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The Good Nutrition Co., founded by Nicole Dynan in 2013, is recognised as one of Australia’s largest telehealth nutrition providers. Having consulted to over 30,000 individuals via telehealth, our team of Accredited Practising Dietitians have expertise across a range of areas including general healthy eating, medical nutrition therapy, weight management, women’s health, men’s health, family nutrition, gut health and food intolerance and lifestyle and sports nutrition. Our dietitians value a patient-focused, evidence-based approach to nutrition care, and strive to provide the highest quality service possible to help our clients achieve a better quality of life.

When Nicole established the business eight years ago, she had a simple goal: To help people eat and perform at their best by rebuilding their confidence and connection with food.

The Good Nutrition Co. maintains a network of busy private practice clinics across Sydney and is the global nutrition supplier to Australia’s largest Employee Assistance Program (EAP) provider.

In her spare time, Nicole is a guest lecturer for The University of Sydney, The University of NSW and media spokesperson for Dietitians Australia.

All our dietitians are available for telehealth consultations via phone or video.

Ingredients

2 slices bread
Extra virgin olive oil
¼ cup parmesan cheese, grated
½ can chickpeas, rinsed and patted dry with paper towel
300g tub store-bought pumpkin soup
1 tbs cream

The Method

Preheat oven to 180 degrees Celsius. Line a baking tray with baking paper and place bread on tray. Drizzle with olive oil and scatter over cheese. Cook in oven for 15 minutes, or until cheese is melted and bread is toasted.
Meanwhile, heat a quarter of a cup of oil in a pan on a medium-high heat. Add chickpeas. Sautee for 10 minutes or until chickpeas are crispy.
Microwave soup according to packet instructions. Top with crispy chickpeas and a drizzle of cream. Serve with warm cheese toast.

Tips

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Nutrition Per Serving

Ingredients

2 tbs milk powder
Full cream milk (quantity specified on porridge sachet instructions)
Porridge sachet
1 tbs chia seeds
1 tbs chia seeds
1 tbs peanut butter Honey
Fresh berries, optional

Method

Stir milk powder into milk.
Prepare porridge according to sachet instructions using milk and milk powder mixture.
Stir through chia seeds and serve with peanut butter and honey drizzled over the top. Add berries, if desired.

Tips

Nutrition Per Serving

Ingredients

1 tsp mayo
½ avocado, mashed
2 slices wholegrain bread
40g cheddar cheese
1 cup lettuce leaves, washed 3 slices canned beetroot
½ carrot, grated
½ cucumber, sliced thinly

Method

Spread mayonnaise on one piece of bread and avocado on the other. Place topping side up on a chopping board.
Add cheese and salad ingredients to one piece of bread, then sandwich with the other slice of bread. Serve immediately.

Tips

Nutrition Per Serving

Ingredients

Method

Combine all ingredients in a blender and blitz until smooth. Serve immediately.

Tips

Nutrition Per Serving

Ingredients

2 eggs
1 tbs cooking cream
1 tbs extra virgin olive oil
1 tomato, chopped
50g leg ham, diced
20g grated cheese
Salt, pepper and finely chopped parsley, optional

Method

Combine eggs and cream in a small
mixing bowl. Set aside.
Heat oil in a small pan over medium heat. Add tomatoe and cook for 3-4 minutes until juices have evaporated. Add ham and cook for a further 2 minutes.
Pour egg mixture into the pan and tilt the pan to ensure even distribution. Cook for one minute. Using a flexible spatula, gently lift the edges away from the pan and at the same time, tilt the pan to allow the uncooked egg mixture to flow underneath the cooked egg. Once firm enough, flip the omelette and continue cooking until cooked through. This step should take about 4 minutes in total.
Scatter cheese over the omelette. Fold the omelette in half and transfer to a plate. Season with salt, pepper and parsley if using. Serve immediately.

Tips

Nutrition Per Serving

Ingredients

3 eggs
1 tbs cream
1/3 cup grated cheese
½ avocado, sliced
1 tomato, sliced
1 wholegrain wrap
1 tbs extra virgin olive oil

Method

Whisk eggs, cream and grated cheese in a small mixing bowl until well combined. Set aside.
Arrange avocado and tomato along the middle of the wrap. Set aside.
Heat oil in a medium fry pan over a low-medium heat. Add egg mixture and gently push the mixture around the pan with a flexible spatula until cooked through.
Add scrambled eggs to the centre of the wrap. Fold the wrap and serve immediately.

Tips

Nutrition Per Serving

Ingredients

1 potato, peeled and sliced into 2cm rounds
1 small sweet potato, peeled and sliced into 2cm rounds
1 small onion, finely chopped
1½ cups grated cheese
3 bacon eyes, diced
3 tsp dried Italian herbs
¼ cup cooking cream
2 x 150g portions lean beef steak
Salad leaves, to serve
Extra virgin olive oil

Method

Preheat oven to 200˚ C and lightly grease a small baking dish.
Place one third of the potatoes on the bottom of the dish, followed by one third each of the onion, cheese, bacon and herbs. Repeat each layer twice, to form three layers. Pour over cream, then cover in aluminium foil and bake for 90 minutes.
Remove foil and bake for a further 20 minutes, or until cheese is golden.
Meanwhile, heat griddle pan over medium-high heat and cook steak to your liking.
Serve with salad leaves dressed in extra virgin olive oil.

Tips

Nutrition Per Serving

Ingredients

1 sweet potato, peeled and chopped into eighths
1 tbs butter
1 tbs cooking cream
Splash of milk
4 tbs extra virgin olive oil
1 onion, finely diced
1 celery stick, finely diced
1 carrot, finely diced
1 small red capsicum, finely diced
2 cloves garlic, minced
1 tsp dried thyme
1 small zucchini, diced
1 x 420g tin no-added-salt red kidney beans, drained and rinsed
½ cup frozen peas
250g lean beef mince
1 tbs tomato paste
½ cup chicken stock
1 tbs Worcestershire sauce
1 cup freshly grated parmesan cheese

Method

Preheat grill to 200˚ C.
Place sweet potato in medium-sized saucepan and cover with water. Bring to the boil and boil for 10 minutes, or until the potatoes are cooked through. Drain the potatoes, then mash with 1 tbs butter, 1 tbs cooking cream and a splash of milk, and season with salt and pepper.
Heat 3 tbs oil in a deep frying pan over low-medium heat. Add onion, celery, carrot and capsicum and sauté for 10 minutes. Add garlic and thyme sauté for a further minute. Add zucchini, beans and peas and cook for 5 minutes, stirring occasionally.
Push vegetable mixture to one side of the pan and add 1 tbs oil. Add mince and cook for 5 minutes, or until cooked through, while using a wooden spoon to break the mince apart.
Add tomato paste and stir through. Add stock and Worcestershire sauce and season with salt and pepper. Mix and pour into a quiche pan.
Add mashed sweet potato to the top of the beef and vegetable mixture. Use the back of a fork to spread the potato evenly across the top. Top with cheese and place under the grill for 20 minutes, or until golden brown.

Tips

Nutrition Per Serving

All our dietitians are available for telehealth consultations via phone or video.

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