Day on a Plate with Natasha Vujic

Published on 06/08/2018

Can you share with us your thoughts on nutrition, food and well-being?

I now know how important it is to fuel your body correctly. I soon realised this when I was 18 and dancing full-time at WAPPA. An important turning point for me was when I saw a nutritionist and she created a food plan made specifically to FUEL my body for how much I was dancing. This really made me understand the importance of food.

I stuck to my food plan which included 6 meals each day and it wasn’t long before I started to feel so much better! My energy levels were great and mentally I was in a better place too. I remember starting to feel good about my body because I was looking fit and healthy and I liked that. For so many years I was very weak and always injured, I think a large part of this was due to being uneducated on nutrition.

What is 1 thing dancers can do today to start improving their nutrition and fuelling the body?

I would say definitely taking the time to learn more about what your body needs to function at its best. Our health is so important, if you want to have a long dancing career, start taking care of your body from a young age by putting the right foods into it.

Can you take us through your typical meals during a ‘normal’ day

I love starting my day with 2 boiled eggs, 3 if they are small.

For my midmorning snack I like to make a smoothie and I always make sure my lunch is going to fuel me depending on my evening of teaching ahead. I like incorporating some sort of meat and vegetables. During the winter I like my lunches to be hearty and warm and I tend to make enough to last me for a few days. In summer I usually make nice fresh salads for lunch.

In the afternoon I will have some sort of snack, sometimes it’s nuts or sometimes if I am feeling like something sweeter it will be 2 rice cakes with peanut butter and honey.

For dinner I try to eat light as it can be late depending on what time I get home from teaching, usually some vegetables or left overs.

What are your guilty pleasures when it comes to food?

Oh my goodness, I have such a sweet tooth! Any type of pastry really; I love love love Danish’s! I also love bubble tea, I don’t drink coffee but I am addicted to my bubble tea.

What is your favourite food?

I do love salmon, when I go out to eat dinner 9 times out of 10 I will order salmon or something with seafood. I do love my seafood.

Ingredients (Serves 4):

  • 2 chicken breasts, diced
  • 3 tbsp olive oil
  • 1 brown diced onion
  • 2 gloves of garlic, finely chopped
  • 2 cups of mushrooms, chopped
  • 2 cups of baby spinach
  • 2 cups of risotto rice
  • 6 cups of chicken stock, warmed up
  • 25g Parmesan cheese
  • 2 tbsp fresh chopped chives
  • Salt & pepper to taste
Step One: Heat oil in large pan, cook chicken then remove from heat.

Step Two: Add the onion and sauté for several minutes until translucent.

Step Three: Add the garlic and 1 cup of risotto rice, then stir to coat the rice with oil.
Step Four: Pour the chicken stock slowly into the pan one cup at a time and stir frequently. Only add the next cup of rice once the first cup of stock is nearly absorbed by the rice. Be sure to stir the rice consistently during the process.

Step Five: When the rice is almost done add the mushrooms and last cup of stock.

Step Six: When the rice is cooked, stir through the chicken, baby spinach and chives, then top with parmesan cheese, salt and pepper, and serve.

We would love to see your prepared Healthy Mushroom Risotto so make sure to share and tag on Instagram via @blochau #blochau

Make sure to keep up to date with Natasha
INSTAGRAM @tvuj23 and @dancesculpt
Or feel free to contact her via email:


  • Day on a Plate with Natasha Vujic