Lasagne Dairy and Grain Free



This dairy, sugar and grain free lasagne is delicious and a brilliant way to get loads of veggies into yourself and your family.

Why go dairy, sugar and grain free?  Well these three food groups are the most inflammatory foods commonly consumed, that cause significant damage to our bodies.  Eliminating them reduces inflammation which is at the root of all illness.  You’ll feel the benefits of this way of eating after only a few days.


  1. The meat layer is mince with 2 grated carrots (any way to up those veggies!).  Fry up mince till brown in 1 tablespoon of coconut oil and add carrots to mixture.  Use this as your base, pressing into a lined baking dish.
  2. Slice Zucchini thinly and place over base. Zucchini is a wonderful pasta replacement.
  3. Cook  500 grams tomatoes with 3-5 cloves crushed garlic, 2 grated carrots and two chopped onions.  Simmer until garlic and onion is translucent. Pour over zucchini base.
  4. The green layer is silver beet (or spinach also works well), lay these leaves thickly over the tomato layer.
  5. The ‘cheese’  sauce | 1cup soaked cashews blended with handful of silver beet or half a cup of cooked pumpkin (depending on the colour you prefer)
  6. Cook in the cover at 150 degrees Celsius for 20-30 mins or until top is golden
  7. Allow to cook.  Best eaten the next day after a night in the fridge, however is still delicious on the day.




x x x

Nourish Health and Nutrition


Sweet Slaw


This delicious slaw is super filling, delicious, great on the budget and easy to make in bulk so it lasts for several meals.

Cooking once eating twice is a life saver when it comes to feeding a big family and avoiding constantly being in the kitchen!!!!

Making a big batch of this slaw means you have veggies for breakfast, snacks, lunches and dinners sorted for at least a couple of days.

I usually do a few bulk salads a week,  so there are always healthy options on offer with minimal work/mess!

It makes an excellent base that is easy to dress up with different dressings or garnishes such as nuts and seeds, raisins, oranges or grated apple


  • 1 medium red cabbage cut into 8th’s and fed through the food processor or sliced thinly with knife
  • 4 large carrots fed through grating blade in food processor or grated
  • 1 bunch of coriander chopped
  • 1 bunch parsley chopped
  • Mix all indigents together in large bowel
  • Store in air tight container in the fridge


  • Activated and roasted almonds/walnuts (fry activated nuts in coconut oil)
  • Activated sprouted sunflower seeds
  • Raisins
  • Grated apple (only add this to the dish your eating as it goes brown when stored in the fridge)
  • Chopped orange pieces
  • Chopped watermelon pieces
  • Olive oil
  • Salt and Pepper
  • Lemon juice/olive oil/salt and pepper
  • Lemon juice from 1 lemon/1 teaspoon mustard/quarter a cup of olive oil/1 teapoon salt and pepper to taste

This slaw keeps well in the fridge for 3-4 days and is delicious served on its own or with meats/eggs/nuts/seeds.

My 9, 7 and 5 year olds love helping make this slaw and are more than happy to help themselves to a bowl full from the fridge whenever they’re hungry.




x x x

2014-08-03 14.47.04-1

Abby Soares
Registered Nurse | Nutritionist | Health Coach
Nourish Holistic Health & Nutrition Ltd

Healthy Halloween


With three little boys I know how much kids ADORE halloween and who wouldn’t! Dressing up in scary costumes, trick or treating and seeing all the other kids in the neighbourhood doing the same is a super fun.

Because our family eats such a nutrient dense diet with only natural sugars from honey and fruit my kids feel quite horrible when they do eat sugar.  The colours, flavours, high fructose corn syrup and refined sugar puts too much toxicity into their little systems and they know this makes them feel horrible.

Often we think lollies as treats occasionally are ok and generally that is true, if 90% of what you eat is really healthy then your body can usually cope with 10% of your diet that isn’t.  However with my work as a nurse and a health coach I see time and time again the impact that even ‘treat’ foods have on our health.   The toxins from the lollies don’t just go in  and come out.  Our bodies are bombarded with so much toxicity these days, from the water we drink to the sprays on our food and in the environment, that our bodies have a hard time keeping up and getting them out.    These toxins congest our brains and organs and get stuck in our fat cells often staying in our bodies for years.


