A diet full of deliciously nutritious real food is one that most of us are likely to stick to.

When you begin to love cooking creatively with a array of colourful food, the sky is the limit with what delicious nutrition you can nourish your body with. 

Creating a healthy meal for optimal wellness requires a mix of nutrients and always, healthy fats. Fat has had such a bad rap over the last decade, so it’s easy to underestimate just how much our body requires healthy fats. So many bodies are crying out to be nourished with these good guys!!       BK01

My favourite healthy fats are salmon, avocado, nuts and chia seeds. For optimal wellness, I include a wide variety of healthy fats into my diet. 

Sharper mind, improved memory and anti-inflammatory properties are just some of the many amazing benefits of healthy fats.



Salmon, maybe smoked with a squeeze of lemon, which has an alkaline effect, and a sprinkling of freshly cracked black pepper is my kind of heaven. Taste, texture, flavour and nutrient rich content – this dish ticks all the boxes! All my salads and veggies are splashed with homemade Alkalizing Dressing, which is made from extra virgin olive oil. 



Avocado on rye toast with a sprinkling of dukkah and feta is an anytime of day staple of me. I just love it!  When it comes to cooking, coconut oil is my go-to oil. It has a high smoke point and does not go rancid when exposed to high heat.



Nuts and seeds are also a fabulous source of essential fatty acids. Due to their fat content, nuts and seeds are prone to rancidity so keep them in a glass jar in your fridge or a cool place to avoid exposing them to air, heat and light as this speeds up oxidation, leading to free-radical formation. To get more therapeutic goodness out of your nuts and seeds, grind them first or pre-soak overnight to activate all their nutritional enzymes.


Chia seeds

Chia seeds are a whole, raw, unprocessed, gluten-free, non-cholesterol and unrefined food. I think of them as a superfood, boasting heart-friendly omega-3 fatty acids, abundant antioxidants, enough fibre to encourage weight loss, soluble fibre to control blood sugar levels and anti-inflammatory properties.

Our bodies cannot produce essential fatty acids, so we need to obtain them from your diet. Deficiency of essential fatty acids causes problems in every cell, tissue and organ of the body.

Chia seeds have a high protein content, energy, fibre and minerals.

Chia seeds also contain significant amounts of calcium, iron, potassium, vitamins A, Bs and C, magnesium, folate, zinc, boron and selenium.

A large portion of chia seed’s fibre is soluble. When soluble fibre reaches the stomach, it forms a gel-like substance that slows down the process of digesting food, helps decrease blood-sugar levels and promotes satiety.

Chia’s other portion of fibre is insoluble which sweeps debris off the intestinal walls to be eliminated efficiently and regularly, which improves bowel movement and detoxification.

Chia has a great role in weight loss due to its high fibre content and ability to balance blood-sugar levels. Add chia seeds to your salads, muesli, yoghurt, smoothies and vegetables!

For breakfast or a nutritious snack, I often soak two tablespoons of chia seeds in coconut water overnight. In the morning, I top them with mixed berries, pine nuts and coconut flakes. 

Yumminess is always the best way to start the day.

How do you include chia seeds into your daily diet?


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Nic is a Sunshine Coast based real food nutritionist, author and passionate foodie, who runs an online nutrition coaching business. Cooking up a storm in her kitchen with real foods is where her creativity sparks up. Her new ebook Wellness From Your Plate is on sale now.