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desi carlos dietitian

There And Back Again…A Greek Girl’s Tale

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Ladies…as busy women and mothers, life is a bit of a rollercoaster. You know what? Sometimes, our health can take a backseat while we are frantically ‘doing’ so much. As…

Healthy Tips for the Christmas Season

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Christmas can be a difficult time to eat well. Enjoying yourself shouldn’t mean undoing all the positive changes you’ve made throughout the year. By being careful with your choices you…
mediterranean chicken breast casserole

Mediterranean Chicken Breast Casserole

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Casseroles in a traditional Mediterranean diet are packed with flavour, with the use of herbs and beautiful produce like capers and olives over salt and cured meats. This makes them…
dental health

Oral Health and Nutrition

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Did you know, that your diet directly impacts your oral health? The health of your teeth and gums can be influenced by your diet and nutritional status, right through your…
food secret weapon against diabetes

Food A Secret Weapon Against Diabetes

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Do you or someone you love have symptoms of diabetes? Or perhaps you have a family history? Or maybe that little voice in the back of your mind is saying…
foods for preventing cancer

Diet and Bowel Cancer Prevention

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You may not know, that bowel cancer is the nation’s second biggest cancer killer. Although your risk of cancer increases as you get older, its important to know that you…

What is the Most Nutritious Diet Plan?

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Diet. It’s that one word many people from all around the world are all too familiar with. You may have either partaken in a diet, (often many times over) know…

How To Choose Your Food To Get The Most Out Of Your Workout

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It’s a no brainer that diet and exercise are both crucial to your well-being and a common myth is that you shouldn’t eat before a workout to burn more fat.…
two greek girls cooking demo

Winter Warmers Cooking Demo with Two Greek Girls Cooking

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Do you struggle to stay on a healthy eating plan over the winter period? Reach for the comfort food a little too often? Winter is a bit like that sometimes.…
easter bliss balls

Beat the Chocolate Cravings! Healthy “chocolate” bliss balls for Easter

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The Easter bunny is on his way and that means chocolate is literally everywhere at the moment. When you have a particular eating plan in place, it can be quite…

The Need To Know On Food Intolerances

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Although food intolerances affect at least 3.7 million Australians, it can be a difficult concept to understand and is sometimes poorly understood by doctors as well. There is a lot…
healthy mini muffins

Banana Blueberry Oat Mini-Muffins

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Prepping for the day ahead can be difficult, especially if your household is a busy one. Sure, you can and should, always throw in some fruit and maybe some diced…
healthy-indulgent-valentines-day-meal-ideas

5 Healthy Yet Indulgent Valentine’s Day Meal Ideas

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Treating your loved one doesn’t have to mean sending them to an early grave! As Dietitians we often get asked about healthy meal ideas for special occasions. When it comes…

Back to school nutrition

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Teachers Inspecting School Lunch Boxes… Let’s get these healthy Lunch Boxes Sorted! by Dietitian Desi Carlos APD AN www.treeoflifenutrition.com.au . Is this really yet another responsibility we are adding to…

12 Mindful Eating Tips for Christmas Festivities

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- by Tree of Life Nutrition psychologist, Dorothea Vallianos . 1. Give yourself permission to eat ALL foods. Focus on health, not weight loss. 2. Maintain regular eating patterns. Don’t…

5 simple tips for a happy and healthy festive season

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With the festive season upon us, it is easy to get caught up in the festivities and overindulge. To help get through this time, we have come up with some…

How to boost your immunity this winter

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Winter is well and truly here, and these colder months can provide a challenge with maintaining a healthy lifestyle. Staying well-nourished is important to keep our hard-working immune system firing…

Chickpea energy balls

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Energy balls are a healthy snack option, but they are often high in kJ due to the amount of nuts and dried fruits in them. Making them with chickpeas, reduces…

Dark chocolate bark

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After a healthy and easy chocolate treat? We like to use dark chocolate as it is high in antioxidants, and is lower in added fats and sugars than milk and…

Cauliflower mash

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Creamy and comforting, this is a twist to the original side dish. Lower in carbs and kJ, cauliflower is a great alternative to the much-loved potato. For a low-FODMAP option,…

Banana, honey and walnut loaf

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This sweet and nutty loaf is a delicious afternoon delight, served with hot tea or coffee. If there is any leftovers, slice some up and pop into lunchboxes, or toast…

Spicy chickpea, tomato and quinoa soup

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This soup is bound to warm you up on a cold winters night. Packed with nutrients, it's a great way to get 2-3 serves of vegetables from this dish, and…

