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Peninsula Kids
Home»At Home»Recipes»Special Diets»Four healthy treats to fight the winter blues
Special Diets

Four healthy treats to fight the winter blues

Updated:July 30, 20247 Mins Read
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Xali is Australia’s first training, dietary and wellness program to cater to women going through biological changes with a focus on perimenopause and menopause.

Created by Northern Rivers resident Naz de Bono,  Xali is a daily personalised program that provides workouts, recipes, education and support to women based on the 4 pillars of Move, Eat, Learn & Connect. Xali creates recommendations for women bursting with energy but also provides options for the days when they want to pull back.  As women experience biological changes, the way they exercise needs to be adapted.

We spoke to Xali’s in-house Clinical Nutritionist, Samantha Gowling who shared some recipes to fight the winter blues that are available through the Xali platform.

Recipe #1 Easy Cheesy Egg Muffins

Prepare these muffins ahead of time and enjoy a quick and easy breakfast for the week! Eggs are rich in iron and Vitamin D, are a great source of protein and have been linked to reducing cholesterol levels during menopause. 

Serves: 4
Prep: 20 mins
Cook: 20 mins

Ingredients:

For the basil pesto:

  • Basil, fresh – ⅔ cup
  • Pine nuts – ⅓ cup
  • Garlic clove minced x 2
  • Olive oil – 1⅓ tbsp
  • Parmesan cheese grated – ⅓ cup
  • Lemon juice of – ⅔ whole
  • Salt – ⅛ tsp
  • Cracked black pepper – ⅛ tsp

For the muffins:

  • Spinach, frozen thawed – 166 gm (2-3 balls)
  • Eggs – 4 whole
  • Olives pitted, chopped – ⅓ cup
  • Sundried tomatoes diced – ⅛ cup
  • Thyme, fresh, sprigs leaves only – 1⅓ whole
  • Salt – ⅛ tsp
  • Cracked black pepper – ⅛ tsp
  • Goat cheese crumbled – ⅛ cup
  • Pesto see recipe – ⅛ cup
  • Thyme, fresh leaves to serve – ⅛ tsp
Method:

For the muffins:

  1. Preheat the oven to 170°C. Set frozen spinach aside to defrost about 1-2 hours before.
  2. Grease a 12 hole muffin pan with oil or butter or you can use cupcake patty pans to line the muffin pan if you have them.
  3. Squeeze out excess moisture from the spinach and set aside.
  4. In a food processor, add eggs, olives, sun dried tomatoes, thyme, salt and pepper and blitz for a few seconds to combine.
  5. Divide the drained spinach and goat cheese, evenly in the prepared muffin pan and pour in the egg mixture. Top with a small dollop of pesto.
  6. Bake in the oven for 20 minutes or until cooked through. Remove from the oven and serve or let them cool completely before storing in the refrigerator for up to 3 days.

For the basil pesto:

  1. In a food processor or blender combine basil with pine nuts and garlic.
  2. Add lemon juice and then the oil slowly and process into a paste.
  3. Season with salt and pepper to taste.
  4. Store in the fridge in an airtight container for up to 7 days.

Recipe #2 Cream of Mushroom Soup

A simple and ultra-creamy soup that is full of flavour and will leave you satisfied. This recipe is not only great for winter but it’s also medicinal – eating at least 1 clove of garlic a day can help balance your hormones, prevent the effects of hot flushes, and enhance the body’s immunity.

