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Natalie Harms Nutritionist

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Maleny, QLD
Natalie Harms Nutritionist

Natalie Harms (BHSc Nut Med) is a practicing nutritionist, passionate about food, life and your health.

Natalie Harms (BHSc Nut Med) has a university qualification in Nutritional Medicine and uses her knowledge of food, its impact on health and your individual situation to look at your health holistically and make diet and lifestyle recommendations to help you achieve optimum health. Her approach is evidence-based and draws on the latest biomedical and scientific research to develop treatment approa

ches to illness and disease, for primary prevention and to promote optimal health and well-being. Nutritional deficiencies or imbalances, lifestyle choices and exposure to environmental toxins can result in dysfunction, illness or disease. Nutritional medicine treatment aims to correct the underlying causes as well as providing symptomatic relief. Treatment recommendations may involve removing or increasing certain foods, lifestyle changes and prescription of supplements such as vitamins, minerals, trace elements and essential fatty acids where diet and lifestyle alone cannot correct physiological imbalances. Health conditions that can be addressed with nutritional medicine include diabetes, weight management, fatigue, insomnia, low energy, mood disorders, PMS, hormonal issues, menopause, gastrointestinal or digestive issues, stress, recurrent illness and infections, cardiovascular disease and mental health.

10/09/2021

Home grown broccoli sprouts!

Sprouts are packed with nutrition. Grains, beans, peas, vegetables, nuts and seeds can all be sprouted and are a great source of protein, fibre, vitamins, minerals, and phytochemicals (plant compounds that have numerous health benefits).

Broccoli sprouts are very high in vitamin C and the beneficial phytochemical sulforaphane.
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Sprouts are a super easy way to boost your nutrition, they taste fabulous and they are easy to grow at home on the kitchen bench. I add mine to salads, mix through curries or soups and on top of my eggs!

11/07/2021

If you ask me what the perfect meal is, my answer would always be an omelette!

Eggs are a nutrition powerhouse, and for most people easy to digest. I always add some vegetables to make sure I've got a good balance of protein and carbohydrates in the form of vegetables. Drizzle with extra virgin olive oil and you have your 3 macro nutrients covered!

This omelette has spring onions and sh*take mushrooms with rucola/rocket on the side.

An omelette takes just minutes to make (way less than ordering take-out/delivery) and is both delicious and nutritious!

01/07/2021

That my friends is a delicious chickpea, carrot and coriander pattie sizzling away in my pan!

This recipe comes from the talented chef Emma Galloway My Darling Lemon Thyme in her book "A year in my real food kitchen".

These are super easy too make, delicious and nutritious plant based patties that you can make into a veggie burger or serve with salad or vegetables any time of the day!

26/06/2021

Flowers - food for the soul!

Flowers positively enhance our mood.

Research shows that the presence (and giving) of flowers triggers happy emotions, heightens feelings of life satisfaction and affects social behavior in a positive manner.

Flowers can be a simple solution when you or someone you care about needs a little lift.

18/06/2021

Summer Semifeddo just went in the freezer!

My kids love ice-cream and dessert so I like to make yummy desserts that are not high in sugar and provide some nutrition at the same time

This semifreddo (semifrozen) is gluten free, dairy free and egg free. I've used cashews to give the creaminess of eggs/dairy.

6 peach halves, from a can
1 cup frozen berries, thawed
3 tablespoons maple syrup
1/2 cup raw cashews, soaked in hot water for 15 minutes
Small pinch of salt
1 tablespoon of water

Combine berries and 1 tablespoon of maple syrup in blender and blend until you have a coulis like texture. Divide evenly between moulds. I used a 6 mould silicon muffin tray.

Rinse blender. Add drained cashews, peach halves, 2 tablespoons maple syrup, one tablespoon water and salt to blender. Blend until smooth. Fill moulds with peach mixture. Using a knife, carefully stir the berry mixture through to get a marbled effect.

Freeze for 4 hours. Pop the semifreddo from the mould, or run warm water in back of mould to release. Enjoy!

12/06/2021

Getting ready to make fresh Vietnamese Spring Rolls for dinner!

This dish is one of my daughter's favourite foods and was her request for dinner tonight! It's such a simple meal to prepare and one that involves everyone in our family, preparing and then rolling your own spring roll. We had some grass fed beef steak as the protein element and a delicious Nuoc Cham dipping sauce.

02/06/2021

Salad time!

Middle eastern inspired salad! Lettuce, cucumber, paprika, sautéed asparagus with pomegranate seeds, almonds and drizzle of extra virgin olive oil and balsamic vinegar.

So easy! So delicious and a big tick on the nutrition front.

Just the pomegranate seeds alone provide loads of fibre, vitamin C, vitamin K, folate and potassium not to mention antioxidants and other plant compounds with health benefits.

23/05/2021

Fish dinner!

Mackerel fillets oven baked with olive oil, lemon juice and herbs de Provence, served with cauliflower puree and sautéed asparagus!

All sourced locally at the farmers and growers market.

14/05/2021

Apple Pie Chia Pudding!

This was my breakfast this morning. I'm a big fan of chia pudding for several reasons. It would have to be the easiest and quickest meal to prepare. It's also possibly one of the most nutrient dense - chia seeds pack a punch when it comes to nutrition. Chia seeds are very high in omega-3 fatty acids - that's the healthy fats - protein, fibre, calcium, magnesium, manganese, zinc and more!

To make chia pudding, mix 1/4 cup chia seeds with 200 ml of liquid ( I use almond milk with no added sugar or additives) in a jam jar. Leave to gel overnight in fridge or for about 10 to 15 minutes. This makes enough for at least two meals.
Spoon 2 or 3 tablespoons of the mixture into a bowl.
Next step add a spoonful of pure apple sauce or stewed apple, 1/2 a fresh apple chopped, a handful of walnuts, a tablespoon of sunflower and pepita seeds, a good sprinkle of cinnamon powder and a drip of maple syrup! Apple Pie Chia Pudding is ready to devour!

12/05/2021

Noodle Salad and Larb from Yotam Ottolenghi's new book Flavour!

I'm a fan of Yotam Ottolenghi so I was pretty excited to be gifted his latest book for Mother's Day.

This dish is FULL of flavour and was a huge hit with the family.

09/05/2021

Home made poffertjes with raspberries on Mother's Day!

To all the mothers and amazing people who support mothers, I hope you are having a wonderful day, doing whatever fills you with happiness and joy!

03/05/2021

Lentil Bolognese with gluten free rigatoni pasta!

I have been a Coeliac for 16 years and in that time many gluten free, products especially pasta, have made an unbelievable transformation. Sixteen years ago the varieties of pasta available were very limited, the taste was terrible and the texture like glue or falling apart.

Today there are a number of excellent gluten free pasta brands available. Thank goodness!

This rigatoni is delicious and comes from the Italian brand Rummo. It's my favourite gluten free pasta brand.

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Address

1/70 Maple Street
Maleny, QLD
4552

Opening Hours

Tuesday	8:30am - 5pm
Wednesday	8:30am - 5pm
Friday	12pm - 5pm

Website

http://www.natalieharmsnutritionist.com.au/

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