So what can we do to protect our kids health and still enjoy festivals like Halloween?

  1. I make sure everyone is really well feed before trick or treating.   When your hungry its impossible to resist eating the junk!
  2. If they have healthy sweet things to munch on along the way they won’t feel like they are missing out. So arm them with plenty of real food options such as…
    • annies fruit strips
    • ceres seaweed sheets
    • ceres raw bars
    • bliss balls
    • organic chocolate
    • kombucha or pure fruit juice drinks

    These are definitely not every day foods for my boys so they adore them when they’re on offer.

  3. We don’t eat the lollies we trick or treat for but we have another use for them.  My boys trick or treat and collect all the lollies as usual, but instead of eating them they cash them in to me for
    • money
    • raisins
    • toys
    • or a special trip like going to the movies

    They think this is really cool, they still get to have fun, eat heaps and be with their friends but instead of a headache and a sore tummy they get to trade their lollies for a bounty of cash or an exciting trip out instead!!!

This may sound hard out but it works well for my family and you might find it works for yours.


Yes as a parent this is a lot more work and more expensive but when you’ve had sick kids and they become well again you never want to go back there so your willing to go the extra mile!

I often throw a little halloween party with lots of fun games that don’t revolve around food and the kids have an absolute blast.

Summary of surviving a healthy Halloween!

  • Feed them up with a good dinner before going trick or treating
  • Negotiate to cash in their lollies for something else such as money, a trip to the movies or toys
  • Give them refined sugar free treats so they can still feel like they’re having fun and are not being deprived of the sweetness (refined sugar free means natural sugars such as fruit or honey, NOT sugar free sweeteners!)
  • Make it a great social night with likeminded friends

So there you go…a few tips to make your Halloween a little bit healthier




x x x


Gorgeous green smoothie (nut free)

green smoothie

This green smoothie is wonderful for those that are sensitive to nuts or want to find a way to get beautiful pumpkin seeds into your diet.

Pumpkin seeds are full of zinc so they’re amazing for our skin, immune system and our tolerance levels (yip this smoothie will make you and your kids happier!!)

Kale packs a wonderful antioxidant punch containing the cancer fighting sulforaphane, so is wonderful for prevention of disease and boosting immunity.   Its also a great green to have in smoothies as it has minimal taste so doesn’t take away from the sweetness of the banana and dates.

  • 1 cup of pumpkin seeds (soaked overnight)
  • 2 frozen bananas
  • 4 organic dates
  • 2 handfuls of kale
  • 4 cups of water
  • Blend and serve
  • Makes 4

Tip: For getting your kids to drink smoothies, get them to help you make it and enthuse how delicious it is.  Add a straw to drink from and they won’t look back


x xx

Sick Kids | Getting them back on track


Little ones recurrently unwell?  Feel like they just get over a bug and then they’re sick again?

Knowledge is power, so when you understand how the immune system works, what compromises and optimises it, then you have more control over your health.


The Gut is said to be the root of all illness, in fact 85 % of our immunity is housed here as good bacteria, therefore if our gut is not functioning optimally then neither is our immunity!!

Our digestive lining is covered with billions and billions of friendly bacteria, these bacteria grab hold of toxins, bacteria, viruses etc and excrete them in the form of our stools!    Gut bacteria is depleted by stress, antibiotics, chemicals (i.e. cleaning products, chlorine, fly sprays etc) and processed food/drinks.  When our good bacteria is weakened our ‘army’ becomes weak too…our body then struggles to protect us from invaders.     The flow on effect is that these bad bacteria and viruses can then take over our bodies and make us sick.

So how do we strengthen our kids immune system (and our own) to be resilient to illness or recover from it???