Serves: 2
Prep: 20 mins
Cook: 45 mins

Ingredients:
  • Olive oil – 2 tbsp
  • Onion, brown diced – ¼ whole
  • Garlic clove minced x 3
  • Thyme, fresh leaves – 1½ tsp
  • Mushrooms, brown or white sliced – 4 cup
  • Mushrooms, Portobello or specialty, sliced – 2 whole
  • Tamari – ⅛ cup
  • Mustard, seeded – 1½ tsp
  • Coconut milk full fat – 200 ml
  • Tofu, silken cut into about 12 cubes *it will be soft to handle – 150 gm
  • Spinach, fresh – 2 cup
  • Chives, fresh snipped – ⅛ cup
  • Parsley, flat leaf chopped – ⅛ cup
  • Salt to taste – ¼ tsp
  • Cracked black pepper to taste – ⅛ tsp
Method:
  1. In a large stockpot over medium heat, heat olive oil, add onion, garlic and thyme until translucent and fragrant, about 12 minutes.
  2. Add half of the chopped mushrooms and tamari and cook down on medium-high heat, covered for about 10 minutes. This will allow the mushrooms to release their water.
  3. Add the remaining mushrooms and cook covered for another 10 minutes.
  4. Remove the lid and add coconut milk, vegetable stock, cook for another 10 minutes uncovered to reduce liquid.
  5. Drain the tofu while still in the pack, then cut into 12 cubes. Gently add to mushrooms and heat through for about 5 minutes, stirring occasionally, allowing the flavours to combine.
  6. Just before serving, fold in the spinach gently until wilted. Ladle into serving bowls.
  7. Serve with chives and parsley, season with salt and black pepper to taste, and serve hot.

Recipe #3 Homemade sushi [Pecan Sushi]

This is a great meal to get the family involved. Prepare the ingredients and paté ahead of time and get ready for some hands-on fun! Pecans provide an abundance of organic pyridoxine (vitamin B6), essential for serotonin release and nervous-system health.

Serves: 3
Prep: 30 mins

Ingredients:
  • Nori seaweed, sheet – 3 whole
  • Sprouts, assorted – ½ cup
  • Cucumber julienned – ⅛ whole
  • Avocado sliced – ⅛ whole
  • Tamari to serve – ⅛ cup

For the paté

  • Pecans – ¾ cup
  • Capsicum, red chopped – ½ whole
  • Spring onion chopped – 1 ½ whole
  • Coriander, fresh chopped – ⅛ cup
  • Chilli flakes – ⅛ tsp
  • Salt – ⅛ tsp
  • Cracked black pepper – ⅛ tsp
Method:

For the paté

Add pecans to the food processor and blitz until they are reduced to a medium crumb. Add the remaining filling ingredients and blend to a chunky pate. Do not over process.

To make 6 rolls

  1. Place nori sheet with ribbed-side facing upwards, shiny side facing down, and lines in nori perpendicular to you.
  2. Spread the paté evenly over the sheet leaving the edge furthest away from you free from paté for roughly 1cm as you will use this to secure the roll. Make sure to cover each horizontal edge or you might end up with end pieces without much filling.
  3. Lay vegetables horizontally in the lower half of the sheet. Start rolling with the edge closest to you. Roll tightly, yet gently away from you. Secure the roll by adding a bit of water to the free edge furthest from you.
  4. With a sharp knife, cut the roll in half. Slice each half into three or four bite-sized piece.
  5. Repeat the process for the remaining ingredients. Slice into rounds and serve with a side of tamari.

Recipe #4 Smoked Salmon, Spinach and Dill Omelette

This colourful omelette will appeal to even the fussiest egg eaters. Create a super thin egg mixture and add plenty of herbs and lots of greens. Spinach is rich in antioxidants and is also considered a ‘cooling food’, which helps to combat inflammation and ease hot flushes.

Serves: 2
Prep: 10 mins
Cook: 10 mins

Ingredients:
  • Eggs – 4 whole
  • Parsley, flat-leaf chopped – 2 tbsp
  • Dill, fresh chopped + a few sprigs dill – 1 tbsp
  • Pinch salt
  • 2 whole Cracked black pepper – ½ tsp
  • Olive oil – 2 tsp
  • Smoked salmon – 4 pieces
  • Spinach, fresh – 1 cup
  • Sugar snap peas trimmed – ½ cup
  • Asparagus spears sliced in half lengthwise – 8 whole
  • Silverbeet finely shredded – ½ cup
Method:
  1. Whisk eggs with parsley, chopped dill, salt and cracked black pepper.
  2. Heat oil in a medium sized skillet or omelette pan. Pour in egg mixture and cook over medium heat to set eggs for 4 minutes, then layer with smoked salmon and spinach.
  3. Fold omelette over carefully in the pan and continue to cook for a further 3 minutes until the salmon has cooked and spinach wilted.
  4. Meanwhile in a separate saucepan, steam or gently boil the sugar snap peas, asparagus spears and silverbeet for about 3 minutes, strain, pat dry and keep warm.
  5. Transfer to a serving plate, add some fresh dill to garnish and serve with steamed greens.

