RECIPES


Hi, I’m Lauren. I’m a Registered Clinical Nutritionist with over 5 years of experience within the healthcare industry. I’m dedicated to helping people optimise their health, wellbeing and lives by the philosophy of treating the whole person through an evidence-based and holistic approach.

My area of speciality includes but is not limited to chronic inflammation, autoimmune, mental health and digestive disorders. In addition to my Bachelor’s degree in Health Science (Nutrition and Dietetic Medicine), I plan to further my education with a Masters of Public Health to expand my knowledge and ability to empower people to improve their health.

I live in Melbourne’s east with my partner and energetic German shepherd, where we love to cook and go for walks in nature.

Check out our full range of recipes here.


Sardine fish cakes

Fish cakes are a quick and budget-friendly meal idea perfect for a mid-week lunch or dinner. These fish cakes use sardines which are a rich source of calcium, vitamin D and omega-3 helping to support bone health and reduce inflammation. These fish cakes are served with a mustard yoghurt dipping sauce and green leafy salad.

Recipe makes 4 serves.

Ingredients:

  • 2 large potatoes peeled and chopped
  • 2 x 106g tins of sardines in spring water
  • 1 egg, lightly beaten
  • 2 sprigs of spring onion
  • Half a bunch of fresh parsley and/or dill chopped
  • 1 lemon
  • ¼ cup of plain flour
  • 2 tsp of wholegrain mustard
  • 3 tbsp of full-fat yoghurt
  • 3 tbsp of olive oil
  • 1 tsp of honey

Method:

  1. Place the potatoes into a pot of salted water, bring to the boil and then simmer for about 8 minutes or until soft. Drain well, let cool and then mash.
  2. Lightly mash the sardines in a bowl, add spring onions, herbs, zest of half a lemon, flour, salt and pepper. Add the mashed potato and stir to combine.
  3. Lightly dust hands with flour and shape the mixture into 8 patties.
  4. Heat 1 tbsp of olive oil over medium heat in a non-stick frying pan and cook the patties for about 3 minutes on each side or until golden brown. Add another tbsp of oil and cook the remaining patties.
  5. For the yoghurt dipping sauce mix the yoghurt, mustard, honey, a pinch of chopped herbs, a tbsp of olive oil, a squeeze of lemon, salt and pepper.
  6. Serve the fish cakes with a green salad, mustard yoghurt dipping sauce and lemon wedges.



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