Personalised Nutrition Guidance
for the Low FODMAP Diet, Digestive Support,
Women's Health, Sports Nutrition and Everyday Energy.

Gold Coast Nutritionist
Karin Schwindack

Healthy eating supports gut health, fuelling better energy,
stable hormones, deeper sleep and overall wellbeing –
your foundation for feeling your best

I am a registered Nutritionist and Nutritional Therapist (BSc) based on the Gold Coast, with over 20 years’ experience in nutrition and healthcare.

I help everyday people and active individuals feel their best through practical, personalised nutrition that fits real life.

Everyone is welcome — whether you’re managing a specific condition or simply want to eat well and feel better.

Hi, I am Karin,

Nutritionist and
Nutritional Therapist
Gold Coast | Australia

Get Your Personal Nutrition Plan Started

How I can help

I provide personalised guidance for a range of nutrition approaches, with specialist experience and interest in:

Low FODMAP Diet (postgraduate Monash University training)
Fructose Intolerance / Malabsorption: including athletes and active people
Histamine sensitivity
Women’s Health: hormonal balance, energy, and wellbeing
Sports Nutrition & practical meal and habit solutions
Mental strategies for lasting healthy habits

I create tailored, real-life plans that fit your lifestyle — at home, work, or on the go — Simple, sustainable, practical.

Find out more | [Services] | [FAQ] | Questions? Reach out - happy to help!

Gold Coast nutritionist Karin Schwindack ultra running endurance event

Gold Coast nutritionist Karin Schwindack trail running Namibia travel adventure

Gold Coast nutritionist Karin Schwindack running with daughter active family lifestyle

Gold Coast nutritionist Karin Schwindack Ironman triathlon finish line

From Ironman finishes to family runs - fuelled by nutrition that works

Staying active with good nutrition!

About Karin

My approach is shaped by my own experiences balancing nutrition, family, and work life, alongside ultra-distance running and Ironman training, allowing me to offer practical and supportive guidance for a range of everyday as well as active goals. Having grown up in Austria and lived in Germany, South Africa, Namibia, and the UK, I bring a broad perspective to my practice, helping people from all walks of life find solutions that really work.

Appointments

Available in-person in Varsity Lakes or via telehealth Australia-wide - no issue is too small.

Deutsch Willkommen

Fluent in German and English — bilingual nutrition support available.

Personalised Plans | Digestive Health Support | Everyday Energy | Tailored to your goals
Low FODMAP Diet | Fructose guidance | | Histamine-aware nutrition | For work, sport, or family life

Visit my Blog and see more on Instagram @nutrikum!

Staying active and eating well doesn’t have to be complicated. A walk, some fresh air, and simple, nourishing food can go a long way — and I’m happy to help you with that!

I support a wide range of nutrition goals for general health in women and men, with a special focus on women’s health, active lifestyles, digestive health, including the Low FODMAP diet and fructose intolerance.
I provide practical, personalised nutrition guidance to help you feel your best.
Visit my website to learn more or give me a call!
Chat soon, Karin

🌐 www.nutrikum.com
📧 info@nutrikum.com
☎️ 0499023798
🌏 Gold Coast | Australia ☀️ 🇦🇺
�🇩🇪 🇦🇹🇨🇭Deutsch willkommen

#Nutritionist #WomensHealth #DigestiveHealth #LowFODMAP #FructoseIntolerance #HealthyEating #ActiveLifestyle #PersonalisedNutrition #NutritionSupport#SimpleWellness #ActiveLiving #HealthyEating #EverydayMovement #NourishYourself#GoldCoastNutritionist #HealthyEatingGC #GoldCoastWellness #NutritionSupport #EatWellGoldCoast

Strong bones start with nutrition 💛
As women move through life - especially during perimenopause, menopause, and beyond - bones can quietly become more fragile.
Nutrition plays an important role in keeping bones and muscles strong at every stage.
Key nutrients like calcium, protein, and vitamin D (plus other supportive players) help maintain bone and muscle strength. Building meals around plants + protein, limiting highly processed foods, and moving your body regularly (including weight-bearing & resistance) can make a real difference.
I speak from experience - both personally and professionally - and I’ve seen firsthand how small, practical nutrition changes can support women’s strength and wellbeing.
Every woman’s body is different - and so is the nutrition that supports it. If you’d like personalised guidance on the nutrients you need, practical ways to fit them into your lifestyle, or advice around supplements, send me a message or give me a call to book a consultation.