xali.com.au

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Something fin-tastic is rolling your way... Our Sk8house crew have voted – and it's been decided that for our next event we’re diving deep into [...]
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Events on July 28, 2025
Dive into Immersive Adventure with Nintendo’s Animal Crossing: New Horizons at SEA LIFE Melbourne!
Dive into Immersive Adventure with Nintendo’s Animal Crossing: New Horizons at SEA LIFE Melbourne!
28 Jul 25
Melbourne
Events on July 29, 2025
Dive into Immersive Adventure with Nintendo’s Animal Crossing: New Horizons at SEA LIFE Melbourne!
Dive into Immersive Adventure with Nintendo’s Animal Crossing: New Horizons at SEA LIFE Melbourne!
29 Jul 25
Melbourne
Events on July 30, 2025
Dive into Immersive Adventure with Nintendo’s Animal Crossing: New Horizons at SEA LIFE Melbourne!
Dive into Immersive Adventure with Nintendo’s Animal Crossing: New Horizons at SEA LIFE Melbourne!
30 Jul 25
Melbourne
Events on July 31, 2025
Dive into Immersive Adventure with Nintendo’s Animal Crossing: New Horizons at SEA LIFE Melbourne!
Dive into Immersive Adventure with Nintendo’s Animal Crossing: New Horizons at SEA LIFE Melbourne!
31 Jul 25
Melbourne
Events on August 1, 2025
Dive into Immersive Adventure with Nintendo’s Animal Crossing: New Horizons at SEA LIFE Melbourne!
Dive into Immersive Adventure with Nintendo’s Animal Crossing: New Horizons at SEA LIFE Melbourne!
1 Aug 25
Melbourne
Events on August 2, 2025
Dive into Immersive Adventure with Nintendo’s Animal Crossing: New Horizons at SEA LIFE Melbourne!
Dive into Immersive Adventure with Nintendo’s Animal Crossing: New Horizons at SEA LIFE Melbourne!
2 Aug 25
Melbourne
Events on August 3, 2025
Dive into Immersive Adventure with Nintendo’s Animal Crossing: New Horizons at SEA LIFE Melbourne!
Dive into Immersive Adventure with Nintendo’s Animal Crossing: New Horizons at SEA LIFE Melbourne!
3 Aug 25
Melbourne
Events on August 4, 2025
Dive into Immersive Adventure with Nintendo’s Animal Crossing: New Horizons at SEA LIFE Melbourne!
Dive into Immersive Adventure with Nintendo’s Animal Crossing: New Horizons at SEA LIFE Melbourne!
4 Aug 25
Melbourne
Events on August 5, 2025
Dive into Immersive Adventure with Nintendo’s Animal Crossing: New Horizons at SEA LIFE Melbourne!
Dive into Immersive Adventure with Nintendo’s Animal Crossing: New Horizons at SEA LIFE Melbourne!
5 Aug 25
Melbourne
Events on August 6, 2025
Dive into Immersive Adventure with Nintendo’s Animal Crossing: New Horizons at SEA LIFE Melbourne!
Dive into Immersive Adventure with Nintendo’s Animal Crossing: New Horizons at SEA LIFE Melbourne!
6 Aug 25
Melbourne
MSO presents Jams for Juniors at McClelland
MSO presents Jams for Juniors at McClelland
6 Aug 25
Langwarrin
MSO presents Jams for Juniors at McClelland
MSO presents Jams for Juniors at McClelland
6 Aug 25
Langwarrin
Events on August 7, 2025
Dive into Immersive Adventure with Nintendo’s Animal Crossing: New Horizons at SEA LIFE Melbourne!
Dive into Immersive Adventure with Nintendo’s Animal Crossing: New Horizons at SEA LIFE Melbourne!
7 Aug 25
Melbourne
Events on August 8, 2025
