Food support for real life

Support for ARFID, Eating Disorders, ADHD and more - without pressure, shame or rigid rules

FITZROY appointments + after-hours telehealth available

I'm Caitlin — an Accredited Practising Dietitian helping adults build a safer, easier, and more sustainable relationship with food.If you're looking for kind, non-diet support that actually works with your life, you're in the right place.

Appointments available:

Mondays in Fitzroy
Saturday mornings (Telehealth)

4E9072D7-0040-4273-9054-41E82C9A45F3 2_edited_edited.jpg

a saturday morning at work with me 🤗

@coreplus_studios

#dietitian #arfiddietitian #dayinthelife #eatingdisorderdietitian #melbournedietitian

Some gentle May reminders — especially for those navigating food, body image, routines, or just being a human in the world.
Take what you need, leave what doesn’t fit. Come back to this anytime.

#NeuroaffirmingDietitian
#GentleNutrition
#ARFIDDietitian
#FoodFreedomJourney
#JoyfulMovement
#MelbourneDietitian
#EatingDisorderSupport
#NonDietApproach
#AutismFriendlyFood
#ADHDNutrition
#RecoveryIsIndividual
#NotJustPickyEating

One of my favourite things about working with clients with ARFID is getting to talk about food — all kinds of food.

Despite what people sometimes think, not everyone with ARFID only eats beige foods.

I’m lucky enough to spend my days talking about apples, carrots, pasta, cucumbers, bread, and everything in between — exploring the foods that feel safe, familiar, or enjoyable for each person.

Anyway, that’s something I reflected on when deciding whether to post a green salad I made 🌱🥑🥗

Fresh Green Salad with Lemon-Mint Dressing

You’ll need:
• Cos lettuce, chopped
• Cucumber, thinly sliced
• ½–1 avocado, diced
• Marinated goat’s cheese, crumbled @meredithdairy
• 2–3 tbsp toasted pepitas

For the dressing:
• Juice of 1 lemon
• 2 tbsp olive oil
• Small handful of fresh mint leaves
• ½ tsp honey
• Pinch of salt and pepper

To make:
Toast the pepitas in a dry pan until golden.
Blend the dressing ingredients until smooth (or finely chop the mint and shake everything together).
Toss the lettuce and cucumber into a bowl. Add the avocado and goat’s cheese.
Drizzle with dressing, sprinkle with pepitas, season to taste, and serve.

#NeuroaffirmingCare #EatingWithoutRules #FoodExploration #BodyTrust #FlexibleEating #NonDietDietitian

What would you add to the list?

Let’s rewrite the food rules, one tiny normalisation at a time.

#CanWeNormalise #NeuroaffirmingNutrition #NonDietDietitian #ADHDAndFood
#FoodFreedomJourney #GentleNutrition #LowSpoonMeals #NourishWithoutGuilt
#RealisticNutrition #MelbourneDietitian

Toddlers 😵‍💫 beautiful, hilarious but completely wild and unpredictable when it comes to meals!

In all seriousness though, I don’t mind if he doesn’t eat what I make. There’s always something on the table that I know he likes and that’s all I can do right now. I keep the pressure low and see what happens.

#nondietdietitian #lowpressuremeals #toddlermeals

There’s a lot of rhetoric out there about ARFID treatment being exposure therapy.
Making a list of foods. Trying something new each week.
And for some people, that can be helpful.

But we need to pause and ask:
Is it helping?
Are you actually becoming more comfortable with food?
Or are you just feeling more overwhelmed, more anxious, and more stuck?

Exposure isn’t always the answer.
You can support someone with ARFID without forcing new foods.
In fact, a lot of people can meet their nutritional needs without expanding their food list at all.

Working on ARFID might look like:
• Building routines that reduce stress
• Adjusting how and when you eat
• Making food feel more accessible
• Feeling more comfortable eating around others

Your goals might not be about “trying everything.”
They might be about feeling more regulated.
More flexible. More included. More safe.

That counts.

#arfidsupport #arfidrecovery #arfidawareness #neuroaffirmingcare #nondietapproach

A little bit of oats, a little bit of chaos 🧑🏼‍🍳

Freddy and I made ANZAC biscuits and let’s just say not all the mixture made it to the tray 🍪

Here’s the recipe we used:
• 1 cup rolled oats
• 1 cup plain or wholemeal flour
• ½ cup desiccated coconut
• 2 tbsp brown sugar
• ¼ cup maple syrup
• ⅓ cup olive oil
• ½ tsp bicarb soda
• 1½ tbsp boiling water

1. Preheat oven to 180°C.
2. Mix oats, flour, coconut, and sugar.
3. Stir in olive oil and maple syrup.
4. Dissolve bicarb in boiling water and add.
5. Roll into balls, flatten slightly.
6. Bake 12–15 mins.
7. Cool & enjoy—if your toddler leaves you any!

#anzacbiscuits #cookingwithkids #toddlerlife #bakingreel #mumlife

Low-effort dinners that still taste good are one of my favourite ways to reduce the mental load of feeding yourself—especially if you’ve had a big day or your motivation’s low. This traybake is perfect for those nights.

I served this up on a big plate in the middle of the table so we could all help ourselves to it - advice I often give out to help reduce the pressure to eat certain foods at mealtimes. When I do this, Freddy always eats more than if I had just put in on his plate (hello fussy toddler asserting independence 😅)

Anyway, here’s what I cooked:

Salmon traybake with herb sauce

Ingredients
• 500g baby potatoes, chopped
• 2 tbsp olive oil
• Salt
• 2 salmon fillets
• 1 punnet cherry tomatoes
• 1 lemon, cut into wedges
• ~100g feta, crumbled or cubed

Herb sauce
• 2-3 large handfuls fresh herbs (I used parsley, basil and mint)
• 1 clove garlic
• Juice of ½ lemon
• 2 tbsp olive oil
• 1–2 tbsp water
• Salt, to taste

Method
1. Preheat oven to 200°C (fan-forced).
2. Toss potatoes with olive oil and salt. Spread on a lined tray and roast for 20 minutes.
3. Add salmon, cherry tomatoes, lemon wedges and feta to the tray. Return to the oven for 12–15 mins or until salmon is just cooked.
4. While that’s cooking, blitz all herb sauce ingredients in a small blender or food processor. Add a splash more water or oil if needed.
5. Serve traybake with herb sauce spooned over the top.

