tag:blogger.com,1999:blog-44725361558727831952024-03-22T06:02:54.399+11:00The Dietetic DegustationDIETETICS= The science of diet & nutrition & it's application to health and disease.
DEGUSTATION= To taste and savour an array of small dishes using all the senses.Anonymoushttp://www.blogger.com/profile/09395928958120212236noreply@blogger.comBlogger88125tag:blogger.com,1999:blog-4472536155872783195.post-85201220088836211942015-10-02T09:13:00.001+10:002015-10-02T09:13:05.132+10:00Spicy tomato and roasted capsicum relish<div class="separator" style="clear: both; text-align: center;">
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After a relish to top your steak? Or to dip crackers into? I went on a quest to replicate a delicious store-bought relish earlier this year, and this was the result. A spicy, slightly acidic, slightly sweet, savoury tomato and capsicum relish. Certainly a healthier alternative to drowning your meat in tomato sauce (which I must admit I did as a kid, and well into teenage hood), and a much more natural, chunky, adult-tasting version.</div>
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I used some of the same techniques from my <a href="http://thedieteticdegustation.blogspot.com.au/2015/02/arrabbiata-sauce-from-scratch.html">arrabbiata sauce recipe</a>, blanching fresh tomatoes and roasting my own red capsicum. You certainly could make a few shortcuts and used canned chopped tomatoes and store-bought roasted capsicum if you were a little time-poor (and let's face it- who isn't?). But I think the real joy of this is being able to make the entire thing from scratch. Who knows, your homemade relish could become a nice little Christmas present for loved ones?</div>
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<u>Spicy tomato and roasted capsicum relish</u></div>
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<u><br /></u></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-family: inherit;">4 medium tomatoes</span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-family: inherit;">1 small-medium red capsicum</span></span></div>
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<span lang="EN-US"><span style="font-family: inherit;">½ red onion, diced</span></span></div>
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<span lang="EN-US"><span style="font-family: inherit;">1 small red chilli, finely chopped (or more
if using larger, milder chillies)</span></span></div>
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<span lang="EN-US"><span style="font-family: inherit;">2 cloves garlic</span></span></div>
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<span lang="EN-US"><span style="font-family: inherit;">2 Tbsp red or white wine vinegar</span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-family: inherit;">1.5 Tbsp brown sugar</span></span></div>
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<span lang="EN-US"><span style="font-family: inherit;">1 Tbsp extra virgin olive oil</span></span></div>
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<span lang="EN-US"><span style="font-family: inherit;">1 tsp mixed herbs</span></span></div>
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<span lang="EN-US"><span style="font-family: inherit;">Pinch of salt and pepper</span></span></div>
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<ol>
<li><i style="font-family: inherit; text-indent: -18pt;"><span lang="EN-US">Roast capsicum:</span></i><span lang="EN-US" style="font-family: inherit; text-indent: -18pt;"> Place capsicum pieces
skin side up on a baking tray lined with foil. Bake at 200</span><span lang="EN-US" style="font-family: inherit; text-indent: -18pt;">°</span><span lang="EN-US" style="font-family: inherit; text-indent: -18pt;">C for ~15 minutes, or until skin starts to darken. Gather up foil to
enclose capsicum and steam in oven for a further 10 minutes. Remove capsicum
from oven, place into a bowl of ice cold water for a couple of minutes. Remove
from water and peel off skin. Discard skin and set aside.</span></li>
<li><i style="font-family: inherit; text-indent: -18pt;"><span lang="EN-US">Blanch tomatoes:</span></i><span lang="EN-US" style="font-family: inherit; text-indent: -18pt;"> Prick the skin of the
tomatoes a couple of times each and place in a medium-sized saucepan of water.
Cover and bring to the boil for ~10 minutes or until cracks appear in the skin
of the tomatoes. Drain and place in a bowl of ice cold water for a couple of
minutes. Remove from water and peel off skin. Discard skin and set aside.</span></li>
<li><span style="font-family: inherit; text-indent: -18pt;">Roughly chop capsicum and
tomatoes, reserving only half the juices.</span></li>
<li><span style="font-family: inherit; text-indent: -18pt;">Saute onion in olive oil in a
medium saucepan until translucent. Add garlic and chilli and stir for 2
minutes.</span></li>
<li><span style="font-family: inherit; text-indent: -18pt;">Add capsicum, tomatoes and
juices, vinegar, brown sugar, herbs, salt and pepper to the saucepan. Simmer
for at least 45 minutes, until relish has reduced and thickened.</span></li>
<li><span style="font-family: inherit; text-indent: -18pt;">Place in a sterilized glass jar
until and store until needed. Refrigerate after opening.</span></li>
</ol>
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<span lang="EN-US"><span style="font-family: inherit;">Makes ~300mL (just over 1 cup).</span></span></div>
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<span style="font-family: inherit;"><span lang="EN-US">Note: to sterilize a jar, wash in hot soapy
water, rinse and dry well. Place in the oven at 120</span><span lang="EN-US" style="mso-ascii-font-family: Cambria; mso-hansi-font-family: Cambria;">°</span><span lang="EN-US">C for 20 minutes. Remove from oven and immediately fill with sauce.</span></span></div>
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<br />Anonymoushttp://www.blogger.com/profile/09395928958120212236noreply@blogger.com3tag:blogger.com,1999:blog-4472536155872783195.post-22173226712410656992015-09-03T16:46:00.000+10:002015-09-03T16:46:09.032+10:00Vitamin-D deficient? This food might be the answer… <div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGPyRvInxLAGXlnXtJiG5HjdWkDRsD0dinPLWL4l5baDUTXrxjW_xRlnif8c7zbD5jaflcRCnHlXTzTpKM8NiyHoqU7gvJ1Vi3bJL11vT6l-mKXTdUGuPBRSt4UOM9F60SpnKx7pnKD6QQ/s1600/IMG_1650.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGPyRvInxLAGXlnXtJiG5HjdWkDRsD0dinPLWL4l5baDUTXrxjW_xRlnif8c7zbD5jaflcRCnHlXTzTpKM8NiyHoqU7gvJ1Vi3bJL11vT6l-mKXTdUGuPBRSt4UOM9F60SpnKx7pnKD6QQ/s400/IMG_1650.JPG" width="400" /></a></div>
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Move over sunlight- just one serve of this vegetable provides you with all of your vitamin D… Can you guess the vegetable? It's mushrooms! That's right, just 100g of sunbaked mushies (equivalent to 3 button mushrooms) provides 100% of the recommended dietary intake (RDI) of vitamin D.</div>
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Now, before we get to the sunbaked part, you might be surprised to learn that in a warm, sunny country like ours, surrounded by beautiful beaches, 60% of women and 40% of men are vitamin D deficient. Right now, at the end of winter, our vitamin D levels are at their lowest, and if you're an office worker, older person, have naturally dark skin or just tend not to spend much time outdoors, you could certainly be at risk of deficiency.</div>
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Vitamin D is an essential nutrient, most commonly gained through sunlight exposure (though also in small quantities in some foods, like oily fish and eggs), which helps the body better absorb calcium which we know is vital for strong teeth and bones and helping to prevent conditions like osteoporosis. </div>
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<b>Sunbaked mushrooms to the rescue!</b></div>
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Now it might sounds funny that a fungi which grows in dark places could be high in vitamin D, but that's where the sun baking comes into play. Mushrooms naturally contain the precursor to vitamin D (called ergosterol), and when exposed to UV light, this is converted to vitamin D as we know it.</div>
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How do you reap the benefits? Simply sit your regular mushrooms out in the sun for an hour and cook as you normally would. For something even easier, many supermarkets (including the large chains) now sell 'vitamin D mushrooms' which have already been exposed to short bursts of UV light. Look for them next time you're stocking up on veg.</div>
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<br /> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7jAyqwvp8KF7f53Sb24k72J5dyMbpPmNV69KTeHQSo5popbB8LoTdbLD0LulmMg1EX_q42aprOHtIdOK8m8HUWfcmCn53xNcaZbUcv8_vOeW0ZFq8edHpgZGKQuO5xWGKMJ8rJ9G6Oc4A/s1600/IMG_1647.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7jAyqwvp8KF7f53Sb24k72J5dyMbpPmNV69KTeHQSo5popbB8LoTdbLD0LulmMg1EX_q42aprOHtIdOK8m8HUWfcmCn53xNcaZbUcv8_vOeW0ZFq8edHpgZGKQuO5xWGKMJ8rJ9G6Oc4A/s320/IMG_1647.jpg" width="240" /></a></div>
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<b>Add a few mushrooms to your next meal…</b></div>
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Try:</div>
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<ul>
<li>Slicing some raw mushrooms into a salad</li>
<li>Adding some to your next stir fry </li>
<li>Making mushroom burgers with the large field or portabella varieties or stuff with ricotta and chives</li>
<li>Experiment with the earthy flavours of gourmet mushrooms like shiitake in a risotto with white wine</li>
<li>Replace half the mince in your bolognaise, burger pattie or san choy bow with finely chopped mushrooms (like in the photo above)- you can't even tell!</li>
</ul>
<div>
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<div>
<i>Credit: </i>Photos photographed by me but styled by Janelle Bloom and Annette Forest at the Power of Mushrooms event in Sydney last weekend. For more info and recipe inspiration check out <a href="http://www.powerofmushrooms.com.au/">http://www.powerofmushrooms.com.au</a>.</div>
Anonymoushttp://www.blogger.com/profile/09395928958120212236noreply@blogger.com1tag:blogger.com,1999:blog-4472536155872783195.post-24721235933551401092015-08-13T10:45:00.000+10:002015-08-13T10:45:34.029+10:00Surprising ways with 5 things you have sitting in your pantry right now<div class="separator" style="clear: both; text-align: center;">
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<div>
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<div>
<div style="text-decoration: underline;">
<u>Wraps/ tortillas</u></div>
<div>
<ol>
<li>Brush or spray with olive oil, sprinkle with paprika, chilli flakes, oregano or rub with garlic, cut into 'chips' and bake until golden and crunchy.</li>
<li>Fold in half, fill with baked beans, tomatoes, corn, cheese and mexican chilli powder and cook in a sandwich press. Top quesadillas with some guacamole and leafy greens to serve!</li>
<li>Cut into quarters, press each quarter into the hole of a muffin tin and fill with spring onion, ham, tomato and an egg. Bake until tortilla is crispy and egg is cooked.</li>
</ol>
</div>
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<div style="text-decoration: underline;">
<u>Tinned chickpeas</u></div>
<div>
<ol>
<li>Blend along with some garlic, tahini and olive oil for quick hummus dip.</li>
<li>Throw a tin in the food processor along with some onion, garlic, cumin, lemon juice and parsley. Add some breadcrumbs if needed and shape into falafels. Pan fry or oven bake until golden.</li>
<li>Spread onto a baking tray, spray with olive oil and sprinkle with paprika, cumin and a little salt. Bake until crispy for a healthy snack.</li>
</ol>
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<u></u><br />
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<u><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgLAJ6rRcrqUn-QuPCcHGxWcEyBcAdZumzypzuxNMIhEDqAmesZyJFDl9QS7Q1fxKt8xXPRvs20l2kIjl9A3uqOMOAeXFrDvpLQaohu3cPNMurKLmKOXLCWZLtz3IpajSmxwwlP6RWcT-DI/s1600/IMG_0375.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgLAJ6rRcrqUn-QuPCcHGxWcEyBcAdZumzypzuxNMIhEDqAmesZyJFDl9QS7Q1fxKt8xXPRvs20l2kIjl9A3uqOMOAeXFrDvpLQaohu3cPNMurKLmKOXLCWZLtz3IpajSmxwwlP6RWcT-DI/s200/IMG_0375.JPG" width="200" /></a></u></div>
<u>
Thai curry paste</u><br />
<div>
<ol>
<li>Use to marinate prawns, thread onto skewers and grill</li>
<li>Add to fish cakes for a hit of flavour</li>
<li>Put a dollop in your stir-fried greens and toss through rice noodles for a quick veggie dish</li>
</ol>
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<div>
<u>Pesto</u></div>
<div>
<ol>
<li>Spread onto bread to add instant flavour to any sandwich (try filling with chicken, roasted capsicum, rocket and fetta) or simply onto a piece of toast to accompany a soup or salad.</li>
<li>Stir through zucchini 'zoodles' (if you haven't yet heard of these, google it!) and top with some halved cherry tomatoes and pine nuts for a yummy salad.</li>
<li>Spread over white fish or chicken, sprinkle with chopped cashews and bake in the oven.</li>
</ol>
</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEio1glBRf3Xpmn1ATqAX0Uclp1kbuupp-_HDxZAj8u5sEm09_gCxjcpCWt256PEn1fsY5TWtklxoUXD08jrgG8_upTEZmfQDv_bCMmDEDV5UMU26wvzwr7SL__8XhkfvsMU6SIIJdRRlrSV/s1600/Hazelnut-Dukkah-Bowl.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="192" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEio1glBRf3Xpmn1ATqAX0Uclp1kbuupp-_HDxZAj8u5sEm09_gCxjcpCWt256PEn1fsY5TWtklxoUXD08jrgG8_upTEZmfQDv_bCMmDEDV5UMU26wvzwr7SL__8XhkfvsMU6SIIJdRRlrSV/s200/Hazelnut-Dukkah-Bowl.jpg" width="200" /></a></div>
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<div>
<u>Dukkah</u></div>
</div>
<div>
<ol>
<li>Press onto lamb cutlets before grilling for extra flavour.</li>
<li>Roll soft boiled eggs in dukkah and use to top toast with roasted veg, a quick salad or some toast</li>
<li>Spread toast with avocado, sprinkle with dukkah and squeeze over some lemon juice for a satisfying snack.</li>
</ol>
</div>
Anonymoushttp://www.blogger.com/profile/09395928958120212236noreply@blogger.com2tag:blogger.com,1999:blog-4472536155872783195.post-60281872064163639682015-07-16T10:26:00.001+10:002015-07-16T10:26:38.696+10:00Dark chocolate mousse cake<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCt7WHp5hstJuxzMzkI5rYSeFtPHHQjROs27vQMSkDxYe9_PlV6ul5c75cQm2KY8dSAbLVFm6GyKFHg-DAyUkhXd0KnURAN4Vc6YtbSNHfVWzTQvV8z6DbwKC1KvigmGU24CZGyxkaST2M/s1600/IMG_0697.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCt7WHp5hstJuxzMzkI5rYSeFtPHHQjROs27vQMSkDxYe9_PlV6ul5c75cQm2KY8dSAbLVFm6GyKFHg-DAyUkhXd0KnURAN4Vc6YtbSNHfVWzTQvV8z6DbwKC1KvigmGU24CZGyxkaST2M/s400/IMG_0697.JPG" width="400" /></a></div>
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<span style="font-family: inherit;">It was my birthday last week. Yep, I turned the ripe old age of 24! (I can hear some of you scoffing from here</span>…<span style="font-family: inherit;">). I find myself having to do all sorts of adult things like organising my tax return, freaking out about never being able to afford a house in Sydney and watching my school mates get engaged and have babies! But am I too old for cake? Never! This year I couldn't decide what type I wanted so I extended my birthday out to two weeks (the mature decision) and had lemon meringue pie one week and this dark chocolate mousse cake the next. Mmm</span>…<span style="font-family: inherit;"> </span></div>
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<span style="font-family: inherit;">This recipe was adapted from an Eating Well recipe for chocolate decadence cake, and decadent it certainly is! Yet it's light enough that it doesn't feel heaving and rich enough that a small piece satisfies- winner! Certainly still a sometimes cake which I reserve for celebrations, but a healthier version nonetheless.</span></div>
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<span style="font-family: inherit;"><br /></span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: inherit;"><u>Dark chocolate mousse cake</u></span></div>
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<span style="font-family: inherit;"><u><br /></u></span></div>
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<div class="MsoNormal">
<span lang="EN-US"><span style="font-family: inherit;">1 1/3C good quality 70% dark chocolate,