I support a wide range of nutrition goals for general health in women and men, with a special focus on women’s health, active lifestyles, digestive health, including the Low FODMAP diet and fructose intolerance.
I provide practical, personalised nutrition guidance to help you feel your best.
Visit my website to learn more or give me a call!
Chat soon, Karin
🌐 www.nutrikum.com
📧 info@nutrikum.com
☎️ 0499023798
🌏 Gold Coast | Australia ☀️ 🇦🇺
�🇩🇪 🇦🇹🇨🇭Deutsch willkommen

#Nutritionist #WomensHealth #DigestiveHealth #LowFODMAP #FructoseIntolerance #HealthyEating #ActiveLifestyle #PersonalisedNutrition #NutritionSupport
#StrongBonesForWomen #MidlifeNutrition #HealthyBonesHealthyLife #NutritionForLife #WomenSupportingWomen

Thinking about your health, energy levels or weight goals? 🥗✨
Nutrition isn’t just about weight loss - the right nutrition provides the building blocks to boost energy, support digestion, and improve overall wellbeing.
Together, we focus on quality over quantity, finding realistic changes that help you feel more active, focused and confident - and support changes in weight too, if that’s part of what you’re working towards. 💪✨

Check out my blog for insights that can inspire your journey. Link in comments ⬇️

I support a wide range of nutrition goals for general health in women and men, with a special focus on women’s health, active lifestyles, digestive health, including the Low FODMAP diet and fructose intolerance.
I provide practical, personalised nutrition guidance to help you feel your best.
Visit my website to learn more or give me a call!
Chat soon, Karin

www.nutrikum.com
info@nutrikum.com
0499023798
Gold Coast, Australia
🇩🇪 🇦🇹 Deutsch willkommen

#HealthTips #EnergyLevels #WeightGoals#Nutritionist #WomensHealth #DigestiveHealth #LowFODMAP #FructoseIntolerance #HealthyEating #ActiveLifestyle #PersonalisedNutrition #NutritionSupport

Happy 2026! Start the new year right — give me a call on 0499023798 or email me info@nutrikum.com for a personalised nutrition consultation on the Gold Coast, Australia. Reach out to discuss your goals and make this your healthiest year.

Chat soon
Karin

I support a wide variety of nutrition goals, with a special focus on women’s health, active lifestyles, and digestive issues such as the Low FODMAP diet and fructose intolerance. I provide practical, personalised guidance to help you feel your best — visit my website for more info or give me a call to chat.
www.nutrikum.com

Deutsch willkommen!🇩🇪🇦🇹

#NutritionSupport
#PersonalisedNutrition
#WomensHealth
#ActiveLifestyle
#DigestiveHealth
#LowFODMAP
#FructoseIntolerance
#HealthyHabits
#EatWellLiveWell
#WellnessJourney
#HealthyChoices
#NourishYourBody
#RealFoodRealResults
#MindfulEating
#GoldCoastHealth
#GoldCoastNutrition
#GoldCoastWellness
#HealthGoals
#FeelYourBest
#WellbeingJourney

Snack smart this season! 🎅✨ Christmas Bliss Balls are ready in the fridge whenever you need a quick, healthy pick-me-up!

Christmas Bliss Balls 🎄✨
Ingredients (makes 10–16, depending on size):
* 50g cashew nuts
* 30g linseeds
* 50g walnuts
* 100g raisins
* 100g dried apricots
* 100g peanut butter
* 50g rolled oats
* 50g coconut oil
* 50ml milk of choice (e.g., soy, oat)
* 1 tsp honey
* Pinch of salt
* 1–2 tsp Lebkuchen (gingerbread) spice or 1 tsp cinnamon for a milder flavour
* Good quality cocoa powder for coating
*
Instructions:
1. Place all ingredients (except cocoa powder) in a food processor and pulse carefully, leaving a coarse texture — don’t over-process.
2. Shape mixture into small balls by hand.
3. Roll the balls in cocoa powder to coat. If they’re too soft from the coconut oil, chill in the fridge for 1–2 hours, then roll in cocoa powder
4. Store in the fridge and grab a quick, healthy snack whenever you need a festive pick-me-up!