#recipe #newrecipe #salmon #salmondinner #traybake #easydinnerideas

toddlers 🙃 I just keep going. Offering and trusting his little body that he knows best!

#toddlermeals #nondietdietitian

💖🍫 Looking for a brownie recipe? These Olive Oil Dark Chocolate Brownies are a must-try! Made with extra-virgin olive oil and dark chocolate, they offer a rich, fudgy texture that’s simply irresistible. Perfect for a cosy afternoon snack or to share with friends. Plus, they’re a breeze to whip up! 🍫✨

Tag a friend who needs to try these and let me know how yours turn out!

Ingredients:
* ��1/4 cup cocoa powder
* ��1/4 cup boiling water
* ��100g dark chocolate, melted
* ��6 tablespoons extra-virgin olive oil
* ��1 egg
* ��1 teaspoon vanilla extract
* ��1/4 cup brown sugar
* ��3/4 cup caster sugar
* ��1 cup plain flour
* ��1/2 teaspoon salt
* ��1/2 teaspoon baking powder
* ��Flaky sea salt (optional)
Instructions:
1. ��Preheat your oven to 170°C and line a baking tin with parchment paper.
2. ��In a large bowl, mix the cocoa powder and boiling water until smooth.
3. ��Add the melted chocolate, olive oil, vanilla extract, and egg to the cocoa mixture. Mix until well combined
4. ��Stir in the brown sugar and caster sugar until fully incorporated.
5. ��Gently fold in the plain flour, salt, and baking powder.
6. ��Pour the batter into the prepared tin and sprinkle with flaky sea salt if desired.
7. ��Bake for 20-25 minutes or until a toothpick inserted into the centre comes out with a few moist crumbs.
8. ��Let the brownies cool in the tin for at least
15 minutes to set before cutting into squares.

#chocolaterecipe #dietitianapproved #brownies

There’s a common misconception that positive body image is about reaching a fixed state of self-acceptance—where negative thoughts vanish and we maintain unwavering confidence in our appearance.

In reality, body image is fluid. It’s shaped by internal beliefs, external messages, mood, relationships, sensory experience, trauma, and more.

Striving for a perfect or permanent “body peace” can become just another pressure.

Instead, what becomes possible over time is not the absence of discomfort, but a shift in how we relate to it.
How quickly we notice it.
How we respond.
How long we stay stuck in it.
And what we choose to believe in those moments.

Progress might look like:

Replacing criticism with curiosity.

Creating distance from unhelpful thoughts.

Prioritising care even when comfort is low.

This is the heart of body image work—not achieving constant confidence, but expanding your capacity to stay connected to yourself, even when your body feels like the hardest place to be.

#BodyImageSupport #BodyRespect #BodyImageDietitian #NeuroaffirmingCare #EatingDisorderRecovery #NonDietApproach #GentleNutrition #YouAreMoreThanABody

Image description: A soft-toned Instagram carousel about body image. Each slide contains text explaining why body image isn’t about loving your body all the time, and how true body image work is about resilience and self-compassion. Created by a Melbourne-based eating disorder dietitian.

Even as a dietitian—someone who genuinely loves food, cooking, and planning meals—there are still times when it all just feels like too much.

Lately, life has been full (in that slightly chaotic, slightly overwhelming kind of way), and I noticed that meal planning was starting to feel like another mental load I just didn’t have the bandwidth for. So, I gave myself permission to make things easier—and that looked like trying a meal delivery kit like @hellofreshau for a few weeks.

And honestly? It’s been great.
Not because every meal is the most perfect thing nutritionally.
Not because it’s “the healthiest choice.”
But because it took a decision off my plate. It brought some calm back into dinnertime. And it reminded me that there is so much value in convenience—especially when it helps you nourish yourself without extra stress.

Meal delivery kits, ready-made meals, frozen options, supermarket shortcuts… all of these can absolutely be part of a nourishing, balanced way of eating. You don’t have to cook from scratch every day. You don’t have to feel guilty for needing support. And you’re not “less than” if you don’t enjoy meal planning or can’t find the time for it right now.

Sometimes the most supportive thing we can do is lower the bar.
Make it easier. Take the pressure off.

Food doesn’t need to be perfect to be enough.

#nondietdietitian #hellofresh #adhdnutrition #mealhacks

@cloudykitchen vanilla cake with passionfruit curd ❤️‍🔥

baking yummy cakes for family & friends is joyful

#baking #cakedecorating #cake

ditl my first day back at work 🤗

@wellspace.psychology

#dietitian

food and regular meals can be really tricky and overwhelming. here are a few tips that might help you! if you think you might like some more specific ideas, I’m here!!!

#dietitian #nondiet #neuroaffirming #adhdnutrition #foodhacks

me & maisie moo! life is busy! we are juggling returning to work, two kids, moving house, trying to exercise, eat in a way that serves us, walking george + more!! but we love it! chaos is crazy but it can be fun and sometimes giving into it is what gets me through it. anywho, just thought I’d give you a little life update. now tell me what’s up with you!!!!

You are never ‘not sick enough’ to deserve help. If you’re struggling, reach out. My books are open—link in bio.

