Friday Foodie: Kate Callaghan


Welcome to the latest edition of my Friday Foodie series, where each week I feature my favourite health and wellness stars. Each week, they share their tips for healthy living and their favourite recipe.

This week, I am featuring Kate Callaghan who runs the gorgeous website The Holistic Nutritionist. Kate is a super inspiring woman with similar wellness views as mine and I am thrilled to feature her as my Friday Foodie this week. Enjoy :)

Tell us a little bit about yourself, your family, what you do and what inspired you to lead a healthier lifestyle?

I am an Aussie holistic nutritionist, dietitian and personal trainer living in beautiful Wanaka, New Zealand with my hubby (also a PT) and almost 1 year old daughter.

I started working in the health and fitness industry when I was 17 (a long time ago now!) as a group fitness instructor. I had always loved going to the gym, then saw an advert saying I could get paid to workout! Sounded like a good deal to me! From there, I took a minor detour into public relations but, when my health started to deteriorate, and doctors had no answers for me, I realised I needed to change my party-loving lifestyle into a healthier one – better food, less alcohol, more sleep, lower stress levels.

What inspired you to start The Holistic Nutritionist?

I realised that I wasn’t the only one who was struggling to find answers to their health questions. Modern medicine is awesome in many respects, but in many ways I believe it’s not that great, only offering medication as an option to heal. When, in reality, there is a lot to be said for starting with food, movement, stress management and self-love.

I managed to naturally heal many of my conditions that had plagued me for years (eczema, digestive issues, amenorrhea and infertility), and I wanted to share how I did it with as many people as possible, so they too could live healthier, happier lives.


What exciting plans do you have coming up in 2016?

I have written a book! An actual hold-in-your-hands book! It’s all about balancing women’s hormones, through food, exercise, stress management and self-love, to fast-track them to health, happiness and hotness (I like alliteration, can’t you tell?). It’s due out 1st September this year and being published by

What tips would you give to someone who is just starting to make changes to their health and wellness?

  • Don’t let the perfect get in the way of the good
  • Any step forward is a positive step, no matter how big that step is, or how fast you head there. Progress is progress
  • Start with veggies. You can’t go wrong with veggies
  • Be kind to yourself – acknowledge your own self-worth and treat yourself like you would a best friend. Once you realise you are worthy, and you respect yourself, then you will be more likely to make positive changes in all other areas of your life, such as food and movement

Do you have any tips for eating well on a budget?

Yes! There is actually a really long list on budget-eating in my book, but for a start:

  • Buy in season, preferably local produce
  • Frozen veggies are OK too – sometimes they are actually better than fresh at the supermarket
  • Go for cheap cuts of meat – meat on the bone is especially nutritious, and there is nothing wrong with mince (plus it is REALLY versatile)
  • Don’t waste your money on fancy packaged healthy “treats” – bars, bliss balls, slices – just have some fresh fruit and a handful of nuts for your snack. Better for you, and for your wallet

What healthy dinner options would suggest to someone who is time poor?

  • Curries – olive oil, onion, chicken, curry power, coconut milk – all in a pan – cook – eat
  • Slow-cooked meals – put them on in the morning, set the slow-cooker to low and head to work. Come home to a cooked meal!
  • If all else fails – eggs.  Poach/fry/scramble/bake – whatever floats your boat. Don’t underestimate the humble egg – it has 13 essential nutrients. I like to call it “nature’s multivitamin”
  • Cook once, eat twice – make extra meals at dinner to pack for lunch the next day. This will save time and money (as you won’t be buying your lunch out

What is something that you enjoy doing when you have some ‘me’ time?

Oh my goodness! ‘Me’ time is so rare these days since I gave birth to my daughter. But I often fantasise about the things I used to do (and sometimes I actually get to do them):

  • Yoga
  • Reading
  • Taking a bath
  • Having a nap
  • Going for a massage
  • Heading out for a hike

What is your favourite recipe to cook? Can you share the recipe with us? 

At the moment, it is stewed apples with coconut milk, as a friend just dropped off a bunch of organic apples from her trees:


What you need:

  • Apples (1 per person)
  • Cinnamon (1/2 tsp per apple)
  • Butter (2tsp per apple)
  • Coconut milk (a good splash for each serve)

What to do:

  1. Peel and chop apples
  2. Melt butter in a small saucepan over low-medium heat
  3. Add apples and cinnamon and stir to combine
  4. Pop lid on and come back to it regularly to give it a stir and check how the apples are going – they are ready when slightly soft but not mushy – about 10mins
  5. Serve apples in bowls and pour over coconut milk
  6. Enjoy!

A little more about Kate and where you can find her


Kate is a holistic nutritionist, dietitian, international speaker, personal trainer and mother of one, living in Wanaka, New Zealand. Kate is the author of the inspirational e-book “Healing Hypothalamic Amenorrhea” and an upcoming print book on how to optimize women’s hormones. Having experienced hormonal chaos and infertility, and managing to heal herself naturally, Kate is passionate about healing women’s hormones and fast-tracking them to health, happiness and hotness through nutrient-dense foods, rejuvenating movement, unconditional self-love, and mindful and sustainable practices. You can find Kate through her website, or via her social media:







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