* These bliss balls are protein-rich thanks to nuts, seeds, peanut butter, and oats.
* They also provide healthy fats, fibre, and natural sweetness from dried fruit, making them an energising, nutrient-packed snack.
 #ChristmasBlissBalls #HealthyChristmasSnacks #ProteinSnack #FestiveTreats #HealthyEating NutritiousSnacks PlantBasedProtein HolidayEnergy CleanEating ChristmasVibes SnackSmart
GoldCoastNutrition NutritionistGoldCoast HealthyEatingGC WellnessGoldCoast NutritionSupport EatWellLiveWell HolisticNutrition PersonalisedNutrition GoldCoastWellness HealthyLifestyleGC NutritionMadeSimple RealLifeNutrition FuelYourBody NutritionForLife GCHealth

Lebkuchen (Gingerbread) Spice Mix 🎄

Due to popular demand, here’s the Lebkuchen (Gingerbread) spice mix on its own ✨
Use it in baking, stir it into yoghurt or breakfast oats for a Christmassy feel, or sprinkle it over your favourite toast.🎄

Blend together:
• 35 g cinnamon
• 8 g cloves
• 1 tsp allspice
• 2 tsp nutmeg
• 2 tsp cardamom
• ½ tsp ginger
• 1 tsp star anise

Store in an airtight container.

Having a bad day and need a pick-me-up? Open the jar and take a sniff — it smells absolutely divine!🥰

Why these spices are good for you (even in small amounts 🌿):
• Cinnamon – helps balance blood sugar
• Cloves – antioxidant rich
• Allspice – supports digestion
• Nutmeg – warming, brain & gut support (use sparingly)
• Cardamom – gentle on digestion, anti-inflammatory
• Ginger – anti-inflammatory, immune support
• Star anise – gut-friendly and antimicrobial

✨ A pinch here, a pinch there — it all adds up.

#FoodAsNourishment
#EverydayNutrition
#DigestiveHealth
#GutFriendly
#AntiInflammatoryFoods
#RealLifeNutrition

Tips to Boost Iron Uptake for Vegetarians

1. Pair with Vitamin C – Vitamin C-rich foods like citrus, berries, kiwi, capsicum, or tomatoes enhance non-heme iron absorption.
Easy Pairing Ideas:
Lentils + cherry tomatoes or capsicum
Spinach salad + strawberries or orange segments
Chickpea curry + broccoli
Beans on toast + tomato or a squeeze of lemon
Iron-rich cereal + berries or kiwi

2. Avoid Inhibitors at Meals – Coffee, tea, and high-calcium foods can reduce iron absorption if consumed at the same time as iron-rich meals.

3. Soak, Sprout, or Ferment – Soaking beans, lentils, and grains, or consuming fermented foods, reduces phytates that inhibit iron absorption.

4. Balance Your Meals – Include a variety of iron-rich plant foods throughout the day rather than relying on one single source.

#NutritionEducation #FoodAsMedicine #HealthyChoices #MindfulEating

I came across this recipe on a practitioner’s website, and it’s too fun not to share! A light, festive treat that’s both delicious and wellness-friendly.

Collagen-Boosted Mini Pavlovas
These mini pavlovas use neutral-flavoured hydrolysed collagen for a gentle protein boost without compromising on taste.
Serves: 5–6
Total Time: 20 minutes

Ingredients

Cream:
* 300g thickened cream
* 2 Tbsp icing sugar
* Neutral-flavoured hydrolysed collagen (follow recommended serving per adult)
* Optional: 1–2 tsp vanilla extract

Base:
* Mini meringues (store-bought or homemade)
Toppings:
* Seasonal fruit (e.g., strawberries, blueberries, raspberries, kiwi)
* Optional: mint leaves or a light dusting of icing sugar

Method:
1. In a bowl, combine thickened cream and icing sugar. Add vanilla extract if desired. Use an electric mixer to whip until soft peaks form.
2. Gently fold in the neutral-flavoured hydrolysed collagen until fully incorporated.
3. Spoon the collagen cream over the mini meringues.
4. Top with seasonal fruit and any optional garnishes.

Tips:
* Check your collagen product’s label for the recommended daily intake and adjust the amount per serving.
* Perfect for entertaining or as a protein-enriched dessert to enjoy any time.

