Healthy food staples every family needs in their kitchen

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Founder, Director, Naturopath, Nutritionist

I am passionate about helping women get their Mojo back and supporting kids to thrive and grow into strong adults.

Latest posts by Emma Sutherland (see all)

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Kinderlings Kids Radio is family-friendly kids radio for children and their grown-ups and I was delighted to be invited on their show with Shevonne Hunt to discuss what healthy food staples every family needs in their pantry?

Listen to the episode below and subscribe to Kinderling Radio here >>

What healthy food staples do you need for your family?

Here are the staples foods I always have on hand; ready to cook and eat!

Pantry

Chia seeds – Fuel our good bacteria and full of protein.
Natural, unsalted nuts – Walnuts are high in omega 3 and brazil nuts have mineral selenium for the thyroid.
Canned lentils and legumes – Choose cheap, organic, ready-to-go cans for that extra protein and fibre.

Fridge

Organic eggs – Good for a quick hit of protein and energy.
Natural yoghurt – Another good hit of protein.

Freezer

Squeezed lemon juice – So you have lemon for hot water or tea ready to go!
Homemade icy poles – Filled with yogurt, juice and/or mango.
Frozen berries – Packed full of antioxidants with great fibre levels.

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Karen Young

February 24, 2024

My daughter entered her HSC year feeling extremely overwhelmed, anxious and tired. She was nauseous at all performative moments and was wanting to go on meds to quickly resolve it. We managed to ask her to try managing this with counselling and look at a more natural approach to her wellbeing. With Emma’s naturapathic help we became aware of all the body imbalances that were going on and gut issues that were contributing to how she was feeling. Through this process, she became much more able to control her feelings, finding more energy and focus. It was a really great outcome.

Cathy Blackley

February 17, 2024

I have been seeing Emma for over 15 years. She consistently amazes me with her ability to understand how to treat the whole person and considers all avenues. Emma is empathetic, kind and caring. I would highly recommend her practice without hesitation.

Nakita Bray

February 10, 2024

Emma is truly amazing. After years of struggling with gut issues, constipation and bloating she helped my to heal my gut, learn my food intolerances and make healthier choices in my lifestyle. We then began working on my severe PCOS and hormone imbalance. DRS told me I would not likely fall pregnant naturally, I ended up falling pregnant within my first month of trying, and had an amazing pregnancy and birth to my son. Emma supports me not only physically but mentally and emotionally and I can’t praise her enough. Thank you for all you do, and being you.

Brenda Billingsley

February 9, 2024

Emma’s 3 day detox was great! Emma was extremely supportive throughout the challenge, providing very practical advice and tips via Facebook each of the 3 days. I found Emma’s encouraging style motivational, and she has made me think so much more about gut issues and eating mindfully.

alexis hurditch

Love em. So practical, all about helping you with what you can do. No nasty juice etc. just gets you to focus on your life and what achievable.

Nickie Stephenson

February 8, 2024

Emma is amazing! A wealth of knowledge, non judgement and a lovely person. I highly recommend her as a naturopath and her 3-day detox programs. Thanks Emma! 🙏

Leah Hartley

February 1, 2024

After over 18months of Doctor and specialist appointments for my son we stumbled into Emmas office. Within months we got answers and had a plan forward. My son is the best he has been in years. As a parent I would highly recommend Emma for her services. If I could give 100 stars I would.

Libby Staggs

December 18, 2023

Emma is brilliant, competent, caring and kind. My health has improved enormously since I've been under Emma's care.

Teresa Lewis

November 22, 2023

After developing stomach issues during a bout of COVID in July of 2022, and after 5 months of no improvements dealing with GP’s and a GI Specialist, in a roundabout way I was recommended to contact Emma in Dec 22. It was from here in Jan 23 (my first appointment) did Emma make an almost immediate assessment of my condition (whilst we waited for my antibody IgA blood food intolerance results). A strict elimination diet and a protocol of supplements followed, and my healing journey was about to begin. Emma’s expert knowledge, guidance, advice, patience, and her genuine concern for my wellbeing, and the ability to listen and recall information from one appointment to the next, regardless of the time in-between, is nothing I have experienced before. She is up there as one of the best practitioners I have had the pleasure of dealing with, and she happily works alongside and with my GP and GI. You never leave an appointment with her disheartened or disillusioned. I truly wish all medical practitioners were like her. I can now say 11 months on, my stomach issues are a far cry from where they were back in July 2022. I will be forever grateful for her holistic approach with my care, and she will be my go-to Naturopath from here on. Thank you again Emm!

