Liz the Dietitian

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Liz the Dietitian Hi I'm Liz a Brisbane based Dietitian and Nutritionist. I love cooking and sharing recipes with you!

07/10/2026

For the final round of the Studio Pilates Amplify 6 Week Challenge for the year we are enjoying tastes of the world…..and this one brings a little taste of the USA to the table.
Registrations are still open, the Amplify 6 Week Challenge starts October 12!

🌮Crispy Buffalo Chicken Tacos with Creamy Ranch🌮

Macros: Calories: 501, Protein 42g, Carbs 35g, Fat 20g

Recipe Notes: Use shredded rotisserie chicken, or poach the chicken. Buffalo sauce has some heat. If you would prefer to make these with traditional taco flavours, add Mexican taco salsa and 1 teaspoon taco spice instead.

Allergy Swaps: Make this Gluten Free by choosing GF tortillas.

INGREDIENTS 
200g cooked shredded chicken breast (7 oz)
2 tablespoons buffalo sauce or more to taste (Franks RedHot is a good choice)
½ teaspoon paprika
½ teaspoon garlic powder
1 teaspoon butter 
4 flour taco tortillas 
60g shredded cheese (2 oz)

Healthier Homemade Ranch
½ cup plain Greek yogurt
½ teaspoon garlic powder
2 teaspoons lemon juice 
2 teaspoons finely chopped chives
½ teaspoon dried dill
¼ teaspoon salt
¼ teaspoon honey
1–2 tablespoons water to thin the dressing

To serve: crisp cabbage slaw salad dressed with creamy ranch dressing. Use store-bought shredded coleslaw mix, or finely shred ¼ of a cabbage with 1 spring onion, finely sliced. 

INSTRUCTIONS
1. Preheat the oven to 200C or 390F.
2. Heat a frypan on medium. Add butter until melted then add the cooked shredded chicken. 
3. Add paprika, garlic powder, salt and pepper and cook stirring for 2 mins.
4. Add the buffalo sauce, then remove from the heat. 
5. Assemble tacos on a baking tray lined with baking paper. Place the tortillas down on the tray. Sprinkle with grated cheese, then add the chicken. If you have leftover chicken, save this to add to the slaw salad.
6. Fold each tortilla over and spray/brush the top lightly with olive oil and a dusting of paprika.
7. Bake for approx 20 mins until the taco is crispy and cheese has melted.
8. Prepare the ranch by mixing all the listed ingredients in a bowl. 
9. Prepare slaw by thinly slicing the cabbage. Add some of the ranch dressing and toss to coat. 
10.  Serve tacos with ranch

17/09/2026

Save this recipe for your next busy weeknight or lazy day dinner!

Just a handful of ingredients and a delicious dinner is in the making.

You can find the Fresh Fodder x Mingle dips exclusively at Coles Mingle Seasoning . They are preservative free, gluten free and made with an olive oil base - many dips out there are not!

Greek Style Toasted Pitas

INGREDIENTS

Fresh Fodder x Mingle Spicy Capsicum and Fetta Dip
Pita/souvlaki bread
Shredded cooked chicken
Grated Mozzarella
Diced Tomatoes
Diced red onion
Baby Spinach
Dried oregano

METHOD
Prepare your pita toppings - shred chicken, dice onion and tomato, grate cheese,
Spread pita bread generously with Fresh Fodder x Mingle Spicy Capsicum and Fetta Dip.
Add grated mozzarella, chicken, tomato, red onion, baby spinach and a sprinkle of dried oregano.
Fold the pita in half and place in a heated sandwich press with a light spray of olive oil on top of the bread.
Toast until the cheese is lightly melted and the pita is golden.
Cut into wedges and enjoy.

15/09/2026

I think about bone health differently since working as a dietitian in aged care.

I see how osteoporosis and fractures can affect mobility, independence and quality of life.

It’s made me much more conscious of the things I can do now to support my own bones.

Calcium is important for maintaining healthy bones, and getting enough across your life matters.

So if you already choose almond milk, it’s worth checking whether it’s calcium fortified.
has just launched its new calcium-fortified almond milk, giving you an easy option to include calcium in your everyday routine. 

Mandolé Orchard Original Almond Milk is fortified with plant based calcium and provides 20% of the recommended dietary intake of calcium per serve.