Note: This dessert is a fun way to incorporate collagen into a festive treat—not a primary method to boost intake. We naturally get collagen from foods like bone broth, chicken, fish, eggs, and dairy, as well as vitamin C-rich fruits and vegetables that support collagen production.

#MindfulEating #HealthyIndulgence #EatWellLiveWell #GuiltFreeTreats #HolidayBakes

Showstopper Salmon for a Stress-Free Christmas Meal🎄🐟

Gravadlax (Cured Salmon)

This Jamie Oliver recipe is one of my all-time favourites: made ahead, chilled in the fridge, and ready when you are. Beautiful colour, crowd-pleasing, and a real showstopper. Don’t stress if you can’t find every ingredient—perfection is overrated; make it work where you are.

It also happens to be wonderfully nourishing, with omega-3s, quality protein, and plenty of feel-good nutrients!

Ingredients:
• 1 salmon fillet (size to suit your party/budget)
• 160g rock salt
• 50g sugar (demerara works well)
• 40g fresh horseradish (or closest substitute)
• 300g raw beetroot, peeled and grated
• 50ml schnapps, vodka, or neutral spirit
• Bunch of fresh dill
• 1 lemon

Sour Cream Dressing - stir together:
• 200ml sour cream
• 1–2 tsp wholegrain mustard
• Pinch of salt and pepper (go easy—salmon is salty)
• Zest and juice of 1 lemon
• Fresh dill, chopped

Method:
Place salmon skin-side down in a large tray.
Layer evenly with salt, sugar, horseradish, and beetroot, patting each layer down.
Pour over the spirit, scatter with dill and lemon zest, and add lemon slices if you like.
Cover tightly, weigh it down (cans or yoghurt pots work well), and refrigerate for at least 48 hours—longer for firmer fish.
Remove toppings, pat dry, brush off excess salt, and slice thinly at an angle (or remove skin in one piece).

Serve with the sour cream dressing, a fresh cucumber salad, and crusty bread or seeded crackers.

Storage: Keeps in the fridge for up to 2 weeks.

Enjoy!

Why this recipe is so good for you
• Omega-3s from salmon support heart and brain health
• High-quality protein helps keep you satisfied
• Vitamin D & B12 support immunity and energy
• Beetroot antioxidants support circulation and liver health
• Lemon, dill & horseradish add vitamin C and digestive support
• Naturally minimally processed and nutrient-dense

Simple, festive food that nourishes without fuss.

#RealLifeNutrition #BalancedEating #NutritionMadeSimple #WholeFoods #MindfulEating #goldcoastnutrition #wellnessjourney #activelifestyle #healthyliving #nutritiontips

This Christmas, let’s keep it calm, cozy, and delicious without spending the whole day in the kitchen! Explore my stress-free food ideas that cater to all dietary preferences.

Stay tuned for my easy Gravadlax recipe coming soon!

Link below #StressFreeChristmas #HolidayCooking #FoodIdeas

What are FODMAPs? Here’s an easy-to-digest guide. 🤔
FODMAPs are short-chain carbs found in everyday foods that can cause bloating, gas, and digestive discomfort for some people. The Low FODMAP diet is a 3-phase approach to help identify triggers and improve gut comfort.
✅ Reduce bloating & digestive discomfort
✅ Support IBS, Endometriosis, migraines & more
✅ Athletes: manage gut issues around training & racing
Want to see if it could work for you? Give me a ring to chat! 📞

Link in Bio
https://www.nutrikum.com/post/low-fodmap-diet-easy-to-digest

#LowFODMAP #GutHealth #IBSRelief #DigestiveHealth #BloatingRelief #FODMAPFriendly #NutritionTips #HealthyGut #AthleteNutrition #MindfulEating
#LowFODMAP #HealthyEating #GutHealth #NutritionTips

Lebkuchen (Gingerbread) Overnight Oats / Chia Pods. European Christmas flavours for breakfast 🎄✨

A cozy, spiced winter breakfast you can prep in minutes.
Gluten-free: Naturally gluten-free with chia or GF oats.
FODMAP-friendly: Stick to the listed amounts and choose lactose-free milk & yogurt. Swap honey for maple syrup if preferred. 🍯🍁

Ingredients (1 serving)
Base:
50 g oats or 40 g chia seeds
150 ml milk of choice
2 tbsp plain Greek-style yogurt
1 tsp honey (or maple syrup)
1 tsp cocoa powder
Handful chopped walnuts or hazelnuts 🌰
Apple or orange slices 🍎🍊

Lebkuchen Spice Mix (blend and store):
35 g cinnamon
8 g cloves
1 tsp allspice
2 tsp nutmeg
2 tsp cardamom
1/2 tsp ginger
1 tsp star anise 🌟

Method:
Mix all spices and store in a sealed jar.
Add oats or chia to a container, stir in milk and 1/2–1 tsp of the spice mix. Refrigerate for several hours or overnight.

