Wellness Zone

Banana Spinach Smoothie

Need a quick breakfast or snack? This creamy Banana Spinach Smoothie takes just five minutes and combines banana, baby spinach, Greek yoghurt, milk and protein powder.

Why it’s good for you

With 40g of protein per serving, this smoothie packs plenty of protein into one easy drink.

The banana and spinach add fruit and leafy greens, while each serving also provides 893mg potassium, 668mg calcium, 27mg vitamin C and 125mg magnesium.

A simple option when you want something quick, filling and easy to prepare.

Ingredients

½ banana, fresh or frozen
50g baby spinach
4 ice cubes
120g plain Greek yoghurt
200ml whole cow’s milk
25g protein powder
1 tsp vanilla extract

Method

Add all ingredients to a blender and blend until smooth.

Pour into a glass and enjoy.

1 serving | Ready in 5 minutes

One serving is approximately two cups and is best enjoyed immediately. The recipe also suggests using a milk alternative if preferred.

Save this one for your next quick breakfast or snack.

Recipe by LEPT Nutrition.

Spring reminds us that growth begins with making space.

In Chinese Medicine, this season encourages movement — not just physically, but emotionally too.

Sometimes that means letting go of accumulated stress.
Sometimes it means creating healthier habits.
Sometimes it simply means choosing to prioritise yourself again.

Acupuncture can support you wherever you're starting.

Every season offers a fresh beginning.

🌼 What are you hoping to grow this Spring?

Dinner in 20 minutes? This one’s worth saving.

This Chicken, Leek & Asparagus One-Pot Soup is a simple combination of shredded chicken, tender leeks and asparagus, finished with fresh lemon and parsley.

It’s warming, satisfying and comes together in just one pot.

Why it’s good for you

With 44g of protein and 5g of fibre per serving, this soup makes a satisfying, protein-rich meal.

It also provides 36mg of vitamin C, 6mg of iron and 1,108mg of potassium per serving, while the leeks, asparagus, lemon and parsley add a variety of plant foods to your meal.

You’ll need:

2 tsp extra virgin olive oil
4 leeks, trimmed and sliced
830ml low-sodium chicken broth
680g cooked chicken breast, shredded
1 lemon, juiced
540g asparagus, trimmed and chopped
40g parsley
Salt and pepper, to taste

How to make it:

Heat the olive oil in a pan over medium heat. Add the leeks, salt and pepper and sauté for 5–6 minutes until softened, adding a splash of broth if needed.

Stir in the shredded chicken, broth and lemon juice.

When the soup is almost ready, stir in the asparagus and cook for another 2–3 minutes until tender.

Divide between bowls, top with fresh parsley and season with salt and pepper.

Makes 4 servings | Ready in 20 minutes

Leftovers will keep refrigerated in an airtight container for up to three days, making this a handy option for meal prep.

For extra flavour, the original recipe suggests adding garlic and parmesan.

Recipe by LEPT Nutrition.

Looking for an easy meat-free dinner that still delivers on comfort and flavour?

Try this Mushroom Parmigiana. Portobello mushrooms are topped with homemade tomato sauce and melted cheddar, then served alongside a colourful salad with balsamic dressing.

Why it’s good for you

With mushrooms, tomatoes, capsicum, cucumber and mixed salad leaves, this recipe brings together a variety of vegetables in one meal.

Each serving provides 14g of protein, 51mg of vitamin C and 369mg of calcium. The combination of warm Mushroom Parmigiana and fresh salad also makes for a satisfying mix of flavours and textures.

You’ll need:

8 large portobello mushrooms, stems removed
320g canned whole tomatoes, drained
1 red onion, finely diced
1 tsp Italian seasoning
180g cheddar cheese, grated (or lactose-free option)
2 cups mixed salad leaves
1 red capsicum, diced
250g cherry tomatoes, halved
1/2 cucumber, cut into half-moons
2 tbsp balsamic vinegar
2 cloves garlic, crushed or finely diced

How to make it:

Preheat your oven to 180°C and line a baking tray with baking paper.

Heat oil in a saucepan over medium heat. Add the onion, Italian seasoning, salt and pepper and cook for 5 minutes. Add the tomatoes and garlic and cook until heated through. Cool for 5–10 minutes before blending until smooth.

Place the mushrooms stem-side up on the baking tray. Spoon over the tomato sauce, top with grated cheese and bake for 10–15 minutes until melted and golden.

