alanna brown nutritionist


My name is Alanna. I am a Nutritionist, Recipe Developer and Food Stylist based in Melbourne.

On my blog I like to share healthy recipes and nutrition tips. 

Businesses can contact me for nutrition consultations, recipe development and workshops.

Thanks for stopping by!

Lazy nutrition tips: easy peasy

Lazy nutrition tips: easy peasy

This is the first instalment of my nutrition for lazy people series of blog posts. However you don’t necessarily have to be a lazy person to benefit from these tips and tricks.

Sometimes it’s hard to find the motivation to make healthy and nutritious meals, especially if you are time poor, live by yourself or just cannot be bothered going to the shops.

Save time and money without feeling guilty about your lack of greens.

I love fresh vegetables but frozen vegetables can be lifesavers when you want to cook up a nutritious meal from scratch when the cupboards are bare and without spending too much money.


We need to eat more vegetables

I know I bang on about this a lot but did you know that most of us Australians do not eat anywhere near enough vegetables?

The recommended 5 serves a day may seem unachievable and even a little intimidating but all it really takes is a few simple adjustments to increase your vegetable intake.

Why  peas?

One of my favourite frozen vegetables to have on hand, peas are full of fibre, Vitamin C, folate, B Vitamins and plant-based protein. Podding fresh peas is one of my favourite things to do but it does take up a lot of time.

Frozen peas are an easy, economical and delicious way to sneak more vegetables into your meals. Cook them in a pot of boiling water for 1-2 minutes and they are ready to go. You can also thaw them and then microwave to cook.

Frozen vegetables are good for you

Frozen vegetables are actually great choices! As they are frozen at their peak, they retain a lot more micronutrients compared to vegetables at supermarkets, which may have spent months in refrigerator storage where they lose their micro-nutrient value. They may also become tasteless, hard and watery.

Temperatures like heat can also affect the micro-nutrient content of vegetables if they have travelled a fair way or if they have been sitting out in varying temperatures or exposed to sunlight for too long waiting to be packed.

peas are good for you

Here are some of my top tips for using peas to create healthy balanced meals…

  1. In your smashed avocado

Smashed avocado is a Melbourne breakfast staple but a lot of these breakfasts have heaps of avocado and little extra vegetables. The beauty of this is that most people cannot tell that you have added any vegetables as the peas blend in with the avocado.

For two people: simply mash together ½ an avocado with ¼-½ cup cooked peas, some feta, salt and pepper, lemon juice and extra virgin olive oil.

smashed avocado

2. Added to stir-fry, curries, pies and stews

Adding frozen peas to your stews, pies, stir-frys and casseroles is a super quick and easy way to up your vegetable intake. Try this delicious pea and potato curry recipe.

peas in stew

3. Mixed through rice, pasta or quinoa

If you are looking for a lighter base for your meal, adding vegetables is he best way to go about it. Halve the amount of rice or pasta you would normally use and instead bulk up your base with cooked peas. Or simply stir through a serving of peas with your carbs.

Try this yummy pea and almond pilaf from Martha Stewart.

Martha Stewart’s pea and almond pilaf

Martha Stewart’s pea and almond pilaf

4. Bulk up your lunch box

If you are filling lunch boxes for the week peas are a great way to bulk up your meals without having to chop up any vegetables. Give the peas a wash and then place in your lunch box with your left-over roast chicken and potatoes or bolognaise sauce. Peas are a colourful and simple base or side for any meal.

I love adding 1/3 cup of frozen peas to a container with my lamb and lentil stuffed tomatoes and reheating at work for a delicious lunch.


I hope you have found these tips helpful.

How do you like to eat peas? And do you at any other frozen vegetables?

Lentil & Lamb Stuffed Tomatoes

Lentil & Lamb Stuffed Tomatoes

Chicken, Mushroom & Silverbeet  Pie

Chicken, Mushroom & Silverbeet Pie