In the morning, stir again. Top with yogurt, honey (or maple syrup), cocoa powder, nuts, and fruit. Enjoy! 💖

Tip: If you’re in a colder climate or just prefer a warm breakfast, you can easily heat your overnight oats or chia pods in the microwave before adding your toppings. Just microwave for 30-60 seconds (depending on your microwave) and stir to get a creamy, cozy texture. Then, top with your yogurt, honey, nuts, and fruit. Enjoy the warmth and spiced goodness! ✨

Why its good for you:

Oats: Fibre & heart-healthy

Chia: Omega-3s, antioxidants, plant protein

Nuts: Healthy fats, vitamin E, protein

Milk + Yogurt: Calcium, protein, gut-friendly cultures

Spices: Anti-inflammatory, digestion support, antioxidants

Fruit: Vitamins, hydration, natural sweetness

#HealthyBreakfast #OvernightOats #ChiaPods #Lebkuchen #Gingerbread #GlutenFree #FODMAPFriendly #ChristmasBreakfast #HealthyTreats #WinterVibes #SpicedBreakfast #BreakfastGoals #NourishYourBody #HolisticHealth #GutHealth #ChristmasRecipes

Christmas 101: Sugar in the Lead-Up ✨ — simple swaps, smarter treats, and cravings under control (and, the Rosemary Lemon Infused Iced Water recipe is below!).

Rosemary Lemon Infused Iced Water
Ingredients (1 litre / 4 cups):
* 1 litre cold filtered water
* 1 lemon, thinly sliced
* 1–2 sprigs fresh rosemary
* Ice cubes
Optional: a few slices of cucumber or a small splash of sparkling water for fizz

Instructions:
1. Wash the lemon and rosemary sprigs thoroughly.
2. Slice the lemon thinly.
3. In a large pitcher, add the lemon slices and rosemary sprigs.
4. Fill with cold water and stir gently.
5. Refrigerate for 1–2 hours (if possible) to let the flavours infuse (overnight gives stronger flavour).
6. Serve over ice and enjoy!
Tips:
* Slightly bruise the rosemary sprigs with the back of a spoon to release more flavour.
* Swap half the lemon for lime or orange for a citrus twist.
* Refill the pitcher with water once or twice using the same lemon & rosemary — flavour lasts!

#ChristmasNutrition #HealthyHolidays #HolidayBalance #SmartTreats #SugarSavvy #NutritionTips #FestiveWellness #MindfulEating #HealthyChristmas #HolidayHealth #NutritionAdvice #BalancedLiving #FeelGoodFestive #EatWellFeelGood

Linseeds. My favourite ingredient that flies under the radar.

What it is: Linseeds (also called flaxseeds — same thing!) are tiny, nutrient-packed seeds that come from the flax plant.

Tiny seeds, BIG benefits: ✨ Gut health — supports healthy digestion ✨ Fibre ✨ Plant-based Omega-3 ✨ Hormone support — beneficial for both men and women at any age, especially supportive for women in perimenopause and menopause

Where to buy: most supermarkets and health food stores

How to use: Add a spoon to anything — sweet or savoury: over salads, into yoghurt, oats, or smoothies. Grind or lightly crack them so they don’t pass through undigested. Soak overnight if your digestion needs an extra boost.
An easy, affordable upgrade to your daily food. Simple.

#Linseeds #Flaxseeds #Superfood #GutHealth #HealthyFats #PlantBasedOmega3 #HormoneSupport #Perimenopause #MenopauseNutrition #HealthyEating #NutritionTips #DailyBoost #SmallButMighty #HealthyLifestyle #NutritionMatters #SimpleNutrition #EatWellLiveWell #FoodAsMedicine #NutritionForLife #WellnessJourney

Not a meal planner? Same 🙋‍♀️
I love cooking with whatever’s lying around — and I hate wasting good food. Today’s hero: one sad bunch of parsley 🌿 turned into the easiest pesto.