1. Eat whole foods from nature, avoiding processed or packaged food wherever possible (these foods damage our bodies rather than nourish it).  Eat real nutrient dense food that our body can use for fuel. i.e veggies, greens, fruit, nuts, seeds, eggs, meat and wholegrains (non glutenous are best i.e. Millet, Rice, Buckwheat, Corn on the cob)

2. Double your Greens……Green leafy vegetables are an absolute super food when it comes to immunity.  They feed the good bacteria.  Greens feed our army making them strong! Try to  include greens at every meal.  The easiest way to get greens into kids is through smoothies, so add a green smoothie in every day and notice the benefits. (See previous posts on how to get your kids to eat their greens)

Green Goddess
  • 1 lemon (optional)
  • 2 handfuls of spinach
  • 1 teaspoon of spirulina
  • 3 dates
  • 2 bananas
  • 750mls of water
  • 1 handful of ice
  • Blend and Serve
  • Makes 4 smoothies

3. Eat mushrooms.  Mushrooms have profound medicinal properties, they alert our immune system to invasion from parasites, bacteria, viruses and abnormal cells (cancer).  Eat raw or cooked either one is fine, just get them in!!!

4.  Bone broths are traditional broths/soups made from slow cooking bones/joints etc of animal bones (chicken, fish, beef, lamb) This process extracts minerals, collagen and gelation from the joints and bones into the broth.  Mineral salt is also added.  Bone broths help to heal our gut lining so good bacteria can grow and thrive in our digestive tract.  Broths also help to heal leaky gut syndrome, stopping toxins leaching into our blood stream (causing allergies and autoimmune conditions)

5. Have fermented food daily….now that the gut lining is strengthened with the broth and you have nutrient dense whole foods in place,  introduce fermented foods such as coconut kefir, coconut yogurt, kombucha and sauerkraut.  These foods bring the good bacteria (our army) back in to repopulate the digestive tract so it can once again function optimally and protect our bodies. Remember the more good bacteria you have the stronger your Army/immune system will be.

6. Take good quality supplements.  It is important to have a good multivitamin to bridge the gap between the nutrition coming in and the actual nutrition required by our bodies.  Also take a course of probiotics to really strengthen the good bacteria.  Cod-liver oil for  vitamin D and A as they are essential for immunity (make sure it is tested and proven to be clear of mercury) and Organic Flaxseed oil .  Taking vitamin C is also very helpful at really knocking down those horrible bugs once they have entered our blood stream.

  • If your child is sick its important to support their bodies with fluids and cooling measures and rest.
  • Allow them time to recuperate, don’t send them back to school/kindy straight away, let them have a day or two to regain their strength otherwise their immunity will again be faced with an onslaught of bugs when its at its lowest.
  • Rest and nourishing food is essential to rebuilding our bodies to optimal wellness.

Good luck for the rest of winter and let me know how you get on

x x x x



  • 1 Whole Organic Chicken
  • 6 stalks of celery chopped
  • 1 onion quartered
  • 4 carrots, peeled and diced
  • 2 cloves of garlic peeled and crushed
  • 1 teaspoon cracked pepper
  • A few sprigs of thyme, rosemary, or other herbs (remove after cooking)
  • Juice of one lemon
  • 1 tablespoon of sea salt
  • Place Chicken in large pot, add all ingredients.  Cover with filtered water (around 4 – 5 litres)  Bring the water to a boil, reduce the heat to a simmer for about and hour and 20 mins.
  • Remove chicken, allow to cool and shred meat.
  • Place shredded meat back with soup .
  • Eat soup at least regularly when unwell and several times a week when well to keep immunity high


Abby Soares
Registered Nurse | Nutritionist | Health Coach
Nourish Holistic Health & Nutrition Ltd
4735311 | 0272766268 | |

Getting little ones to eat their greens – part 3


In part 1 and 2 of ‘How to get your kids to eat their greens’ I touched on
1. The importance of keeping little ones amused at the table, getting their taste buds used to vegetables from an early age.
2. The importance of learning about nutrition ourselves, so we as parents can gently educate our kids to eat healthy food. How food is used in the body and what our immune system actually is!
3. Easy ways to get loads of veges in with minimal fuss