New exercise physiologist – Brent

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Meet Brent, our exercise physiologist, working from our Tree of Life Nutrition clinic in Woolloongabba. We asked Brent a few questions about the benefits of exercise physiology, and how his…

Easter Survival Guide

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There are many temptations during Easter that test our willpower and waistline. It is an indulgent season, but fear not – we have compiled a list of tips to help…

Roasted spicy cauliflower with tahini sauce

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Serves 4 Ingredients: 1 head cauliflower, broken into florets olive oil 1 teaspoon ground cumin 1 teaspoon dried coriander 1 teaspoon smoked paprika sprinkle of dried chili flakes ½ cup…

Japanese pancakes

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Japanese pancakes, or okonomiyaki, are a delicious option for a light lunch, but don’t be fooled by this picture. When I attempted these babies, they turned out to be more…

Desi explains almond milk

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  Desi had a quick chat this morning with Bianca, Terry and Bob from 97.3FM to talk about almond milk. Clink on audiofile below to hear Desi's advice on the…

Mediterranean stuffed mushrooms

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Serves 2 people   Ingredients: 4 Portobello mushrooms 1/2 onion 1 cup shredded kale (or spinach leaves) 1 cup brown rice (cooked) 400g can crushed tomatoes 1/2 red capsicum 2-4…

Desi explains supplements

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  Supplements and vitamins are hot topics at the moment. Here is Desi's response to the dietary role of supplements, from her on-air conversation with Bianca, Terry and Bob from…

5 tips to maintain motivation

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Whether it is staying inspired to continue with a New Year resolution, diet change, elimination diet, or just being healthier, maintaining motivation to achieve a nutrition goal can be a…

The No-Diet Diet

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In case you missed it, here is the audio file of Desi’s conversation with Bianca, Terry and Bob from 97.3FM, where she reviews the latest diet trend talked about in…

Salmon with herb, walnut & chilli salsa

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Ingredients 80g pitted green olives, halved ¾ cup chopped fresh coriander 1/3 cup chopped fresh basil 60g dry roasted walnuts, coarsely chopped ½ red onion, finely chopped 1 long fresh…

Apple & Thyme Turkey Breast

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Ingredients 3kg boneless turkey breast 1 cup cooked brown rice 1 cup breadcrumbs 1 green apple, grated ½ cup dried apricots, chopped ½ cup chopped pecans ½ red onion, finely…

Prawn & Mango Salad

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Ingredients 1 butter lettuce 1 cup rocket 1 cup snow pea sprouts 1 bunch coriander, chopped 1 lebanese cucumber, sliced ½ red onion, finely sliced 1 kg cooked prawns, peeled…

Chicken, Apple & Bocconcini Salad

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Ingredients 500g skinless chicken breast 2 Tbsp extra virgin olive oil 1.5 Tbsp honey 2 tsp wholegrain mustard 1 tsp lemon juice Mixed lettuce leaves 1/4 cup chopped chives 1…

Desi’s Greece Trip – Travelling to Greece and visiting Athens, Rhodes and Santorini!

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The anxiety I felt leading up to my holiday in Greece was crazy. I often think of my mother travelling in a boat for a month to come to Australia…

Tuna Pasta Salad

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Ingredients 500g packet pasta shells (wholemeal ideally or a mixture of wholemeal + white) 500g packet frozen peas 400g tinned tuna 2 green onion 2 Tbsp low fat mayonnaise 3/4…

R is for Rehabilitation foods

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Most people usually will have an injury from a sport or movement related activity at least once in their life. And they can be incredibly frustrating as it prevents you…

Quinoa Tabouli Salad

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I had this recipe given to me by a fellow Dietitian and it is delicious. Perfect to take along to weekend barbecue or have with dinner as it starts to…

Q is for Quinoa

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Quinoa seems to have stolen the spotlight the past few years as a superfood. Although I’m not a big fan of saying a food is a ‘superfood’, quinoa does bring…

Chicken Paella

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Ingredients 1 cloves garlic + 1 onion Fresh flat leaf parsley 70g quality chorizo 2 skinless chicken breasts extra virgin olive oil 1 tsp sweet smoked paprika 1 red capsicum…

P is for Protein

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Protein: 1 of the 3 macronutrients of our diet along with carbohydrates and fats. It’s important to have an adequate intake in your diet to retain lean muscle mass and…

Melbourne Cup Day

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Well it’s a week today until one of the biggest sporting events on the calendar…Melbourne Cup. And for most of us it doesn’t quite involve much sport but more socialising…

O is for Oils

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Oils, a very interesting topic of discussion the last few years. And boy can it get confusing. Olive oil, grape seed oil, coconut oil, macadamia oil, sunflower oil, the list…

Sweet & Sour cravings…why?