Quick Parsley Pesto 🫒🧄
Blend together:
• parsley (stalks + leaves)
• pine nuts or any nuts 🥜
• parmesan chunks 🧀
• garlic + salt
• olive oil
• a splash of feta brine if you have it

Pulse or stick-blend so it stays a little coarse.

Then build a meal around it — protein, carbs, veggies. I did chicken + zucchini kebabs 🍗🥒, steamed broccolini with feta 🥦, and some sourdough bread. Simple, tasty, nothing wasted.

Nutrient highlights ✨
• Parsley: vit C, vit K, folate, antioxidants
• Olive oil: heart-healthy fats
• Nuts: healthy fats, plant protein, vit E, magnesium
• Parmesan: calcium + protein
• Chicken: lean protein, B vitamins
• Zucchini & broccolini: fibre + vitamins 💚

Delicious, nutritious, and uses up what’s already in the fridge 🙌

Went for my first proper trail run in two years. 🏃🏼‍♀️🌲👟
I love trail running — so why did it take me so long?
I broke my foot two years ago. It’s fully healed — I know that — but there’s still that little voice in the back of my mind worrying I might trip and injure it again.
So, what can we do about it?

Set yourself up for success, look forward, not back. Set achievable goals — achievable for you, not anyone else — and make them as small as they need to be. Use positive language. And: don’t say “don’t” — even when you’re telling yourself “don’t worry.”

Now I’m back home on the couch with my doggo, ate some great food to nourish my body, cleaned up my scrapes from some bush-bashing, and feel alive and proud of myself — because today, I conquered a huge mountain. 🏃‍♀️🌿🥗💪🐶🌞⛰️💛✨🌱

#GoldCoastNutrition #NutritionistGoldCoast #GoldCoastWellness #EatWellLiveWell #HolisticNutrition #HealthyGoldCoast #FoodAsMedicine #NourishYourBody #WellnessCoach #FunctionalNutrition #TrailRunning #TrailRunner #OutdoorFitness #AdventureAwaits #NatureLovers #ActiveLifestyle #MindBodySoul #WellnessJourney #HealthyLiving #FeelAlive #SelfCareJourney #FitnessMotivation #HealthyHabits #MindfulEating #WellBeing #BodyPositive #StrongNotSkinny #MoveYourBody #FuelYourBody

Lucky me — a little break from triathlon training and these amazing swimming opportunities right on our doorstep! Morning swim with the @saltwater_swimmers_gc💦
📸 Thanks to @dnoordzy for the amazing photos!

#EatWellFeelWell
#HealthyFuel
#EverydayEnergy
#NutritionForLife
#WellnessJourney
#FeelYourBest
#BalanceNotPerfection
#HealthyLiving
#ThriveEveryDay
#StrongInsideAndOut

🍌 Banana Bread with Creamy Baked Cheesecake Topping

Soft, moist, and packed with banana goodness — perfect for breakfast, a snack, or a little treat. 🥰

Why we love it:
* The cheesecake topping is a clever way to use up dairy — quark, Greek yoghurt, mascarpone, or ricotta all work! 🥛
* To make it more FODMAP-friendly, reduce or leave out high-FODMAP fruits like dates or raisins.
* Spelt flour is only slightly lower in FODMAPs than wheat but can be gentler on the gut for some people. 🌾

Ingredients:
* 4 bananas (3 for the cake, 1 extra for topping)
* 3 eggs
* 100g pitted dates (optional, adds natural sweetness)
* 2 tbsp olive oil
* 150g almond meal
* 150g spelt flour
* 1 tbsp baking powder
* 1 tsp cinnamon
* pinch of salt
* 50g pecans chopped
* 50g raisins (optional)
* sesame seeds for topping

Cheesecake topping:
* 100ml quark 🇩🇪🇦🇹 or plain Greek yoghurt
* 1 tbsp maple syrup
* 1 egg
* 1 tsp vanilla extract

Method:
1. Preheat oven to 170°C.
2. Mash 3 bananas and mix with eggs, dates, vanilla, and olive oil until smooth.
3. Add almond meal, spelt flour, baking powder, cinnamon, and salt. Mix gently.
4. Dust pecans and raisins with extra flour (prevents sinking) and fold in carefully.
5. Pour mixture into a prepared tin.
6. Spoon cheesecake topping on top and swirl for a marble effect.
7. Slice extra banana lengthwise, place on top, sprinkle with sesame seeds and a pinch of sea salt.
8. Bake 45-50min at 170C or until cooked through.