finely chopped (I used 200g Lindt 70%)</span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-family: inherit;">1/3 C cocoa powder plus 1 Tbsp extra</span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-family: inherit;">2 Tbsp plain flour</span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-family: inherit;">¼ C plus ¼ C castor sugar, separated</span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-family: inherit;">1 C skim milk</span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-family: inherit;">1 tsp vanilla extract</span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-family: inherit;">2 large eggs, separated, plus 1 extra egg
white</span></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
</div>
<ol>
<li><span lang="EN-US"><span style="font-family: inherit;"> </span></span><span lang="EN-US" style="font-family: inherit; text-indent: -18pt;">Preheat oven to 180</span><span lang="EN-US" style="font-family: inherit; text-indent: -18pt;">°</span><span lang="EN-US" style="font-family: inherit; text-indent: -18pt;">C and line the bottom and sides of a 20cm cake tin with baking
paper.</span></li>
<li><span style="font-family: inherit; text-indent: -18pt;">Place chocolate and cocoa
powder in a large bowl.</span></li>
<li><span style="font-family: inherit; text-indent: -18pt;">Combine flour and ¼ C sugar in
a small saucepan. Whisk in just enough milk to form a smooth paste. Mix in remaining
milk.</span></li>
<li><span style="font-family: inherit; text-indent: -18pt;">Cook milk and flour mixture
over medium heat, stirring constantly to prevent burning until the mixture
begins to bubble. Boil gently for 2-2.5 minutes until the mixture gets very
thick and then thins just slightly as the starch cooks.</span></li>
<li><span style="font-family: inherit; text-indent: -18pt;">Stir the hot milk and flour
mixture into the chocolate and cocoa until chocolate is completely melted and
mixture is smooth, thick batter.</span></li>
<li><span style="font-family: inherit; text-indent: -18pt;">Stir in the 2 egg yolks and
vanilla.</span></li>
<li><span style="font-family: inherit; text-indent: -18pt;">In a separate bowl, beat egg
whites with electric beaters until soft peaks form. Gradually add the remaining
¼ C of sugar, beating until peaks become stiff.</span></li>
<li><span style="font-family: inherit; text-indent: -18pt;">Gently fold a quarter of the
egg whites into the chocolate mixture. Gradually add remaining egg whites,
gently folding until no white streaks remain but batter is still light and
airy.</span></li>
<li><span style="font-family: inherit; text-indent: -18pt;">Pour batter into the cake tin
and place tin in a larger, deep baking tray. Pour boiling water into the tray
until water comes a third to halfway up the side of the cake tin.</span></li>
<li><span style="font-family: inherit; text-indent: -18pt;">Bake for 20-25 minutes or until the cake springs back when gently
pressed.</span></li>
<li><span style="font-family: inherit; text-indent: -18pt;">Remove from oven, and cool completely in tin on a wire rack. Cover
with glad wrap and refrigerate overnight.</span></li>
<li><span style="font-family: inherit; text-indent: -18pt;">Remove cake from tin and cut into 12 slices using a large knife,
dipped into a glass of hot water between cuts (as cake will stick). Dust with
extra tablespoon of cocoa powder and serve with strawberries if desired. Keep refrigerated.</span></li>
</ol>
<br />
<div class="MsoNormal">
<span lang="EN-US"><span style="font-family: inherit;">Makes 12 slices</span></span></div>
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<br />Anonymoushttp://www.blogger.com/profile/09395928958120212236noreply@blogger.com0tag:blogger.com,1999:blog-4472536155872783195.post-9598149010955264102015-07-06T15:01:00.001+10:002015-07-06T15:01:13.832+10:00Is #raw food really all it's hyped up to be?<div class="MsoNormal">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7Hg6SH1xJBzjmrO3aaYLv7bHggPTzWZ8QlFd6dAnGm1rBx4xrpGJHNXCxMvIKp3aK5hYP1Udm1J-D95ak2rhvdrAhIzTmtIIrMuAVVFtAr8_I3cFCczNuL-vsKdyhobgPciJiYfJZhROL/s1600/raw+dessert+selection.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="232" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7Hg6SH1xJBzjmrO3aaYLv7bHggPTzWZ8QlFd6dAnGm1rBx4xrpGJHNXCxMvIKp3aK5hYP1Udm1J-D95ak2rhvdrAhIzTmtIIrMuAVVFtAr8_I3cFCczNuL-vsKdyhobgPciJiYfJZhROL/s400/raw+dessert+selection.jpg" width="400" /></a></div>
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<span lang="EN-US"><span style="font-family: inherit;">I don’t know about yours, but my Instagram
feed has been flooded with pics of ‘raw’ cakes, cookies, slices and bars. And
they certainly look amazing. But do they live up to the hype?</span></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-family: inherit;">The idea behind a ‘raw’ diet is to avoid
cooked and processed foods, eating a diet comprising mostly of fruit,
vegetables, nuts and seeds (and sometimes raw fish or meat, unpasteurised dairy
and grains). It essentially means leaving behind the oven, stovetop and
microwave and pre-packaged foods and eating a lot more fruit and veg. <span style="mso-spacerun: yes;"> </span>Think salads, smoothies, snacks of nuts
and seeds and plenty of fruit. Many raw food mavens also seem to be getting quite experimental with making raw versions of treat foods (hence the reason for my current Instagram feed).<span style="mso-spacerun: yes;"> </span>The
purpose of this ‘lifestyle’ is to improve overall health and slow aging by
eating foods that haven’t been heated and hence retain all of their nutrients. </span></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-family: inherit;">There are many 'applaud-able' features of
this way of eating. For example:</span></span></div>
<div class="MsoListParagraphCxSpFirst" style="mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<br />
<ul>
<li><span style="font-family: inherit;">A higher intake of veg and
fruit, lacking in many Aussie’s diets.</span></li>
<li><span style="font-family: inherit;">Less reliance on highly
processed and pre-packaged meals and meal elements which often have a lot more
added salt, sugar, fat and other additives than you would think.</span></li>
<li><span style="font-family: inherit;">Encouragement of greater
‘cooking’ (I use that term loosely as no actual cooking is taking place)
skills, experimenting with flavours and new ways of creating meals.</span></li>
</ul>
</div>
<div class="MsoListParagraphCxSpLast" style="mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<span style="font-family: inherit;"><span lang="EN-US"><br /></span></span>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjNCBw28WcHO-yAn4AjGG6YlKDiouyA75RpfkH6G5c0vEUUTRQ-JmTqaveETJ2J31pdyOp89z_7S98HYnp8Y-LkaTlgGik-PGV8j5yaoUbV0QmD7MQr4Mf10PRmaIpxHFIsic_GrIdWVh_w/s1600/zoodle+salad.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjNCBw28WcHO-yAn4AjGG6YlKDiouyA75RpfkH6G5c0vEUUTRQ-JmTqaveETJ2J31pdyOp89z_7S98HYnp8Y-LkaTlgGik-PGV8j5yaoUbV0QmD7MQr4Mf10PRmaIpxHFIsic_GrIdWVh_w/s320/zoodle+salad.jpg" width="320" /></a></div>
<br /></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-family: inherit;">But there are also some major flaws:</span></span></div>
<div class="MsoListParagraphCxSpFirst" style="mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<br />
<ul>
<li><span lang="EN-US" style="mso-ascii-font-family: Cambria; mso-bidi-font-family: Cambria; mso-fareast-font-family: Cambria; mso-hansi-font-family: Cambria;"><span style="mso-list: Ignore;">It o</span></span><span lang="EN-US" style="font-family: inherit;">ften involves an avoidance of
major food groups like meat, dairy, grains and legumes.</span></li>
<li><span lang="EN-US" style="mso-ascii-font-family: Cambria; mso-bidi-font-family: Cambria; mso-fareast-font-family: Cambria; mso-hansi-font-family: Cambria;"><span style="mso-list: Ignore;">There are f</span></span><span lang="EN-US" style="font-family: inherit;">ood safety concerns of eating
raw milk, yoghurt and meats, especially if not handled correctly.</span></li>
<li><span style="font-family: inherit;">Can be very restrictive and impact on social life (i.e. no more going out for dinner, or enjoying cake
on someone’s birthday) and requiring a lot more planning.</span></li>
<li><span style="font-family: inherit;">Saying that all foods become
devoid of nutrients when heated is just wrong. Yes some nutrients slightly
diminish in content on cooking (think techniques like boiling where some nutrients
can leach out of veg and into the water), but the nutrient content of some
foods is actually greatly enhanced through cooking and processing. Tomatoes
are a great example as cooked tomatoes (such as in tomato paste) contain much
more lycopene than raw tomatoes.</span></li>
</ul>
</div>
<div class="MsoListParagraphCxSpLast" style="mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<span style="font-family: inherit;"><span lang="EN-US"><br /></span></span></div>
<div class="MsoNormal">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgtNplHEEsDlPhPWZNc-7vLw-KwVI7xsUEYrTqTVZnlqMWM9lRlJtQ9AQx0GUxzxSpVRWQkU7ObNTEJLOFzQEswY7kcu3QJx3HpX-5ePdoWgphcuySdjdCoCEfauNwyGkRfvm6REWCn1oJu/s1600/raw+Chocolate-Cheesecake-Bars-Double.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="217" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgtNplHEEsDlPhPWZNc-7vLw-KwVI7xsUEYrTqTVZnlqMWM9lRlJtQ9AQx0GUxzxSpVRWQkU7ObNTEJLOFzQEswY7kcu3QJx3HpX-5ePdoWgphcuySdjdCoCEfauNwyGkRfvm6REWCn1oJu/s320/raw+Chocolate-Cheesecake-Bars-Double.jpg" width="320" /></a></div>
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span lang="EN-US"><span style="font-family: inherit;">Beware
the raw dessert<o:p></o:p></span></span></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-family: inherit;">Then there’s the elephant in the room which
I haven’t yet brought up: the fact that most of these ‘raw’ desserts look a
hell of a lot better than they actually taste (with the exception of <a href="http://thedieteticdegustation.blogspot.com.au/2015/06/raw-choc-hazelnut-cups.html">my ‘raw’ choc hazelnut cups</a> ;)). But even the ones that taste good, still are nothing like their creators claim
them to be (chocolate brownie, caramel slice, cookie dough balls, cheesecakes-
I mean, please!), so they can be a far cry from satisfying that craving.</span></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-family: inherit;">Many do contain healthy ingredients like
dates, cocoa/cacao powder, nuts and seeds, but they’re so rich thanks to the
nut fats and coconut oil and maple syrup or agave syrup (or whatever other
‘sugar’ is the current flavour of the month), that they can contain more kilojoules and saturated fat than a Tim-Tam! Don’t be fooled, these are certainly
still ‘sometimes foods’.</span></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-family: inherit;">Oh, and another thing? Processing and
heating aren’t all bad! They've brought us a lot of things that make a healthy diet
in a busy lifestyle possible and I don’t
know about you, but I think it’s way too cold at the moment to survive on salads
and smoothies and phony Snicker’s Bars!</span></span><br />
<br /></div>
<div class="MsoNormal">
<br /></div>
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<br /></div>
Anonymoushttp://www.blogger.com/profile/09395928958120212236noreply@blogger.com0tag:blogger.com,1999:blog-4472536155872783195.post-83031105154724834982015-06-13T15:22:00.000+10:002015-06-13T15:22:04.010+10:00'Raw' choc hazelnut cups<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiSNL3B4VZ_6iOi9qa7J9h1w7zoPOZN6eorpbRr3GTbBYIqcWHTjGbj8o6WC78FBTVZCnZAxeEX5OJzMCPS-orlgHTj0rFA-apVQ19gP3mvIVsEU7a0u7gUu2ujwv5u5QMd81kuSAkonlj7/s1600/IMG_1431.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiSNL3B4VZ_6iOi9qa7J9h1w7zoPOZN6eorpbRr3GTbBYIqcWHTjGbj8o6WC78FBTVZCnZAxeEX5OJzMCPS-orlgHTj0rFA-apVQ19gP3mvIVsEU7a0u7gUu2ujwv5u5QMd81kuSAkonlj7/s400/IMG_1431.JPG" width="400" /></a></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-family: inherit;"><br /></span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-family: inherit;"><br /></span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-family: inherit;">Raw, gluten free, dairy free, sugar free treats are blowing up on Instagram and all sorts of social media at the moment. And while I don't agree that these types of restrictions are a necessary part of a healthy (or any) diet, these certainly do taste good! And sometimes you need a sweet, pick-me-up treat that makes you feel as good as it tastes when you eat it. I experimented with a bliss ball recipe and some mini muffin trays to make these, and the only real requirement is strong hands for pressing the mixture into shape!</span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-family: inherit;"><br /></span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-family: inherit;"><u>'Raw' choc hazelnut cups</u></span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-family: inherit;"><br /></span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-family: inherit;">2 C almond meal</span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-family: inherit;">3 heaped Tbsp cocoa</span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-family: inherit;">1 ½ C dried pitted dates</span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-family: inherit;">¾ C desiccated coconut</span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-family: inherit;">1 tsp vanilla essence</span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-family: inherit;">Approx. ¼ C Mayver’s Almond, Coconut &
Cacao Spread (or equivalent nut cocoa spread with no added sugar, fat or salt)</span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-family: inherit;">Hazelnuts to top</span></span></div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-family: inherit;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbAXhilc2SNmHIonvcLLgwYptgHarNn5ewT9jcdEWSqEghZt2rtielcKhnZxwN09CxuUYhz1VTIyr1_q-Jcse-FTfAjoY-fw5EKjYvTTuJY5u4UZ5xoO94xVcU9dK6U5v1t2lrABm4mNFI/s1600/IMG_1426.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbAXhilc2SNmHIonvcLLgwYptgHarNn5ewT9jcdEWSqEghZt2rtielcKhnZxwN09CxuUYhz1VTIyr1_q-Jcse-FTfAjoY-fw5EKjYvTTuJY5u4UZ5xoO94xVcU9dK6U5v1t2lrABm4mNFI/s320/IMG_1426.JPG" width="320" /></a></span></div>
<br />
<div class="MsoNormal">
</div>
<ol>
<li><span style="font-family: inherit; text-indent: -18pt;">Combine almond meal, cocoa,
dates, coconut and vanilla in a food processor and blend to a fine crumb that
holds its shape when squeezed together (at least 5 minutes, to allow the
natural oils to be released from the almond meal).</span></li>
<li><span style="font-family: inherit; text-indent: -18pt;">Line a mini muffin tin tray with
glad wrap. Spoon 1 heaped Tbsp of mixture into each hole and press down firmly
with the back of a teaspoon. Use this to also make a small hollow in the centre
of each cup. Refrigerate for at least 5 minutes and repeat with mini muffin
trays until all the mixture has been used up. Note: you can remove cups from
the first mini muffin pan to use again for remaining mixture if you only have
the one tray.</span></li>
<li><span style="font-family: inherit; text-align: center; text-indent: -18pt;">Remove cups from their mini
muffin trays simply by lifting up the glad wrap. Fill the hollow of each
chocolate cup with ½ a teaspoon of cocoa nut spread and top with a whole
hazelnut.</span></li>
<li><span style="font-family: inherit; text-indent: -18pt;">These cups can be refrigerated
in an air-tight container, or stored in the pantry if the weather is not too
hot.</span></li>
</ol>
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<div class="MsoNormal">
<span lang="EN-US"><span style="font-family: inherit;">Makes ~32 ‘cups’.</span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-family: inherit;"><br /></span></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwBkubKBNVTwMFypDPEI0i-hWi_QdNIai4kg5rP-WJS8OCfV_YRH1QxWEFh93iGEO1vqNgDzq77c1TMyu6Oo0cqnb-LrWN9d7T9jCLtU9Vv1-K3BKGAKc4zLwr6K5hRVb-ymwVDOdSkF8r/s1600/IMG_1428.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwBkubKBNVTwMFypDPEI0i-hWi_QdNIai4kg5rP-WJS8OCfV_YRH1QxWEFh93iGEO1vqNgDzq77c1TMyu6Oo0cqnb-LrWN9d7T9jCLtU9Vv1-K3BKGAKc4zLwr6K5hRVb-ymwVDOdSkF8r/s320/IMG_1428.JPG" width="320" /></a></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-family: inherit;"><br /></span></span></div>