You can find Mandolé Orchard Almond Milk in the fridge at Woolworths, Harris Farm Markets and select independents.

01/09/2026

How to make 4 trays of pastitsio in under 4 hours.

Step 1 - do it with a friend it will be more fun!

INGREDIENTS
1/3 cup extra virgin olive oil
5 onions, finely diced
1.5 heads of garlic, finely chopped
3.5kg lean beef mince
4 x 140g Mutti tins of tomato paste
5 bay leaves
1 cinnamon stick
1 tablespoon dried oregano
1 cup chopped parsley
500ml red w**e
400ml tomato passata
1 cup chicken or beef stock
1.5 tablespoons sugar

4 x 500g packs of Misko Bucantini pasta
9 egg whites
400g kefalograveria cheese, grated (Parmesan or pecorino also work)

Béchamel:
400g butter
400g plain flour
4L full cream milk
400g kefalograveria cheese (or pec/parm)
9 egg yolks
Nutmeg

METHOD
1. Make mince by sautéing onion in olive oil for 5 mins until softened on medium heat.
2. Add garlic for a further 2 mins.
3. Increase heat to high and add mince in breaking it up with a spoon the whole time as it browns to prevent lumps.
4. Add tomato paste, bay leaves, oregano, chopped parsley, salt and pepper. Cook for 2 mins.
5. Add red w**e, tomato passata, stock and sugar.
6. Bring to a gentle simmer with the lid on for at least 60 mins. Remove the lid for another 20 mins or until the liquid is reduced so it’s a thick mince mix.
7. Separate the egg yolks and egg whites in two bowls. Grate cheese now.
8. Boil pasta in salted water. We used a large stock pot and did this 2 packs at a time to not overload the pot.
9. Drain pasta really well and allow to cool until no longer steaming.
10. Toss egg white through the pasta and then the grated cheese.
11. Brush your baking dish with olive oil.
12. Add pasta to the base of the dish.
13. Top with a thick layer of mince and some grated cheese. Repeat for all your dishes. CONTINUE IN THE COMMENTS

10/06/2026

Spanakopita Frittata

Recipe from the Cook with Liz E-book available in my bio.

Serves 4 as a main, but also great as a snack - calories 335, protein 24g, carbs 10g, fat 23g

INGREDIENTS
1 tablespoon extra virgin olive oil
I onion, finely diced
2 cloves garlic, finely chopped
250g fresh baby spinach
2 spring onions, finely sliced
⅓ cup fresh dill, finely chopped
⅓ cup fresh parsley or mint, finely chopped
6-8 eggs
200g cottage cheese (smooth Riccotta is also nice)
150g feta cheese, crumbled
30g pecorino or parmesan, grated
Salt and pepper

NOTES - Frittata will keep for 3 days stored in an airtight container in the fridge. Great for meal prep, or even breakfast.

METHOD
1. ���Preheat the oven to 190C fan forced.
2. ���In a large frypan, heat extra virgin olive oil on medium.
3. ���Add diced onion and cook for 5 minutes until softened. Add garlic for a further minute.
4. ���Add baby spinach, season with salt and cook stirring the spinach until it’s wilted down well.
5. ���Remove from heat and stir in sliced spring onions (both green and white ends), dill and parsley.
6. ��In a jug or bowl, whisk eggs with cottage cheese. Season with salt and pepper.
7. ���Take a medium baking dish and spread the spinach mixture over the base. I used a 20cm x 20cm square dish.
8. ���Add crumbled feta on top and grated pecorino.
9. ���Pour over the egg mixture and stir gently to combine it.
10. ����Bake for 30 minutes, or until the egg is set and cooked through.
1l. Serve with a side salad if desired.

