Why a dietitian calls this cook’s day on a plate ‘deliciously nutritious’

Julia Busuttil Nishimura is a cook and author. The 36-year-old shares her day on a plate.

Credit: Simon Schluter

7.30am Two soft-boiled eggs on a piece of sourdough toast with some chopped tomatoes, mint and a drizzle of extra virgin olive oil, plus an espresso over ice with some milk.

8.30am I walk to the gym for my personal training session and drink a litre of sparkling water. After the hour is up, I eat a banana before doing some grocery shopping for recipe testing.

12pm I make a salad of tinned tuna, borlotti beans, tomatoes, cucumber, rocket and lots of mint and parsley, with a simple dressing of olive oil and red wine vinegar. I’m in-between meetings today and recipe testing for a new project, so this is my quick go-to lunch when I’m busy at home. I also drink two glasses of sparkling water.

2pm I try a piece of kuku sabzi, a Persian herb frittata I’ve been recipe testing in-between some online meetings.

2.30pm A long black coffee, plus two dates from the freezer filled with peanut butter dipped in dark chocolate and topped with sea salt.

4pm A handful of the kid’s popcorn and some of their carrot sticks.

5.30 pm Dinner is Japanese-style chicken marinated in soy, mirin and sake and roasted in the oven. We eat it with steamed rice, a cabbage and carrot salad and some miso soup. After dinner, I have a peach and some blackberries. I end the day by going for a walk with my family and drinking a peppermint tea.

Dr Joanna McMillan says:

Top marks for … A truly deliciously nutritious day. I love your ubiquitous use of herbs, including in the frittata, as these not only add flavour, but they are among the highest-ranked foods for antioxidants. Your homemade frozen treat is energy-dense, so watch quantities, but it is made from nutrient-dense foods, providing natural sugars and healthy fats.

If you keep eating like this you’ll … Nourish yourself nicely. Just watch that you don’t overeat with frequent snacks and recipe testing. On the plus side, you do stop eating early in the evening and so are achieving a good overnight fast.

Why don’t you try … Planning for only one snack mid-afternoon and aim for two to three hours without eating before dinner to ensure you are truly hungry and enjoy the meal. On recipe testing days, keep meals light with plenty of vegies for balance.

Julia Busuttil Nishimura is a current partner of Toscano Italian pizza bases.

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