#dietitian #edrecovery #arfiddietitian #melbournedietitian #nondiet

Food is not something you have to earn. You are worthy of eating, always. So if you’re seeing this, have you eaten today? Are you due to eat something now? Perhaps you’ve skipped a meal. Please go and get something to eat because your body deserves nourishment 💖🥑🌼🌱🫐🧀

have you eaten today? 🤗

#dietitian #dietician #nondiet #melbourne #edwarrior

What Does an Eating Disorder Dietitian Actually Do?

A dietitian trained in eating disorders doesn’t just tell you what to eat - that would be boring (and not very helpful). Instead, my job is to help you navigate the emotional, physical, and psychological aspects of eating—because recovery isn’t just about food; it’s about everything that comes with it.

That might mean:
✔️ Supporting you in restoring regular, adequate eating so your body and brain can function properly
✔️ Helping you work through food fears and anxiety so eating feels less overwhelming
✔️ Addressing rigid food rules that might be keeping you stuck
✔️ Challenging diet culture and weight stigma so you can build a relationship with food that isn’t rooted in guilt
✔️ Helping you tune back into hunger and fullness cues, especially if they’ve been buried under years of restriction or chaotic eating
✔️ Working with your thoughts and feelings around food, because the hardest part of eating isn’t always the food itself

A lot of the work we do happens outside the kitchen too—navigating supermarkets, finding ways to make meals less stressful, unpacking body image struggles, and making food work in your real life.

What an Eating Disorder Dietitian Doesn’t Do:

❌ Prescribe restrictive meal plans or force you to eat in a way that doesn’t work for you
❌ Focus on weight loss or use the number on the scale as a marker of progress
❌ Shame you for your eating patterns, no matter what they look like
❌ Expect you to “just eat” without support or coping strategies

Recovery is messy, and it doesn’t always look like a straight line. My job is to meet you where you are and help you move forward in a way that feels sustainable, compassionate, and actually doable. If this sounds like the support you need, my books are open—reach out if you’d like to work together.

#nondietdietitian #eatingdisordersupport #edwarriors #melbourne

I’m Back in Clinic! 🥳

I’m officially back from maternity leave in April and taking on clients again! If you’ve been waiting to book in, I now have limited availability for both in-person sessions at my Fitzroy clinic and after-hours telehealth appointments.

If you’re working on eating disorder recovery, ARFID, binge eating, or just want support in making food feel easier, I’d love to see you. As always, my approach is neuroaffirming and non-diet, so no weight-focused goals—just practical, compassionate support that works for you.

New client spots are limited, so if you’d like to book in, head to the link in my bio. Can’t wait to see you soon! ✨

🌸 Hello! 🌸

I’m popping on to say hi and let you know I’ll slowly start posting here again. In November, we were so lucky to welcome Maisie into the world, and it’s been such a special time for us as a family of four (or five including george) 💕💖

I’ve really enjoyed this break from instagram and am still figuring out what my page will look like moving forward. As for work, I’ll be back in April and can’t wait to see my wonderful clients again! 🌿✨

✨ pumpkin, spinach & lentil curry ✨

this dahl-like curry is super fragrant, delicious and quick to make! let me know if you make it 😍😍

Ingredients:
• 1 onion, finely chopped
• 2 cloves garlic, minced
• 1 tablespoon minced ginger
• 1/2 butternut pumpkin, peeled and diced
• 1 tablespoon garam masala
• 1 teaspoon cumin
• 1 teaspoon turmeric
• 2 tomatoes, chopped
• 1.5 cups red lentils, rinsed
• 1 x 400ml tin coconut milk
• 1 tin full of water (use the coconut milk tin to measure)
• 1 cup frozen spinach (or more, to taste)

Method:
Heat a little oil in a large pot over medium heat. Add the chopped onion and cook until soft and translucent. Stir in the minced garlic and ginger, cooking for another minute until fragrant.

Sprinkle in the garam masala, cumin, and turmeric. Stir well to coat the onions in the spices. Add the diced pumpkin and chopped tomatoes, stirring to combine.

Pour in the red lentils, followed by the coconut milk and water. Stir everything together. Bring the mixture to a boil, then reduce the heat and let it simmer uncovered for 20-25 minutes, or until the lentils are soft and the pumpkin is tender. Stir occasionally to prevent sticking.

Stir in the frozen spinach, allowing it to cook for a few more minutes until heated through.

Taste and adjust seasoning if needed. Serve hot with rice, naan, or your favourite side.

#curry #recipe #foodie #foodfreedom #nourishment #curryrecipe #dahl #lentil s

💕 For those with ARFID, the way we talk about food and eating can significantly impact anxiety levels. Supportive, non-judgmental language helps create a safer space around food, making meals less stressful. 💕

Instead of saying: “There’s nothing to be afraid of.”

Can you try: “I understand this might be scary. How can I support you?”

✨ Why This Matters: ✨

🌼 Acknowledging the fear and anxiety that often comes with ARFID shows empathy and understanding. It lets the person know their feelings are valid and that they aren’t alone in facing these challenges. This kind of supportive language can make a huge difference, helping to reduce the pressure and build trust over time.

Creating a calm, pressure-free environment allows for gradual progress at a pace that feels safe and manageable. Remember, it’s not just about the food—it’s about feeling understood and supported in the journey. 🌼

#ARFID #EDWarrior #EatingDisorderDietitian #ARFIDDietitian #ARFIDSupport #SupportiveLanguage #AnxietyReduction #Neuroaffirming #NonDietDietitian

🥕🍅🧄🫑Veggie-Packed Bolognese🧅🌱🍅🥕

I had a few leftover veggies this week from my @pinosfineproduce box and wanted to make a bolognese, so I grated everything down and added it all in! It’s packed with veggies and full of flavour, this bolognese is a comforting, nutrient-rich meal that’s perfect for any day of the week.