💡 Tip: Perfect for a coffee break, post-workout snack, or sharing with friends!

healthyeating #nourishyourself #eatwelllivewell #everydaynutrition #balancedbites #wellnessfood #wholesnack #nutritioninspo

Great day at Noosa Triathlon! 🏊‍♀️🚴‍♀️🏃‍♀️
Hot, challenging, and a good reminder that looking after your health pays off.
At 51, I’m loving that I can still push my limits and recover well. Smart training, fueling, and nutrition make all the difference — on race day and in everyday life.
Big thanks to @des_gooda_coaching and @coastpt for the ongoing support!
It’s not about being perfect, it’s about progress. Staying strong, healthy and ready for whatever comes next. 💪

#NoosaTri #FuelForLife #HealthyLiving #ActiveAtAnyAge #TriathlonLife #GoldCoastNutritionist #SportsNutrition
#BalancedNutrition #ActiveLifestyle #WomenInSport #LifelongEnergy #TriathlonJourney

Fructose - what’s the story?
It’s part of everyday life, naturally found in fruit, veggies and honey.
But did you know it also shows up in unexpected foods? And how much is too much?
Fructose also plays a big role in sports nutrition — you’ll find it in gels, drinks and snacks. But why is it there, and could it be behind those mid-race tummy troubles?

Find out more in my latest blog — link in
bio!

https://www.nutrikum.com/blog

#sportsnutrition #guthealth #fructose #nutritiontips #endurancefuel

Random Fridge Magic: Fish & Lentil Burgers
Got random leftovers? Turn them into something delicious. These easy fish and lentil burgers are perfect for using up fridge bits — just mix fish (or tuna), soaked lentils, grated veggies, egg, and flour. Pan-fry and serve with fresh salad or chutney.
Simple, healthy, no waste. Save this idea for later.

What you’ll need:
* 2 leftover fish fillets or 1–2 cans of tuna or salmon
* A handful of red lentils (soak 1–2 hours, then drain well)
* 1–2 veggies (carrot, zucchini, or sweet potato – grated and squeezed dry)
* 1 egg
* 1–2 Tbsp flour
* Salt and spices to taste
* Bread, bun, toast, or wrap
* Salad ingredients of choice (tomato, cucumber, spinach, beetroot, avocado)

How to make it:
1. Mash the fish and mix with lentils, grated veggies, egg, flour, and seasoning.
2. If it’s too wet, add a little extra flour.
3. Shape into patties and fry gently in olive oil until golden and firm.
4. Serve in your choice of bread with salad, chutney, or cheese.

Tips:
* Red lentils are a great pantry staple. They soak quickly and can even be added uncooked to the patties.
* In soups or stews, they cook through in 15–20 minutes for a quick boost of protein and fibre.
* You can swap the fish for leftover meat, tofu, or tinned beans — as long as the texture is soft enough to hold together.

Save this idea for your next “what’s for dinner?” moment. Waste less, eat well.

#HealthyEating #MealPrep #NoWasteCooking #NutritionTips #QuickMeals #EatWellLiveWell #FuelForLife

Nutrition Support for Every Goal Expert FODMAP Guidance Fructose Intolerance: Athletes & Beyond Everyday Nutrition Made Easy Fuel Your Life & Sport

Contact me for a free chat to see how I can help you!

 #PersonalisedNutrition #GutHealth #FODMAPFriendly #FructoseIntolerance #HealthyEating #NutritionSupport #EatWellLiveWell #FuelYourLife #EverydayWellness #SportsNutrition #WellnessJourney #HealthMadeSimple #NutritionForAll #GoldCoastNutrition #NutritionalTherapy

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Chia Seed Pods Germknödel 🍮✨

What it is: Inspired by the classic Austrian Germknödel (yeast dumpling) filled with Powidl (plum jam), topped with ground poppy seeds and LSA (linseed, sunflower seed, almond meal), this is a healthy chia twist that keeps the flavour without the dumpling.

