine vinegar (or dry white wine)
• Pickles + a little pickle juice

Extras:
• Chicken thighs (or any protein you like)

This is one of those build-a-bowl meals where the veg, protein and herbs can change with the season — perfect for busy weeks, fridge clean-outs and easy nourishing meals.

Recipe inspo & credit:
🥔 Roasted Potato & Green Bean Salad —
https://www.youtube.com/shorts/1WqR-SxByh0

🥗 Easy Green Goddess Potato Salad with Green Beans — Holistic Foodie
https://holisticfoodie.com/easy-green-goddess-potato-salad




13/01/2026

Cucumbers might look simple, but they do a lot more than just add crunch 🥒

Made up of around 96% water, cucumbers are one of the easiest ways to support hydration in warmer weather. Along with their high water content, they provide potassium, magnesium and fibre, which support healthy blood pressure, digestion and overall energy levels.

The soluble fibre in cucumbers helps support cholesterol balance by assisting the body’s natural removal of excess cholesterol through the digestive tract, supporting heart health over time.

They’re also naturally low in calories but rich in nutrients like vitamin K, vitamin C, antioxidants and plant compounds, which support gut health, skin health and inflammation balance.

This is one reason cucumbers are eaten so regularly in warmer climates and cuisines,where cooling, hydrating foods are paired with meals to support digestion and comfort.

Easy ways to enjoy them:
• Fresh in salads or wraps
• With yoghurt or tzatziki-style dips
• Added to smoothies or juices
• Fermented or pickled for gut health
• In water with mint or citrus

Simple foods, eaten consistently, can make a big difference!

Source:
Chakraborty, S. & Rayalu, S. Health Beneficial Effects of Cucumber
DOI: 10.5772/intechopen.96053



Matcha Protein Overnight Oats!I was very slow to the matcha train 🍵After a lot of trial and error, I realised I like it ...
11/01/2026

Matcha Protein Overnight Oats!
I was very slow to the matcha train 🍵
After a lot of trial and error, I realised I like it much better in my breakfast than on its own.

This overnight oats recipe has truly been through it, too much matcha, not enough liquid, wrong balance of sweetness… the list goes on 😅
But once I finally tweaked it, I was genuinely surprised by the protein and fibre for the size of the meal.

This one is officially on rotation.

Why I love it:
🥣 Slow-release carbs from oats for sustained energy
💪 High protein from whey, Greek yoghurt & soy milk (or milk of your choice)
🌱 Fibre + omega-3s from chia & flax to support gut health and fullness
🍓 Antioxidants from matcha and fruit
🦠 Probiotics from yoghurt for gut support

It’s filling, balanced, and actually keeps me satisfied all morning, no mid-morning snack hunt required.

Rough macros (per serve, makes 4):
• ~350–380 kcal
• ~22–25 g protein
• ~40–45 g carbs
• ~10–12 g fat
• ~8–10 g fibre

And the best part? This is just a base.
Use whatever fruit you like or have on hand, berries, stone fruit, grated apple… it all works 🍌🍓🍎
You can mix and match ingredients to what suits you, the possibilities are endless.

Proof that nourishing breakfasts don’t need to be complicated, just intentional




09/01/2026

Baechu kimchi (Chinese leaf kimchi)
I’ve made it before and always jump at the opportunity when wombok cabbages are on sale, it’s one of those recipes that’s so worth revisiting.

This recipe is from “Kimchi: Essential Recipes of the Korean Kitchen” by Byung-Hi & Byung-Soon Lim, a book I’d highly recommend if you’re interested in fermented foods and traditional methods. You can find heaps of recipes online as well.

What I used:
🥬 1 whole wombok cabbage
🧂 Sea salt
🌶️ Korean chilli powder
🧄 Garlic & ginger
🐟 Fish sauce
🧂 Extra salt & a little sugar

The book recipe uses daikon and leek, but I swapped in carrot because… I didn't plan ahead. This is one of the reasons I love fermentation it is so flexible.

In Korea, kimchi is eaten with most meals, not just for flavour but because it’s a fermented food rich in beneficial bacteria. Through fermentation, natural probiotics (like Lactobacillus) develop, supporting:
• A healthy gut microbiome
• Better digestion
• Immune function
• Reduced inflammation

Kimchi is also low-calorie but nutrient-dense, providing fibre, vitamins A, B & C, antioxidants, and compounds that support gut and overall health 🌱

You can absolutely buy great kimchi (and there’s no shame in that), but making it at home is a bit of messy fun, cost-effective, and allows you to control ingredients, salt levels, and spice.

Fermented foods don’t need to be complicated, just intentional.

Recipe inspiration: Kimchi – Essential Recipes of the Korean Kitchen





Address

Bairnsdale, VIC

Website

Alerts

Be the first to know and let us send you an email when Alice D Nutrition posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Business

Send a message to Alice D Nutrition:

Shortcuts

Share

Category