Here’s how I made it:

Heat a splash of olive oil in a large pan over medium heat. Add 1 finely chopped brown onion and cook until softened. Stir in 2 grated carrots, 1 grated zucchini, 1 grated capsicum, and ½ grated pumpkin. Cook until the veggies begin to soften, then add 2 cloves of crushed garlic and cook for another minute.

Sprinkle in Italian herbs and fennel seeds to taste. Add 500g beef mince, breaking it up with a spoon, and cook until browned.

Pour in 2 tins of crushed tomatoes, 1 cup of stock (beef, chicken, or veggie), and 1 cup of milk. Stir everything together and bring to a gentle simmer.

Lower the heat and let the bolognese simmer for one hour, stirring occasionally to let the flavours develop and the sauce thicken.

Serve with your favourite pasta, spoon over a baked potato, or enjoy it on its own.

This bolognese is a delicious way to sneak in extra veggies while keeping that rich, hearty flavour we all love. Perfect for a family dinner or meal prepping for the week!

#bolognese #newrecipe #foodie #foodfreedom #nondietdietitian #melbournedietitian #nourishment

🥝 In a world that often pushes for one-size-fits-all solutions, it’s easy to feel like your recovery journey should look a certain way. But no two journeys are the same, and that’s totally okay—expected, even!

When it comes to eating disorders, there’s no “right” timeline or “perfect” way to heal. Some days might feel like giant leaps forward, while others might feel like tiny steps or even setbacks. But every step, no matter how small, is part of your unique path.

Your needs, experiences, and body are uniquely yours—and so is your recovery. Comparing your journey to others’ can make you feel like you’re doing something wrong, but remember, healing isn’t a race. It’s about discovering what works for you and taking the time you need to get there.

Let’s honour the ups, the downs, and everything in between. Because your journey is valid, no matter what it looks like.

#ARFID #ARFIDRecovery #EDRecovery #EDWarrior #Dietitian #EatingDisorderRecovery

🍐🍎🫐Warm Pear & Apple Crumble🫐🍎🍐

Perfect for a cozy day, this crumble brings together the sweetness of pears, apples, and berries, with a crunchy, nutty topping. Here’s how you can make it:

Ingredients:

For the fruit base:
- 2 pears, peeled and chopped
- 4 apples, peeled and chopped
- 1 cup mixed frozen berries
- Juice of one lemon
- 1 tbsp brown sugar

For the crumble topping:
- 1 cup oats
- ¼ cup hemp seeds
- ¼ cup sunflower seeds
- ¼ cup pumpkin seeds
- ¼ cup slivered almonds
- 2 tbsp almond butter
- 5 tbsp brown sugar
- ¼ cup olive oil

Method:

1. Preheat your oven to 180°C. In a baking dish, toss together the chopped pears, apples, mixed berries, lemon juice, and brown sugar. Bake for 20 minutes until the fruit begins to soften.

2. While the fruit is baking, mix the oats, hemp seeds, sunflower seeds, pumpkin seeds, and slivered almonds in a bowl. Add the almond butter, brown sugar, and olive oil, and mix until everything is well combined and slightly sticky.

3. After 20 minutes, remove the fruit from the oven. Sprinkle the crumble topping evenly over the fruit. Return the dish to the oven and bake for another 30 minutes, or until the topping is golden and crisp.

4. Let the crumble cool slightly before serving. Enjoy it on its own or with a dollop of yoghurt or ice cream.

This recipe is not just delicious; it’s also packed with fibre, healthy fats, and a mix of textures. Perfect for a satisfying dessert or even a yummy breakfast!

🌟 Nourishment Comes in Many Forms 🌟

When it comes to ARFID and other eating disorders, it’s crucial to remember that nourishment can look different for everyone. There’s no one “right” way to eat, and that’s perfectly okay. 🌈 What nourishes one person might not work for another, and it’s important to honour your own unique preferences and needs. 💖

Nourishment can come from a wide range of foods, including those that might not be traditionally considered “healthy.” 🍕🍦 Your comfort and satisfaction matter most. Supplements, fortified foods, and creative meal choices are all valid ways to ensure you’re getting the nutrients you need. 🥤🍲 Let go of food rules and focus on what feels right for you. There’s no shame in eating what your body can handle. 🌟

Remember, nourishment isn’t just physical. It’s also about finding joy, connecting with others, and taking care of your mental health. 😊💬 Everyone’s journey with food is unique. Embrace what works for you and know that your way of nourishing yourself is just as valid as anyone else’s. 🌸✨

#ARFID #EatingDisorders #Nourishment #Neuroaffirming #NonDietDietitian #MelbourneDietitian #MentalHealth #FoodFreedom

Hello! 👋🏼 I will be taking maternity leave again from late October through to April 2025 as we grow our family🤰🏼💕

I still have a couple of months to see my clients though so if you’ve been thinking about booking in and putting it off, then reach out! Send me a message or an email at hello@cm-nutrition.com

Otherwise, while I’m on leave, I will be opening up my books to new clients and you will be able to book in from April. You can click the link in my bio to book 📆

This Chicken & Veggie Pie is actually really simple to make and a delicious weeknight dish. You should definitely make it this week and let me know if you do! 🐓🥕🥔🫛🥧

You could definitely mix up the veggies too! I was using up some of the veggies from fruit and veg box from @pinosfineproduce at @prahranmarket 🤗

Here is the recipe for you:

Ingredients:
• 3 leeks, sliced
• 2 tablespoons olive oil
• 2 carrots, chopped
• 4 small potatoes, peeled and cubed
• 2 chicken breasts, chopped
• 2 cups chicken stock
• 2 tablespoons flour
• 1 teaspoon dried thyme
• 1 teaspoon dried rosemary
• Salt and pepper, to taste
• 1-2 sheets puff pastry, cut into squares
• 2 tablespoons milk (for the milk wash)

Instructions:

Preheat your oven to 200°C.

