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Shop 3/686-690 New South Head Road Rose Bay (Down the alley between Westpac Bank & Feisty Little Mouse)
Sydney, NSW
Australia

+61434109922

Stephanie Malouf | Accredited Nutritionist

Conscious Recipes

Filtering by Category: BREAKFAST

Breakfast Pancake - High Protein, High Fibre, Low Carb

Stephanie Malouf Nutrition

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INGREDIENTS

(Base)

  • 2 whole eggs

  • 1 heaped tsp psyllium husk powder

  • 1/4 cup water

  • 1 tsp chia seeds

  • Sweetener of choice: Stevia (recommended), Honey, Maple Syrup or Coconut Sugar

  • Coconut oil

Flavour and health boosters - but you can use anything you wish

  • Cinnamon

  • Natural vanilla extract

  • Cacao powder

METHOD

  1. Add everything in a bowl and mix together. Leave for a few minutes to allow the mixture to thicken.

  2. Heat the coconut oil in a saucepan on medium heat and pour the mixture into the pan

  3. Cook covered for a few minutes then flip and cook until the other side is cooked through

  4. Top with berries, cinnamon, cacao nibs, bee pollen or whatever you like!

 

Fried Eggs With Brocolli & Zuchini

Stephanie Malouf Nutrition

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INGREDIENTS

  1. 2 eggs

  2. 1 small head go broccoli, chopped into smaller florets

  3. 1 small zucchini, sliced

  4. Extra Virgin Olive Oil

  5. Pinch of salt & peer

  6. 1 Tbsp of extra virgin olive oil

METHOD

  • Add 2 tsp of extra virgin olive oil to a saucepan on medium heat

  • Add the broccoli, zucchini, salt and pepper and cook until they start to become lightly browned

  • Use the spatula to push the veggies out to create a little space in the centre and drizzle the remaining tsp of oil into it the middle

  • Crack the eggs into the centre, and continue to cook covered with a lid so the eggs cook on top

  • Transfer onto a plate and enjoy!

 

Hormone Balancing Turmeric Spiced Latte Smoothie

Stephanie Malouf Nutrition

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My turmeric spiced latte smoothie is a beautiful hormone balancer, particularly for people with Polycystic Ovarian Syndrome (PCOS) like me. This is a high protein, high fibre and low carb meal option keeping you feeling full without the energy fluctuations. great for breakfast or as an afternoon snack. 

Flaxseeds are a great source of fibre and also helps to bind to excess androgens (common in PCOS) aiding in balancing your hormones. Poor carbohydrate metabolism and insulin resistance is another common symptom in people with PCOS and cinnamon helps to stabilise your blood sugar levels and improve you ability to use carbs as fuel. Turmeric is a potant anti-inflammatroy and chia seeds not only provide fibre and omega-3 fatty acids but gives the smoothie a nice and thick consistency.

Into the blender add:

  • 1.5 cups of water

  • 2 scoops of @nuzest_australia Vanilla protein powder ( or any other natural vanilla based protein). If having as a snack, half the amount of protein.

  • 1 tsp cinnamon

  • 1 tsp turmeric

  • 1 tbsp flaxseeds

  • 1 tbsp chia seeds

  • 2 handfuls ice. Blend.

  • Optional: I mixed through 1 tbsp of goats milk kefir the end to keep my gut bacteria in a healthy balance.

Enjoy!

Coconut Chia & Granola Cups (Dairy Free)

Stephanie Malouf Nutrition

INGREDIENTS

  • 1/4 cup chia seeds, white or black

  • 1 cup water or coconut water

  • 2 tbsp coconut yoghurt

  • 1 tsp honey or stevia to desired sweetness

  • 1/2 tsp cinnamon

  • 2 tbsp coco-nut granola or any other natural granola or muesli mix

  • 1 tsp shredded coconut to finish & berries

METHOD

01: To make the chia pudding, combine everything except the granola in a bowl and leave in the fridge covered overnight or for at least a couple of hours to set.

02: Once set, add half of the chia pudding to glass jar or cup,  layer with 2 tablespoons of the granola and then add the rest of the chia pudding on top. 

03: Finish with a sprinkle of shredded coconut and top with some berries.

Delicious for breakfast or as a healthy dessert!

 

 
 

COCO-NUT GRANOLA

Stephanie Malouf Nutrition

INGREDIENTS

  • 1/2 cup macadamia nuts

  • 1/2 cup almonds or walnuts

  • 1/2 cup cashews

  • 1/3 cup pepita seeds

  • 1/2 cup shredded coconut

  • 2 cups rolled oats,

  • 1 tsp cinnamon + double it if you're like me and LOVE cinnamon

  • 1/2 tsp nutmeg

  • 1/3 cup coconut oil

  • 1/3 cup maple syrup - optional

METHOD

01: Preheat the oven to 140 degree celcius 

02: Melt the coconut oil in the microwave for approx 30-45 seconds

03: Add all the nuts onto a baking try lined with baking paper and roughly chop or crush them into smaller chucks

04: Add the rest of the ingredients to the tray and pour the coconut oil all over, using your hands to mix it all together really well.

05: Roast in the oven for 20-30 minutes or unil golden and crunchy

Breakfast Bircher

Stephanie Malouf Nutrition

Serves 2

INGREDIENTS

  • 1/2 cup whole rolled oats

  • 3 tbsp chia seeds

  • 2 tbsp pepita seeds (can use any nut or seed)

  • 1 heaped tsp cinnamon

  • 2 tbsp. natural unsweetened yoghurt (dairy, almond or coconut)

  • 1 tsp of honey or natvia

  • 1 green apple, grated

  • 3/4 cup water

  • 1 tbsp shredded coconut (optional)

  • Sprinkle of nuts or seeds to finish

 

METHOD

01: Combine all the ingredients in a bowl

02: If the water doesn’t cover all the ingredients, add some more

03: Cover and leave in the fridge to soak overnight

04: Finish with a sprinkle of almonds and/or top with some berries (fresh or frozen)