Nutritious Memories

A slice of nutrition, food, photos, music, life and unforgettable memories

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Happy New Year 2014

2013 has now gone and 2014 has finally arrived. Nutritious Memories wishes all readers a wonderful year 2014 with great things waiting ahead for us.  I’m still in the progress of making resolutions. Happy new Year!!!!!!!!

Kay’s question: Do you have any goals or New Year’s resolutions?


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Pear, grape rocket salad with wholegrain honey mustard vinaigrette

I have been on a roll on posting food blog recipes. That may be due to the 6 six drafts that I still have to go and I still need to post about my day trip and holiday in Canberra so stay tuned to next weeks post. But for now, let us talk about FOOD!! 🙂

Sometimes looks can be very deceiving. This was especially the case when I saw this as a side dish for lunch with the kids. Despite this weird looking salad, it is always recommended by Lena to try every food that is presented during lunch so that the children will also be encouraged to try meals with vegetables. So I really encouraged the kids “Just try ONE bite and you’ll never see it the same again” I told them. I know I did 🙂

I Just love the look of this salad :)

You should have seen their expressions on their faces “WE WANT MORE!!!!!! All of their plates were completely empty. The salad of imagination was a complete success once again 🙂 and made washing a whole lot easier 🙂

Go to the Austrlian Pears Facebook page

For many years, I never used to eat pears. However, I fell in love with this dish as soon as I took my first bite. Now I use pears in various types of foods from oat bran topping for brekkie to even on pizzas (thanks to the free book I received from Woolworths). The good news is that pears are still in season in Melbourne. So I like to buy my pears at my local fruit store since they are cheap and fresh from the farms in Melbourne.

This recipe is slightly modified from the original recipe. I have added walnuts and used wholegrain mustard combined with honey to make honey mustard dressing. Overall this salad has a sweet and savoury taste to it and this paring goes incredibly well with my home country dish Jollof rice (which I should post the recipe soon) or I like to eat a LARGE bowl of this salad.

For the recipe, please check out my second blog: Pear, grape rocket salad with wholegrain honey mustard vinaigrette 

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First and foremost, I wanted to say that I’m sorry for being MIA (Missing in action) for more than 2 months!!! The easy thing for me to say is that life just got busy. However, that was not the case for my long absence of blogging. There was something else that hindered me from blogging.

Say hello to my nemesis


Believe it or not, this issue of perfectionism started when I went to university at La Trobe hoping to transfer to Monash University to apply for Nutrition and dietetics. I always thought that I should always strive to achieve the best that I can do. Nevertheless, the dreadful thing about perfectionism is that sometimes it can be deceptive, meaning that I raised incredibly high standards that are either not idealistic or way beyond my skills (probably by watching others), yet I still think!  I can achieve it, not realizing after I fail miserably and become deflated.

For example, when I am plating food for a photo shoot, each component of food  MUST be at a precise point. (This is bad, but I remember when I took a shot of a salad that I a made, I moved the walnut 2 cm apart from the rocket and I was not impressed with the overall picture (which in fact NOTHING WAS WRONG WITH THE photo. It was just my perception.

  • Or when I’m learning a new piece for piano, I expect to learn for my mistakes just like snapping my fingers. One note must not be wrong, otherwise, I just think that the whole piece sounds wrong, even if the notes that I played after the wrong note was played with accuracy and eloquence.
  • Or the worst, when I was writing my literature review, I wouldn’t write until I had the exact words to convey certain points from other scientific journals.

Believe it or not, there’s more, but I’ll spare the details otherwise, you’ll still be reading this post until Christmas with my dilemma of perfectionism.