Monique VB

August 8, 2023

My three year old and I have only the best things to say about Emma who we began seeing to address a number of issues he was having. She is wonderfully personable, exceptionally thorough and takes time to clearly explain her reasoning behind the plans she proposes. We have noticed such huge improvements all round since starting with Emma and I’m so thankful we found her!

Kylie Campbell

June 17, 2023

Emma has helped us with numerous health challenges over the past 15 years. Most recently we were able to completely clear my teenagers severe acne through diet and supplements alone. Was amazingly effective. Thank you Emma.

Effie Katsaros

June 11, 2023

I have recommended Emma to all my family and friends. She has helped me resolve my gut issues and my depleted energy levels. As well as that she is friendly and has a kindness and warmth about her that makes it easy to talk about issues that can be difficult to discuss.

Michelle Thrift

October 29, 2021

I would highly recommend Emma Sutherland for a holistic approach to wellness. She is professional and extremely knowledgeable in evidence-based clinical naturopathy. She has a genuine, beautiful, and caring manner who has always gone above and beyond for me since 2006. I first meet Emma when I was 29 years old with endometriosis living in Sydney. I was medically treated however felt exhausted, no energy and completely drained. Emma educated me to look after my health and to support my body’s capacity to heal by introducing me to organic food, herbal teas and herbal medicine including lifestyle advice and tactile therapies to combat stress management. Within months pain and discomfort reduced, I had more energy and general sense of feeling well. We decided to collaborate and write a book called “50 Foods That Will Change Your Life” which was launched in 2013. With a change of state and years in-between, I have been able to maintain my good health by eating holistically and using the knowledge learned from Emma. Now, 44 years old and 2021, I have reached out to Emma again to assist me on my Fertility journey after failed IVF treatments. I am looking forward to Emma’s support with this next chapter in my life. Thanks Emma, Your amazing! X

Stella Mcgaugh

December 13, 2020

Emma has been really helpful - she is very knowledgeable and has been extremely thorough in her approach. Emma has recommended alternative options to the limited pharmaceutical medicines offered by my GP & overall has been more effective at listening & understanding what’s going on. I have really appreciated her support over recent months & would absolutely recommend her.

Eve Paparoulas

November 18, 2020

I highly recommend Emma Sutherland, a beautifully caring naturopath who has always gone above and beyond for me over the years! Emma helped me back to good health when multiple doctors and medical specialists were not able to get to the root of my skin and digestive problems. She took an integrative approach and looked at all aspects of my diet and lifestyle to help support me in healing my leaky gut, adrenal fatigue and SIBO issues. She has also supported me wonderfully with preconception, pregnancy and post-natal care, and I will never forget the way she has gone out of her way to help me over the years, even personally dropping off supplements to me when I was looking after my newborn. Studio You is a fantastic place to visit, with the complementary staff and services on offer, but I have also used her Skype consultation option from time to time when I moved away from Sydney.

Jodie Banks

November 12, 2020

Have had 2 appointments so far with Emma, absolutely love her positive and straight up approach! Also great with giving easy to understand explanations so didn’t leave confused at all :-)

Natasha Kennerley

October 31, 2020

Emma is amazing! She worked with Archie my son who has eczema. They connected and she listened. We are totally off using all steroid cream. Archie’s body now has the building blocks to help himself and he has stopped waking multiple times overnight. Book in you will not regret it! Thanks Emma, Natasha

Angel Nguyen

September 23, 2020

Emma is a fantastic naturopath, we are so lucky to find her. She helped my daughter to fix her skin condition eczema and molluscum within a month only by changing her diet, adding supplements and homeopathy, no nasty chemical creams and medicines needed. It is magical. Emma is currently treating my 13 year old with his asthma/allergy symptoms and constipation. I have recommended Emma to many of my friends and family members.

Celia Yau

September 21, 2020

I have been going to Studio You to see Emma for over 2 years now for treatment of my PCOS and gut issues. She also sees my husband Nathan for his gut health issues. Words cannot describe how much Emma has helped us with our overall health. She is patient, genuine and a very experienced health professional. We highly recommend her naturopathy services and her clinic!

Linda Joy Wood

I love Emma! She has been my naturopath for many years, and she still amazes me with her knowledge, depth of understanding & just generally who she is. She is an absolute legend, and I recommend everyone I know who needs some help with managing their health, particularly complex needs, to Emma.

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