9 Veg Shepherd’s Pie 🥧 INGREDIENTS to make 2 large pies2 large onions, finely diced 3 large carrots, finely diced2 long ...
12/05/2026

9 Veg Shepherd’s Pie 🥧

INGREDIENTS to make 2 large pies
2 large onions, finely diced
3 large carrots, finely diced
2 long celery sticks, finely diced
3 tablespoons extra virgin olive oil
10 cloves garlic, finely chopped
2kg lean beef or lamb mince
2 zucchini, grated
500g brown mushrooms, sliced
1 heaped tablespoon dried thyme
1 heaped tablespoon dried rosemary
2/3 cup tomato paste
1 cup white or red w**e (or add more stock)
3 cups salt reduced beef stock
1/2 cup Worcestershire sauce
400g tin of brown lentils, drained
100g baby spinach (or use frozen)
2/3 cup fresh parsley, finely chopped
3kg sweet potato (or white potato/mix of both)
100g butter
1 cup milk

NOTES: add frozen peas, corn or spinach . Add or omit vegetables based on your preferences.

METHOD
1. Heat extra virgin olive oil in a large frypan on medium-high heat.
2. Add onion, carrot and celery. Cook, stirring occasionally for 5 minutes. Add garlic for a further 2 min.
3. Add mince breaking it up with a spoon to avoid lumps forming. Cook until well browned - around 8 mins.
4. Add zucchini, mushrooms, dried thyme, rosemary and tomato paste. Cook, stirring for 5 min.
5. Add w**e, stock, Worcestershire sauce and tinned lentils. Allow to simmer for 15 min and the sauce to thicken.
6. Peel and chop potatoes and add to a large pot of salted water. Boil until they are tender when pierced with a fork.
7. Drain potatoes really well. Return to the pot with butter, milk, salt and mash until smooth.
8. Stir parsley and baby spinach through the mince to wilt. Season with salt and pepper to taste. If mince needs further thickening, add a tablespoon of cornflour to 2 tablespoons of water to make a slurry - add this to the mince.
9. Transfer mince to 2 large baking dishes. Spread over mashed potato. Run a fork over the top to create texture- helps it crisp up!
10. Cooking the pie straight from hot. Grill and watch carefully as the top browns lightly.
11. Baking from cold at 180C for approximately 35 min.
12. If freezing - cool pie in the fridge then wrap tightly with cling film. Freeze for up to 3 months.

11/05/2026

Create balanced meals…one bowl at a time!

For this round of the upcoming Amplify Challenge we are Building Power Bowls. The challenge is launching May 18th so there’s still time to sign up.

By combining the right portions of lean protein, carbohydrates, plant fibre and healthy fats, you can build a meal that keeps you full, fuels your workout/recovery and supports lean muscle.

Let’s go!

Step 1- Plant fibre (the foundation)

Fill half your bowl with vegetables or salad .
- Choose colourful vegetables for greater nutrient variety

Step 2 - Lean protein (build and repair)

Fill ¼ of your bowl with lean protein
- Lean chicken or turkey
- Lean beef or pork
- Salmon, white fish or prawns/shrimp
- Tofu or tempeh

Step 3 - Carbohydrates (fuel and energy)

Fill ¼ of your bowl with slow release carbohydrates for energy
- Cooked pasta, noodles or rice
- Cooked quinoa or legumes like chickpeas or lentils
- Roasted sweet potato or white potato

Step 4 - Healthy Fats (balance)

- Add a small amount of healthy fats for hormonal health, nutrient absorption and to feel satisfied.
- Extra virgin olive oil or avocado oil
- Avocado
- Nuts/seeds, nut butter or tahini

Step 5 - Flavour (very important)

- Use plenty of lemon, lime, chilli, herbs, spices, garlic, ginger, vinegar, mustard, soy sauce, spring onion
- Add crunch and texture with a spoon of capers, sauerkraut, kimchi, pickles or gherkins
- Add a tablespoon of pesto, or another condiment like teriyaki sauce to boost flavour
- Try different cooking methods to boost flavour like char grilling vegetables

I swapped kitchens for the day and had the pleasure of hosting the cooking event with ._ It was such a fun day, we co...
30/04/2026

I swapped kitchens for the day and had the pleasure of hosting the cooking event with ._

It was such a fun day, we cooked up a storm, had many laughs and created some of my favourite recipes with premium quality extra virgin olive oil.

One recipe that we make most weeks in my house is the the Panko Crusted Salmon. The salmon get a coating of a honey/dijon/garlic sauce then a layer of panko breadcrumbs coated in extra virgin olive oil so it gets golden and crisp. Very quick to prep, it gets baked in the oven and is definitely weeknight dinner friendly. I’ll pin the recipe in the comments ❤️

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