Anonymoushttp://www.blogger.com/profile/09395928958120212236noreply@blogger.com1tag:blogger.com,1999:blog-4472536155872783195.post-75945504223601473072015-06-08T10:10:00.000+10:002015-06-08T10:10:53.662+10:00Banana Muffins<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhyxJrjH_vZ_UTC8-yQRarePhPnGScsAwAt_00Eve6Uk340HFFWSHk7KWTHYq2JFzwNHHCtoW4dIqeucPaq2fY5o8D3rHIeHQUm-7G0QgqUvMrIWNx_bX7zCd3GbXIWnRc5g7ZSdzzyi3YK/s1600/IMG_1092.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhyxJrjH_vZ_UTC8-yQRarePhPnGScsAwAt_00Eve6Uk340HFFWSHk7KWTHYq2JFzwNHHCtoW4dIqeucPaq2fY5o8D3rHIeHQUm-7G0QgqUvMrIWNx_bX7zCd3GbXIWnRc5g7ZSdzzyi3YK/s400/IMG_1092.jpg" width="300" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: inherit;">Banana muffins are one of those baked goods I think we all have a recipe for, hidden somewhere amongst the recipe books. They're a great way to use up over-ripe bananas, make a </span>delicious<span style="font-family: inherit;"> lunch box snack or mid-afternoon treat, and the smell that fills your kitchen while they're baking is like nothing else!</span></div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: inherit;">I thought I'd share with you my favourite healthy banana muffin recipe, adapted from the millions that are out there, to form the only one you'll ever need…</span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: inherit;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-SUi_VFDULzrfZdsLWB2qatNY8zFXOgSWzM_O-ZNamVswpz_GpGTZzb3BLDWtq0iUEHydOxD1zGhSRPAxTb1D84yGrbunKchRcl3uMLSdL6Pzsp_IW0YvkGnB8l2iH65xfmtHh10TK_40/s1600/IMG_1090.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-SUi_VFDULzrfZdsLWB2qatNY8zFXOgSWzM_O-ZNamVswpz_GpGTZzb3BLDWtq0iUEHydOxD1zGhSRPAxTb1D84yGrbunKchRcl3uMLSdL6Pzsp_IW0YvkGnB8l2iH65xfmtHh10TK_40/s400/IMG_1090.jpg" width="400" /></a></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: inherit;"><br /></span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: inherit;"><u>Banana Muffins</u></span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: inherit;"><u><br /></u></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-family: inherit;">½ C rolled oats</span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-family: inherit;">1 ¾ C wholemeal SR flour</span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-family: inherit;">½ tsp bicarb soda</span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-family: inherit;">1 tsp cinnamon</span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-family: inherit;">1 tsp vanilla essence</span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-family: inherit;">2 ripe bananas, mashed</span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-family: inherit;">½ C plain yoghurt</span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-family: inherit;">¼ C macadamia oil</span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-family: inherit;">¼ C honey</span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-family: inherit;">2 eggs</span></span></div>
<div class="MsoNormal">
<i style="mso-bidi-font-style: normal;"><span lang="EN-US"><span style="font-family: inherit;">To
top:<o:p></o:p></span></span></i></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-family: inherit;">12 extra banana slices</span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-family: inherit;">1 Tbsp brown sugar (optional)</span></span></div>
<div class="MsoNormal">
</div>
<ol>
<li><span lang="EN-US"><o:p><span style="font-family: inherit;"> </span></o:p></span><span style="font-family: inherit; text-indent: -18pt;">Preheat oven to 180C fan
forced.</span></li>
<li><span style="font-family: inherit; text-indent: -18pt;">Whisk eggs, oil, yoghurt, honey
and vanilla in a medium bowl. Stir in banana.</span></li>
<li><span style="font-family: inherit; text-indent: -18pt;">In a separate bowl combine
flour, oats, bicarb soda and cinnamon.</span></li>
<li><span style="font-family: inherit; text-indent: -18pt;">Add dry mix to wet mix and stir until just combined.</span></li>
<li><span style="font-family: inherit; text-indent: -18pt;">Pour into muffin tin lines with
12 muffin cases. Top each with 1 slice banana and a sprinkle of brown sugar (if using).</span></li>
<li><span style="font-family: inherit; text-indent: -18pt;">Bake for ~20 minutes or until
golden brown and a skewer comes out clean.</span><span style="font-family: inherit;"> </span></li>
</ol>
<br />
<div class="separator" style="clear: both; text-align: left;">
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<div class="MsoNormal">
<span lang="EN-US"><span style="font-family: inherit;">Makes 12</span></span></div>
Anonymoushttp://www.blogger.com/profile/09395928958120212236noreply@blogger.com1tag:blogger.com,1999:blog-4472536155872783195.post-39823289170487496532015-05-30T18:29:00.003+10:002015-05-30T18:29:59.561+10:00It's not all about the kilojoules!<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiSFpC4Z9ILp97AbegHSKe7hTSymjecCRwklqvHTx8Wjp_C1uDUCU9kGrlZfp_br7kJ9uZqhSd9WjTIeTdoqIqSl0WCoCEZYgLJXs-g7HtUoAhAoMZ_eXJNrxEZzFuoVwLr_bZhRy3hs3Tx/s1600/getty_rm_photo_of_lettuce_leaves_on_plate.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="271" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiSFpC4Z9ILp97AbegHSKe7hTSymjecCRwklqvHTx8Wjp_C1uDUCU9kGrlZfp_br7kJ9uZqhSd9WjTIeTdoqIqSl0WCoCEZYgLJXs-g7HtUoAhAoMZ_eXJNrxEZzFuoVwLr_bZhRy3hs3Tx/s400/getty_rm_photo_of_lettuce_leaves_on_plate.jpg" width="400" /></a></div>
<span style="font-family: inherit;"><br /></span>
<span style="font-family: inherit;">I love cooking. And I love nutrition. So naturally I tend to adapt the recipes I cook to make them more nutritious. But </span>let<span style="font-family: inherit;"> me let you in on a little secret: it's not all about the kilojoules! Whilst many of my typical adaptations (e.g. adding more veg) tend to reduce the overall kilojoule (or calorie) content of the meal, this is more of a by-product than the aim.</span><br />
<span style="font-family: inherit;"><br /></span>
<span style="font-family: inherit;">I think there has been a shift in the nutrition world recently toward adding more healthy fats, protein and fibre <i>into </i>'healthy' meals, rather than taking things away (like carbs or fat). And this is often something I focused on when I worked in private practice- telling </span>people<span style="font-family: inherit;"> what they could eat more of, not what they should eat less of. Because when you add those good things in there's less room for the other stuff (like stodgy carbs, fried meats and salty sauces).</span><br />
<span style="font-family: inherit;"><br /></span>
<span style="font-family: inherit;">I hope the days of kilojoule (or calorie) counting are long gone, because, while I agree that it's important to have an understanding of how some foods provide you with more energy than others on a basic level, I think it can often turn into an obsession which completely misses the point. The point being that food is there to provide nourishment, to fuel your body but also provide satisfaction and enjoyment. </span><br />
<span style="font-family: inherit;"><br /></span>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgB3mPy_eKKxer2xsVSj9LeB27_7D3Qyi8ENJeTeTmsw0eqviina682ZkRBf17gXylOblcr9oGDrm9NKXI9bv5OlSzaHGXQa_41kQwtKcj9PuMYS1padEdFwBJWqIO6Dfyg7PH0HaYB8dzi/s1600/avocuddle.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgB3mPy_eKKxer2xsVSj9LeB27_7D3Qyi8ENJeTeTmsw0eqviina682ZkRBf17gXylOblcr9oGDrm9NKXI9bv5OlSzaHGXQa_41kQwtKcj9PuMYS1padEdFwBJWqIO6Dfyg7PH0HaYB8dzi/s320/avocuddle.jpg" width="320" /></a></div>
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<span style="font-family: inherit;">I know I certainly wouldn't enjoy a low-cal meal such as plain lettuce and grilled chicken! I'd need to add more veg for flavour, marinate the chicken or rub it with garlic or spices, add a grain like brown rice or quinoa and dress it with an extra virgin olive oil based dressing and maybe some avocado or roasted nuts. Yes, it wouldn't exactly be low-cal anymore, but it would be tasty, filling and provide me with a large range of vitamins and minerals that comes from having a varied diet. Plus, I don't know about you, but if I restricted myself to plain lettuce and chicken for dinner I'd be raiding the cupboards for something else and it </span>would<span style="font-family: inherit;"> likely end up blowing that one (unenjoyable) low-cal meal right out anyway!</span><br />
<span style="font-family: inherit;"><br /></span>
<span style="font-family: inherit;">So, be aware of what kilojoules are, but don't get bogged down in the numbers. Instead, focus on providing your body with the nutrients it needs. </span>Anonymoushttp://www.blogger.com/profile/09395928958120212236noreply@blogger.com0tag:blogger.com,1999:blog-4472536155872783195.post-43427575935641266332015-05-12T17:51:00.001+10:002015-05-12T17:51:51.003+10:00Healthy fried rice<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhBKQzKrm2G_KyhsWpEhLmlkj_gT-shRPpfLGuF6ffY1cFE7LHiCMuzqUnwbfGIoVNIKQGPIdMxOmrHgUl1WL5VMJBd58ykk6MQ90lS6DZ-1YFWAIx90zzAo64cJj0aIdDAjBkj0bDgYYt7/s1600/IMG_1375.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhBKQzKrm2G_KyhsWpEhLmlkj_gT-shRPpfLGuF6ffY1cFE7LHiCMuzqUnwbfGIoVNIKQGPIdMxOmrHgUl1WL5VMJBd58ykk6MQ90lS6DZ-1YFWAIx90zzAo64cJj0aIdDAjBkj0bDgYYt7/s400/IMG_1375.JPG" width="400" /></a></div>
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Ahh fried rice. The dish everyone gets Chinese takeaway for, right? Well, despite the 'fried' in the title, it doesn't have to be unhealthy and can certainly make for a balanced mid-week meal. How you ask? Well, by a few simple swaps:</div>
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<ul>
<li>White rice for brown rice (using the microwave version makes it even faster)</li>
<li>Bacon for lean ham</li>
<li>Regular soy sauce for reduced salt soy sauce</li>
<li>Excess vegetable oil for a smaller amount of olive oil</li>
<li>Extra veg!</li>
</ul>
<br />
<u>Quick and healthy fried rice</u><br />
<br />
2 C cooked brown rice<br />
4 eggs, lightly beaten<br />
8 thin slices lean ham, diced<br />
2 Tbsp reduced salt soy sauce<br />
1 tsp minced ginger<br />
1 tsp minced garlic<br />
1 brown onion, finely diced (or 1/2 bunch spring onions, white parts sautéed at start and green parts added to garnish at the end)<br />
4 C finely chopped vegetables (I used beans, carrots and mushrooms, but you could also add peas, broccoli, zucchini, capsicum, etc)<br />
<br />
<ol>
<li>Pour beaten egg into a large frypan sprayed with a little olive oil and spread out to form a thin omelette. Cook over a medium heat until cooked through, flipping once. Remove from pan and cover with foil to keep warm.</li>
<li>Saute onion in the same pan with another spray of olive oil until translucent. Add garlic, ginger and ham and cook, stirring for 1 minute. Add vegetables and cook over medium heat until just soft.</li>
<li>Add cooked rice and soy sauce to pan, stirring until mixed well. Divide among 4 bowls. </li>
<li>Meanwhile, roll omelette and slice into 1cm thick scrolls. Place 1/4 of the egg scrolls onto each bowl of fried rice.</li>
</ol>
<div>
Serves 4</div>
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<br />Anonymoushttp://www.blogger.com/profile/09395928958120212236noreply@blogger.com0tag:blogger.com,1999:blog-4472536155872783195.post-56131385681344113782015-05-04T19:24:00.000+10:002015-05-04T19:28:32.686+10:00How 3 popular protein bars stack up<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZbMq-3fdfr6PY6xInhukwYiHbQ7fpeCCNPT9HogK3Qog_PqGs8M5sRyMUjN5X4TCHj6r5t3jfXgvvqZUhFBy6C-gGVJqfdQmm8TiTHnNilnNrIxMOim7kAWA12QiCyGZoqszEKxJWAQXM/s1600/IMG_1350.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZbMq-3fdfr6PY6xInhukwYiHbQ7fpeCCNPT9HogK3Qog_PqGs8M5sRyMUjN5X4TCHj6r5t3jfXgvvqZUhFBy6C-gGVJqfdQmm8TiTHnNilnNrIxMOim7kAWA12QiCyGZoqszEKxJWAQXM/s1600/IMG_1350.jpg" height="400" width="340" /></a></div>
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Protein bars. The food alternative to protein shakes designed to help you gain muscle post resistance exercise. They aren't new, but they have cemented themselves into the health food aisle of supermarkets and chemists, not to mention gyms and health food stores. I decided it was high time I reviewed them, considering the ongoing popularity of my post <a href="http://thedieteticdegustation.blogspot.com.au/2014/03/lifting-lid-on-protein-powder.html">'lifting the lid on protein powder'</a> last year.<br />
<br />
Here I've picked three popular protein bars and compared them based on taste and nutrition.<br />
<b><br /></b>
<b>What's actually in protein bars?</b><br />
<b><br /></b>
Protein bars come in many flavours but it's usually based around chocolate. The first ingredient in all three bars I looked at is protein blend at 30-40%. This is basically the protein 'powder' you can buy to turn into shakes. This is then followed by a long list of ingredients, many of which are long and difficult to pronounce (like polyglycerol esters of interesterified ricinoleic acid- um, what?). Chiefly, it's a mix of sugar (in it's many forms), chocolate, vegetable oil and additives like emulsifiers and flavours.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhNiW81Ix52s3OambpaE82jbvuSjLRWgiVgc30SEwXni0aNarOWxKbNwUeDvzyCjjeZksu6K47uojOOUgKZ0EO9pyMnjp9rXE5Eef_9WwGCQqsG6njquVI-C-cymQnFla1_Sp21UNX7F8nf/s1600/IMG_1333.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhNiW81Ix52s3OambpaE82jbvuSjLRWgiVgc30SEwXni0aNarOWxKbNwUeDvzyCjjeZksu6K47uojOOUgKZ0EO9pyMnjp9rXE5Eef_9WwGCQqsG6njquVI-C-cymQnFla1_Sp21UNX7F8nf/s1600/IMG_1333.JPG" height="240" width="320" /></a></div>
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Unfortunately they are quite low in carbohydrates, which are needed in combination with protein to help provide energy before a workout and repair and rebuild muscles after a workout. You can read more on this <a href="http://thedieteticdegustation.blogspot.com.au/2014/03/lifting-lid-on-protein-powder.html">here</a>.<br />
<br />
<b>Protein comparison</b><br />
<b><br /></b>
<i>Aussie Bodies Protein FX Lo Carb Mini Protein Bar (Choc Honeycomb)</i><br />
9g protein/30g serve or 29.9g/100g<br />
<br />
<i>Swisse Low Carb Protein Bar (Choc/Caramel Flavour)</i><br />
9.5g protein/25g serve or 37.9g/100g<br />
<br />
<i>Horleys Carb Less Deluxe (Chocolate Peanut Flavour)</i><br />
10.1g protein/35g serve or 28.9g/100g<br />
<br />
So, despite the Swisse bar coming out on top for protein per 100g, they are all roughly the same per serve. The bar sizes do vary, but lets face it: you're going to eat the amount that's in the packet, not leave a bite.<br />
<u><br /></u>
<u>How do protein bars stack up against other protein containing foods?</u><br />
<br />
<ul>
<li>1 chicken breast= 53.4g protein or 31g/100g</li>
<li>2 hard-boiled eggs= 11g protein or 12.4g/100g</li>
<li>250mL glass reduced fat milk= 10g protein or 4g/100mL</li>
<li>30g (small handful) mixed dry roasted nuts= 5.2g or 17.3g/100g</li>
</ul>
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That means you could get the same amount of protein from a glass on milk, 2 hard-boiled eggs or 2 small handfuls of nuts. And meat is just off the scale…</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhAoMSMReusKfvZT5-_z15XiWADovQeg9dOadkiXpTH4FpZGunK1EgONeGOS2eYQf3tIpV5KuRXwVaAzNBO8h8LWw7h43W1a8sd79rPM-dHEER3aAheFaYkdy5ReaaPsKkOR1nWA23AWjcl/s1600/IMG_1355.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhAoMSMReusKfvZT5-_z15XiWADovQeg9dOadkiXpTH4FpZGunK1EgONeGOS2eYQf3tIpV5KuRXwVaAzNBO8h8LWw7h43W1a8sd79rPM-dHEER3aAheFaYkdy5ReaaPsKkOR1nWA23AWjcl/s1600/IMG_1355.JPG" height="168" width="320" /></a></div>
<b>Taste comparison</b></div>
<div>
<b><br /></b></div>
<div>
<i>Aussie Bodies Protein FX Lo Carb Mini Protein Bar (Choc Honeycomb)</i><br />
A nice sweet flavour and very chewy. But still quite dry and with a powdery aftertaste.<br />
<br />
<i>Swisse Low Carb Protein Bar (Choc/Caramel Flavour)</i><br />
Hard, dry and powdery plus a lack of flavour. Choc caramel: who knew? Definitely the worst.<br />
<br />
<i>Horleys Carb Less Deluxe (Chocolate Peanut Flavour)</i><br />
A chewy centre, made softer by a layer of caramel. Nice flavour without the powdery texture of the other three. Could be mistaken for a chocolate bar but the clear winner in taste.<br />
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<b>The verdict</b><br />
<b><br /></b>
Protein bars can be a convenient snack post work out, but they're also highly processed and expensive. With many everyday foods providing the same (if not more) protein per serve, like milk, eggs and nuts, I think there are much more nutritious options than these chocolate bars marketed under the guise of health. If you do choose a protein bar, I'd recommend combining it with a carbohydrate containing snack for the right muscle-building fuel. And choose well as some certainly taste better than others!</div>