See ‘Getting Little Ones to Eat their Greens’ part 1 & 2 for more info

Today I’m going to be talking about the bigger picture of health and how it all starts with us as parents. How to get educated around Nutrition, and lastly how to teach our children to cook for themselves, providing them with the knowledge and know how that will follow through generations to keep our grandchildren and their children healthy and happy.
The more you know about good food the better that good food will taste. Increasing your nutritional knowledge will make health foods more appealing, not only due to taste but also their nutritional content. Knowing what you’re eating and what it’s doing is extremely empowering and it’s the same for kids. If we can impart our (correct) knowledge then we can instil in them the knowledge of longevity and a disease free life. Surely that is what we all want for our children? Think of food as medicine (in fact it’s far better than medicine) the best preventative pill you’ll ever take!
We as parents have the window of opportunity to instil life long eating patterns, the foods you serve and the habits you promote become your Childs nutritional norms. Helping your children to crave foods that are healthy for them.
Remember the food your children eat in their first 10 years of life determine their genetic expression…. this decides whether undesirable genes for cancer, diabetes, heart disease and obesity are turned on or not. Food determines this. What we eat affects our hormones, which in turn affects our Genes.
Again, Childhood diets are the number one cause for adult diseases! But we as parents have the power to ensure this is not our children’s destiny, we have the choice to determine our children’s health.

Since we teach mostly by example we have to evaluate and change our own eating habits before we can shape our children’s. Getting the right food in the house is number 1….
1. Get rid of the packets (packets don’t grow on trees!) and processed junk. Chuck it out and replace it with real food that is grown in nature and minimally processed. Clear out the cupboards so there is not temptation to eat foods that don’t serve your health.
2. Eat lots and lots of vegetables and fruit (low glycemic load carbohydrates). These should make up the majority of our diet, vegetables especially. We need to eat plenty of these.
3. Eat moderate amounts of protein i.e. meat/fish/tofu/tempeh and complex carbohydrates potatoes, grains etc (no bigger than palm of your hand at each serving)
4. Eat moderate amounts of good fat i.e. avocados, nuts, olive oil, coconut oil and its products, nut oils, flaxseed oils these are all great food sources of fat that are essential to our diet and provide omega 3 and 6.
5. Avoid processed food!!
6. Eat 90% good food 10% bad (birthday parties etc). If we go 100% good it’s not sustainable and we’ll set ourselves up for failure, there has to be some give and take in today’s society. Try to keep home food good and the food you can’t control at other people’s homes can make up the 10%.
7. Drink lots of water (30mins either side of meals)

– Here at the Nourish Blog and Facebook page!
– Food Matters website and all the films they have to view on The food Matters Film and Hungry for change are two films that are a great place to start, especially to get your partners on board!!!
– Dr Sears
– Dr Joel Fuhrman
– Katy at
– There are soooooooooo many more but there is a start!!
– If you are interested in studying nutrition I thoroughly recommend The Institute of Integrative Nutrition, it is life changing and the most informative, comprehensive nutrition and lifestyle education I could have ever hoped for. I would recommend it to anyone wanting to make a career out of nutrition. If this sounds like you let me know and I can tell you more about it x

Allowing kids to participate in cooking is so essential in getting them to eat healthy food. It is hard to do this when you are a busy Mum or Dad who just wants to get dinner out and get everyone feed with minimal time and mess! Unfortunately they’re never going to learn like that.
We need to welcome our children into the kitchen, allow them to make their own food (with guidance), gently passing on our knowledge around nutrition and cooking skills so they can adopt this as their own.
For example I have always been open to the kids joining me in the kitchen (my mum was the same)…..a lot messier this way but it is now starting to pay off tenfold. The two oldest boys can competently make the family salad for dinner, they can bake on their own and produce beautiful meals!
My oldest Jesse is a bit of a star in the kitchen…..his latest dish is sautéed tomatoes and mushrooms in coconut oil and garlic….he does it all himself without any help from me and it tastes amazing! I love it when he gets his cook on!!! He wouldn’t have a bar of mushrooms before he started doing this….now will happily guzzle back 4 in one sitting.
We have to let go and let them get in there and feel what it’s like to cook, with successes and failures. Each one is an equally good lesson in life, we learn from every experience.
If our children have the knowledge around food, how to grow it, prepare it, soak it, ferment it, blend it and cook it…..then they have that for life, to teach their partners, to nurture their children, to pass this on from generation to generation. You can be the start of that!

