Pancakes are often seen as a treat food & considered "naughty", because they are usually low in nutrients & high in poor quality carbohydrates that spikes your blood sugar, leaving you tired & craving more sugary foods a couple of hours later. These pancakes are my kids favourites & I'm more than happy to make them [...]

I love summer time as it means delicious salads are back on the menu. This salad is just a mix of ingredients I had in my fridge & cupboard at lunchtime today. Lunch is often a forgotten opportunity to get extra veggies in. I always aim for at least 5 different veggies at lunch & [...]

Want to hide some vegies in your next batch of muffins & enjoy a nutritious and delicious snack with no added sugar? Try this quick, tasty muffin recipe with a twist, which is rich in antioxidants, fibre and is really quite satisfying. Pumpkin is the key ingredient here making these muffins naturally sweet & a [...]

These delicious mouthfuls of goodness make a lovely treat or school lunchbox snack & are perfect for small hands and portion control. They are packed with natural energy in the form of dates, & have great fibre, vitamins & minerals from the whole orange (skin & all) & wholemeal flour. The natural yoghurt adds calcium, [...]

Vegetable & fruit smoothies are an easy way to get essential immune boosting nutrients into your body in a quick & tasty way. The trick is to blitz or blend them up rather than just juicing them, because otherwise you end up losing all the important fibre that helps with the health of your digestive [...]

I am mother to 3 young & enthusiastic triathletes in training, including my 10 year old daughter who swam in her first 1km ocean swim at Forster on Sunday. Her courage and determination & the fact that she was physically capable of participating gave me more reason to smile than her crossing the line 11th [...]

Are you sometimes confused about what to eat and how much? Do you think you are eating the right food for your body, but are not seeing the results you think you should? SIZE DOES MATTER! (Portion size that is!) Fabulous nutritional options such as nuts & seeds have many nutrients essential to our health [...]

Hi, I'm Melissa Boucher. Welcome to Nourish with Zest Nutrition and Wellbeing Clinic. As a Clinical Nutritionist, mother of 3, and competitive triathlete, I established Nourish with Zest in order to Empower, Inspire and Motivate people (particularly women) to put their health and wellbeing first. I want to share my knowledge and strategies to help [...]