While they cook, combine your salad leaves, cucumber, cherry tomatoes and capsicum.

Divide the salad between plates, drizzle with balsamic vinegar and serve with two Mushroom Parmigianas per person.

Makes 4 servings | Ready in around 30 minutes

Save this one for your next easy weeknight dinner.

Recipe by LEPT Nutrition.

Warm mornings.
Cool evenings.
Windy afternoons.

Spring weather can keep our bodies guessing.

In Chinese Medicine, sudden seasonal changes can sometimes contribute to symptoms like sniffles, headaches, muscle tension or feeling run down.

Supporting your body early may help you adapt more comfortably as the seasons change.

Personalised herbal medicine works alongside your body's natural processes to encourage balance throughout the season.

A little support now may help prevent bigger disruptions later.

Spring often brings full calendars, more social events and increased activity.

While that can feel exciting, it can also leave us feeling stretched, tense and mentally overloaded.

Acupuncture isn't only for pain.

Many people choose regular treatments simply to create space to pause, reset their nervous system and help maintain balance during busy seasons.

Think of it as giving your body permission to catch up with your life.

Sometimes slowing down is exactly what helps you keep moving forward.

What’s for dinner? Try this Burrito Bowl with Quinoa Tofu Taco Filling.

A satisfying combination of crispy seasoned quinoa and tofu, black beans, creamy avocado, charred capsicum, fresh romaine and salsa.

It makes 2 servings and takes around 35 minutes to prepare.

You’ll need:
50g uncooked quinoa
150g extra-firm tofu, crumbled
1 tbsp extra virgin olive oil
3g chilli powder
2g cumin
1/4 cup oregano
2g garlic powder
1g iodised salt, or to taste
150g salsa, divided
5ml lime juice
1 tsp nutritional yeast
1 red capsicum, sliced
1/4 head romaine hearts, chopped
85g cooked black beans
1 avocado, diced

How to make it:

Cook the quinoa according to the packet directions.
In a dry non-stick frying pan over medium heat, cook the crumbled tofu for 8–10 minutes, stirring often, until just golden. Remove and set aside.
Add the olive oil, cooked quinoa, chilli powder, cumin, oregano, garlic powder and salt to the pan. Stir, then add half the salsa, lime juice, nutritional yeast and tofu.
Spread the mixture evenly in the pan. Leave it to caramelise for 3–4 minutes, then stir and flatten again. Continue until the quinoa becomes slightly crispy.
Remove the quinoa mixture and cook the sliced capsicum in the same pan over medium-high heat for 8–10 minutes, until tender and slightly charred.
Divide the quinoa mixture, capsicum, romaine, black beans and avocado between two bowls. Top with the remaining salsa.

Meal-prep tip: The recipe can be refrigerated in an airtight container for up to five days. Dice the avocado just before serving to help prevent browning.

Save this one for your next quick and colourful dinner.

Recipe by Lorraine English - Lept Nutrition

One of the biggest misconceptions we hear...

"I don't think I could drink Chinese herbs."

While some traditional formulas certainly have a stronger flavour, many modern granulated herbs are surprisingly easy to take, and we can often offer suggestions to make them more enjoyable.

More importantly, they're prescribed specifically for your individual presentation — not just your symptoms.

Herbal medicine has been used for thousands of years to support health naturally, and modern dispensing methods have made it far more convenient than many people realise.

Curious but unsure? We're always happy to answer your questions.

Every season places different demands on the body.

Spring is often associated with increased movement, fluctuating weather, and for many people, allergies, headaches, digestive changes or feeling emotionally "stuck."

Chinese herbal medicine is prescribed specifically for you — supporting your individual constitution rather than taking a one-size-fits-all approach.

Whether your goal is improving energy, supporting digestion, calming seasonal symptoms or restoring balance after winter, herbs can gently support your body's transition.

Because every prescription is personalised, what works for one person isn't necessarily right for another.

🌱 Individual care for every season.

As the days become warmer and brighter, your body is adjusting too.

Spring is a season of movement and growth in Chinese Medicine. It's a wonderful time to gently support your body's natural detoxification processes, improve circulation, boost energy, and shake off that heavy winter feeling.

If you've been feeling sluggish, tense, or simply "not quite yourself", acupuncture can help your body transition into the new season with greater ease.

Just as nature begins to bloom, your health deserves the same opportunity.

🌿 Ready to welcome spring feeling your best?