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<b><br /></b>
Anonymoushttp://www.blogger.com/profile/09395928958120212236noreply@blogger.com4tag:blogger.com,1999:blog-4472536155872783195.post-45876834499820397652015-04-25T15:31:00.001+10:002015-04-25T15:31:18.388+10:00Baked apples with an oaty crumble stuffing<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDWm7wmeAqj2oi0jaf3GM5KxShtlO1XDsDmDr_Q85lWabi79sIgRpk1TT3SsaRldhxikOkADHwBYYxvDb-t8zJ3eFqItvTYqt2xLvaox6wE6dVrO5nWwWnBhw0w5SivLjJurqqv5epzFhM/s1600/IMG_1183.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDWm7wmeAqj2oi0jaf3GM5KxShtlO1XDsDmDr_Q85lWabi79sIgRpk1TT3SsaRldhxikOkADHwBYYxvDb-t8zJ3eFqItvTYqt2xLvaox6wE6dVrO5nWwWnBhw0w5SivLjJurqqv5epzFhM/s1600/IMG_1183.JPG" height="287" width="400" /></a></div>
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It's getting to that time of year again where I crave warming wholesome desserts. And while traditional apple crumble may be a little heavy handed on the sugar and butter and a little lacking on the apples, these baked apple crumbles are anything but. Individual half apples, baked, with an oat and almond crumble filling piled high and served with my low sugar creamy vanilla custard (see my <a href="http://thedieteticdegustation.blogspot.com.au/2015/02/profiteroles.html">profiterole post</a> for the recipe), these are full of fibre and protein and are 1/2 a serve of fruit each. </div>
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Note: you can prepare the crumble filling ahead of time, but once baked, these are best eaten straight out of the oven!</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGTfED4fQ-GMu6UttP-DvkjcroaAxTVM9727oe6AJ4CBLPWMJOF2xyqklelz-MzNfHafNxDg0mFJAluQ7NH4OOio6fMJvg2HegbBsyDGLrUu8wvpRKoegH0RxuinWex2WKJPRMdIXVqARH/s1600/IMG_1185.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGTfED4fQ-GMu6UttP-DvkjcroaAxTVM9727oe6AJ4CBLPWMJOF2xyqklelz-MzNfHafNxDg0mFJAluQ7NH4OOio6fMJvg2HegbBsyDGLrUu8wvpRKoegH0RxuinWex2WKJPRMdIXVqARH/s1600/IMG_1185.JPG" height="240" width="320" /></a></div>
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<u>Baked apples with an oaty crumble stuffing</u></div>
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<u><br /></u></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-family: inherit;">3 green or red apples, halved horizontally
with the core scooped out</span></span></div>
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<span lang="EN-US"><span style="font-family: inherit;">Juice of 2 lemons</span></span></div>
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<span lang="EN-US"><span style="font-family: inherit;">¾ C rolled oats</span></span></div>
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<span lang="EN-US"><span style="font-family: inherit;">½ C almond meal</span></span></div>
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<span lang="EN-US"><span style="font-family: inherit;">¼ C plain wholemeal flour</span></span></div>
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<span lang="EN-US"><span style="font-family: inherit;">1 Tbsp brown sugar</span></span></div>
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<span lang="EN-US"><span style="font-family: inherit;">1 Tbsp linseeds</span></span></div>
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<span lang="EN-US"><span style="font-family: inherit;">1 heaped Tbsp chopped almonds</span></span></div>
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<span lang="EN-US"><span style="font-family: inherit;">1 tsp cinnamon</span></span></div>
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<span lang="EN-US"><span style="font-family: inherit;">3 Tbsp butter/margarine</span></span><span style="font-family: inherit;"> </span></div>
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</div>
<ol>
<li><span lang="EN-US" style="font-family: inherit; text-indent: -18pt;">Preheat oven to 180</span><span lang="EN-US" style="font-family: inherit; text-indent: -18pt;">°</span><span lang="EN-US" style="font-family: inherit; text-indent: -18pt;">C.</span></li>
<li><span style="font-family: inherit; text-indent: -18pt;">Drizzle cut apple surfaces with
lemon juice to prevent them turning brown. Place into a baking dish with 2cm of
water and set aside.</span></li>
<li><span style="font-family: inherit; text-indent: -18pt;">Combine oats, almond meal,
wholemeal flour, brown sugar, linseeds, chopped almonds and cinnamon in a
medium bowl. Add butter/margarine and rub with your fingertips to form a crumble.</span></li>
<li><span style="font-family: inherit; text-indent: -18pt;">Divide crumble mixture amongst
apple halves, spooning into hole and piling up on top. You may have to press
the mixture down so it all fits and doesn’t just fall off.</span></li>
<li><span style="font-family: inherit; text-indent: -18pt;">Bake apples for 30 minutes or
until apples are soft and crumble is golden brown.</span></li>
<li><span style="text-indent: -18pt;"><span style="font-family: inherit;">Serve with custard or </span>ice-cream.</span></li>
</ol>
<div style="text-indent: -24px;">
Serves 6.</div>
Anonymoushttp://www.blogger.com/profile/09395928958120212236noreply@blogger.com0tag:blogger.com,1999:blog-4472536155872783195.post-70673814724955187122015-04-19T19:33:00.000+10:002015-04-19T19:33:42.140+10:00Product Review: Oats + Chia Apple Spice<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiIlrtkob3BC_P2jaikWp0qBM_uizKRpxusW1IrvXaYxnoznrOnRyG0r1uxwSEh3gBv6sDCSV6mpUfjNcdv5N0Xh_HjvW8Y35tuOhugrI3wFF7lmgNsO608m4C4dhkx8BHwxtIxypUg6t3S/s1600/IMG_1223.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiIlrtkob3BC_P2jaikWp0qBM_uizKRpxusW1IrvXaYxnoznrOnRyG0r1uxwSEh3gBv6sDCSV6mpUfjNcdv5N0Xh_HjvW8Y35tuOhugrI3wFF7lmgNsO608m4C4dhkx8BHwxtIxypUg6t3S/s1600/IMG_1223.jpg" height="300" width="400" /></a></div>
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<span style="font-family: inherit;">We're heading into the cooler months, when porridge sales increase 10-fold (I'm just making that up, but surely it's a lot right?). And when you decide it's time to make the warming switch, there'll be one extra brand to choose from. <a href="http://thechiaco.com/">The Chia Co</a> are now making oats! Plus chia of course</span>…</div>
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<span style="font-family: inherit;"><br /></span></div>
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<span style="font-family: inherit;">I decided to put it to the test on a recent overnight work trip, and there were 3 main things I was looking for: convenience, nutrition and (most importantly) taste! So how did it fare?</span></div>
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<span style="font-family: inherit;"><br /></span></div>
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<span style="font-family: inherit;"><b>Convenience</b></span></div>
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<span style="font-family: inherit;"><b><br /></b></span></div>
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Oats + Chia come in a small foil-lined sachet with instructions to either add cold water and microwave or add boiling water and let sit for a minute (literally one). Being that I was in a hotel room with no microwave and only a kettle, I went for the second option. And it worked really well! I poured the Oats + Chia into a mug, added the boiling water, waited and stirred. Super quick and simple and perfect for travel times like these (or early morning dashes out the door!).</div>
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One drawback? The price. A pack of five will set you back $7.30 compared to a 12-pack of Uncle Toby's quick oat sachets for just $4.00. A lot of this will be due to expensive ingredients though, including the chia and coconut oil. </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUd2bOunVNgqucVUAjKHIYg6j3iHDyObkv7-0tSl2Cvb61DJIEkoR9yPzQ2deiqs2wmjftj_pdN0MgLJf0iSC9EsqOtjCO4uI-THb6JeBEhSO5iPs-KIIqL9RBuWmbCs-oPyAc1UMTd76Q/s1600/IMG_1227.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUd2bOunVNgqucVUAjKHIYg6j3iHDyObkv7-0tSl2Cvb61DJIEkoR9yPzQ2deiqs2wmjftj_pdN0MgLJf0iSC9EsqOtjCO4uI-THb6JeBEhSO5iPs-KIIqL9RBuWmbCs-oPyAc1UMTd76Q/s1600/IMG_1227.JPG" height="240" width="320" /></a></div>
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<b>Nutrition</b></div>
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<b><br /></b></div>
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Chia + Oats contain maple sugar, dried apple, virgin coconut oil and spices along with the main stars oats and chia seeds. Now, while I can applaud the short (and identifiable) ingredients list, I'm not sure why you'd need coconut oil (or any type of fat for that matter) in a porridge? It doesn't have a manufacturing purpose that I'm aware of, and I certainly couldn't taste it, but it does significantly add to the saturated fat content.</div>
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On the plus side, this new porridge is a great source of fibre (6.1g or 25% of your RDI per serve), has a reasonable sugar content (given it is 10% apple) and some omega-3 ALA (from the chia). But I'd probably want to have it with some yoghurt or milk for a bit of calcium and extra protein to balance it out for brekky.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjeCMI6upbwPc80lCLlwrsdjbC7_eoC4GqNZhWw48mhVtzE_bmpEj9_8gynGicGcVIk9mKVpaLap0THZibn3h9rjTIsGtXJURvc9YPskHRN51A6mBjroavnFx0sbp-0gKLBd7G9OewoTDNL/s1600/IMG_1224.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjeCMI6upbwPc80lCLlwrsdjbC7_eoC4GqNZhWw48mhVtzE_bmpEj9_8gynGicGcVIk9mKVpaLap0THZibn3h9rjTIsGtXJURvc9YPskHRN51A6mBjroavnFx0sbp-0gKLBd7G9OewoTDNL/s1600/IMG_1224.JPG" height="240" width="320" /></a></div>
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<b>Taste</b></div>
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I sampled the apple spice flavour, which certainly lived up to its name. There was plenty of nice large apple pieces and lots of spice! While a combination of cinnamon, ginger and nutmeg, the main standout flavour was the ginger. A bit different to the standard apple cinnamon flavours you normally see, but I couldn't help but feel like I was eating a ginger nut biscuit in porridge form!</div>
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<b>The final word?</b></div>
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Not a bad option when it comes to quick and satisfying winter breakfasts and certainly flavoursome, but I'd probably save the sachets for work trips and stick to my own home made version of oats and chia porridge on a day-to-day basis to save some dough and cut the oil.</div>
<br />Anonymoushttp://www.blogger.com/profile/09395928958120212236noreply@blogger.com0tag:blogger.com,1999:blog-4472536155872783195.post-59389685761661626422015-04-09T09:12:00.002+10:002015-04-09T09:14:31.355+10:00Ginger-lime chicken lettuce wraps with coconut rice noodles <div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1TTzQT7dKsJEJ0WbvmESe6kT2zXFTcQuh5ktWB9q7BfOkZhx7kZEvPfC0pzSC6u-mPH9EOg8JA941zzVUuL4LXbAo4AYA1T7c9agS2DBO-vSiWYM3T57W0mXMMxGCrZ71LhCxxErc98w-/s1600/IMG_1215.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1TTzQT7dKsJEJ0WbvmESe6kT2zXFTcQuh5ktWB9q7BfOkZhx7kZEvPfC0pzSC6u-mPH9EOg8JA941zzVUuL4LXbAo4AYA1T7c9agS2DBO-vSiWYM3T57W0mXMMxGCrZ71LhCxxErc98w-/s1600/IMG_1215.JPG" height="337" width="400" /></a></div>
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When I was in Hawaii earlier this year I had this great meal. So fresh, so light, and so flavoursome! It was like a version of tacos (just as messy too!) but using Asian inspired flavours: ginger, lime, chilli and coconut. And of course I had to recreate it. </div>
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Rice noodles are great because they cook quickly, but they also take on whatever flavour you cook them in, which is why cooking them in coconut milk really gave them a life of their own. I served these with the chicken and rice noodles hot, which is a good contrast to the cold bean sprouts, carrot and of course lettuce! The dipping sauce adds some spice and is based on a Donna Hay dipping sauce recipe (but with a lot less sugar!). Enjoy sharing this one for your next family meal...</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhGaMIbwtG96mxID5S_ksADPuYbFgL5c8kphbItskOF036owWf8Uz5ANmsy5ql_vh_NeO388o_k__gJ4A3bbn-QS6taPWbmkQNfOGwkKtr-f1wy0XVEkTRy797ehcSeTsCZbVsxHXDShUQW/s1600/IMG_1221.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhGaMIbwtG96mxID5S_ksADPuYbFgL5c8kphbItskOF036owWf8Uz5ANmsy5ql_vh_NeO388o_k__gJ4A3bbn-QS6taPWbmkQNfOGwkKtr-f1wy0XVEkTRy797ehcSeTsCZbVsxHXDShUQW/s1600/IMG_1221.JPG" height="257" width="320" /></a></div>
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<div class="MsoNormal">
<span lang="EN-US"><u>Ginger-lime chicken lettuce wraps with coconut rice noodles</u></span></div>
<div class="MsoNormal">
<span lang="EN-US"><u><br /></u></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-family: inherit;">1 cos lettuce, leaves rinsed and separated</span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-family: inherit;">125g rice noodles</span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-family: inherit;">375g tin coconut milk or coconut flavoured
evaporated milk</span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-family: inherit;">1 C water</span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-family: inherit;">2 chicken breasts, cut in half horizontally</span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-family: inherit;">2 tsp minced ginger</span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-family: inherit;">2 tsp minced garlic</span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-family: inherit;">Juice of 1 lime</span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-family: inherit;">2 large handfuls bean sprouts</span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-family: inherit;">2 medium carrots, grated or finely sliced</span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-family: inherit;"><br /></span></span></div>
<div class="MsoNormal">
<i style="mso-bidi-font-style: normal;"><span lang="EN-US"><span style="font-family: inherit;">Chilli
and ginger dipping sauce:<o:p></o:p></span></span></i></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-family: inherit;">1 thumb-sized piece of ginger, peeled and
shredded</span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-family: inherit;">1 long red chilli, deseeded and shredded</span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-family: inherit;">1 Tbsp fish sauce</span></span></div>
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<span lang="EN-US"><span style="font-family: inherit;">2 Tbsp castor sugar</span></span></div>
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<span lang="EN-US"><span style="font-family: inherit;">1/3 C water</span></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgWrz3VeAfJflW3yiWR6Rm1rhgaY2Mlaf_olDs_htTLIhB8i53JzI3F1hh2OEBShBlbpP1LG3dnV8DsLnod-vZ-DJThiM9DDMQLpYIKjHMM2O2_VAQH_KlIS1WspQB1KVEtJzpoLqZ4bwgK/s1600/IMG_1213.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgWrz3VeAfJflW3yiWR6Rm1rhgaY2Mlaf_olDs_htTLIhB8i53JzI3F1hh2OEBShBlbpP1LG3dnV8DsLnod-vZ-DJThiM9DDMQLpYIKjHMM2O2_VAQH_KlIS1WspQB1KVEtJzpoLqZ4bwgK/s1600/IMG_1213.JPG" height="224" width="320" /></a></div>
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</div>
<ol>
<li><span style="font-family: inherit; text-indent: -18pt;"> Combine minced ginger, garlic
and lime juice in a large non-metallic bowl. Add chicken breasts and toss to
coat. Cover with cling film and put in the fridge to marinate for 2-3 hours.</span></li>
<li><span style="font-family: inherit; text-indent: -18pt;"> Make dipping sauce: add all
ingredients into a small saucepan and place over medium heat, stirring, for 3-5
minutes, until sugar is dissolved and the flavour of the chilli and ginger
permeates through the sauce. Refrigerate until needed.</span></li>
<li><span style="font-family: inherit; text-indent: -18pt;"> Cook chicken in a large frypan
over medium-high heat until golden brown and cooked through. Remove from pan
and slice into thin strips.</span></li>
<li><span style="font-family: inherit; text-indent: -18pt;"> Meanwhile, heat coconut milk
and water in a medium saucepan until just boiled, add rice noodles and reduce
to a simmer for 5 minutes or until noodles are cooked. Drain.</span></li>
<li><span style="font-family: inherit; text-indent: -18pt;"> Serve lettuce leaves with
