AM Nutrition – Alix Murphy Nutritionist

Gluten free gingerbread

Simple warm quinoa salad

Gut friendly jellies

New Year's resolutions

Why is nutrition important?

Seven tips to staying healthy at work

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Tacos can mean deliberately balancing flavours to

Tacos can mean deliberately balancing flavours to create an epic meal. 🌮 In my house, it's usually just throwing all the random leftovers in and hoping for the best 🤷

My fave taco ingredients are usually: charred corn 🌽 and black beans, coriander or parsley 🌱, heaps of lime, avo 🥑, goat's cheese and pickled cabbage.

What are your fave taco ingredients? 👇

Some bloating is completely normal! 🙋 Yep, you

Some bloating is completely normal! 🙋

Yep, you heard me 👂 Despite all of the diet culture stigma, it’s really normal for your belly to bloat during the day.

While bloating is different for everyone, it’s a pretty normal part of digestion and fermentation in the gut. If you rush your meal and don’t chew well, you’re also bound to get a bit bloated. If you eat until you’re quite full, or eat a high fibre meal, you’re probably going to feel pressure or bloating. 💨

Buuuuuuut super uncomfortable, painful bloating on the daily isn’t something you should be experiencing. ❌
Neither is constant bloating with nausea, weight loss, stool fluctuations or other intense gut symptoms. ❌ And if you are, it’s best to investigate with your healthcare team.

There’s many strategies to help relieve bloating! Depending on the cause, some of my favourites would be chewing your food really well (10-20 times per mouthful), practising eating more mindfully, intentional tummy massages, stretching/movement and heat packs. Identifying any potential food triggers is also a great place to start.

If you’re not sure what’s up with your bloat, feel free to reach out! 😍

I love this spiced carrot cake with browned butter

I love this spiced carrot cake with browned butter cream cheese 🥕 recipe so much that I made one for my own birthday this year 🤤

Carrot cake recipe
2 eggs
2-3 tsp vanilla extract
1/3 cup sugar - brown, rapadura or coconut would work best for depth of flavour
1 cup butter or EVOO
1/2 cup Greek yoghurt/thick coconut yoghurt
3 medium Carrots, finely grated
1 tsp cinnamon
1 tsp nutmeg
1 1/2 cups brown rice flour
1/2 cup potato/tapioca starch
2 tsp of baking powder

Frosting
1/3 cup butter
250g cream cheeese/dairy free cream cheese
2-3 tsp vanilla extract
2 tbls maple syrup

Method:
Preheat a fan forced oven to 180°C
Using an electric hand mixer or wish, beat together eggs, vanilla, sugar and butter until light and fluffy. If using EVOO instead of butter, just Whisk until well combined. Add yoghurt, grated carrot and spices. Mix well.
Slowly add flour, starch and baking powder, folding into the batter. Mix until just combined.
Pour batter into a well greased round cake tin and bake for 50-60 minutes, or until just golden brown. You want this cake to be nice and moist. You'll know it's cooked if you insert a toothpick into the centre and it comes out clean. Leave aside to completely cool.

Frosting:
While your cake is baking, add your butter to a saucepan on low heat. Melt and cook for 5-10minutes, stiring occasionally. You should notice the butter foaming and whey should sink to the bottom. Your butter should turn golden brown and have a bit of a nutty aroma. Turn off the heat now to avoid burning.
Strain through a fine mesh sieve and pop back in the fridge to solidify.
While your cake is cooling, beat your brown butter for 2-3 mins, using an electric hand mixer or whisk until lighter and fluffy. Add your cream cheese, vanilla and Maple syrup and beat for a further 2-3 mins until well incorporated.
Once your cakes have cooked, top with frosting and a generous dusting of cinammon and nutmeg.
Cake will keep in an airtight container for up to 7 days in the fridge.
*note: I doubled this recipe for the cake shown

Health doesn't have 'a look'. It's so much more th

Health doesn't have 'a look'. It's so much more than what you look like or what you eat. So if someone tells you that you need to eat or look a certain way to be healthy, tell them to politely get in the bin 🚮

29 today and feeling fine 🎂🎉 (even if I have

29 today and feeling fine 🎂🎉 (even if I have a side part and sometimes wear skinny jeans). Now, how early is too early for a gin sour? 🍹

I used to get birthday anxiety/dread in my early 20s. Maybe it's that I felt I wasn't accomplishing something by an arbitrary timeline, maybe it was the thought of not being *special* enough or the pressure on the day to perfect/bigger and better than the last. This birthday, the last of my 20s, feels so different. I'm not sure if it's the year we've all had, or I'd feel this way regardless, but now I can really appreciate the day for what it is, the little things and the wonderful people I'm lucky to have in my life. Little things like my husband waking me up early so he can excitedly give me a present (it was the new BMTH record!!! 😍), the beautiful handmade gifts and card from dear friends or my mum always making my favourite meal. So, here's to 29 🍾

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