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Desi had a quick chat with Robin, Terry & Bob on 97.3FM yesterday morning all about sweet & sour cravings. The audio file is below for those of you who…

N is for Nuts

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A great snack idea, a crunchy addition to a salad, a great toast topping when made into a spread form (e.g. peanut butter or almond brazil & cashew butter). Such…

M is for Mediterranean Diet

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Mediterranean Diet is different to other diets. instead of including restriction, elimination of food groups and health claims without evidence, the mediterranean diet is more of a lifestyle and includes…

L is for Label reading

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Fat free, sugar free, superfood, nutrient extractor – you’ve got to hand it to the marketing guru’s, they know how to catch your eye when choosing a food product! What…

K is for Kickstarting your spring regime

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Can anyone believe its already September, this year is just flying by! And since Spring has now arrived on our doorstep what better time to start changing your routine up…

J is for Juicing

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Juicing is a great way to get a good dose of vitamins & minerals so a lot of people often grab a juice if they feel like they might be…

I is for Iron

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One of the most common deficiencies in the world, particularly in women, is iron deficiency. The role of iron is your body is to transport oxygen around (attached to haemoglobin…

3 Nutrition Tips for Bridge to Brisbane

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Carbohydrates are what will fuel you for your run. Given the run is 5km or 10km you don’t need to worry about carbohydrate loading in the days prior though. Have…

H is for Hydration

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‘I drink at least 1L of water per day, that’s so much’, is often what I hear from a lot of clients. Don’t get me wrong, 1L is a lot…

New look for Tree of Life Muesli… Our new and improved recipe!

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We have been making our very popular muesli for more than 10 years. It was now time to make some required changes to our muesli. 1. Moved to all Australian…

G is for Grains!

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There has been a lot of interest around grains the past few years particularly by certain individuals or diets that preach that grains shouldn’t be included in our diet. Often…

A day at the Ekka…

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It's only one day! Let's just treat ourselves, burgers, Dagwood dogs, fairy floss, strawberry cream ice cream! After all it's tradition. Right? The Ekka appears to definitely be a day…

F is for Fibre!

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Why is fibre so important to have in our diet? How can I get more fibre into my diet? These are questions I am often asked by patients. Fibre is…

Muesli Muffins

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Muesli Muffins Homemade muffins are a great mid morning or afternoon snacks - you know exactly what is put in them, so you can make sure there are no hidden…

E is for Exercise

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Regular exercise can enhance your health and improve your body composition. I​f you want to to be healthy, exercise is key. ​The benefits of regular physical activity are well established…

D is for Dairy!

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Most people know that dairy products provide our bodies with a great source of calcium, which is important for building and maintaining strong bones. What they may not be aware…

Pumpkin & Lentil Lasagne

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Ingredients 1 tbsp extra virgin olive oil 1 brown onion 2 garlic cloves 400g pumpkin 400g lentils ¼ cup vegetable stock (try a salt reduced) Tomato Passata – substitute for…

C is for Cholesterol

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Cholesterol can be a confusing and sometimes scary topic, particularly if you have had a recent blood test and your cholesterol levels have increased and you’re unsure why or how…

B is for Bananas!

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What is so great about bananas? People seem to either love them or hate them, I for one love them and you’ll always find me including banana in my breakfast…

Zucchini Slice

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An easy recipe you can cook up and use for lunch for the week with a side salad. It goes nicely with a spoonful of natural greek yoghurt as well!…

A is for Antioxidants

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What is an Antioxidant? Why is it important to include these in our diet? Our body naturally produces free radicals. These free radicals can over produce in numbers during times…

Grocery shop like a Dietitian

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Often a question that patients will ask me is what do you eat, where do you shop at and what sorts of foods do you have in your shopping trolley.…

Zucchini Porridge

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That's right. Zucchini porridge. I can already assume what you're thinking... but just hear me out! This porridge is one of the creamiest you will taste AND you get an extra…

Vegetable Korma Curry

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Vegetable Korma Curry 1 teaspoon olive oil 1 large brown onion, sliced 2 cloves garlic, crushed 1 tablespoon garam masala 1 teaspoon turmeric powder 1 red chilli, finely chopped (optional)…