grated carrot, bean sprouts, coconut rice noodles and marinated chicken, to
roll into wraps and dip into dipping sauce.</span></li>
</ol>
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<div class="MsoNormal">
<span lang="EN-US"><span style="font-family: inherit;">Serves 4 (3-4 'wraps' each).</span></span></div>
Anonymoushttp://www.blogger.com/profile/09395928958120212236noreply@blogger.com0tag:blogger.com,1999:blog-4472536155872783195.post-20403636720720810162015-03-27T09:57:00.000+11:002015-03-27T09:57:11.499+11:00Sugar: the missing (label) link<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdpNCFgdGWN7noUM-xmW6UIYQ7RiTkHY9dAm69f2Z28hRVt2A_RFQpyBou7CrhpvAVsiiXDAQvJx6WEORjZaQlyovdOSrB6l2e_TBorZrKO6M3H95l9z8wWoYGAICERPEt7qdzqHWvS_qB/s1600/sugar+lips.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdpNCFgdGWN7noUM-xmW6UIYQ7RiTkHY9dAm69f2Z28hRVt2A_RFQpyBou7CrhpvAVsiiXDAQvJx6WEORjZaQlyovdOSrB6l2e_TBorZrKO6M3H95l9z8wWoYGAICERPEt7qdzqHWvS_qB/s1600/sugar+lips.jpg" height="286" width="400" /></a></div>
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I have this pet peeve about sugar and it's drawn attention to every time I look at the Nutrition Information Panel (NIP) on the back of a food label (which is relatively often considering I'm a Dietitian and like knowing what's in my food). And it's not what's there that bothers me, but rather what ISN'T there: a row under total sugars labelled 'added sugar'.</div>
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Why does this bother me so much? Maybe because there's a big difference between sugars naturally occurring in the food to those added by man to sweeten a product. And yes, this problem could be solved by simply avoiding <i>all</i> packaged and processed foods, which is certainly a good aim to have, but isn't all that realistic for the average person.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2sEyc1UWNDQo3Id3veK5CGHHYfRy1gH6sCzFwoAIPryrsi8WMOoKplvs2efjTQ22n_r92XqXvqNyYQVcFTava3pmuqbmihPTdFivkrx6PxuWfTbGp400R1DzA5LkWkC2BCETaqr52QzSI/s1600/doughnut-or-apple.xxxlarge.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2sEyc1UWNDQo3Id3veK5CGHHYfRy1gH6sCzFwoAIPryrsi8WMOoKplvs2efjTQ22n_r92XqXvqNyYQVcFTava3pmuqbmihPTdFivkrx6PxuWfTbGp400R1DzA5LkWkC2BCETaqr52QzSI/s1600/doughnut-or-apple.xxxlarge.jpg" height="253" width="320" /></a></div>
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<span style="text-align: center;">Consider the amount of sugar in a bowl of natural muesli (21%) versus a chocolate chip muesli bar (also 21%). While they may have the same amount of sugars (total) they certainly aren't comparable nutritionally. And that's because the sweetness in the muesli is coming from sugars naturally occurring in the dried fruit, while the muesli bar contains added sugar in both the choc chips and the bar itself</span><br />
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Similarly, plain Greek yoghurt (with no added sugar) still has 4.8% sugars and that's because dairy products contain lactose, a naturally occurring sugar. Whereas, a low fat strawberry flavoured yoghurt which has 12.6% sugars contains a mix of natural and added sugars (but mostly sugar added for sweetness).<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrg5h3JTG_fKUhrjqlXZQ-j79_bj-k_ZG58zxnVLeN6Ary7gIv0smb3ft68xJkUVYk6xXX6Lh7ZrYAfYVCyWl1ZVQldIHEirI0tLavOjNli3bsRanqZ8OY5yMa5m-GbZttSvJLf9McvMUv/s1600/Nutrition-Label.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrg5h3JTG_fKUhrjqlXZQ-j79_bj-k_ZG58zxnVLeN6Ary7gIv0smb3ft68xJkUVYk6xXX6Lh7ZrYAfYVCyWl1ZVQldIHEirI0tLavOjNli3bsRanqZ8OY5yMa5m-GbZttSvJLf9McvMUv/s1600/Nutrition-Label.jpg" height="240" width="320" /></a></div>
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So be mindful when looking at labels that you make a mental note to differentiate between natural and added sugars by looking at the ingredients list. If the product contains a large proportion of fruit, milk or yoghurt then those products may have a higher content of sugars due to those naturally occurring in the fruit or dairy. But if sugar (or brown rice or malt syrup, honey, agave, molasses, dextran, glucose or invert sugar, or any other of sugars aliases) is listed on the label, particularly in the first few ingredients as they are listed in order of amount, then it's safe to say that product contains too much (added) sugar.<br />
<br />
To find out more about reading labels, check out my post <a href="http://thedieteticdegustation.blogspot.com.au/2013/10/nutrition-information-panels-decoded.html">Nutrition Information Panels: Decoded.</a>Anonymoushttp://www.blogger.com/profile/09395928958120212236noreply@blogger.com0tag:blogger.com,1999:blog-4472536155872783195.post-3871465362088484122015-03-14T10:59:00.000+11:002015-03-14T10:59:26.778+11:00Chickpea Blondies with White Choc Chips & Macadamias<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjNtSHDN9MlSHEE7Eaej3t2SkuhZqgQ4MS3DqepNmljGwW32k9Eiy8npX_3NOWydRdeKRAnCIV7oeJMKBpBzxxQFGQicAVe1OenARD6xcS6z5viq8ZVxN9HtutM_TTvBxoJoG6nClBlmOlo/s1600/IMG_1099.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjNtSHDN9MlSHEE7Eaej3t2SkuhZqgQ4MS3DqepNmljGwW32k9Eiy8npX_3NOWydRdeKRAnCIV7oeJMKBpBzxxQFGQicAVe1OenARD6xcS6z5viq8ZVxN9HtutM_TTvBxoJoG6nClBlmOlo/s1600/IMG_1099.JPG" height="300" width="400" /></a></div>
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<span style="font-family: inherit;">I recently discovered the wonders of </span>chickpeas in baking. They're an unlikely substitute for flour but somehow they just work! And the benefits? Well they instantly increase the fibre and protein content of any recipe, not to mention adding in some sneaky vegetable serves! This recipe isn't new, you will find variations floating all over the internet, mostly using normal choc chips and nothing else. But I wanted to go more down the traditional route: blondies are meant to contain white chocolate. And macadamias and white chocolate are just a match made in heaven. </div>
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These blondies are crispy and crumbly on the outside and soft and moist on the inside. The recipe is flour less, full of healthy fats (thanks to the nut and seed butter) and can be made gluten free by choosing gluten free baking powder. And they passed my boyfriend's taste test (who is usually anti-healthifying recipes)! Which, trust me, says it all. So go ahead and try these, I will certainly be making them again (and doing some more experimenting with legumes in baking)!</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhb_WeBfdgmqg_h7cDuSqzyjGk_fX_9osj6WXmIm4rkTAJU6gLnpU46ozVtFgCC2wfhHcil6Z-d8XfFgqe5O5GHHgL9aJa-a0Kc2sOAKO4j63qLAYejivfY56p4s88rTXNJ5_vFTEOdNZ5c/s1600/IMG_1110.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhb_WeBfdgmqg_h7cDuSqzyjGk_fX_9osj6WXmIm4rkTAJU6gLnpU46ozVtFgCC2wfhHcil6Z-d8XfFgqe5O5GHHgL9aJa-a0Kc2sOAKO4j63qLAYejivfY56p4s88rTXNJ5_vFTEOdNZ5c/s1600/IMG_1110.JPG" height="244" width="320" /></a></div>
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<u>Chickpea blondies with white choc chips and macadamias</u></div>
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400g can chickpeas, drained, rinsed and patted dry with paper towel</div>
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1/2 C nut butter (I used Mayver's Original Super Spread but your favourite nut &/or seed spread will work fine)</div>
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1/4 C brown sugar (can be substituted for honey)</div>
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1 tsp vanilla essence</div>
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1/4 tsp baking powder</div>
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1/4 tsp bicarb soda</div>
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1/2 C white choc chips</div>
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1/3 C macadamias, chopped</div>
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Splash of water (~3 Tbsp)</div>
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1. Preheat oven to 175°C and line a loaf tin with baking paper.</div>
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2. Blend all ingredients, except the white choc chips and macadamias, in a food processor until smooth. It should make a thick hummus-like consistency.</div>
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3. Stir in the choc chips and 3/4 of the macadamias and pour into the loaf tin. Smooth top with the back of a spoon and sprinkle with remaining macadamias.</div>
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4. Bake for ~50mins or until a skewer comes out clean and the edges begin to brown. Cool in tin for 5 minutes before removing to cool completely on a wire rack. Cut into squares and enjoy!</div>
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<!--EndFragment-->Anonymoushttp://www.blogger.com/profile/09395928958120212236noreply@blogger.com1tag:blogger.com,1999:blog-4472536155872783195.post-31046366570394065592015-03-05T18:03:00.001+11:002015-03-05T18:03:22.595+11:00Cafe review: Mint Organics<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEii2zu3DqfT8aH_VBwasWcVjJiyS_kmQIely-ERsPPH5e6v_A-kMDyT90y1AG58xp1As2-gpPxkYqdgxoB1vyj4DlDvyGWdgfJXPJcW8JZHAdRoWbWahc3vR5AchzsoplxWBWtw0Teq_bUV/s1600/IMG_1135.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEii2zu3DqfT8aH_VBwasWcVjJiyS_kmQIely-ERsPPH5e6v_A-kMDyT90y1AG58xp1As2-gpPxkYqdgxoB1vyj4DlDvyGWdgfJXPJcW8JZHAdRoWbWahc3vR5AchzsoplxWBWtw0Teq_bUV/s1600/IMG_1135.jpg" height="400" width="300" /></a></div>
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So I've got this list of restaurants and cafes I want to try (on my phone of course, so I can add to it wherever). All my friends know about it. It's becoming quite large and now spans both Sydney and Melbourne (after a recent trip and many recommendations from a local Melbournian) so I figured it was time to start spreading the love and reviewing some of these places on my blog. Anyway, so last weekend I dragged and a girl friend of mine to one of the latest: Mint Organics. It's a small cafe in Cronulla (a beach-side suburb in Sydney, for those of you not familiar with the area) that prides itself on healthy organic whole foods (you can read my thoughts on organic food <a href="http://thedieteticdegustation.blogspot.com.au/2014/07/organic-food-to-buy-or-not-to-buy.html">here</a>). </div>
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We went for lunch on a Saturday which I expected to be really busy as they don't take bookings, but despite being quite a small cafe we were able to easily find a table. Mint Organics are open 7 days a week from 7am-3pm so are definitely a breakfast/brunch/lunch/afternoon tea kind of place.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7XXbDYhCpZwUDP88KzRn9AiiAq7HeUhpsYtbfc8q5QQm7TuCeNRtpqt_ELp4kD1AnmxenWx75vfmAgHkDIFkBbd_C34HbS9QJKifXuCFgJgbwSmPvvOoGDfGr4mwccPdEtPGpgr8AxW2f/s1600/IMG_1137.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7XXbDYhCpZwUDP88KzRn9AiiAq7HeUhpsYtbfc8q5QQm7TuCeNRtpqt_ELp4kD1AnmxenWx75vfmAgHkDIFkBbd_C34HbS9QJKifXuCFgJgbwSmPvvOoGDfGr4mwccPdEtPGpgr8AxW2f/s1600/IMG_1137.JPG" height="320" width="320" /></a></div>
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<b>Location- 5/5</b></div>
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Close to Cronulla train station, it was tucked away from the rest of Cronulla's cafe scene, a lone shop opposite the beautiful Gunnamatta Bay. This had a two-fold effect of being quiet (and possibly unknown by many) and having many more parking options than the main streets! The cafe was small but cosy, with plenty of wood, metal and greenery.</div>
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<b>Service- 2/5</b></div>
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Sadly, the service left a lot to be desired. While the waiters/waitresses were friendly, we waited too long for our table to be cleared (from the people who left just before us) and to be given menus. In fact, we got sick of waiting for the menus so grabbed them from the counter ourselves.</div>
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<b>Menu Variety- 4/5</b></div>
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There was a good variety of choices- from mueslis with various alternative milks to bacon and egg rolls, wraps and salads to brown rice sushi. There were certainly a lot of vegetarian options, and opportunities for add-on's and alterations and the cabinet was lined with raw, vegan, sugar-free and paleo treats like raw (bliss) balls, brownies, muffins and cakes. So this really is more of a health-conscious person's mecca (i.e. don't bring your Dad, or the blokes from the footy team- unless they're into that kind of thing!). </div>
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<b>Taste- 5/5</b></div>
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I chose the seeded sourdough topped with avocado, fetta, basil pesto, rocket, toasted pepitas and a poached egg which was delicious and the perfect size! My friend and I also shared a coffee cacao raw ball which was tasty and my takeaway vegan chocolate brownie was yummy too (but I'm afraid there was no hiding the fact that it was still very much a treat).</div>
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<b>Price- 4/5</b></div>
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Organic food doesn't come cheap. And this was evident in some of the prices (such as $10 for a smoothie) but other food items were quite reasonable and comparable to other cafes ($5.50 for sushi, $10 for muesli or $13.50 for a panini).</div>
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<b>OVERALL- 20/25</b></div>
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The walls were adorned with interesting 'health' foods, like veggie chips, raw bars and organic grains which seemed in contrast to the highly processed protein powders, but Mint Organics did provide an array of basic, tasty and healthy options. I'd go there again!</div>
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Check out their website <a href="http://www.mintorganics.com.au/">here</a> for more details.</div>
<br />Anonymoushttp://www.blogger.com/profile/09395928958120212236noreply@blogger.com0tag:blogger.com,1999:blog-4472536155872783195.post-60039658755331431532015-02-27T10:24:00.003+11:002015-02-27T10:24:51.719+11:00Ricotta Gnocchi<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiaQBi4PUJmWl-1sYopXUk01hyx6amdJbSHgAMiG_3KRvOa9iNxNl-sDHq-b6ukNLeh-D2pjO3v4xaq9PgKJa6rvrRAj8HVjKvGXUplMegwzs9TWz8A_jNcPCMxGj2uJZL8h9ONgjcOD73s/s1600/IMG_1111.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiaQBi4PUJmWl-1sYopXUk01hyx6amdJbSHgAMiG_3KRvOa9iNxNl-sDHq-b6ukNLeh-D2pjO3v4xaq9PgKJa6rvrRAj8HVjKvGXUplMegwzs9TWz8A_jNcPCMxGj2uJZL8h9ONgjcOD73s/s1600/IMG_1111.JPG" height="400" width="400" /></a></div>
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<span style="font-family: inherit;">I've said before on this blog how </span>much I love Italian food and this recipe is no different. I had only ever known of potato gnocchi (which didn't overly excite me), but after some particularly good ricotta gnocchi in a restaurant, I knew I had to recreate this type! Based on a Margaret Fulton recipe, these gnocchi are so easy to make. They take less than 15 minutes to mix and roll and only 5 minutes to cook! Talk about speedy cooking. You can also make up a bigger batch and freeze some for later.</div>
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I served mine with <a href="http://thedieteticdegustation.blogspot.com.au/2015/02/arrabbiata-sauce-from-scratch.html">my homemade arrabbiata sauce</a> and a large garden salad, but you can certainly experiment with that. These gnocchi can be served 'as is' after being boiled or they can then be pan-fried in a little olive oil until golden- both ways are delicious.</div>
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<u>Ricotta Gnocchi</u></div>
<div class="" style="clear: both; text-align: left;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhVMVvz8qGNEN9cVPgYaolL0FpwiJPkw7PdpYgJH-hjp6S3ZyrgOg_HKEg58GgJhoiW0s7CcB5cFSnlC7zzSUs594gRIGKy_QGoI85YHl1atepq_gPL6PsFjGHAn8KLsTrdViZFffEmU-Un/s1600/IMG_1106.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhVMVvz8qGNEN9cVPgYaolL0FpwiJPkw7PdpYgJH-hjp6S3ZyrgOg_HKEg58GgJhoiW0s7CcB5cFSnlC7zzSUs594gRIGKy_QGoI85YHl1atepq_gPL6PsFjGHAn8KLsTrdViZFffEmU-Un/s1600/IMG_1106.JPG" height="240" width="320" /></a><u><br /></u></div>
250g reduced fat fresh ricotta<br />
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<span lang="EN-US">1/3 C grated parmesan</span></div>