A healthy treat, packed with protein, fibre, and healthy fats to keep your energy up 😃💪

Ingredients:
* 1 Tbsp chia seeds
* 4 Tbsp milk of choice
* 1 Tbsp Powidl
* 3 Tbsp Greek yoghurt
* 2 Tbsp ground poppy seeds
* 2 Tbsp LSA mix
* 1 tsp honey (optional)

How to:
1. Mix chia + milk, stir well.
2. Drop Powidl in the centre. Cover & fridge overnight.
3. Top with yoghurt, poppy seeds & LSA.
4. Drizzle with honey if desired & scoop from the centre for that jammy surprise!

Tip: Powidl is available in Aussie health food & fruit/veg shops.

Yerba Mate tea and GPL-1 - did you know there is a connection?

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Why Spelt? 🌾 I grew up in Austria, where spelt is part of everyday life. Here in Australia, it’s often forgotten — even though spelt flour is in most supermarkets!
Spelt is an ancient variety of wheat and contains gluten, but it may be easier to digest compared to regular wheat - it is also rich in nutrients.
Try these European-inspired cookies — packed with protein, healthy fats, fibre, vitamins & minerals, and hormone-balancing nutrients. Perfect for snacks, breakfast, or on-the-go energy! Choose plant-based milk to make them vegan!✨

Oat and Spelt Breakfast Cookies
Makes: 8–10 cookies
Ingredients:
* 50g oats
* 50g wholemeal spelt flour (or regular wholemeal flour, if you can’t get spelt flour)
* 50g almond meal
* 20g ground flaxseeds
* 30g mixed nuts, chopped
* 30g mixed seeds
* 3 tbsp dried fruit, chopped (eg dates, raisins, apricots)
* Pinch of salt
* 125g nut butter, e.g. peanut, almond or hazelnut
* 55g maple syrup or honey
* approx. 3 tbsp milk of choice
* grated lemon zest
* dash of good quality vanilla extract

Method:
* Combine all ingredients in a bowl.
* With wet hands, shape 8–10 cookies and place them on a baking sheet lined with parchment paper.
* Bake the cookies in the lower third of a preheated oven at 180 °C (356 °F) for 15-20 minutes, depending on the thickness.
* Remove, let cool, and store in a dry, cool place.

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Personalised Nutrition Solutions

Gold Coast
Australia

194 Varsity Parade,
Varsity Lakes 4227

Personalised Nutrition Guidance
for the Low FODMAP Diet, Digestive Support,
Women's Health, Sports Nutrition and Everyday Energy.

Gold Coast Nutritionist
Karin Schwindack

Healthy eating supports gut health, fuelling better energy,
stable hormones, deeper sleep and overall wellbeing –
your foundation for feeling your best

Hi, I am Karin,

Nutritionist and
Nutritional Therapist
Gold Coast | Australia

How I can help

About Karin

Appointments

Deutsch Willkommen

Personalised Plans | Digestive Health Support | Everyday Energy | Tailored to your goals
Low FODMAP Diet | Fructose guidance | | Histamine-aware nutrition | For work, sport, or family life

Follow us on Instagram

Personalised Nutrition Guidance for the Low FODMAP Diet, Digestive Support, Women's Health, Sports Nutrition and Everyday Energy.

Gold Coast Nutritionist Karin Schwindack

Healthy eating supports gut health, fuelling better energy, stable hormones, deeper sleep and overall wellbeing – your foundation for feeling your best

Hi, I am Karin, Nutritionist and Nutritional Therapist Gold Coast | Australia

How I can help

About Karin

Appointments

​Deutsch Willkommen

Personalised Plans | Digestive Health Support | Everyday Energy | Tailored to your goals Low FODMAP Diet | Fructose guidance | | Histamine-aware nutrition | For work, sport, or family life

​

Follow us on Instagram

Personalised Nutrition Guidance
for the Low FODMAP Diet, Digestive Support,
Women's Health, Sports Nutrition and Everyday Energy.

Gold Coast Nutritionist
Karin Schwindack

Healthy eating supports gut health, fuelling better energy,
stable hormones, deeper sleep and overall wellbeing –
your foundation for feeling your best

Hi, I am Karin,

Nutritionist and
Nutritional Therapist
Gold Coast | Australia

Deutsch Willkommen

Personalised Plans | Digestive Health Support | Everyday Energy | Tailored to your goals
Low FODMAP Diet | Fructose guidance | | Histamine-aware nutrition | For work, sport, or family life