There is no one diet that suits everyone.

A food that nourishes one person may be bad for the next person. Food that is good for you now might not suit you in ten years. Paleo might be great today, but next year a Raw Vegan diet might be what you need. Maybe a Macrobiotic diet is great for now, but come winter you might crave a Traditional diet.

Listen to what your body needs.

I guess you could call me a flexitarian if you had to put a label on it.

It's all about finding what's right for you, finding balance, being aware of your food and enjoy the pleasure of eating and nourishing yourself.

I love experimenting and working out what suits me, and it's always changing. Learning about nutrient dense foods vs not-so-nourishing foods is very important. Experiment with making healthy food delicious and filling yourself up on the healthy stuff so there's little room for the bad stuff. There's limited real estate in your tummy so if more nourishment goes in, you'll wear a grin! Seriously… Studies have shown that diet is directly related to your mood. 

I love working with traditional methods of preparation and cooking, and spinning them with a modern twist.


Fermented Foods

Gut health is our number one priority. If you can't digest properly then what's the point in eating?  Your gut needs to be constantly helped with foods rich in probiotics to aid digestion and nutrient assimilation. Help your tummy and your brain by eating and drinking some fermented goodies every day. There's nothing I won't add sauerkraut to and it's always time for a glass of Kombucha!

Good Fat

We love avocado, coconut oil, extra virgin olive oil, and good quality animal fats from pasture raised animals such as ghee, butter, lard and tallow. Natural fats are full of vitamins and all sorts of goodness to help you feel full and keep you in good working order. With so many beautiful good fats available.. I don't have time for manufactured or tampered with fats. When it comes to fats.. if it's got more than one ingredient.. I leave it behind.


Our daily diet is always filled with greens in one way or another. Raw, cooked, a whole dish or snuck in.. you can never have enough greens.

Traditional Preparation

In this day and age we are all wrapped up in convenience and have lost the art of traditional preparation. If you're eating seeds, nuts, grains and legumes it's really important to correctly prepare them to maximise digestion and to avoid mineral deficiencies. Phytates and anti nutrients are present on all of these, and soaking, activating and maybe sprouting or fermenting is really important to help remove these and make it possible for your body to digest them properly. For more information click here.

Reduce Sugar & Refined Carbohydrates

Sugar and starchy refined foods are responsible for effecting your insulin levels and leading to a plethora of diseases. Basically if your insulin levels go up, your fat cells store more fat instead of burning it. Studies have shown that cancer can't thrive without sugar. I don't use any refined sugar in my recipes and when sweetening I choose natural sweeteners that have added health benefits. Try using some organic maple syrup, or manuka honey to sweeten your treat. If you're trying to avoid fructose try rice malt syrup or stevia. 


A rich gelatinous broth is oh so nourishing and when prepared in the correct way will keep you healthy from the inside out. Broths can be used to cook, made into reductions, delicious soups casseroles or slow cooked dishes, for braising or even a tonic to accompany a meal.

Eat Local Eat Seasonal

Do you live in the country? Or perhaps there is a local farmers market in your area where you can meet the farmers and buy locally? Learning about where produce comes from is very interesting. How many miles has the produce travelled to get to your local supermarket? Has it come from Spain, California or China? And how long ago was it picked? Supporting local farmers not only is better for the environment but can fill your kitchen with cheaper, fresher, and healthier food that tastes great!

Choose Organic Food

Or what your grandmother just called 'food'. Without the pesticides, without the genetically modified organisms, without the waxes and all the other nasties that are added to conventionally grown food these days. If possible always choose organic fruit and vegetables and if you have to make a choice then only eat conventional food that has a skin that you don't eat. When it comes to meat, get to know your local butcher and source meat from a happy farm where the animals had a nice life in the sunshine eating their natural diet of grass (grass fed and grass finished and all the vitamins from the beautiful grass get stored into the fat) and where they were treated well and weren't injected with antibiotics. But organic meat is so expensive! Well… it's worth it.. I like to experiment with cheaper cuts and making different dishes, or buying my favourite cut but eating less meat per meal than I normally would. Quality not quantity.


DISCLAIMER: This website and all the information it contains is based on personal experience and shared for educational and informational purposes only. It should not be used as a substitute for professional medical advice, diagnosis or treatment. Always consult your professional healthcare providers. It is your responsibility to research the accuracy, completeness, and usefulness of all opinions, services, and other information found on this site. Mother Nourish and Janneke Williamson assume no responsibility or liability for any consequence resulting directly or indirectly from any action or inaction you take based on the information found on or material linked to on this site. Mother Nourish does not control, monitor or guarantee the information contained in external web sites that are linked to from the site, and does not endorse any views expressed or products or services offered therein.