Heat the olive oil in a large pan over medium heat. Add the leeks and cook until softened.

Add the carrots and potatoes to the pan with the leeks. Cook for a few minutes until the vegetables start to soften.

Add the chopped chicken breast to the pan and cook until browned on all sides. Season with salt, pepper, dried thyme rosemary.

Sprinkle the flour over the chicken and vegetable mixture, stirring to coat evenly. Gradually add the chicken stock, stirring continuously to avoid lumps. Cook until the sauce starts to thicken.

Pour the chicken and vegetable mixture into a pie dish. Top with the puff pastry squares, layering them to cover the filling. Brush the pastry with milk.

Place the pie dish in the oven and bake for about 20-25 minutes, or until the puff pastry is golden and crispy.

Remove from the oven and let cool slightly before serving.

#pierecipe #weeknightdinner #chickenpie #dietitianrecipe #recipe #weeknightmeals #easyrecipes #homecooking #foodie #foodiegram

💕🍊Jagging on food is when you get sick of eating a meal that you’ve been eating, which can be distressing, especially for those with ARFID. It’s frustrating because you might worry about losing a safe food. But what can you do?

🍜💛 Instead of cutting out the food completely, try changing it up a little bit. Add a new element like a crunchy topping, a different sauce, or a hint of spice. These small changes can make a big difference, keeping your meals interesting without losing the comfort of familiar foods. Changing the mouthfeel or adding sensory elements can make the meal more satisfying and enjoyable by exploring different textures and flavours.

🥟✨This approach might not work for everyone, and that’s okay. It’s all about finding what works best for you and your needs. Remember, making tiny adjustments can help keep your diet varied and enjoyable (if that’s what you want!)

#ARFID #ARFIDAwareness #ARFIDRecovery #ARFIDDietitian #EDWarrior #EDRecovery

🧡🍊🥕Carrot, Ginger & Orange Soup🥕🍊🧡

I’ll be honest, I do not like carrots 😣 at all 😂 in a carrot cake, sure! 🍰 but raw, cooked, grated, I’ll pass! But I got two big bags of carrots two weeks in a row in my fruit and veggie box 🫠 so I turned them into this delicious soup and trust me, it’s so good!!

•Recipe•
2 tbs olive oil
1 brown onion, roughly chopped
5 carrots, peeled and chopped
2 oranges
1 tbs minced ginger
4-5 cups veggie or chicken stock

1. Heat oil in a large pot
2. Add onion and cook until soft
3. Add in ginger and stir for one minute, until fragrant
4. Add in carrots and cook for 3-4 minutes
5. Grate zest of oranges into the pot then squeeze juice in
6. Add in stock and let the soup cook for 15 minutes or until the carrots are soft
7. Using either a blender or stick blender, blend the soup until smooth
8. Serve with chilli oil and toast with butter 😋😋

Oh and you’ll still probably get a carrot cake recipe 😉🍰

#soup #soupseason #carrot #orange #ginger #easyrecipe #dietitianapproved

🌸 ARFID (Avoidant/Restrictive Food Intake Disorder) is often called the eating disorder without body image worries. But let’s be real – we’re surrounded by messages about how we should look, so body image struggles can still happen even with ARFID. 🤷‍♀️

💖Just because ARFID isn’t usually tied to body image issues doesn’t mean you’re untouched by the pressure to look a certain way. Your feelings about your body are totally valid and don’t make your ARFID any less real. ✨

🎀 Remember, it’s okay to deal with both ARFID and body image concerns at the same time. Understanding that they can coexist is a big step in recognising and tackling your unique experience. 🌟🌈

💬 Share your thoughts below – have you or someone you know dealt with this? Let’s support each other on this journey. 💛🤗

#ARFID #BodyImage #EatingDisorders #Neuroaffirming #MentalHealthMatters #NonDietDietitian

🌯 Cauliflower Black Bean Enchiladas 🌯

Looking for a delicious and flavourful twist on classic enchiladas? Try these Cauliflower Black Bean Enchiladas! Perfect for a satisfying meal that’s packed with taste.

For the Cauliflower:
* 1 head of cauliflower, chopped into florets
* 1-2 tbsp taco seasoning
* 2 tbsp olive oil

For the Avocado Sauce:
* 1 avocado
* 3 tbsp Greek yoghurt
* 1-2 tbsp lemon or lime juice
* Salt, to taste
* Fresh coriander, chopped

For the Black Beans:
* 1 tbsp olive oil
* 1 onion, diced
* 400g tin black beans (with liquid)
* 1 tbsp taco seasoning

For the Enchilada Sauce:
* 2 tbsp flour
* 2 tbsp olive oil
* 1 tbsp taco seasoning
* 2 tbsp tomato paste
* 2 cups chicken or veggie stock

For the Enchiladas:
* Burrito wrappers (6-8, depending on size)
* 1 cup tasty cheese, grated
* Fresh tomato, diced
* Fresh coriander, chopped

Instructions:

1. Prepare the Cauliflower: Preheat the oven to 200°C. Toss cauliflower florets with taco seasoning and olive oil. Roast for 20-25 minutes, until tender and slightly crispy.
2. Make the Avocado Sauce: Mash 1 avocado, then stir in 3 tbsp Greek yoghurt, 1-2 tbsp lemon or lime juice, salt to taste, and chopped coriander. Set aside.
3. Prepare the Black Beans: Sauté 1 diced onion in 1 tbsp olive oil until translucent. Add 1 tin black beans (with liquid) and 1-2 tbsp taco seasoning. Cook for 5-7 minutes.
4. Make the Enchilada Sauce: In a saucepan, heat 2 tbsp olive oil over medium heat. Whisk in 2 tbsp flour to form a roux. Add 1 tbsp taco seasoning and 2 tbsp tomato paste. Gradually whisk in 2 cups chicken stock until thickened.
5. Assemble the Enchiladas: Preheat oven to 180°C. Spread a thin layer of enchilada sauce in a baking dish. Fill each burrito wrapper with roasted cauliflower and black beans, roll up, and place in the dish. Cover with remaining sauce and grated cheese.
6. Bake for 20-25 minutes, until the cheese is melted and bubbly.
7. Serve hot, topped with avocado sauce, fresh tomato, and chopped coriander.