Dive into Immersive Adventure with Nintendo’s Animal Crossing: New Horizons at SEA LIFE Melbourne!
Dive into Immersive Adventure with Nintendo’s Animal Crossing: New Horizons at SEA LIFE Melbourne!
8 Aug 25
Melbourne
Events on August 9, 2025
Dive into Immersive Adventure with Nintendo’s Animal Crossing: New Horizons at SEA LIFE Melbourne!
Dive into Immersive Adventure with Nintendo’s Animal Crossing: New Horizons at SEA LIFE Melbourne!
9 Aug 25
Melbourne
Events on August 10, 2025
Dive into Immersive Adventure with Nintendo’s Animal Crossing: New Horizons at SEA LIFE Melbourne!
Dive into Immersive Adventure with Nintendo’s Animal Crossing: New Horizons at SEA LIFE Melbourne!
10 Aug 25
Melbourne
Events on August 11, 2025
Dive into Immersive Adventure with Nintendo’s Animal Crossing: New Horizons at SEA LIFE Melbourne!
Dive into Immersive Adventure with Nintendo’s Animal Crossing: New Horizons at SEA LIFE Melbourne!
11 Aug 25
Melbourne
Events on August 12, 2025
Dive into Immersive Adventure with Nintendo’s Animal Crossing: New Horizons at SEA LIFE Melbourne!
Dive into Immersive Adventure with Nintendo’s Animal Crossing: New Horizons at SEA LIFE Melbourne!
12 Aug 25
Melbourne
Events on August 13, 2025
Dive into Immersive Adventure with Nintendo’s Animal Crossing: New Horizons at SEA LIFE Melbourne!
Dive into Immersive Adventure with Nintendo’s Animal Crossing: New Horizons at SEA LIFE Melbourne!
13 Aug 25
Melbourne
Events on August 14, 2025
Dive into Immersive Adventure with Nintendo’s Animal Crossing: New Horizons at SEA LIFE Melbourne!
Dive into Immersive Adventure with Nintendo’s Animal Crossing: New Horizons at SEA LIFE Melbourne!
14 Aug 25
Melbourne
Events on August 15, 2025
Dive into Immersive Adventure with Nintendo’s Animal Crossing: New Horizons at SEA LIFE Melbourne!
Dive into Immersive Adventure with Nintendo’s Animal Crossing: New Horizons at SEA LIFE Melbourne!
15 Aug 25
Melbourne
15 Aug
Future Council Q&A with Damon Gameau & Special Guests
15 Aug 25
Rosebud
Future Council Q&A with Damon Gameau & Special Guests
Future Council Q&A with Damon Gameau & Special Guests
15 Aug 25
Rosebud
Events on August 16, 2025
Dive into Immersive Adventure with Nintendo’s Animal Crossing: New Horizons at SEA LIFE Melbourne!
Dive into Immersive Adventure with Nintendo’s Animal Crossing: New Horizons at SEA LIFE Melbourne!
16 Aug 25
Melbourne
Events on August 17, 2025
Dive into Immersive Adventure with Nintendo’s Animal Crossing: New Horizons at SEA LIFE Melbourne!
Dive into Immersive Adventure with Nintendo’s Animal Crossing: New Horizons at SEA LIFE Melbourne!
17 Aug 25
Melbourne
Events on August 19, 2025
Sk8house Sensory Sessions
Sk8house Sensory Sessions
19 Aug 25
Carrum Downs
Events on August 23, 2025
AFLW - Hawthorn v Carlton
AFLW - Hawthorn v Carlton
23 Aug 25
Frankston
Events on August 30, 2025
Under The Sea Roller Disco at Sk8house
Under The Sea Roller Disco at Sk8house
30 Aug 25
Carrum Downs
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ABOUT

Established in 2006, Mornington Peninsula News Group (MPNG) is a locally owned and operated, independent media company.

MPNG publishes two glossy magazines: Peninsula Essence and Peninsula Kids.

