What food is being celebrated?

June 16th - Bowel Cancer Australia’s Red Apple Day

What is bowel cancer?

Bowel cancer, also known as colorectal cancer, can affect any part of the colon or rectum; it may also be referred to as colon cancer or rectal cancer, depending on where the cancer is located. The colon and rectum are parts of the large intestine.Bowel cancer affects men and women, young and old. Australia has one of the highest rates of bowel cancer in the world; 1 in 13 Australians will develop the disease in their lifetime. Bowel cancer is Australia's second deadliest cancer.

Wholegrains and dietary fibre.

Consuming wholegrains and foods containing dietary fibre decreases the risk of bowel cancer. Eating 3 servings (a total of 90 grams) of wholegrains a day, such as brown rice or wholemeal bread, can reduce the risk of bowel cancer by 17%. Apples are also full of fibre and antioxidants.

Fill two-thirds or more of your plate with wholegrains, vegetables, fruits (such as apples), beans and nuts and no more than one-third with animal protein such as poultry or lean red meat.

Don’t stop it, swap it!

Monthly Digest;

Curry Puffs

Curry Puffs had become a forgotten memory I think for many because they seem filled with heavy ingredients but here they are filled with healthy ingredients!  We have used bought puff pastry (quick and easy)  for these curry puffs , filled them with vegetables and cooked them in an air fryer; no oil. Very healthy indeed!

Our Staff at The Innovative Dietitian

Charmmy Cheng

MND Flinders University, BSc (Human Nutrition) Ulster University, B.Des Griffith University

Charmmy is an enthusiastic dietitian with a wide range of skills. She is originally from Hong Kong and came to Australia in 2014. She was a cooking instructor and specialised in bakery and Asian cuisines. She has always held a strong interest in healthy cooking and curious about the health benefits of different foods, her passion in cooking and food aroused her interest in studying nutrition and to be an Accredited Practicing Dietitian.

Charmmy studied Graphic Design, Human Nutrition and completed her Master degree of Nutrition and Dietetics in Adelaide. Living in different countries for years such as Hong Kong, UK and Australia has given Charmmy sound knowledge in meal planning, diet modifications, and texture modifications, to meet  our clients’ special needs.  She encourages people to enjoy a good variety of food in their diet and discover great food around in their life. By combining professional cooking skills and use of food technologies, Charmmy surprises  her clients by showing them that healthy food can be  delicious and look amazing. 

Beside a love of  healthy cooking, Charmmy  also loves rabbits. Her bunny rabbit is called Pringle. Charmmy believes a work life balance plays a significant role in a healthy lifestyle. She loves to spend time with Pringle.  Little Pringle enjoys his time in the backyard with the unlimited greens and fruits. He is living his best life!

“Be happy with what you have while working for what you want.” - Helen Keller

Our Clients

One of Dale’s NDIS goals was to be more independent; including in  his cooking skills. He has been working with Emma (the dietitian) and here he demonstrates his work.


  • Chose the recipe; choice and control
  • Used a Thermomix; using assistive technology
  • A healthy recipe;  Butternut macaroni (high vegetable content); healthy food choices
  • Completed the recipe independently; living skills

You go Dale!!! We, at TIDSA, are proud of your achievements!

Recipe of the month

Apple cinnamon porridge with an egg boost.

For oatmeal fans who want more fibre in their breakfast this is somewhat like a bread pudding but very tasty and easy. Oats are among the healthiest grains on earth. They’re a gluten-free whole grain and a great source of important vitamins, minerals, fibre and antioxidants. It has additional protein in the inclusion of an egg and yoghurt. You’ll get an additional 6 grams of protein by adding the egg.


1 egg

⅓ cup of milk

⅓ cup milk

⅓ cup oats (has 5.3 grams of fibre)

¼ cup finely chopped apple

1 tablespoon sugar (optional)

¼ teaspoon ground cinnamon

Dash salt (optional)

¼ cup vanilla yogurt


  1. Beat the egg and milk in a 2-cup microwave-safe bowl until blended. Stir in the oats, apple, sugar, cinnamon and salt.
  2. Microwave on high until the liquid is absorbed and the egg is set, 1 ½ to 2 minutes. Optional; You could easily modify this and use a stovetop for cooking. Combine the egg, milk, oats, apple, sugar, cinnamon and salt in a saucepan and cook over medium heat for 5-10 minutes, or until the liquid is absorbed.
  3. Stir and top with yogurt. Garnish with additional chopped apples if you wish.

This Month's TOP STORY

Iron in the diet

Iron deficiency anaemia is a common type of anaemia — a condition in which blood lacks adequate healthy red blood cells. Red blood cells carry oxygen to the body's tissues. 

Iron is part of what keeps your muscles healthy. 

You need iron for healthy hair.

Men can have low iron too. 

Iron actually has some antioxidant functions.

Iron is important for your immune system.

How can I improve my iron intake? 

Some foods can help our bodies absorb iron, while others can inhibit it. To ensure your iron is being absorbed we recommend that you:  

  • eat foods high in vitamin C with foods that contain iron  
  • cook your plant foods to improve the amount of available iron  
  • avoid having tea, coffee or calcium during or directly after having a source of iron  
  • speak to your doctor about any possible dietary interactions with your medications or herbal supplements that could impair iron absorption. 
  • Ensure that you only take iron supplements under the advice of a GP, as too much iron can also be harmful.

If you are wanting some further help in including iron in your diet, a visit to a dietitian can be the next step.  Come and see us at The Innovative Dietitian.


History of Aboriginal people;

Dharawal and their clans.

The Gweagal were also known as the "Fire Clan". They are said to be the first people to first make contact with Captain Cook. The artist Sydney Parkinson, one of the Endeavour's crew members, wrote in his journal that the indigenous people threatened them shouting words he transcribed as warra warra wai, which he glossed to signify 'Go away'. According to spokesmen for the contemporary Dharawal community, the meaning was rather 'You are all dead', since warra is a root in the Dharawal language meaning 'wither', 'white' or 'dead'. As Cook's ship hove to near the foreshore, it appeared to the Dharwal to be a white low-lying cloud, and its crew 'dead' people whom they warned off from returning to the country.[

5]The Dharawal people lived mainly by the produce of local plants, fruits and vegetables and by fishing and gathering shellfish products. The men also hunted land mammals and speared fish. The women collected the vegetable foods and were well known for their fishing and canoeing prowess. There are a large number of shell middens still visible in the areas around the southern Sydney area and a glimpse of the Dharawal lifestyle can be drawn from an understanding of the kitchen rubbish left on the midden sites.

At The Innovative Dietitian we offer a range of Dietitian Services including assisting with medical conditions, cooking in the home and providing assistive technology. We cater for NDIS/Medicare clients as well as private health clients.

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