Enjoy! 🥑🌿

#CauliflowerEnchiladas #Foodie #DinnerInspo #DinnerRecipes #VegetarianRecipes #enchiladas

💖✨ARFID is not just picky eating. And you are not just “the picky eater”✨💖

ARFID goes beyond typical fussy eating. It’s a serious condition that affects how people experience food. While many might dismiss it as ‘just being picky,’ ARFID can have profound impacts on a person’s physical health, social life, and overall wellbeing.

Growing up, many people with ARFID were likely labeled as ‘the picky eater.’ They might have faced criticism or frustration from others who didn’t understand why certain foods were so difficult to eat. This can extend into adulthood, where the stigma of being seen as difficult or high-maintenance persists.

But remember, having ARFID doesn’t define your worth. It’s not a reflection of who you are but rather a condition that requires understanding and support.

#ARFIDawareness #Neuroaffirming #EatingDisorderSupport #CompassionOverJudgment #FoodFreedom

🍐💖 Pear Crumble Muffins 💖🍐

Whip up these delightful Pear Crumble Muffins for a yummy snack that’s perfect any time of day! 🍐✨

Ingredients:

For the Muffins:

• 1 cup caster sugar
• 2 1/2 cups self-raising flour
• 3 tsp apple cake spice @gewurzhaus (or cinnamon)
• 1/2 tsp salt
• 1 cup Greek yoghurt
• 1/2 cup olive oil
• 2 eggs
• 4 small pears, chopped

For the Crumble Topping:

• 1/3 cup packed light or dark brown sugar
• 1 tsp ground cinnamon
• 1/4 cup unsalted butter, melted
• 1/4 cup plain flour
• 1/2 cup oats

Instructions:

1. Preheat to 180°C. Line a muffin tin with paper liners or lightly grease the cups.
2. In a large bowl, whisk together caster sugar, self-raising flour, apple cake spice, and salt. In a separate bowl, mix Greek yoghurt, olive oil, and eggs. Combine wet and dry ingredients, then fold in chopped pears.
3. Divide batter evenly among muffin cups, filling each about 2/3 full.
4. Mix brown sugar, cinnamon, melted butter, plain flour, and oats until it resembles coarse crumbs. Sprinkle over muffins.
5. Bake for 25 minutes or until a toothpick inserted into the centre comes out clean.
6. Cool in tin for 5 minutes, then transfer to a wire rack.

Enjoy these scrumptious Pear Crumble Muffins! 🥰🍂

#PearCrumbleMuffins #BakingInspo #BakingLove #Foodie #MuffinRecipe #DeliciousBakes #MelbourneFoodie

💖🌼 Compassionate Care in Neurodivergent Nutrition 🌼💖

In my practice, compassion means understanding and honoring the unique needs of clients with ARFID, autism, and ADHD. It looks like patiently navigating food aversions, creating safe spaces free of judgment, and building trust through empathy.

Research shows that compassionate care not only improves client satisfaction but also leads to better outcomes. When clients feel supported and understood, they are more likely to engage with their nutrition, try new foods, and experience positive changes in their relationship with food. Together, we empower and educate, fostering a supportive environment for you!

#CompassionateCare #NeurodivergentNutrition #ARFID #Autism #adhd

Craving something delicious but quick and easy? These noodles are it! They are packed with flavour and ready in no time!

Check out the recipe below 👇🏼

Sticky Pork & Veggie Noodles 🍜

Ingredients:
- 200g Pad Thai noodles
- 300g pork mince
- 1 tablespoon minced garlic
- 1 tablespoon minced ginger
- 1 bunch Chinese broccoli, chopped
- 1 carrot, julienned
- 1 tablespoon sesame oil
- 2 tablespoons soy sauce
- 2 tablespoons fish sauce
- Juice of 1 lemon
- 1 tablespoon brown sugar

Instructions:
1. Cook the Pad Thai noodles according to the package instructions. Drain and set aside.
2. In a large pan or wok, heat the sesame oil over medium-high heat.
3. Add the minced garlic and ginger, and stir-fry for 1-2 minutes until fragrant.
4. Add the pork mince and cook until browned, breaking it apart as it cooks.
5 Add the chopped Chinese broccoli and julienned carrot to the pan. Stir-fry for another 3-4 minutes until the vegetables are tender.
6. In a small bowl, combine the soy sauce, fish sauce, lemon juice, and brown sugar or raw sugar. Stir until the sugar is dissolved.
7. Pour this mixture over the pork and vegetables, stirring to coat everything well.
8. Add the cooked noodles to the pan and toss everything together until well combined and heated through.
9. Serve hot and enjoy your homemade Sticky Pork Noodles!

#easyrecipes #quickdinner #noodles #padthai #easydinner

🍓💞 Your food struggles are deeply real and entirely valid. Whether you’re navigating the sensory complexities that come with autism, managing the overwhelming decisions and distractions of ADHD, or facing the selective eating challenges of ARFID, each hurdle is significant.

Every step you take towards finding balance and enjoyment in eating matters. Together, let’s create a supportive environment that honors your unique needs!