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1 large egg, lightly beaten</div>
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<span lang="EN-US">½-</span><span style="font-family: Cambria; font-size: 12pt;">¾ C plain flour</span></div>
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<ol>
<li><span style="text-indent: -18pt;">Combine the ricotta, parmesan
and egg in a medium sized bowl. </span></li>
<li><span style="text-indent: -18pt;">Add the flour and mix lightly
until just combined. Add only as much flour as you need to make a workable
dough.</span></li>
<li><span style="text-indent: -18pt;">Divide the dough in three and
roll each piece into a 2-3cm thick log (depending on how small or large you like your gnocchi). Cut 2-3cm slices and place on a lightly
floured baking sheet. Refrigerate if not using immediately.</span></li>
<li><span style="text-indent: -18pt;">Bring a large saucepan of water
to the boil, then reduce heat to simmer. Cook gnocchi by
dropping them into the saucepan and removing then when they float to the surface (after
~5mins) as this means they’re cooked.</span></li>
<li><span style="text-indent: -18pt;">Optional: Pat gnocchi dry with paper towel and add to a frypan over medium heat with a little olive oil. Toss until lightly golden on each side. Remove and serve.</span></li>
</ol>
<div style="text-indent: -24px;">
Serves 3.</div>
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Anonymoushttp://www.blogger.com/profile/09395928958120212236noreply@blogger.com0tag:blogger.com,1999:blog-4472536155872783195.post-80403879000692752832015-02-20T09:24:00.000+11:002015-02-20T09:24:47.320+11:00Profiteroles<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhY2NXxKFlqkVTgipRoUuy32YpQnJbe3xGl4-_ZEe5Cs5mgO_jBDJKOp8j538CRPJH5Ga8gbyncTjfoTbgHdxv1QopOFgiOh5Hw-P25fATAFEuOC8QRftccAnJIVDYQMjxDa9B3VWfw4DE2/s1600/IMG_0436.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhY2NXxKFlqkVTgipRoUuy32YpQnJbe3xGl4-_ZEe5Cs5mgO_jBDJKOp8j538CRPJH5Ga8gbyncTjfoTbgHdxv1QopOFgiOh5Hw-P25fATAFEuOC8QRftccAnJIVDYQMjxDa9B3VWfw4DE2/s1600/IMG_0436.JPG" height="400" width="400" /></a></div>
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<span style="font-family: inherit;">Profiteroles. Delicious choux pastry filled with creamy custard and topped with rich chocolate. Yep, I have a recipe for that. It's not that hard either! I promise you'll feel like a Masterchef when you present these babies to your family and friends (and they'll love it too). </span></div>
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<span style="font-family: inherit;"><br /></span></div>
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<span style="font-family: inherit;">So, yes, these are a treat, but they have been adapted to make them a healthier version than most of the other recipes you'll find. And I challenge you to try them and <i>not </i>like them!</span></div>
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<span style="font-family: inherit;"><u>Profiteroles</u></span></div>
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<span style="font-family: inherit;"><u><br /></u></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-family: inherit;">¼ C margarine or butter</span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-family: inherit;">½ C water</span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-family: inherit;">½ C plain flour</span></span></div>
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<span lang="EN-US"><span style="font-family: inherit;">2 eggs, lightly beaten</span></span></div>
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<span lang="EN-US"><span style="font-family: inherit;">50g dark chocolate, broken into pieces,
melted</span></span></div>
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<span lang="EN-US"><span style="font-family: inherit;"><br /></span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-family: inherit;"><i>Vanilla custard:</i></span></span></div>
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<span style="text-align: center;">1 ¼ C reduced fat milk</span></div>
<div class="MsoNormal">
<span lang="EN-US">½ tsp vanilla bean paste</span></div>
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<span lang="EN-US">2 egg yolks</span></div>
<div class="MsoNormal">
<span lang="EN-US">1 heaped Tbsp castor sugar</span></div>
<div class="MsoNormal">
<span lang="EN-US">1 heaped Tbsp cornflour</span></div>
<!--EndFragment--><ol>
<li><span style="font-family: inherit; text-indent: -18pt;"><i>Make custard: </i></span>Heat milk and vanilla in a small saucepan over high heat and allow to just come to the boil. Remove from heat. In a medium sized bowl, beat egg yolks and sugar until well combined. Pour the hot milk over the egg yolk mixture, whisking continuously. Once mixed in, return to the saucepan over low heat. Mix cornflour with a small amount of water to form a thin paste. Pour slowly into the saucepan, stirring continuously until thickened. Refrigerate.</li>
<li><span lang="EN-US" style="font-family: inherit; text-indent: -18pt;">Preheat oven to 200</span><span lang="EN-US" style="font-family: inherit; text-indent: -18pt;">°</span><span lang="EN-US" style="font-family: inherit; text-indent: -18pt;">C and line a baking tray with baking paper.</span></li>
<li><span style="font-family: inherit; text-indent: -18pt;"><i>Make choux pastry: </i>Place margarine/butter and water in a
medium saucepan and bring to the boil. </span><span style="font-family: inherit; text-indent: -18pt;">Once boiling, add flour and
stir vigorously for 30 seconds or until mixture comes away from the sides of
the pan. </span><span style="font-family: inherit; text-indent: -18pt;">Transfer mixture to a medium
sized bowl and beat with electric beaters for 1 minute or until mixture
resembles large breadcrumbs and has cooled slightly. Slowly add eggs as mixture
thickens, beating until well combined. </span><span style="font-family: inherit; text-indent: -18pt;">Drop tablespoons of mixture
onto baking tray and bake for 25 minutes or until puffed and golden.</span></li>
<li><span style="font-family: inherit; text-indent: -18pt;">Pierce a small hole in the side
of each profiterole with a skewer and allow to cool in the oven with the oven
off and the door slightly ajar (around 45 minutes).</span></li>
<li><span style="font-family: inherit; text-indent: -18pt;">Cut each profiterole in half
horizontally and fill base with custard (or cut a small slit and pipe in custard with a piping bag). Replace tops and drizzle profiteroles
with a teaspoon each of melted chocolate.</span></li>
<li><span style="font-family: inherit; text-indent: -18pt;">Allow to set and store in the
fridge.</span><span style="font-family: inherit;"> </span></li>
</ol>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-family: inherit;">Makes ~12</span></span></div>
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Anonymoushttp://www.blogger.com/profile/09395928958120212236noreply@blogger.com0tag:blogger.com,1999:blog-4472536155872783195.post-8902216395075606302015-02-14T17:44:00.000+11:002015-02-14T17:44:29.912+11:00Saturated Fat: Saint or Sinner?<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5Ypct-5w244Tm6kf97dGUct9m6QWNxhozQ1ZapuDTvOwIYkA5IeKGR-ABALoAS2DciqzSLKX-yZSMIWWy8DCL3xQXRFFl5DIz9glcnO9jGATtMHc2O6Nk3sSZk2JTOEKeo3pZhIp9N_9X/s1600/butter.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5Ypct-5w244Tm6kf97dGUct9m6QWNxhozQ1ZapuDTvOwIYkA5IeKGR-ABALoAS2DciqzSLKX-yZSMIWWy8DCL3xQXRFFl5DIz9glcnO9jGATtMHc2O6Nk3sSZk2JTOEKeo3pZhIp9N_9X/s1600/butter.jpg" height="265" width="400" /></a></div>
<br />
There's been a recent shift in public opinion when it comes to fat. What was once demonised as the cause of all weight gain (plus heart disease and many other health conditions) is now being applauded for being the exact opposite. We've seen the rise of paleo lifestyles and butter enthusiasts and we're now being encouraged to once again eat the fat on our steak and slather butter on our bread. But is such a complete one eighty warranted? Should you really be eating spoonfuls of coconut oil or dropping butter in your coffee? (Yes, it's a thing!).<br />
<br />
Well, to answer that I first need to explain that there are different types of fat: saturated and unsaturated. And unsaturated fats can be categorised further into monounsaturated and polyunsaturated fats. So what's the difference? Without getting into the nitty gritty of the science, unsaturated fats, found in olive oil, nuts, seeds, avocado and oily fish, have typically been termed 'good fats' and saturated fats, found in animal products, butter, vegetable oils, full cream dairy and coconut, have been typically been termed 'bad fats'. This is because most of the research we've had up until recently has shown that unsaturated fats can decrease our cholesterol and protect our hearts and other organs, while saturated fat does the opposite. Let's also remember though, that saturated fats are typically found in very high quantities in many of the foods deemed 'junk' which we know aren't great for our health: think hot chips, pastries, cakes, chocolate bars etc.<br />
<blockquote class="tr_bq">
<i>"… unsaturated fats, found in olive oil, nuts, seeds, avocado and oily fish, have typically been termed 'good fats' and saturated fats, found in animal products, butter, vegetable oils, full cream dairy and coconut, have been typically been termed 'bad fats'."</i></blockquote>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhDAvfR2nrr02Kb10CCzyyObtpX_fRiv1nsKewHmdW1zrCNw_fQoud4rtaJ8Ts5u5G_I5j4imwcWVyD_OWvq7ZPHK23gWxmW-vDyyEEm9Fn1yvhuO1X2GwBSBSJFIme7xDwd5MY82ewqF-V/s1600/pork+crackling.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhDAvfR2nrr02Kb10CCzyyObtpX_fRiv1nsKewHmdW1zrCNw_fQoud4rtaJ8Ts5u5G_I5j4imwcWVyD_OWvq7ZPHK23gWxmW-vDyyEEm9Fn1yvhuO1X2GwBSBSJFIme7xDwd5MY82ewqF-V/s1600/pork+crackling.jpg" height="180" width="320" /></a></div>
<br />
Recently there has been some emerging research on fat which told us to 'loosen the shackles because saturated fat might not be as bad as we once thought', but was then interpreted as 'eat all the butter you want!'. Well, I don't mean to burst that bubble the media has so carefully crafted, but the science wasn't quite <i>that </i>robust. What it really proves is that when saturated fat is replaced with refined carbohydrates, health worsens (so, not quite the same as saying saturated fat is healthy, just that it's better than refined carbs). But also, that there are different types of saturated fats, some better for our cholesterol and overall health than others.<br />
<br />
So while saturated fat may no longer adversely affect your health, we can't yet definitely say that it will be beneficial to your health. And let's not forget that there is also still a hell of a lot more evidence on the health benefits of unsaturated fats (a part which I think has been largely ignored).<br />
<br />
<b>The verdict?</b> I'm afraid the jury's still out on this one because we still need more research into the effects saturated fat on health. Our bodies certainly do need fat in general, but remember that gram for gram, fat is still the most energy dense macronutrient, so probably don't get into the habit of going through half a tub of coconut oil in a day, or eating croissants every day for brekky. <u>I recommend eating a moderate amount of a variety of fats (rather than betting all your chips on just one type).</u> And by moderate amount I mean a few serves a day in the following quantities: 1 tablespoon of any oil, 2 teaspoons of butter, a small handful of nuts or seeds, a small fillet fresh salmon, 100g regular mince, one quarter of an avocado or a 200g tub of full fat yoghurt.<br />
<br />
<br />Anonymoushttp://www.blogger.com/profile/09395928958120212236noreply@blogger.com0tag:blogger.com,1999:blog-4472536155872783195.post-6192028420524164072015-02-06T17:12:00.000+11:002015-02-06T17:12:00.487+11:00Arrabbiata sauce from scratch<div class="separator" style="clear: both; text-align: center;">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6rHUNtPY7liFmn3Tkrlifg_GhKYpurg8mX82XRyNgO5I4_vxuuCG5EseLzUY3v-jImU0UiSJ9uRBH8nsChWSPuiQKzfPXgetkC-0RTq32BNubikr4kwvX1Wl6vIssZLckwJnnpCBqSyUq/s1600/IMG_0834.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6rHUNtPY7liFmn3Tkrlifg_GhKYpurg8mX82XRyNgO5I4_vxuuCG5EseLzUY3v-jImU0UiSJ9uRBH8nsChWSPuiQKzfPXgetkC-0RTq32BNubikr4kwvX1Wl6vIssZLckwJnnpCBqSyUq/s1600/IMG_0834.jpg" height="328" width="400" /></a></div>
<br />
I don't know what you did in the recent holiday period, but <i>I</i> got my cook on. Cooking is one of those things that I love filling my spare time with, and lucky for me I actually cook all day long for one of my jobs (paid to do what you love? Winning!).<br />
<br />
So here is one of my holiday period trials (don't worry, there will be plenty more filtering through over the coming weeks and months): home-made arrabbiata sauce- you know, the spicy tomato one that goes perfectly with pasta? I actually used mine to top my pan-fried ricotta gnocchi (recipe coming soon). It was a lot of fun! And so delicious. And I can imagine myself making big batches of this with the Italian Nonna I don't have and putting it into jars for all the family to last for months…<br />
<br />
Yea ok, so I'm not Italian. But I do love pasta! And together with this sauce, they make the perfect pair. Best of all, you know exactly what's going into it and it's nothing but fresh ingredients.<br />
<br />
<i>A note to the cooks: </i>I kept mine chunky, but you could whiz it up with a stick blender if you like a smoother consistency. And alter the amount of chilli depending on your taste for spice. This batch was medium in heat, but you could make it hotter with more chillies, or milder by taking out the seeds and white pith of the chilli (the hottest part).<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZlbTFNJ4mPp_MI4N-oWAx0iBwd080I8_EkHoOPXMXfQMj2FJIWwV6O65pjnbjfJDiMj246LV6IwJQVjvURTrzIm4nBX63UFQn_7J0oftubQhqY46PMJLBanrJ1d6yKvd5TOLhLvTgv6oK/s1600/IMG_0819.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZlbTFNJ4mPp_MI4N-oWAx0iBwd080I8_EkHoOPXMXfQMj2FJIWwV6O65pjnbjfJDiMj246LV6IwJQVjvURTrzIm4nBX63UFQn_7J0oftubQhqY46PMJLBanrJ1d6yKvd5TOLhLvTgv6oK/s1600/IMG_0819.JPG" height="320" width="292" /></a></div>
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<span lang="EN-US"><span style="font-family: inherit;"><br /></span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-family: inherit;"><u>Arrabbiata Sauce</u></span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-family: inherit;"><u><br /></u></span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-family: inherit;">6 medium tomatoes</span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-family: inherit;">1 medium red capsicum, deseeded and
cut into quarters</span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-family: inherit;">½ brown onion, diced</span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-family: inherit;">1 small red chilli, finely chopped (or more if using larger, milder chillies)</span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-family: inherit;">2 cloves garlic, finely chopped (or minced)</span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-family: inherit;">1 tsp oregano</span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-family: inherit;">Small pinch salt and pepper</span></span></div>
<div class="MsoNormal">
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<ol>
<li><i style="font-family: inherit; text-indent: -18pt;"><span lang="EN-US">Roast capsicum:</span></i><span lang="EN-US" style="font-family: inherit; text-indent: -18pt;"> Place capsicum pieces
skin side up on a baking tray lined with foil, along with whole garlic cloves. Bake
at 200</span><span lang="EN-US" style="font-family: inherit; text-indent: -18pt;">°</span><span lang="EN-US" style="font-family: inherit; text-indent: -18pt;">C for ~15 minutes, or until skin starts to blacken. Gather up foil to enclose the capsicum (like a little parcel) and steam in the oven for a further 10 minutes. Remove capsicum from oven and place immediately into a bowl of ice cold water for a couple of minutes to blanch. Remove from water
and peel off skin. Discard skin and set capsicum aside to cool slightly.</span></li>
<li><i style="font-family: inherit; text-indent: -18pt;"><span lang="EN-US">Blanch tomatoes:</span></i><span lang="EN-US" style="font-family: inherit; text-indent: -18pt;"> Prick the skin of the
tomatoes a couple of times each and place in a medium-sized saucepan of water.