MPNG also publishes five weekly community newspapers: the Western Port News, Mornington News, Southern Peninsula News, Frankston Times and Chelsea Mordialloc Mentone News.

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The countdown is on, school holidays are just around the corner and Acro Kids is the place to be! 22nd September – 3rd October in Mornington and Braeside. 
Reinvented full day programs designed for beginners to advanced skills, kids will learn wicked acro and parkour tricks and make heaps of new friends. 
Don’t miss out on the fun (and some time to yourself) book now to avoid disappointment – https://www.acrokids.com.au/school-holiday-program/

@acrokidsau #schoolholidays #springschoolholidays
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The countdown is on, school holidays are just around the corner and Acro Kids is the place to be! 22nd September – 3rd October in Mornington and Braeside. Reinvented full day programs designed for beginners to advanced skills, kids will learn wicked acro and parkour tricks and make heaps of new friends. Don’t miss out on the fun (and some time to yourself) book now to avoid disappointment – https://www.acrokids.com.au/school-holiday-program/ @acrokidsau #schoolholidays #springschoolholidays
5 days ago
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1/9
FREE Father’s Day printable questionnaire. Just download form and print!

https://peninsulakids.com.au/wp-admin/post.php?post=17344&action=edit

#fathersday #questionnaire #aboutmydad
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FREE Father’s Day printable questionnaire. Just download form and print! https://peninsulakids.com.au/wp-admin/post.php?post=17344&action=edit #fathersday #questionnaire #aboutmydad
5 days ago
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2/9
Have you entered our Things We Love winter competitions?
We're choosing winners Monday, so hurry up!

ENTER HERE: https://peninsulakids.com.au/winter-2025-things-we-love-giveaway/
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Have you entered our Things We Love winter competitions? We're choosing winners Monday, so hurry up! ENTER HERE: https://peninsulakids.com.au/winter-2025-things-we-love-giveaway/
1 week ago
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3/9
The Hawks are back in Frankston this weekend!

Get your tickets here:

https://www.ticketmaster.com.au/hawthorn-v-carlton-2025-nab-aflw-season-10-frankston-23-08-2025/event/130062D7A58C195D

Please Note
Junior Policy:
Children aged 0-17 as at 1 January 2025 are entitled to enter the ground at no charge; however, they must hold a valid ticket for entry.
Persons aged 18 and over as at 1 January 2025 are classified as an adult.

@hawthornaflw Hawthorn FC AFLW 
#aflw #kineticstadium #frankston
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The Hawks are back in Frankston this weekend! Get your tickets here: https://www.ticketmaster.com.au/hawthorn-v-carlton-2025-nab-aflw-season-10-frankston-23-08-2025/event/130062D7A58C195D Please Note Junior Policy: Children aged 0-17 as at 1 January 2025 are entitled to enter the ground at no charge; however, they must hold a valid ticket for entry. Persons aged 18 and over as at 1 January 2025 are classified as an adult. @hawthornaflw Hawthorn FC AFLW #aflw #kineticstadium #frankston
1 week ago
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4/9
Robots and magic and slapstick… oh my!

Following appearances on Sesame Street, Universal Kids, and on The Tonight Show with Jimmy Fallon, Mario the Maker Magician heads to Frankston next school holidays.

Contagiously upbeat and full of heart, the ever-endearing Mario leads you through a romping explosion of energy and belly laughs punctuated with moments of heart and emotion that will catch you by surprise. Not "just a kids show", this is an all-ages theatre experience!

Prepare for a world of vaudeville and magic, cardboard and robots, science and innovation, instilling a positive message that will last in the minds and hearts of all audiences.

