Bacon green pea smash
Posted: 12/06/2019

By now, almost everyone has heard of the keto diet, and while this way of eating may work for some, if you’re wanting to get results you need to find a way of eating that is sustainable. Even though keto has been an awakening for many, in my opinion it is still too extreme, and the reality is you can still lose weight while eating carbohydrates. The key is making sure that you focus on the good fats and avoid the bad fats.


OMEGA 3s: 

When it comes to your heart health, brain function and glowing, healthy skin, Omega 3’s are where it’s at. Found in avocado, olive oil, nuts and seeds (such as chia and flax seeds), these good fats will get you feeling good and looking good from the inside out.


Saturated fats got a bad rap during the low fat era, I know some people that are still avoiding them, but when they come from the right sources, and are eaten with various plant based foods in moderation they can actually have a positive effect on our health. Some of my favourite sources of saturated fats are Dairy (full cream butter, cream & milk)  Meat (fatty cuts of lamb, beef and pork). Coconut products…but just like our 28 food philosophy remember JERF, so avoid saturated fats that come from processed biscuits, cakes and pastries.


Should be avoided in your diet. Trans fats raise your blood cholesterol levels and can also increase your risk of cardiovascular diseases. Think deep fried foods, baked goods and store bought pastries. When in doubt, just think JERF.


The name should give it away, you don’t want anything inflammatory going in your body. These are found in oils such as sunflower and canola. Although they are usually marketed as a healthy option, they have in fact usually been through a hydrogenation process which means they can increase blood cholesterol levels and the risk of heart disease.

Looking for a meal plan full of healthy fats? Give this day on a plate a go, with just a sample of some of the delicious recipes on the 28 menu!

Almond & Banana Chia Pudding


3 tablespoons chia seeds

1/3 cup coconut milk (from carton)

2/3 cup water

1 teaspoon vanilla extract

1/2 banana thinly sliced

2 tablespoon almonds (raw and unsalted) roughly chopped

1 pinch cinnamon (ground)


For best results, prepare this the night before.


Combine chia seeds, coconut milk, water and vanilla extract. Refrigerate overnight if time permits.

To serve, top with banana, almonds and cinnamon.

Snez's Nutrition Bomb


1/2 bunch broccolini (baby broccoli)

1/4 sweet potato diced

1/2 zucchini sliced

1/4 capsicum (red) sliced

1 teaspoon olive oil (extra virgin)

1 free range egg hard boiled for pregnancy

1/2 tablespoon almonds (raw and unsalted) roughly chopped

1 teaspoon pepitas (pumpkin seeds)

1/2 teaspoon sesame seeds

1/2 tablespoon hummus

2 tablespoons avocado


Preheat over to 200°C.

Place vegetables on a baking tray and toss with oil. Roast in the oven for around 15-20 minutes or until cooked.

While vegetables are roasting, place egg in a saucepan of cold water and bring to the boil, then reduce to a simmer for 5-7 minutes or until cooked to your liking.

Place roasted vegetables in a bowl, sprinkle with almonds, pepitas and sesame seeds. Serve with boiled egg, avocado and hummus.

Pesto Salmon & Tartare Yoghurt 

(serves 2)


300 grams salmon fillets cooked thoroughly for pregnancy

1 bunch asparagus woody ends removed

1/2 tablespoon olive oil (extra virgin)

salt & pepper to taste

8 cherry tomatoes sliced

2 cups rocket leaves

3 tablespoons yoghurt (greek)

1 clove garlic minced

1 tablespoon baby capers (optional) finely chopped

1/2 lemon cut into wedges

Ingredients for Broccoli Pesto

2/3 cup broccoli roughly chopped

1/2 sprig spring onions

1 clove garlic peeled

1 tablespoon olive oil (extra virgin)

1/2 lemon juiced

1/2 tablespoon parmesan cheese grated

black pepper (ground) to taste


Preheat the oven to 180°C/350°F/Gas Mark 4.

To begin, prepare the broccoli pesto.

Lightly steam broccoli florets for about 1-2 minutes.

Place broccoli and remainder of ingredients in a food processor or blender and process until creamy and smooth. Set aside.

Place salmon fillets on a baking tray and spoon over Pesto. Scatter asparagus spears around the fillets and drizzle with olive oil and salt and pepper. Place in the oven for 20 minutes.

Meanwhile, make the yoghurt tartare by combining yoghurt, garlic, capers and a pinch of salt.

Place the salmon and asparagus with the rocket and tomatoes on a plate. Serve with the yoghurt tartare and a lemon wedge.

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