eBooks

Our ebooks are not just full of delicious, simple, allergy-friendly recipes, but you’ll also get loads of information to support your health. Read through it to see just how powerful your choices are when it comes to food choices and the impact you can have on your health! But also know, with each ebook, you can rest assured that each recipe has been carefully selected to take the guesswork out so you know you’re filling tummies with a great foundation for health, now and for always.

The Simple Lunchbox

The Simple Lunchbox is ever-changing and growing. Check-in with us for simple, healthy and delicious inspiration to nourish your family, navigate health hurdles, help to grow happy, healthy and resilient kids (and make sure you're getting looked after too!).

Naturopathy Appointments

For additional, personalised support, book online for a naturopathy consultation here.

Not sure what it is you need yet? Read more here, ask a question here, book a complimentary 15 minute consultation here.

Contact Us

Just Healthy
164 Canterbury Road, Heathmont VIC 3135
0439 300 021
hello@thesimplelunchbox.com.au
@the.simple.lunchbox
@the.simple.lunchbox

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And imagine if you started with you...⁠ ⁠ #sle

And imagine if you started with you...⁠
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#slefcompassion #kindness #thesimplelunchbox

Packed with goodness! A zinc-rich lunchbox to keep

Packed with goodness! A zinc-rich lunchbox to keep your little ones energized and strong throughout the day. From whole grains to nuts and seeds, every bite is boosting their immune system and supporting healthy growth.⁠
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🫘 Choc Seedy Bark (recipe coming soon)⁠
🫘 Banana Brekkie Bar (recipe on the website, great for stocking the freezer)⁠
🫘 Lentil Dahl (recipe on the website, make in bulk)⁠
🫘 Boiled eggs (boil a bunch at the start of the week for great lunchbox protein)⁠
🫘 Hummus + celery (check the simple hummus recipe on the website)⁠
🫘 Berries⁠
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#zinc #zincfoods #immune #skinhealth #happyhormones #healthykids #healthylunchbox #naturopath #naturopathy #thesimplelunchbox #heathmont

There are nutrients that rely on each other to imp

There are nutrients that rely on each other to improve the way they are digested, absorbed and utilised in the body.⁠
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In this case, vitamin C is used to enhance the bioavailability of iron (the ability of the iron to be absorbed and used by the body). This is particularly important for non-haem (primarily plant based) iron. Non-haem iron can be a bit tricker for the body to absorb because they are affected by other properties of plants and other elements in our diet that makes the iron less available - things like calcium, tannins found in tea, oxalates found in leafy greens and phytates found in legumes.⁠
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By combining these two besties, they work together to improve absorption, meaning you're getting the most out of the foods you eat! ⁠
Keep in mind, vitamin C can be lost in the cooking process as it can't handle the heat. Light cooking methods, or enjoying raw foods like salads, fresh fruit or some juice alongside your iron-rich meal is the way to go.⁠
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Iron Sources:⁠
🥬 Meat (beef, lamb, pork, kangaroo)⁠
🥬 Poultry (chicken, turkey, duck, eggs)⁠
🥬 Seafood (Salmon, tuna, sardines)⁠
🥬 Organ meats (liver and pate, kidney)⁠
🥬 Dark leafy greens (spinach, kale, silverbeet, broccoli)⁠
🥬 Legumes (lentils, chickpeas, beans, tofu, peas)⁠
🥬 Wholegrains (oats, quinoa, buckwheat)⁠
🥬 Nuts + Seeds (cashews, flaxseeds, pumpkin seeds, sesame seeds)⁠
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Vitamin C Sources:⁠
🍊Citrus fruits and juices⁠
🍊Capsicum⁠
🍊Strawberrues⁠
🍊Broccoli⁠
🍊Brussels sprouts⁠
🍊Cabbage⁠
🍊Potatoes⁠
🍊Blackcurrants⁠
🍊Guava⁠
🍊Canteloupe⁠
🍊Parsley⁠
🍊Kiwi fruit⁠
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Super Vitamin C Sources:⁠
🤩 Kakadu Plum⁠
🤩 Acerola Cherries⁠
🤩 Rosehips ⁠
🤩 Camu camu⁠
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#besties #bffs #iron4vitaminc #bioavailability #nutrients #nutrition #foodpairs #bertandernie #naturopath #healthykids #healthylunchbox #iron #irondeficiency #anaemia #guthealth #heathmont #thesimplelunchbox⁠
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So the weather has turned back to winter again aft