Cover and bring to the boil for ~10 minutes or until cracks appear in the skin
of the tomatoes. Drain and place tomatoes in a bowl of ice cold water for a couple of
minutes to blanch. Remove from water and peel off skin. Discard skin and set aside to cool slightly.</span></li>
<li><span style="font-family: inherit; text-indent: -18pt;">Roughly chop capsicum and
tomatoes, reserving the juices.</span></li>
<li><span style="text-indent: -18pt;">Sauté<span style="font-family: inherit;"> onion in a little olive
oil in a medium saucepan until translucent. Add garlic and chilli and stir for 1 minute.</span></span></li>
<li><span style="font-family: inherit; text-indent: -18pt;">Add capsicum, tomatoes and
juices, oregano, salt and pepper to the saucepan. Stir and simmer for at least half an
hour, until sauce has reduced and thickened slightly.</span></li>
<li><span style="text-indent: -18pt;"><span style="font-family: inherit;">If not using within a couple of
days, place in a </span>sterilised<span style="font-family: inherit;"> glass jar until needed.</span></span></li>
</ol>
<br />
<div class="MsoNormal">
<span lang="EN-US"><span style="font-family: inherit;">Makes ~ 400mL or nearly 2 cups. Serves 4.</span></span></div>
<div class="MsoNormal">
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<span style="font-family: inherit;"><span lang="EN-US"><b>Note: </b>to sterilise a jar, wash in hot soapy
water, rinse and dry well. Place in the oven at 120</span><span lang="EN-US" style="mso-ascii-font-family: Cambria; mso-hansi-font-family: Cambria;">°</span><span lang="EN-US">C for 20 minutes. Remove from oven and immediately fill with sauce.</span></span></div>
Anonymoushttp://www.blogger.com/profile/09395928958120212236noreply@blogger.com0tag:blogger.com,1999:blog-4472536155872783195.post-75076767046060123402015-01-30T13:45:00.001+11:002015-01-30T13:45:19.115+11:00How to eat well while travelling<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhL1Z4yMFCpAlToOlG2OmaKkWkvODS_h9wf6Gunexkx_055jOPQikqTB6o94_9A97IQAajNuX9j8aophFT7M3bOId1j-5eYOwzyUoap76sk5UWuaGDOONSKMuSk8ahOdTDr7B0a8Hu4yGUy/s1600/Suitcase.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhL1Z4yMFCpAlToOlG2OmaKkWkvODS_h9wf6Gunexkx_055jOPQikqTB6o94_9A97IQAajNuX9j8aophFT7M3bOId1j-5eYOwzyUoap76sk5UWuaGDOONSKMuSk8ahOdTDr7B0a8Hu4yGUy/s1600/Suitcase.jpg" height="265" width="400" /></a></div>
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<span lang="EN-US"><span style="font-family: inherit;"><br /></span></span></div>
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<span lang="EN-US"><span style="font-family: inherit;">I’ve just gotten back from a lovely little
trip to Hawaii with a couple of friends and while I am a self-proclaimed
seasoned traveller, I know quite well the difficulties of maintaining a healthy
diet with so much eating out and exotic foods. While you may assume the sole
purpose of maintaining some semblance of a good diet is to ward off the holiday
kilo creep, there are other reasons. Providing your body with nutritious foods
while travelling puts you in prime condition for handling long, stressful journeys
including kilometers of walking while exploring new cities and helps your
digestive system acclimatize to a new food culture (one particular story from a
trip to Asia springs to mind, but I think you get the idea).</span></span></div>
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<br /></div>
<ol>
<li><span style="font-family: inherit; text-indent: -18pt;"><b>Stash your suitcase</b> with a few
shelf-stable (sealed) healthy snacks from home, such as raw nuts, wholegrain
crackers, roasted chickpeas or muesli bars. Pop one in your handbag or backpack
each day and you have an emergency snack to carry you through to the next meal.</span></li>
<li><span style="font-family: inherit; text-indent: -18pt;"><b>Keep hydrated!</b> I swear the
air-conditioning on planes sucks the water from your skin 10x more than our
home ACs. Judge your hydration by the colour of your urine- the scale being nearly
clear= good job, keep it up, to dark orange= have some water NOW! Also, keep in
mind that not every country has drinkable tap water as good as ours so you may
need to buy the bottled stuff.</span></li>
<li><span style="font-family: inherit; text-indent: -18pt;"><b>When booking accommodation</b>, try
to stay close to a supermarket or convenience store. This way you don’t have to
lug grocery bags for kilometers and you’ll be more inclined to pick up a
(cheaper) healthy meal or snack. Also, pre-washed salad bags, individual bread
rolls, deli ham or tins of tuna and a tub of hummus make for a quick and easy
lunch will little-no utensils required.</span></li>
<li><span style="font-family: inherit; text-indent: -18pt;"><b>If possible, have a good
breakfast </b>before you set out for the day to keep you going. Pick up a box of
muesli and some milk or yoghurt and pack a plastic bowl and spoon if you’re
staying somewhere without a kitchen (because most places will still have at
least a mini-bar fridge to store cold items in).</span></li>
<li><span style="font-family: inherit; text-indent: -18pt;"><b>Seek out fruit as snacks</b>
throughout the day. Particularly the deliciously fresh stuff you can pick up at
local markets, farm doors or vans on the side of the road! Aim for 2 a day to
get much-needed vitamins and minerals, as well as fibre and fluid.</span></li>
<li><span style="font-family: inherit; text-indent: -18pt;"><b>When you’re exploring</b> your new
surroundings be sure to take note of any good-looking cafes or restaurants for
later on. And ask the locals for recommendations! Make a note on your phone, or
mark it on your map, so you can actually find it later.</span></li>
<li><span style="font-family: inherit; text-indent: -18pt;"><b>When going out for meals,</b> ask
for rich sauces and creamy dressings on the side so you can add your own. And
remember, chefs tend to be more heavy-handed with things like oil and salt so
go easy (or your body may pay you back with heartburn or reflux later on).</span></li>
<li><span style="font-family: inherit; text-indent: -18pt;"><b>Watch your portions.</b> It’s easy
to overdo it when you’re eating something delicious but rather than eating as
much as possible, practice the art of mindful eating and really savour your
meal. That way you won’t feel the need to finish your plate just because there’s
still food on it.</span></li>
</ol>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjVweoXJkHT4r9b5FqEldLAXcsRWvbzgSmA8wCZVY4J3hGpR8QwOc0xrQ2v3Kv9zOoJH8X97Os4deXe8i0HeTiroMVg5F-KpWXcqJitI8jBlPEBNCv9n7Rih0NExehIcsw2qnfl24xA3fJs/s1600/hawaii.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjVweoXJkHT4r9b5FqEldLAXcsRWvbzgSmA8wCZVY4J3hGpR8QwOc0xrQ2v3Kv9zOoJH8X97Os4deXe8i0HeTiroMVg5F-KpWXcqJitI8jBlPEBNCv9n7Rih0NExehIcsw2qnfl24xA3fJs/s1600/hawaii.jpg" height="320" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Yep, I went there!</td></tr>
</tbody></table>
<div style="text-indent: -24px;">
</div>
<div style="text-indent: -24px;">
Happy travels!</div>
<!-- Blogger automated replacement: "https://images-blogger-opensocial.googleusercontent.com/gadgets/proxy?url=http%3A%2F%2F1.bp.blogspot.com%2F-1msP191aSog%2FVMrutQLEyhI%2FAAAAAAAABB0%2FDglKe2CVKC4%2Fs1600%2Fhawaii.jpg&container=blogger&gadget=a&rewriteMime=image%2F*" with "https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjVweoXJkHT4r9b5FqEldLAXcsRWvbzgSmA8wCZVY4J3hGpR8QwOc0xrQ2v3Kv9zOoJH8X97Os4deXe8i0HeTiroMVg5F-KpWXcqJitI8jBlPEBNCv9n7Rih0NExehIcsw2qnfl24xA3fJs/s1600/hawaii.jpg" -->Anonymoushttp://www.blogger.com/profile/09395928958120212236noreply@blogger.com0tag:blogger.com,1999:blog-4472536155872783195.post-29796935995337861842015-01-03T13:22:00.000+11:002015-01-03T13:22:14.180+11:00Raspberry swirl yoghurt bark<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjym2vtwSZAefdMhBoFwA1zDlltU4b5eAy6Ij_Bo4OGSX1eCpALgTa0dR_xXdmecE7W8bV16FaycCYJAG3ze3SzugV6sEg8b53sVtsZhONFQc6by1ZV2YuLYcOCGNs2Ln6WrrI1xKNxRHoZ/s1600/IMG_0844.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjym2vtwSZAefdMhBoFwA1zDlltU4b5eAy6Ij_Bo4OGSX1eCpALgTa0dR_xXdmecE7W8bV16FaycCYJAG3ze3SzugV6sEg8b53sVtsZhONFQc6by1ZV2YuLYcOCGNs2Ln6WrrI1xKNxRHoZ/s1600/IMG_0844.JPG" height="300" width="400" /></a></div>
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Sydney has been ramping up the heat this Summer and I've been searching for refreshing foods and drinks to cool me down. While ice-creams and ice-blocks are delicious (and I certainly do enjoy them from time to time), sometimes you're after more of an everyday healthy treat. This certainly delivers on both counts.</div>
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I've seen recipes for yoghurt bark floating around on the internet and thought, what a great idea! You really can use any type of yoghurt and top it with just about anything- nuts, seeds, fruit, coconut, mint, lemon, etc. Get creative with it! Here's the basic recipe for raspberry swirl yoghurt bark, but you could always just top it with whole raspberries (or any other fruit) instead.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjq1i9Auvy09kpukTS03cMAX2dMT2LmdGhLvgpdwBFZDwxwLWanjbKugSBEKaXduMgef3jAKTTULG2cNzMyw5dhkIwGxABWFgCE5EkeOvUIHgeDERy9SS2Ma8ISXgICKzHyt1ugV1muNOL3/s1600/IMG_0841.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjq1i9Auvy09kpukTS03cMAX2dMT2LmdGhLvgpdwBFZDwxwLWanjbKugSBEKaXduMgef3jAKTTULG2cNzMyw5dhkIwGxABWFgCE5EkeOvUIHgeDERy9SS2Ma8ISXgICKzHyt1ugV1muNOL3/s1600/IMG_0841.jpg" height="240" width="320" /></a><span lang="EN-US"><span style="font-family: inherit;"><u>Raspberry swirl yoghurt bark</u></span></span><b style="text-align: center;"><span lang="EN-US"><o:p><span style="font-family: inherit;"> </span></o:p></span></b></div>
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<br /></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-family: inherit;">300-400g reduced fat plain Greek yoghurt (e.g.