Therefore, I realized that this often leads me to focus way too much on the task and my time is also wasted which could be used more productively. Also I start to lose the enjoyment of learning techniques such photography, piano and even evaluations at Deakin Toastmasters when I focus of on getting things 100% right or having things and learning is a wonderful experience. What’s even worse is that I start to lose my passion for these things and questions why I go even blog, desire to combine food styling, culinary skills in promoting a healthy lifestyle.  It’s OK to dream big, however, I like to think of a dream is like it’s a life  long  journey where small steps represents tasks that I have achieved moving me closer to my journey. When I want everything right, its like every step becomes harder and feels exhausting.  As much I hate to admit, when a child who first rides their bike will fall and cry because it hurts. In my short comings, I am learning not to overstate the negatives and the skills that I still haven’t learnt yet. Rather sometimes unexpected mistakes may even lead us to our goals and dreams. So when I do fall or things just don’t go the way as I planned them out to be, I will remind myself to not just stop, because the beauty of life can also be from learning from our mistakes which makes us wiser than we were yesterday, (that if we choose to acknowledge that we have a problem of course). So many great people like Thomas Edison who had to go through more than 1000 attempts in creating the light bulb that we have today. While from his story we can learn the power of persistence, he also chose not to focus on the invention being so perfect and if it was not successful, he tried again until the bulb stared to shine.

But I am learning that perfection isn’t what matters. In fact, it’s the very thing that can destroy you if you let it.”
― Emily Giffin

Smile blueberry

Some ways how I am learning to tackle perfectionism is:

Learn to react to positive constructive feedback especially as I am writing a paper from my previous Honours study hopefully trying to get it published with the help of my supervisor.

To implement healthy goal striving in the form of short and long-term goals that are reasonable and achieve able and to reward myself when I have achieved those goals.

To take pleasure of the process of learning because we can always learn something in this life. Everyone is unique in their own way and to not be too hard on myself (Just start blogging again lol).

I’m ready to experience the next chapter of my life as I feel that are I wonderfully things waiting ahead. Knowing that I have perfectionism is vital, but talking steps to change these behaviours will be a beneficial change for the future ahead 🙂

Kay’s Questions: Are you a perfectionist like myself??

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Ten Tips to stay mentally healthy | Tip #2 – Contribute to the community

Today’s second tip from the Ten Tips to stay mentally healthy is to contribute to the community: This can be in the form of helping your family, friends or in your local community.

I was brought up with a Nigerian Proverb  ” Kunle, charity always begins at home”

About last month, I suddenly had a passion to teach kids how prepare nutritious meals by using fresh vegetables from the garden. Therefore, I applied as a volunteer in the Stephanie Alexander Kitchen Garden Program in South Brunswick Primary School. At first I was quite skeptical as I have never taught kids, and kids can smell your fear. Nonetheless, I told myself to do my best with a great big smile and to relax. To my surprise, the kids asked me if I was coming next week and the week after (wowww 0_0). I can’t tell you how happy this made me. I had the biggest smile for the whole day.


After watching all the kids enthusiasm for learning culinary technique and maintaining a clean kitchen from such a young age was inspiring. This helped me to relax and be myself and help make these session fun, practical and interactive so that hopefully they can apply these skills at home.  The fact that I am encouraging these kids to learn new skills and try vegetables from a variety of nationalities which makes them feel good about themselves, i’m speechless for words. I think I get the most out of this program, (even more than the experience that I am gaining).


While getting a job which pays is important for supporting yourself financially,  I get a special feeling after performing an altruistic act which is also known as the after glow. According to Lisa B. Marshall ” Afterglow grows out of what we give –not have”, and after glow lasts longer than pleasure. In fact, studies shows that people who volunteer for causes they fell strongly about are generally more happier people and score constantly higher on the happiness scale.

Smile blueberry

I was also eager to start a small herb garden in our house. I was inspired by my teacher Lena who her and her family (Italian) have a garden.  On Thursday, she noticed that I was feeling blue as the  taste (to me, it was a bit bland) turnip leek soup with kale and walnut garnish soup was not up to my standard.


Personally, I thought this was very thoughtful of her calling me the next day asking if I was OK. I could sense that she didn’t just call out of responsibility, but rather, she was concerned about my welfare. This made me feel appreciated and that I was important in the program and made me want to try making the soup again with a different class grade which was even better than my first attempt. (Back to the herb gardener.)

