Nicole Bando Paediatric & Family Dietitian & Lactation Consultant
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  • HOME
  • NUTRITION
  • LACTATION
  • RECIPES
  • ARTICLES
  • VIDEOS & MEDIA
    • Breastfeeding Videos
    • Nutrition Videos
    • Nicole in the media
  • CONTACT & FEES
  • LINKS
  • FAQ
    • How much do I need to eat whilst breastfeeding?
    • What does a paediatric dietitian do?
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Healthy and Balanced Family Recipes

'My recipes are colourful, pretty, balanced and designed to inspire happy & sustainable eating habits'
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Photo by S O C I A L . C U T on Unsplash
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All Breakfast Breastfeeding DESSERT Family Meals Gluten Free Healthy Eating Low FODMAP Lunch Lunch & Dinner Nutrition Pregnancy School Lunch Box Sides Snacks Vegetarian

8/19/2019 0 Comments

sweet potato, corn & black bean salad

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Flexitarian eating is a diet that promotes both our health and our planet’s health. It is based mainly on plant foods, includes some lean meat, fish and other proteins (e.g eggs, dairy), whole grains and good fats. 

Try this fresh and vibrant sweet potato, corn and black bean salad for meat-free Monday, it’s a great way to obtain phytonutrients, reduce meat intake and your environmental footprint:
2 medium sweet potatoes, cubed (skin on)
2 corn cobs
1 red onion
2 cloves garlic
1 can tomatoes 
1 can black beans
1 can red kidney beans
1 capsicum, chopped
1 teaspoon cumin 
1 teaspoon paprika 
1 tablespoon olive oil
To serve: avocado, coriander, lime wedges, feta cheese, fresh chilli 
Method:
1. Preheat oven to 180 degrees, place sweet potato on 1 tray, corn cobs on another. Drizzle vegetables with oil and roast until golden brown.
Whilst veg are roasting, sauté onion and garlic until softened, add spices and toast, 30 seconds.
Add tomatoes, drained beans, capsicum and a splash of water to loosen mixture if needed.
Cool until capsicum softens.
Chop corn into a mixture of small cob pieces and shaved kernels. Fold roasted vegetables through bean mix. 
Scatter with coriander, diced avocado, lime wedges, feta, chilli and serve.
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Nicole is a specialist Paediatric and Family Health Dietitian and Lactation Consultant, in private practice. She provides evidence-based, sustainable nutrition and feeding advice that supports optimal health and growth, and meets a family at their unique needs. Nicole graduated from Monash University in 2003 with a Bachelor of Nutrition & Dietetics, and worked as a Clinical Dietitian at a large metropolitan tertiary hospital, with Melbourne’s most critically ill, for over 15 years, before a career change to infant and family feeding.
Helping with (click the links for more info):

Mastitis, Blocked Ducts and other breast concerns.
Is my child overweight?
Fussy Eating.
My child is underweight.
​Starting Solids
Iron Deficiency.
Breastfeeding a newborn baby.

Food Allergies and Intolerances.

My baby is not interested in solid foods.
Weight loss after baby.
​Too much breastmilk and oversupply.
​Painful breastfeeding.
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Low breastmilk supply.
Weaning off breastmilk.
Breastfeeding education before baby arrives.
​
Family nutrition.
​Toddler nutrition.
​
Nutrition for primary school aged children
​Nutrition for preschool aged children
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