Ratatouille

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Ratatouille 1 Large or 2 small eggplants diced 8 Cloves of garlic fried in olive oil til golden ½ White onion (diced) ½ Spanish onion (diced) 1 Medium zucchini (diced)…

Beef Rissoles with Beetroot Salad

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Beef rissoles with beetroot salad (Serves 2) Ingredients 220g lean beef mince 1 clove garlic 2 tsp ground cumin Cooking oil spray (canola or olive oil) ½ x 425g can…

Herbed Lamb Burgers

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Herbed Lamb Burgers (serves 4) Ingredients Wholemeal/multi-grain bun Salad Leaves Lamb Patties 500g lean minced lamb 4 spring onions, finely chopped 2 cloves garlic, finely chopped 1 small red chilli,…

The Truth About Coconut Sugar

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The Truth About Coconut Sugar Super foods, super foods, super foods! It’s been the latest trend in the health food market for the past few years but the supposed health…

Fish with Tomato and Basil Sauce

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Fish with tomato and basil sauce 4 fish fillets 2 punnets of cherry tomatoes 4 cloves garlic, finely chopped 1 bunch of basil, roughly chopped Sugar Extra virgin olive oil…

Chewy Honey and Oatmeal Biscuits

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Chewy Honey and Oatmeal Biscuits (Makes 16)   Ingredients 2 ½ tablespoons low fat Nuttelex or low fat cooking margarine ¼ cup castor sugar 1 egg ¾ tablespoon honey ½…

Tandoori Chicken Kebabs + Raita Dressing

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Tandoori chicken kebabs, raita, salad Tandoori Chicken 800g chicken breast fillet, diced 2 tablespoons natural yoghurt 2 tablespoons tandoori paste 2 teaspoons lemon juice 1 clove garlic, finely chopped Combine…

Hot and Sour Prawn Soup

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Hot and Sour Prawn Soup Ingredients: 1 teaspoon olive oil 1 red onion, finely diced 1-2 small red chillies, finely chopped 1 clove garlic, finely sliced 1 stick lemongrass, bruised…

Eating Out Guide

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Our top healthy tips for eating out! Eating out shouldn’t be an excuse for unhealthy eating, nor should it come as a burden for those watching their weight. Follow our…

Gluten Free Blueberry Lemon Muffins!

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Makes 12 Ingredients 2 cups almond meal 2 teaspoons baking powder (gluten free) ½ cup caster sugar 3 tablespoons buttermilk 2 eggs (beaten) 2 teaspoons vanilla extract Rind of 1…

Moist Orange Almond Cake!

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Ingredients 2 large oranges 6 eggs 250g ground almonds 1 tsp baking powder (gluten free) 250g raw sugar Honey yoghurt (optional for serving)   20cm spring form pan   Method…

Now taking pre-orders!

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After 18 months of hard-work, we have finally sent our cookbook off to the printers and are now accepting pre-orders! Give us a call on (07) 3891 6199 to order your…

Mediterranean Nourish Workshop 2.0!

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Due to popular demand we'll be hosting a second Mediterranean Nourish Workshop on Saturday 7 May. We'll be presenting as Two Greek Girls Cooking, keeping in theme with the upcoming launch of our cookbook Mediterranean…

Foodies’ Guide to Stanthorpe

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A word from Desi...Eating her way through The Granite Belt (Stanthorpe) - food, wine and exercise! For foodies like me, Stanthorpe is a local retreat for relaxation, warm atmosphere, good wine…

5 Options for Healthier Sushi

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Sushi, the age old traditional Japanese food, is highly popular in western culture and comes in in all shapes, sizes and flavours. So depending on what you order, it can…

Plant based sources of IRON!

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Image sourced from: http://dailyhealthpost.com/5-important-nutrients-you-could-be-lacking/

My Big Fat Greek Diet

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With the recent release of my Big Fat Greek Wedding 2, we thought we’d shed some light on the highly researched and publicised Mediterranean Diet. Studies have shown it has…

Mum’s Famous Carrot Cake

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Ingredients Cake 1 ½ cup grated carrot ½ cup walnuts 2 eggs ½ cup caster sugar ¾ cup vegetable oil ½ tsp vanilla 1 cup wholemeal flour 1 tsp bicarbonate…

Mediterranean Nourish Workshop

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Join us Saturday 16 April for our inaugural presentation as Two Greek Girls Cooking. Our first Nourish Workshop for 2016 will have a Mediterranean focus, keeping in theme with the upcoming launch of…

Unrefined Hot Cross Buns

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Unlike your traditional hot cross buns, our recipe gives the buns a nice crunch to the exterior yet leaves a soft, fluffy centre. We’ve removed the refined sugar so you can…

Effortlessly slim you say?