“The best kids’ magician in the world!!”- David Blaine
"Magic with a soupçon of science." - The New York Times
"Instant and infectious chaos in the best possible way" - One4Review

MARIO THE MAKER MAGICIAN
Frankston Arts Centre
Tuesday 23 September, 2pm
Tuesday 23 September, 6pm
Wednesday 24 September, 10.30am (Relaxed Performance)
Wednesday 24 September, 1.30pm
Tickets: $20 (Family of 4: $75)

Book at thefac.com.au or call 03 9784 1060

Frankston Arts Centre @the_fac 
#frankstonartscentre #magic #familyshows #thingstodowithkids
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Robots and magic and slapstick… oh my! Following appearances on Sesame Street, Universal Kids, and on The Tonight Show with Jimmy Fallon, Mario the Maker Magician heads to Frankston next school holidays. Contagiously upbeat and full of heart, the ever-endearing Mario leads you through a romping explosion of energy and belly laughs punctuated with moments of heart and emotion that will catch you by surprise. Not "just a kids show", this is an all-ages theatre experience! Prepare for a world of vaudeville and magic, cardboard and robots, science and innovation, instilling a positive message that will last in the minds and hearts of all audiences. “The best kids’ magician in the world!!”- David Blaine "Magic with a soupçon of science." - The New York Times "Instant and infectious chaos in the best possible way" - One4Review MARIO THE MAKER MAGICIAN Frankston Arts Centre Tuesday 23 September, 2pm Tuesday 23 September, 6pm Wednesday 24 September, 10.30am (Relaxed Performance) Wednesday 24 September, 1.30pm Tickets: $20 (Family of 4: $75) Book at thefac.com.au or call 03 9784 1060 Frankston Arts Centre @the_fac #frankstonartscentre #magic #familyshows #thingstodowithkids
1 week ago
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5/9
Chasing Change, in partnership with Mornington Peninsula Shire, are holding our annual Walk for Suicide Prevention on Sunday the 14th of September. We hope that you can join us to gather, connect and remember our loved ones lost to suicide. You can find more details, including a link to register the name of a loved one for our memorial roll call, on their event page.

https://www.facebook.com/share/16wCzifSWR/

@chasingchangeau Chasing Change - Suicide Prevention Network
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Chasing Change, in partnership with Mornington Peninsula Shire, are holding our annual Walk for Suicide Prevention on Sunday the 14th of September. We hope that you can join us to gather, connect and remember our loved ones lost to suicide. You can find more details, including a link to register the name of a loved one for our memorial roll call, on their event page. https://www.facebook.com/share/16wCzifSWR/ @chasingchangeau Chasing Change - Suicide Prevention Network
2 weeks ago
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6/9
No rest for the weary! 📚🥹
#bookweek
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No rest for the weary! 📚🥹 #bookweek
2 weeks ago
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7/9
Mid Winter Sale
Men's Womens, Children, School Shoes
20% off any purchase*
Hurry offer ends 31/8/25
The Largest Shoe Store on the Peninsula
Bayside Shoes
103 Railway Parade, Seaford
Ph 9785 1887
https://baysideshoewarehouse.com.au/

*excludes already marked down items & new arrivals. Instore only.

@bayside_shoe_warehouse 
#midwintersale
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Mid Winter Sale Men's Womens, Children, School Shoes 20% off any purchase* Hurry offer ends 31/8/25 The Largest Shoe Store on the Peninsula Bayside Shoes 103 Railway Parade, Seaford Ph 9785 1887 https://baysideshoewarehouse.com.au/ *excludes already marked down items & new arrivals. Instore only. @bayside_shoe_warehouse #midwintersale
2 weeks ago
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8/9
🚌🌱 Future Council is the new film from Director Damon Gameau - and it’s screening around Australia from late July. First up - a special tour with live Q&A panels and guest performances. 🎟️ Tickets for the tour are on sale now! 🎬Future Council will then be released in more cinemas from August 7 with a global tour to follow! 🌱
@regenerators @future__council @madmanfilms Madman Films 
#futurecouncil
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🚌🌱 Future Council is the new film from Director Damon Gameau - and it’s screening around Australia from late July. First up - a special tour with live Q&A panels and guest performances. 🎟️ Tickets for the tour are on sale now! 🎬Future Council will then be released in more cinemas from August 7 with a global tour to follow! 🌱 @regenerators @future__council @madmanfilms Madman Films #futurecouncil
3 weeks ago
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9/9
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