Eating Green food is essential to every human. There are so many different dietary theories out there and rightly so as we are all different and a diet that works well for one person may not work well for another. However the thing all these diets have in common is that they all agree that green leafy vegetables are essential to optimal health. Now I totally appreciate how hard it can be to get your kids into to this stuff. But it’s just like anything that we have to teach them in life… learning to sleep, learning to share and learning to read. It all takes time and is essential for them to function in life. Eating green vegetables is no exception!!!!
Recently we have added capsicum and mushrooms to our family meals. My husband Scotty is scarred for life from childhood memories of mushrooms cooked within an inch of their lives into a black slop and likewise from similar experiences I cannot stand the smell of cooked capsicum to this day! But after learning about the medicinal benefits of mushrooms and why we should have them in our diet daily we decided to give them a try again….likewise with capsicum you can’t go past their antioxidant properties, making them wise choice to include in our diets when in season. So be both reluctantly agreed to give these two veges a try.
To our amazement the kids LOVED them……especially Riley our middle boy, who now eats capsicums like apples and is always stealing mushrooms out of the fridge….we never would have known that if we hadn’t tried these foods. So this is my new mantra….try a new food every week…..not only will the nutritional benefits be profound, but you may find that your children LOVE something you never expected they would!
Let me know how you get on

Getting little ones to eat their greens – Part 1

What we feed our babies and children is one of the biggest gifts we can give them in terms of their overall health long term. More and more research is concluding that childhood diets are one of the leading causes of degenerative diseases in adulthood. This is because before the ages of 10 years old their cells are replicating, their DNA is being consolidated and their immune systems are becoming the foundation for their overall health.
Processed foods cause cell methylation, this is not good, it weakens their DNA……this one of the reasons they become predisposed to adult illnesses such as cancer, diabetes and heart disease. Greens are a miracle food when it comes to strengthening the DNA and cell methylation. Greens reduce inflammation, provide fibre (which feeds their good gut flora) and critical nutrients for their growing bodies.
So now we know WHY it is so important to get our little ones eating greens …… but how the heck do we get it in them?

Having two out of three very fussy eaters I have a secret weapon that has helped me without fail every night for years to get those green leaves in!!!
What is it? …………..
Reading!!!!Reading to them at dinner time, yip that is my secret weapon! Reading to your little one while they are eating is one of the easiest ways to get little fussies to eat well. Half the reason kids refuse to eat after a few bites is that they are bored at the table and I’ve found sitting reading to our little ones keeps them engaged and happy at the table.
I don’t start off reading straight from the word go, I save it till their concentration wavers and they start trying to bolt every two seconds!

So this is how it rolls in our house
• Start your dinner all together sitting at the table (role modelling good behaviour, being together as a family)
• Give thanks to the farmers and growers for the food (teaching them where food comes from and fosters gratitude for those who grow and prepare the food)
• Talk about what each food offers to our bodies nutritionally (this teaches them that food is nourishment, that it has a purpose and is not just to stop hunger or fill us up)
• Talk about how chewing our food tells our tummy that the food is coming and that our body will soon be getting all the good nutrients out of the food.  Explaining that chewing makes the enzymes we need to breakdown our food so our bodies can use it.
• General chit chat, letting your little one eat unassisted until their concentration starts to waver.
• Get out a book when they start to get bored, pop bites into their mouth as they’re engrossed in the story.
• With leafy greens I started on lettuce first, once they were eating this well for a few weeks  introduce more richly green leaves i.e. spinach and beetroot leaves (all raw… kids really seem to hate cooked greens, raw is full of fantastic enzymes that help us digest our food)
• When you pop a leaf into their mouths roll it up so it is hard, tight and compact (we call them lettuce rolls) this makes the leaf easy to chew and not all flappy!
• Praise them for their efforts and tell them how happy their body will be because they tried such healthy food. (Don’t reward with sweet treats)

Kids then develop a taste for the food they’re eating and will be more likely to eat the food independently at subsequent meals.
You won’t need to do this forever! This is my ammo most nights with Mr 3 especially when he’s really tired. Mr 6 and 8 eat all greens independently now, in fact the greens are usually the first thing gone off their plates!!!

This little strategy allows our kids to develop a taste for healthy food … their bodies will soon crave it. You will find they will be less and less resistant to eating greens and will soon be happily eating more independently without distraction.
Sitting and reading is a lovely bonding time and kids learn to love stories with dinner. Much better than bribery and raised voices trying to get them to eat their greens! Everyone leaves the table happy.
As a Mum there’s nothing nicer than knowing your kids are full of healthy food and that you’ve just spent some lovely quality time with them in the process.
Good luck, let me know how you get on x