I’m here to listen, understand, and work with you to navigate these challenges. Let’s turn your journey with food into one of empowerment and joy, if that’s what you want! 🍌🌟

#FoodStruggles #Neurodiversity #ARFIDAwareness #AutismSupport #ADHDSupport

🍪 Nut Butter and Jam Drops 🍪

These Nut Butter and Jam Drops are the perfect sweet treat! Try them with your favourite jam or homemade chia jam. 😋

**Ingredients:**
- 1 cup spelt flour or plain flour
- 1 cup almond meal
- 1/2 tsp baking powder
- 1/2 cup olive oil
- 1 egg
- 2 tbsp honey
- Jam or chia jam (1 cup frozen berries + 1 tbsp chia seeds)
- Nut butter of your choice (e.g., almond butter, pistachio paste)

**Instructions:**
1. Preheat oven to 175°C and line a baking tray.
2. For chia jam, cook frozen berries until syrupy, add chia seeds, and let cool.
3. Mix flour, almond meal, and baking powder.
4. Whisk olive oil, egg, and honey; combine with dry ingredients.
5. Roll dough into balls, press with thumb to make an imprint.
6. Fill with jam or nut butter and jam.
7. Bake for 15 minutes until golden brown.

Let cool and enjoy! 🌟

🌼💕 Feeling overwhelmed by food choices? It’s okay, especially with ADHD and autism. Sometimes, the sensory aspects and planning can feel like too much. Remember, it’s not about perfection. We can find small, manageable steps to make eating easier and more enjoyable for you, if that’s your goal. Let’s navigate this together, one bite at a time. 💛🌸

#ADHDDietitian #AutismDietitian #FoodFreedom #NeuroaffirmingCare #ADHDSupport #AutismSupport #EatingWell #ARFID #ARFIDAwareness

🌿Green Lasagne🌿

Try this delicious twist on a classic! This Green Lasagne is packed with peas, zucchini, ricotta, and pesto! 💚

Ingredients:
- 1 cup peas
- 1 grated zucchini
- 350g ricotta
- 200g pesto (3/4 cup)
- 2 bunches of asparagus, chopped
- Zest of 1 lemon
- Freshly grated Parmesan
- 6 fresh lasagne sheets
- Olive oil

Instructions:
1. Preheat oven to 180°C (350°F).
2. Blend peas, zucchini, ricotta, pesto, and lemon zest.
3. Spread a thin layer of the ricotta mix on the base of a lasagne dish.
4. Layer lasagne sheets, ricotta mix, and chopped asparagus. Repeat until full.
5. Finish with a ricotta layer, cover with grated Parmesan, and drizzle with olive oil.
6. Bake for 35 minutes.

Let it cool slightly before serving. Enjoy this vibrant and tasty lasagne! 😋✨

#GreenLasagne #VeggieLasagne #EasyRecipes #HomemadeGoodness

🌟🌸 What I Do as Your Neuroaffirming Dietitian 🌸🌟

Curious about what a session with me might look like? I use a neuroaffirming approach to understand and support your unique needs. I ask questions and really listen to your thoughts and feelings, creating a safe space for us to chat about your relationship with food. I’m always up for a chat and a laugh as well 🙋🏼‍♀️

We might brainstorm new meal ideas or figure out what’s stressing you around food. I help you find ways to eat more regularly and feel good about it. Our sessions are meant to be comfortable and enjoyable, so feel free to fidget or move around—whatever makes you feel at ease. 💖

I can also consult with other members of your team such as your GP and help advocate for your needs and our approach to your nutrition 👏🏼

Together, we’ll create a plan that feels just right for you. Ready to start? Send me a DM! 💬

#NeuroaffirmingCare #DietitianLife #FoodFreedom #EatingWell #ADHDDietitian #AutismDietitian #ARFID #EatingDisorders #NutritionSupport

🌸✨what you see when you have a face to face appointment with me✨🌸

very grateful to have such a beautiful space to see clients @wellspace.psychology

🌟 Quick and Versatile Chicken Traybake 🌟

This recipe is all about flexibility—use whatever veggies you have on hand!

🍗 2-3 chicken breast fillets
🥔 3-4 potatoes, sliced (microwave them first if you prefer larger cuts)
🍅 1 punnet cherry tomatoes, halved
🫒 A handful of green olives
🧀 A chunk of Greek feta
🌶️ Paprika
🌿 Oregano
🍋 1 lemon, sliced

1. Place chicken in a tray.
2. Add the veggies.
3. Sprinkle with spices.
4. Drizzle the whole thing with olive oil.
5. Bake at 180°C for 30-35 minutes.

Don’t have these exact ingredients? No worries! Swap the potatoes for sweet potatoes or carrots, use capsicum instead of cherry tomatoes, or throw in some zucchini. This traybake is as versatile as you need it to be.

Enjoy your delicious, customisable traybake! 💚

#EasyDinners #ChickenTraybake #HealthyEating #QuickMeals #NeuroaffirmingNutrition #adhd

🍪🫐 Blueberry Muffin Cookies 🫐🍪

These Blueberry Muffin Cookies combine the fluffy texture of a muffin with the yumminess of a cookie. Soft, bursting with blueberries, and topped with a sweet sugar crunch – they’re sure to be a hit! 🌟

Follow the simple recipe below and enjoy these delightful cookies in just under 30 minutes. Happy baking! 💙

Ingredients:

• 1/3 cup olive oil
• 1/2 cup brown sugar
• 1/4 cup caster sugar
• 1 egg
• 1 cup flour
• 1/2 tsp baking powder
• 1/4 tsp salt
• 1/2 cup frozen blueberries, defrosted

Instructions:

1. Preheat oven to 180°C and line a baking tray.
2. In a mixing bowl, combine the olive oil and egg. Add the brown sugar and caster sugar, mixing until well combined.
3. Gradually add the flour, baking powder, and salt. Stir until just combined.
4. Gently fold in the defrosted blueberries.
5. Refrigerate the dough for 20 minutes.
6. Spoon tablespoon-sized scoops of dough onto the prepared baking tray.
7. Sprinkle each cookie with a generous amount of raw sugar.
8. Bake for 10-12 minutes, or until the edges are lightly golden.

