Possible menu options:
Caramelised capsicum dip with philly
Open roast pumpkin & feta pies
Caramelised onion and goat's cheese mini pizzas
Artichoke cob dip
Rice paper rolls
Mums Patties
Hoisin and honey pork riblets
Hoisin five spice chicken legs
Chorizo and chickpea salad
Roast pumpkin salad
Lemon Tart
Lime Moscow Mule
Tuesday, October 27, 2009
Tuesday, October 13, 2009
Nutritional Guidance
Total fat – less than 10% per 100g
Saturated Fat – less than 3g per 100g
Sugars – less than 15g per 100g
Sodium – moderate = less than 400mg per 100g
Low = less than 120mg per 100g
40-60% of daily calories - carbs
15-20% of daily calories - protein
Take digestive enzymes once a day with breakfast
- capsule or powder
- best if derived from plant sources
Probiotics
- capsule or powder
Best with a large assortment of bacteria and with digestive microbes as well
- digestive microbes also called homeostatic soil organisms (HSOs) or soil based organisms (SBOs)
- should be taken on an empty stomach first thing in the morning
Take Omega 3 capsules
Whey protein
Goat & sheeps milk organic dairy
Fermented soy-miso, tempeh, tamari
Eat a large breakfast
Eat smaller, lighter, healthier & earlier dinners
Eat a lot of food during the day & drink a lot of water at night, a glass of water every hour after dinner
Eat slowly
Drink fresh wheatgrass juice every day - live chlorophyll
10min super vitality break every day including 5min in the sun
Omega 3 fatty acids increase insulin sensitivity & reverses hyperinsulinemia
- lower triglycerides
- reduce inflammation & pro-inflammatory cytokines
1Tbs flaxseeds/limseeds each day fights depression
- sprinkle on salads, vegies & cereal, mix into smoothies or dress salads with flaxseed oil
25g fibre per day
- 1 medium avocado 13.5g
- 1 cup edamame 8g
- 1 cup raspberries 8g
- 1 med banana 3g
Saturated Fat – less than 3g per 100g
Sugars – less than 15g per 100g
Sodium – moderate = less than 400mg per 100g
Low = less than 120mg per 100g
40-60% of daily calories - carbs
15-20% of daily calories - protein
Take digestive enzymes once a day with breakfast
- capsule or powder
- best if derived from plant sources
Probiotics
- capsule or powder
Best with a large assortment of bacteria and with digestive microbes as well
- digestive microbes also called homeostatic soil organisms (HSOs) or soil based organisms (SBOs)
- should be taken on an empty stomach first thing in the morning
Take Omega 3 capsules
Whey protein
Goat & sheeps milk organic dairy
Fermented soy-miso, tempeh, tamari
Eat a large breakfast
Eat smaller, lighter, healthier & earlier dinners
Eat a lot of food during the day & drink a lot of water at night, a glass of water every hour after dinner
Eat slowly
Drink fresh wheatgrass juice every day - live chlorophyll
10min super vitality break every day including 5min in the sun
Omega 3 fatty acids increase insulin sensitivity & reverses hyperinsulinemia
- lower triglycerides
- reduce inflammation & pro-inflammatory cytokines
1Tbs flaxseeds/limseeds each day fights depression
- sprinkle on salads, vegies & cereal, mix into smoothies or dress salads with flaxseed oil
25g fibre per day
- 1 medium avocado 13.5g
- 1 cup edamame 8g
- 1 cup raspberries 8g
- 1 med banana 3g
Self crusting quiche
This can be served hot at home or cold on picnics. A salsa or chutney makes a good accompaniment. You can also add any leftovers such as sliced sausages, salami or bacon to this recipe.
1 large onion, chopped
2 cloves garlic, chopped
1 tbsp butter
3 eggs
1 cup milk
Seasoning (e.g. dried or fresh herbs, parmesan cheese, dash of sweet chilli sauce)
Salt and pepper
½ cup self raising flour
2 cooked potatoes, cubed
1 cup cooked vegetables
1 cup grated cheese
Preheat the oven to 220C. Cook the onion and garlic in butter until soft. Allow to cool. Combine the eggs, milk, seasonings and salt and pepper and beat with a fork. Pour this into a large bowl containing the flour and stir until just combined. Add the vegetables and cheese and pour into a well-greased pie or quiche dish (do not use one with a removable base). Cook for 30 minutes, then allow to cool for five minutes before cutting.