By going to nurseries  and talking to Lena, I wanted to start growing herbs at home so I had do some research. One thing about me is when I have an obsessive personality. When I am interested in something, I research that topic like no man business  and spends hours and HOURS until I’m satisfied with the information that I have collected. Staring this herb garden would a be a great way to encourage my dad and get him involved in starting a garden and promote more social interaction along with the nutrition promotion I teach at home with him. Also it would help save me time just picking the herbs I need from the garden when I need them as opposed to driving to the supermarket.


So the moral of the today’s tip is to  think about how you can freely give your time to give to others. it doesn’t have to be big, it be simple such as walking your neighbours dog, cleaning, or expressing sincere gratitude  As Lisa B. Marshall said ” You want to feel good, then do good”. If we ourselves are happy and vivacious, we can spend this to others and constantly choose to be happy with out lives and others.


Kay’s question: I enjoying helping out buying the fresh produce and helping others to prepare meals. How do you like to help other people?


Ten Tips to stay mentally healthy | Tip #1 – Take the time to enjoy :Walking and enviroment

Achieving a stable and enjoyable mental health is a vital state of ensuring our health and well-being. It’s crucial in regards to how we function from day-to-day and how we approach challenges when the time come.  Just like physical exercise, there are ways you can improve your mental health.

Today’s firsts tip from the better health channel Ten Tips to stay mentally healthy is to take time to enjoy.

Morning grass

Some of the ways how I love to take the time to enjoy myself is going for walks and on Thursday, I went to a small farm.  For me personally, when I go to a farm, it  really calms and refreshes my mind. Seeing vegetation, the morning dew, the sweet smell of fresh herbs in the garden and the sound of chooks running happily running pecking for food was quite therapeutic ~ahhh.

Like a child, I was excited to go inside the vegetable patches and get a closer look of the fabulous vegetables that were growing in season. There’s just something about growing your own fresh vegetables that makes the taste unique. I love gardening because not only do you grow your fresh vegetables, it also involves social interaction with  family or friends and it also counts as some form of exercise. It ‘s also fun to get kids involved.

I’ve noticed that a lot of cultures from different nationalities do have their own veggie patch to cook their own traditional meals which I think is lovely when making lunch or dinner for the whole family.


The next place to walk around was a park and that was great as well


Watching the array of flowers which come in different shapes and sizes

Curly fern

and the new fern leaves frondescent into new green leaves really makes me appreciate how privileged we are to live in such a wonderful environment. I feel very strongly that we should do everything we can to prevent environmental pollution such as throwing your litter in the bin. Sometimes I’m appalled how some people just literally throw their litter on the ground when there is a litter box just one meter away from their, or when do not recycle. I believe everyone’s action in making a better environment can help make a difference in promoting an environment that is clean and sustainable for everyone.


Walking to a small farm and to a lovely environment made me feel better and was a great way for me to unwind the million of thoughts running through my heads. Peace and solitude in the form of walking is one of the ways how I like to enjoy the small , simple but very precious moments in life.


Kay’s question: I love going to farmers markets, to the botanical gardens and lakes. How about you? 

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Off she goes

Don’t you love skyping your siblings?

My sister said:

“Sometimes favour is shown by watching your flight door close before your eyes after running for it like your Usain Bolt, but then getting a free ticket while everyone around you is paying for theirs #Perspective — atMelbourne International Airport. So off she she went to Camberra for her interview for Occupational Therapy?

I’m praying for you

Kay’s Question: Do you have siblings? If so, do you fight or get along with them?

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Turn your complaints into blessings

This is the 6th day of the 40 day no complaining challenge, and I can already see that I am feeling:

  • More grateful for life
  • More peaceful
  • Maintaining healthy relationship with family and friends 
  • More productive and organized with my commitments 
  • Angry that I’ve lost my camera charger  ok, I digress


Living with purpose is one the best feelings in life. It motivates you to see another day, and even if some days are rough, there are more greater opportunities ahead, that’s if you are ready to move with the next chapter of my life. So turn your complaints into blessing so that you maybe a blessing to those around you.

Be free

Stay tuned to next weeks topic about the 40 day challenge 🙂