#BlueberryMuffinCookies #EasyBaking #SweetTreats #HomeBaking #Yummy #BakingLove #Cookies #Blueberries #BakingTime

✨ Have you ever thought about how the idea of “everything in moderation” or feeling like you’ve eaten “too much” are actually food rules? It’s important to recognise these thoughts for what they are. You can’t start to reframe your mindset until you acknowledge and label these rules.

Feelings of guilt around eating often come from a sense of “lack of control,” but this feeling arises because you’re breaking a rule you’ve set for yourself. When you say you’ve eaten “too much,” you’re reinforcing this rule. Instead, focus on identifying and labelling the rule itself, and then work on changing the language you use around food.

Follow me for more tips on fostering a positive relationship with food and insights into eating disorder recovery. 💬💖

While I often focus on ARFID in my posts, I also see clients with various eating disorders, which is why I share insights like this. It’s all about aiming for a healthier, more compassionate relationship with food. It’s not about control or following arbitrary rules, but about nourishing our bodies and minds. 🌟🍽️

If you’re looking for personalised support, book an appointment through the link in my bio. Let’s work together towards your food freedom journey!

#FoodFreedom #IntuitiveEating #MindfulEating #BreakTheRules #FoodGuilt #HealthyMindset #EDRecovery #NeuroaffirmingCare

🥐✨ Homemade Custard Scrolls ✨🥐

Today I made these delicious custard scrolls using a simple two-ingredient dough and some homemade custard. They’re perfect for a cozy treat or a fun baking project! Here’s how to make them:

Ingredients:

• Dough:
• 1.5 cups self-raising flour
• 1 cup Greek yogurt
• Custard:
• 2 tablespoons custard powder
• 1 tablespoon sugar
• 2 cups milk

Instructions:

1. Make the dough: In a bowl, mix 1.5 cups of self-raising flour with 1 cup of Greek yogurt until a dough forms.
2. Prepare the custard: In a saucepan, blend 2 tablespoons of custard powder and 1 tablespoon of sugar with a little of the 2 cups of milk to make a smooth paste. Stir in the remaining milk. Bring to the boil over medium heat, stirring constantly until the mixture thickens. Remove from heat and let it cool slightly.
3. On a floured surface, roll out the dough into a rectangle.
4. Spread the prepared custard evenly over the rolled-out dough.
5. Roll the dough up tightly from one end to the other to form a log. Cut the log into scrolls about 1-inch thick.
6. Place the scrolls on a baking tray lined with parchment paper. Bake in a preheated oven at 180°C for 25 minutes or until golden brown.

Enjoy these warm, comforting custard scrolls with a cup of tea or coffee! ☕️✨

#BakingAtHome #CustardScrolls #EasyRecipes #HomemadeTreats #BakingJoy #ComfortFood #NeuroaffirmingNutrition #ADHDfriendly #AutismDietitian

Recovery from ARFID is a journey, and it’s important to remember that progress looks different for everyone. If adding new foods isn’t your focus at the moment, that’s completely okay. Here are some other important goals to celebrate:

✨ Building a positive relationship with food
✨ Reducing anxiety around mealtimes
✨ Finding comfort in familiar foods
✨ Ensuring you’re getting enough nutrition from the foods you do eat

Every step forward, no matter how small, is a victory. Celebrate your progress and know that you’re doing great just as you are. Remember, it’s not about how quickly you introduce new foods, but about feeling safe, supported, and nourished on your journey. 💙

#ARFIDRecovery #EatingDisorderSupport #NeuroaffirmingNutrition #ADHDfriendly #AutismDietitian #CelebrateProgress #MentalHealthMatters #NourishYourself

🌟 Rocky Road Reimagined! 🍫🍿

Inspired by @nutritionbycarly , I whipped up this delicious Rocky Road with a twist. It’s made with just three simple ingredients:

✨ 200g dark chocolate
✨ 2 cups popcorn
✨ 1 cup nut, dried fruit and seed mix @ritasnutshop

Here’s how to make it:

1. Break the dark chocolate into pieces and melt it gently using a double boiler or microwave in short bursts, stirring frequently until smooth.
2. In a large bowl, combine the melted chocolate with the popcorn and nut/seed mix. Stir until everything is well coated.
3. Spread the mixture evenly in a lined baking tray. Refrigerate for at least 2 hours or until firm.
4. Once set, cut into squares or bite-sized pieces and enjoy your homemade Rocky Road!

Perfect for a quick and tasty treat! 🍫✨

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@cmnutrition__

ARFID SUPPORT THAT ACTUALLY MEETS YOU WHERE YOU'RE AT

ARFID can feel confusing and isolating — especially if you’ve been told you’re just a ‘fussy eater’ or you don’t look like you have an eating disorder. If you’re avoiding certain foods, feeling anxious around meals, or struggling to get enough variety or nutrition, you’re not alone — and there is support.

Learn More

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Please feel free to email or text me or fill out the form with any questions you have.

hello@cm-nutrition.com

0470 296 100

Food support for real life Support for ARFID, Eating Disorders, ADHD and more - without pressure, shame or rigid rules FITZROY appointments + after-hours telehealth available

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ARFID SUPPORT THAT ACTUALLY MEETS YOU WHERE YOU'RE AT

Ready to Book?

GET IN TOUCH

Food support for real life

Support for ARFID, Eating Disorders, ADHD and more - without pressure, shame or rigid rules

FITZROY appointments + after-hours telehealth available