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We’ve all wondered how some people just appear effortlessly thin however when it comes down to it, there is no magic pill or quick fix. The formula is all about…
Kate Feely

Our new Dietitian has joined the team with additional clinic locations

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The newest Dietitian to join the Tree of Life Nutrition team is Kate Feely. She is an Accredited Practising Dietitian, Associate Sports Dietitian & ISAK Level 1 Anthropometrist. Kate has…

Healthy Banana Muffins

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Healthy banana muffins - a great fibrous snack for school lunches or when you're on the go! Makes 12 Ingredients  ⅓ cup low fat yoghurt  ¼ cup honey 2 tbs chia…

Homemade Tzatziki

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Homemade Tzatziki, just the way mum makes it! 500g low fat natural Greek yoghurt 2 x cucumbers 2 x garlic cloves (average size) ¾ tbs extra virgin olive oil 1…

Happy, healthy workplace!

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It’s a simple fact that people enjoy being around other happy, healthy people. By promoting such a philosophy within your own office will have positive flow on effects to all…

Getting the protein you need in a vegetarian diet

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Following a vegetarian diet can be great for your health, but is it important you are getting adequate protein into your diet. The building blocks of protein are called amino…

Australia’s Healthy Weight Week 2016

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This week is Australia's Healthy Weight Week - an initiative from the Dietitians Association of Australia to educate the Australia community about healthy eating and/or how to achieve a healthy…

Smart Snack Solutions

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Everyone is now back into their routine, the work schedule begins again, kids are back at school, uni is about to start back and life is busy! It’s sometimes hard…

Getting the edge over your competitors – Sports Nutrition

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Appropriate nutrition is crucial for sports performance, training and recovery. If you don’t give your body the correct fuel, it won’t perform to the best of its ability. Think of…

Berry Smoothie Bowl

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Ingredients: 1 banana 1/2 cup frozen berries 250ml low fat milk 75g natural yoghurt ice cubes   (Toppings) 2 tbs oats 1/4 cup berries 2 2tbs cacao buckinis   Method:…

8 ways to sneak some veggies onto your child’s plate

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Children can be fussy eaters, and veggies arent always their favourite dish. Here are some sneaky ways to get some more veggies into their diet without serving up a whole…

Mindful Eating

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Mindful eating, by definition, is to eat with intention and awareness. In a diet-obsessed era, and a society with an overabundance of food, we tend to mindlessly overeat, particularly when…

Aussie Aussie Aussie, Oi Oi Oi!

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Australia Day is just around the corner and for most of us it’s a day with good friends near a pool or the beach with plenty of barbeque meats, ice…

Keeping your New Year’s resolutions on track

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Christmas is over and the new year is here, with Australia Day only around the corner the party season is coming to a close, so it’s the perfect time to…

Ricotta Christmas Cake

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Ingredients 250gm ricotta cheese 1 tsp bicarb soda 1.5kg mixed fruit ½ cup red glace cherries ¼ cup honey ½ cup blanched almonds 1½ cups juice (orange/pineapple – unsweetened) 2¾…

New Zealand Adventures

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Travelling to the home of the ‘All Blacks’ New Zealand You would certainly forgive me if I thought the All Black Flag was the national flag of NZ. There were…

Surviving Eating Out during the Festive Season

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Surviving Eating Out during the Festive Season Our Top Tips; Plan ahead Think about your night out. Perhaps enjoy a light meal before the event or maybe bring something healthy…

Coping with Christmas

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If it were just Christmas day when we enjoyed feasting upon rich food and drink, there wouldn’t be a problem.  However Christmas/New Year celebrations usually begin in early December and…

Cooking Demonstration & Nutrition Seminars

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At Tree of Life Nutrition we are passionate about passing on our knowledge of nutrition and how you can apply that to your everyday life. We recently had the opportunity…

Two Greek Girls Cook Book

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We are excited to announce that Tree of Life Founder Desi Carlos & Dietician/ Nutritionist Lisa Peterson have started working on a Mediterranean inspired cookbook "Two Greek Girls". The book…

Powering Through The Festive Season

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This festive season pack your XMAS menu full of superfoods and experience a healthier XMAS break. These low GI foods packed with fibre, vitamins, minerals, essential amino acids and omega-3…

Truth About Grains

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With all the negativity around grains and cereal products in the media, people are starting to ask themselves- Are grains good for me or not? The answer is very clear,…