So the weather has turned back to winter again after a few gorgeous days of warmth in Melbourne, but I... have not. ⁠
I'm here, embracing spring. Both feet, firmly in spring. ⁠
Celebrating spring!!⁠
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#seasonaleating #eatingwiththeseasons #eatlocal #eatfresh #eatsustainable #inseason #eatrealfood #healthykids #thesimplelunchbox #heathmont #naturopathy #naturopath #springtime #asparagusseason⁠
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This simple Raspberry Chia Jam is a great, whole f

This simple Raspberry Chia Jam is a great, whole food, plant rich, low sugar alternative to regular jam. Great on toast or to use in baking in cookies, biscuits, tarts, muffins and to top cereal, porridge and pancakes...⁠
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It also freezes well, so you can freeze into ice cube trays or small jars so you have just enough when you need it.⁠
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#snacks #jamswap #wholefoods #plantbased #sugarfree #healthysnacks #snackfatigue #schoolholidays #fibrefoods #wholefoodswap #nourishedkids #naturopathy #thesimplelunchbox #lunchboxfood #healthykids #healthylunchbox #healthysnack #easylunchbox #feedingkids #heathmont #threeingredientsnacks

What's on your winter menu rotation?⁠ ⁠ 🥶 R

What's on your winter menu rotation?⁠
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🥶 Roast Pumpkin 3 ways (pumpkin soup, roast chicken with vegetables + leftover veg scrambled up with a couple of eggs for breakfast).⁠
🥶 Broccoli on repeat (Pasta + broccoli, steamed broccoli always, leftover steamed broc scrambled up with a couple of eggs... you see a pattern?)⁠
🥶 Cauliflower (cauli, spud, bean and bacon soup, roast cauli, cauli + greens bake)⁠
🥶 Guac and sweet potato chips 💚⁠
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ONE MONTH TIL SPRING, PEOPLE!! 🙌🌱⁠
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#eatseasonally #winter #melbournewinter #naturopath #keepwellinwinter #betacarotene #eatwell #eatwiththeseasons #naturalmedicine #foodismedicine #healthylunchboxes #healthykids #healthyfamilies #immuneboosters #winterwarmers #slowfood #eatrealfood #thesimplelunchbox #heathmont

How do you pack a healthy lunchbox? ⁠ ✨️Simp

How do you pack a healthy lunchbox? ⁠
✨️Simple!✨️⁠
Choose protein, healthy fats, fibre and colour and you're on your way.⁠
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Head to the blog for some inspiration and tips!⁠
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#wellfuelledkids #foodismedicine #snacks #healthysnacks #snackfatigue #fuelwell #eattherainbow #schoolholidays #fibrefoods #wholefoodswap #nourishedkids #naturopathy #thesimplelunchbox #lunchboxfood #healthykids #healthylunchbox #healthysnack #easylunchbox #feedingkids #heathmont

Instagram post 17947235714827196

Instagram post 17947235714827196

Finding relief, one 'P' at a time! 🥑🍐🥦 Em

Finding relief, one 'P' at a time! 🥑🍐🥦 Embracing the power of P foods including pears, prunes, and plenty of water to tackle constipation. 💧🚽 ⁠
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If you or your kiddos are feeling a bit 'stuck', you can remember P foods to help get things moving again. Fibre rich fruits and pulses, and probiotic rich foods are simple additions to improve gut health, soften stools and decrease transit time (the time it takes to move through your body).⁠
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Here's how you can include them...⁠
💩 Stewed pears with cinnamon⁠
💩 Baked peaches or plums with an oat and seed crumble topping (extra fibre!)⁠
💩 Stewed prunes or pineapple chunks with yoghurt⁠
💩 Slowcooked ans spiced pulses (dahl, curries, soups)⁠
💩 Papaya smoothie⁠
💩 Avocado with sauerkraut⁠
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🍑If you're increasing fibre rich foods, ALWAYS increase your water intake to avoid exacerbating constipation.🍑⁠
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Keep in mind, if constipation is persistent (less than 2 bowel movements a week, isn't resolving with diet and lifestyle changes and lasting longer than 3 months) or severe (causing pain, bleeding, weight loss) see your GP or urgent care.⁠
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#packedwithrelief #fibrefueled #constipation #pfoods #prunesforpoos #guthealth #microbiome #healthygut #loveyourguts #naturalhealth #naturopathy #thesimplelunchbox #healthykids #heathmont #heathmontnaturopath

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