2x tubs Chobani)</span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-family: inherit;">½ C frozen raspberries</span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-family: inherit;">3 Tbsp boiling water</span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-family: inherit;">2 tsp honey</span></span></div>
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<i style="mso-bidi-font-style: normal;"><span lang="EN-US"><span style="font-family: inherit;">Toppings:<o:p></o:p></span></span></i></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-family: inherit;">Flaked almonds</span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-family: inherit;">Coconut flakes</span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-family: inherit;">Chopped mint</span></span></div>
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<br /></div>
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<span lang="EN-US"><o:p><span style="font-family: inherit;"></span></o:p></span></div>
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<ol>
<li><span style="font-family: inherit; text-indent: -18pt;"> Blend raspberries, water and
honey until smooth.</span></li>
<li><span style="font-family: inherit; text-indent: -18pt;"> Pour yoghurt into a bowl and
swirl through a third of the raspberry mixture.</span></li>
<li><span style="font-family: inherit; text-indent: -18pt;"> Pour onto a tray lined
with baking paper and spread out evenly until 0.5-1cm thick.</span></li>
<li><span style="font-family: inherit; text-indent: -18pt;"> Drizzle over some more of the
raspberry mixture (you probably won’t need it all but make sure you save it for a later use!) and sprinkle over toppings.</span></li>
<li><span style="font-family: inherit; text-indent: -18pt;"> Freeze for a few hours or until
hard. Break into pieces (‘bark’) and store in a snap lock bag in the freezer.</span></li>
</ol>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEmDiljAkRiMzye_7fqykSs-jP9WZNMSDb6byWtN2Otk47dF-lSMK2yEbuP_tYI5Im7EjBluLNg7LgjhcmyxKu9B2AVhUTC2ArJo-TGAVbdcmNNSOBfZYsIN_rmOWfBv8uN8B8jIF1vGTQ/s1600/IMG_0842.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEmDiljAkRiMzye_7fqykSs-jP9WZNMSDb6byWtN2Otk47dF-lSMK2yEbuP_tYI5Im7EjBluLNg7LgjhcmyxKu9B2AVhUTC2ArJo-TGAVbdcmNNSOBfZYsIN_rmOWfBv8uN8B8jIF1vGTQ/s1600/IMG_0842.jpg" height="240" width="320" /></a></div>
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Anonymoushttp://www.blogger.com/profile/09395928958120212236noreply@blogger.com1tag:blogger.com,1999:blog-4472536155872783195.post-76077136989665755722014-12-13T15:31:00.001+11:002014-12-13T15:33:18.388+11:00Basic Roast Vegetable Frittata<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjg6b_5IqoAegqQ9LIXWghWqu8Ywz3ndQAvIa2OAocwgp4Pt781Yl9_j0OGgWBhC-470sh4dfDGLGONws5wAHeIO2z4Ybsld4xQc2sU3GlgYu_12xe6g8P4MISSkXPOGI2VSwexEQU3smkG/s1600/IMG_0437.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjg6b_5IqoAegqQ9LIXWghWqu8Ywz3ndQAvIa2OAocwgp4Pt781Yl9_j0OGgWBhC-470sh4dfDGLGONws5wAHeIO2z4Ybsld4xQc2sU3GlgYu_12xe6g8P4MISSkXPOGI2VSwexEQU3smkG/s1600/IMG_0437.jpg" height="400" width="300" /></a></div>
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<span lang="EN-US"><span style="font-family: inherit;">Eggs are such a versatile protein: you can boil, poach, scramble, fry, whisk, beat or bake them. Not to mention the countless dishes that couldn't work without the powers of egg. Here is a basic recipe for a roast </span>vegetable<span style="font-family: inherit;"> frittata that could be altered in many ways to work as a great easy lunch or dinner with a simple salad on the side. </span></span></div>
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<span lang="EN-US"><span style="font-family: inherit;"><br /></span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-family: inherit;">You could add:</span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-family: inherit;">- fresh herbs e.g. rosemary, thyme, parsley, basil</span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-family: inherit;">- garlic (try roasting on the tray with the veg then just mashing)</span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-family: inherit;">- a different cheese e.g. fetta, ricotta</span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-family: inherit;">- a different mix of veg e.g. asparagus, grated zucchini, carrot, parsnip, etc</span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-family: inherit;">- change the size/shape e.g. make them in a muffin tin and these mini frittatas would be great for school or work lunches (in an insulated lunch box of course!)</span></span><br />
<span lang="EN-US"><span style="font-family: inherit;">- Line the base of a round flan tin with a few layers of </span>filo pastry before pouring in the veg and egg filling and make a quiche</span></div>
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<span lang="EN-US"><span style="font-family: inherit;"><br /></span></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgkt24aaPOZMql7PIZ4PJwj6FojjjTfddIu5uqpAG6oNRIDvGSEsDZDCFy8WJ6K7qawIh1Cn1_qbFbAR2QJ1wKs1A5G5qegCRIJHuBjBdc8olfwy93eqedeZtB3mX1b1LnjpAmtWHJj6jMs/s1600/IMG_0439.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgkt24aaPOZMql7PIZ4PJwj6FojjjTfddIu5uqpAG6oNRIDvGSEsDZDCFy8WJ6K7qawIh1Cn1_qbFbAR2QJ1wKs1A5G5qegCRIJHuBjBdc8olfwy93eqedeZtB3mX1b1LnjpAmtWHJj6jMs/s1600/IMG_0439.jpg" height="320" width="259" /></a></div>
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<span lang="EN-US"><span style="font-family: inherit;"><b><br /></b></span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-family: inherit;"><u>Basic Roast Vegetable Frittata</u></span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-family: inherit;"><u><br /></u></span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-family: inherit;">1 medium potato, peeled and diced into
small cubes</span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-family: inherit;">Equivalent sized piece of pumpkin, peeled
and diced into small cubes</span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-family: inherit;">½ red capsicum, cut into small wedges</span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-family: inherit;">¼ red onion, cut into small wedges</span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-family: inherit;">1/3 C cooked, finely chopped spinach (e.g.
from 2 frozen cubes)</span></span></div>
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<span lang="EN-US"><span style="font-family: inherit;">4 eggs</span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-family: inherit;">½ C skim milk</span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-family: inherit;">1 tsp mixed herbs</span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-family: inherit;">1 heaped Tbsp plain flour</span></span></div>
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<span lang="EN-US"><span style="font-family: inherit;">2 Tbsp grated parmesan</span></span></div>
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<span lang="EN-US"><span style="font-family: inherit;">Salt to taste</span></span></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-family: inherit;">¼ C cherry tomatoes, halved</span></span></div>
<div class="MsoNormal">
<i style="mso-bidi-font-style: normal;"><span lang="EN-US"><span style="font-family: inherit;">To
serve:<o:p></o:p></span></span></i></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-family: inherit;">Large garden salad</span></span></div>
<div class="MsoListParagraphCxSpFirst" style="mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
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<ol>
<li><span lang="EN-US" style="font-family: inherit; text-indent: -18pt;"> Preheat oven to 180</span><span lang="EN-US" style="font-family: inherit; text-indent: -18pt;">°</span><span lang="EN-US" style="font-family: inherit; text-indent: -18pt;">C and place potato, pumpkin, capsicum and onion on a lined baking
tray and spray with a little extra virgin olive oil. Bake for around 20 minutes or until cooked through. Leave oven on.</span></li>
<li><span style="font-family: inherit; text-indent: -18pt;"> Whisk eggs, milk, garlic,
herbs, flour, parmesan and salt in a medium sized bowl or jug.</span></li>
<li><span style="font-family: inherit; text-indent: -18pt;"> Spread baked vegetables and
spinach on the bottom of a 20cm square baking tray, lined with baking paper.
Pour over egg mixture and sprinkle with tomatoes (halved side up).</span></li>
<li><span style="font-family: inherit; text-indent: -18pt;"> Bake for around 25 minutes or
until cooked through and golden. Serve with salad</span></li>
</ol>
<br />
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<span lang="EN-US"><span style="font-family: inherit;">Serves 4</span></span></div>
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Anonymoushttp://www.blogger.com/profile/09395928958120212236noreply@blogger.com2tag:blogger.com,1999:blog-4472536155872783195.post-6489985257453495012014-12-06T16:53:00.002+11:002014-12-06T16:53:46.469+11:00Top 10 tips to lower your blood pressure<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiBUvWNafsoNpQQIa0YRvC9SpZOb2x6SGD0LISaXYRyZcXtsO9haDd7MPFaEWQJhM6105G1BtKugQ6dP9RV6UdbzvIJZy4hbqicEXOI1OWqM6ln3devnvcS6Ti87o0tsgn0HuP3Yr39G5Zp/s1600/highbloodpressure.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiBUvWNafsoNpQQIa0YRvC9SpZOb2x6SGD0LISaXYRyZcXtsO9haDd7MPFaEWQJhM6105G1BtKugQ6dP9RV6UdbzvIJZy4hbqicEXOI1OWqM6ln3devnvcS6Ti87o0tsgn0HuP3Yr39G5Zp/s1600/highbloodpressure.jpg" height="267" width="400" /></a></div>
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<br /></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-family: inherit;">Have you just been told by your doctor that
your blood pressure’s a bit too high? Don’t stress (really, that could make it
go even higher!) because there is plenty you can do about it. </span></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-family: inherit;"><b>What does high blood pressure mean?</b></span></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span lang="EN-US"><span style="font-family: inherit;">It means that it’s harder for your heart to
pump blood around your body. In conjunction with high blood cholesterol (and
the subsequent formation of fatty plaques inside your arteries) it could lead
to blockages, heart attacks and strokes. But there are many risk factors and
the tips below also cover some of these (such as being overweight, smoking,
drinking to excess, having a poor diet high in salt and low in veg, having high
cholesterol and being physically inactive).</span></span></div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-family: inherit;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg3oaS6RxuSy1zkZIH6BO9kqUrZABoS6H0HWs-olLwvG3BPtvxA_BS1iUe0Hj2SkgckPYv0kQ1gCxr3YnQc-v0oJTwYtLLTUX6vyg_1GSm-fHqcOs3YCJtaMWigZDFsp6qo0CLOsuK379WI/s1600/trail-mix.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg3oaS6RxuSy1zkZIH6BO9kqUrZABoS6H0HWs-olLwvG3BPtvxA_BS1iUe0Hj2SkgckPYv0kQ1gCxr3YnQc-v0oJTwYtLLTUX6vyg_1GSm-fHqcOs3YCJtaMWigZDFsp6qo0CLOsuK379WI/s1600/trail-mix.jpg" height="245" width="320" /></a></span></div>
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</div>
<ol>
<li><span style="font-family: inherit; text-indent: -18pt;"> <b>Quit smoking-</b> we all know it’s
bad for us in just about every way possible (and is a risk factor for just
about every disease). But I know it’s hard, so if you need help, chat to your
GP or contact Quitline.</span></li>
<li><span style="font-family: inherit; text-indent: -18pt;"> <b>Cut back on the alcohol- </b>aim
for no more than 2 standard drinks per day and at least 2 alcohol-free days per
week.</span></li>
<li><span style="font-family: inherit; text-indent: -18pt;"> <b>Stop stressing-</b> identify the
stressors in your life and find a relaxation technique that helps to combat
them.</span></li>
<li><span style="font-family: inherit; text-indent: -18pt;"> <b>Increase the vegetable and
fruit portion of your shop and cut back on the processed foods- </b>the extra
potassium will help counter the sodium in your diet (not to mention all the
benefits of all the other nutrients!).</span></li>
<li><span style="font-family: inherit; text-indent: -18pt;"> <b> Swap refined, white and
processed carbohydrates for wholegrains-</b> such as grainy breads, oats, brown
rice, barley, quinoa and bran-based cereals.</span></li>
<li><span style="font-family: inherit; text-indent: -18pt;"> <b> Get a healthy dose of
heart-loving fats-</b> from oily fish like salmon, tuna and sardines, olive oil,
nuts, seeds and avocado.</span></li>
<li><span style="font-family: inherit; text-indent: -18pt;"> <b> Make takeaway a treat food-</b>
most takeaway foods are laden with salt and fat (usually far more than you
would add if cooking it yourself). So embrace the homemade version! </span></li>
<li><span style="font-family: inherit; text-indent: -18pt;"> <b>Get familiar with food labels-
</b>salt is used as both a flavouring agent and a preservative so you’ll find it in
many staple foods (including breads and cereals). Aim for <400mg sodium/100g
and opt for reduced, or no-added, salt sauces, stocks and tinned products where
possible.</span></li>
<li><span style="font-family: inherit; text-indent: -18pt;"> <b>Make water your main drink-</b> cut
back on soft drinks, cordials and fruit juice (the whole fruit is so much
better!). Add lemon and mint to flavour it, make it ice-cold with ice cubes, or
rediscover tea.</span></li>
<li><span style="font-family: inherit; text-indent: -18pt;"> <b>Start moving-</b> exercise doesn’t have to equate to hours slogging it
out in the gym. It can be in short bursts and something you enjoy. Just try to
get your heart rate up (and remember that every bit of incidental activity
counts).</span></li>
</ol>
<br />
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<!--EndFragment-->Anonymoushttp://www.blogger.com/profile/09395928958120212236noreply@blogger.com0tag:blogger.com,1999:blog-4472536155872783195.post-58229725033730492242014-11-22T15:46:00.002+11:002014-11-22T15:46:20.261+11:00Toasted Coconut & Date Slice<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-zhn1T0voxy0AHD7QB0v5OB04Dg-3vX8vwG_ftjcg6DVDMg7lIBT4WMZqS7_PEbhDoi9OICJrJFH7G4iHHbFuztNQMfCWaPt-VkLi2SYb366Oi_ooIPoitwvBEyiPvbIIK_p1JUOx-lAv/s1600/IMG_0721.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-zhn1T0voxy0AHD7QB0v5OB04Dg-3vX8vwG_ftjcg6DVDMg7lIBT4WMZqS7_PEbhDoi9OICJrJFH7G4iHHbFuztNQMfCWaPt-VkLi2SYb366Oi_ooIPoitwvBEyiPvbIIK_p1JUOx-lAv/s1600/IMG_0721.JPG" height="323" width="400" /></a></div>
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<b style="mso-bidi-font-weight: normal;"><span lang="EN-US"><br /></span></b></div>
<div class="MsoNormal" style="text-align: left;">
The other weekend I had it in my mind that I wanted to bake a healthy slice. So I looked through all my recipe books and searched online, with no luck! Eventually I came across a date and coconut slice recipe from <a href="http://onehandedcooks.com.au/">One Handed Cooks </a> but after pressing the mixture into the pan realised I had forgotten a key ingredient- the coconut! As it turns out, the coconut on the top of the slice rather than mixed in it turned out really well as it gave a lovely toasted coconut flavour. You'll notice there's no sugar in this recipe which is because the dates give a lovely natural sweetness without being over-powering. This slice makes a great healthy snack!</div>
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<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiRyEGSyf-X5UTvL6PblAnazvmYxkYVxmVzabjJWWQbOZcvhIoIJ_xINw2fqCm_Dm70PxV5CuXoKUJGfu0xuWXvMUwl8r5nfgHxwX_Fet8cCNH0Wt2-JjhVWw1nI1yyrJ15K-NpDOXxbK04/s1600/IMG_0723.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiRyEGSyf-X5UTvL6PblAnazvmYxkYVxmVzabjJWWQbOZcvhIoIJ_xINw2fqCm_Dm70PxV5CuXoKUJGfu0xuWXvMUwl8r5nfgHxwX_Fet8cCNH0Wt2-JjhVWw1nI1yyrJ15K-NpDOXxbK04/s1600/IMG_0723.JPG" height="247" width="320" /></a></div>
<div class="MsoNormal" style="text-align: left;">
<br /></div>
<div class="MsoNormal" style="text-align: left;">
<span lang="EN-US"><u>Toasted Coconut & Date Slice</u><b><o:p></o:p></b></span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<div class="MsoNormal">
<span lang="EN-US">1 C pitted dates, roughly chopped</span></div>
<div class="MsoNormal">
<span lang="EN-US">½ C water</span></div>
<div class="MsoNormal">
<span lang="EN-US">1 tsp lemon juice</span></div>
<div class="MsoNormal">
<span lang="EN-US">1 C wholemeal plain flour</span></div>
<div class="MsoNormal">
<span lang="EN-US">1 C rolled oats</span></div>
<div class="MsoNormal">
<span lang="EN-US">¼ C flaked almonds</span></div>
<div class="MsoNormal">
<span lang="EN-US">1.5Tbsp (30g) table spread, melted (or oil)</span></div>
<div class="MsoNormal">
<span lang="EN-US">½ C apple puree</span></div>
<div class="MsoNormal">
<span lang="EN-US">¼ C desiccated coconut (unsweetened)</span></div>
<div class="MsoNormal">
<span lang="EN-US"><br /></span></div>
<div class="MsoListParagraphCxSpFirst" style="mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
</div>
<ol>
<li><span lang="EN-US" style="text-indent: -18pt;"> Preheat oven to 190</span><span lang="EN-US" style="text-indent: -18pt;">°</span><span lang="EN-US" style="text-indent: -18pt;">C. Line a 20cm square dish with baking paper.</span></li>
<li><span style="text-indent: -18pt;"> Put dates and water in a small
saucepan over medium heat, stirring until the water is just absorbed and the
dates are smooth.</span></li>
<li><span style="text-indent: -18pt;"> Remove date mixture from heat
and add lemon juice and apple puree.</span></li>
<li><span style="text-indent: -18pt;"> Combine flour, oats, almonds
and table spread or oil in a medium sized bowl. Add dates and stir to combine.</span></li>
<li><span style="text-indent: -18pt;"> Press mixture in square dish
and sprinkle with coconut. Bake for ~25 minutes or until slice is cooked and
coconut is golden.</span></li>
</ol>
<br />
<div class="MsoNormal">
Makes 16 squares</div>
Anonymoushttp://www.blogger.com/profile/09395928958120212236noreply@blogger.com0