1 large onion, chopped
2 cloves garlic, chopped
1 tbsp butter
3 eggs
1 cup milk
Seasoning (e.g. dried or fresh herbs, parmesan cheese, dash of sweet chilli sauce)
Salt and pepper
½ cup self raising flour
2 cooked potatoes, cubed
1 cup cooked vegetables
1 cup grated cheese
Preheat the oven to 220C. Cook the onion and garlic in butter until soft. Allow to cool. Combine the eggs, milk, seasonings and salt and pepper and beat with a fork. Pour this into a large bowl containing the flour and stir until just combined. Add the vegetables and cheese and pour into a well-greased pie or quiche dish (do not use one with a removable base). Cook for 30 minutes, then allow to cool for five minutes before cutting.
Get hydrated
Guidelines state that you should drink at least 30ml per kg of body weight.
For eg, if you weigh 80kgs you need to drink 2.4L every day.
For eg, if you weigh 80kgs you need to drink 2.4L every day.
Tips for eating more vegies
Make stuffed baked potatoes with corn kernals, spring onions, mushrooms & capsicum.
Stir diced red capsicum, currants, pine nuts, sliced spring onions, drained tinned salmon, lightly steamed broccoli & fresh basil through cooked rice, serve warm.
Serve salsa with chicken or fish, diced avocado, finely chopped spring onions (or diced red onion), chopped chilli & fresh coriander or mint.
Add grated carrot to rissoles.
Blend apple, ginger, carrot & OJ for a healthy drink.
Stir diced red capsicum, currants, pine nuts, sliced spring onions, drained tinned salmon, lightly steamed broccoli & fresh basil through cooked rice, serve warm.
Serve salsa with chicken or fish, diced avocado, finely chopped spring onions (or diced red onion), chopped chilli & fresh coriander or mint.
Add grated carrot to rissoles.
Blend apple, ginger, carrot & OJ for a healthy drink.
Monday, October 12, 2009
Garlic Scallop & Chilli Pasta
Flour for dusting
Salt
Black Pepper, freshly ground
2 tbsp Butter
2 tbsp Olive Oil
400g Spaghetti
24 Scallops
2 Cloves Garlic, finely chopped
1 large Red Chilli, seeds removed, finely chopped
1 Lemon, finely grated zest and juice
Rocket leaves for serving
½ c Grated Parmesan
Cook the pasta in plenty of boiling salted water until al dente. Drain well.
Pat the scallops dry with a paper towel and dust them with flour. Season with salt & pepper.
Heat the oil and butter in a frying pan and cook the scallops quickly on both sides.
Remove the scallops from the pan and cover them with tin foil to keep warm.
Add the garlic, chilli and lemon zest to the pan and cook for several minutes until the garlic starts to turn golden.
Add the lemon juice.
Toss the garlic mixture through the pasta and add half the parmesan.
Quickly toss through the scallops and serve immediately with the remaining parmesan on a bed of rocket.
Salt
Black Pepper, freshly ground
2 tbsp Butter
2 tbsp Olive Oil
400g Spaghetti
24 Scallops
2 Cloves Garlic, finely chopped
1 large Red Chilli, seeds removed, finely chopped
1 Lemon, finely grated zest and juice
Rocket leaves for serving
½ c Grated Parmesan
Cook the pasta in plenty of boiling salted water until al dente. Drain well.
Pat the scallops dry with a paper towel and dust them with flour. Season with salt & pepper.
Heat the oil and butter in a frying pan and cook the scallops quickly on both sides.
Remove the scallops from the pan and cover them with tin foil to keep warm.
Add the garlic, chilli and lemon zest to the pan and cook for several minutes until the garlic starts to turn golden.
Add the lemon juice.
Toss the garlic mixture through the pasta and add half the parmesan.
Quickly toss through the scallops and serve immediately with the remaining parmesan on a bed of rocket.
Monday, September 28, 2009
Asparagus
Asparagus is available for most months of the year, but it is at its best in spring. While most of us are familiar with the more common green asparagus, it also comes in white and purple varieties.
Nutrition notes:
Asparagus is low in energy (one spear contains just 3 calories) and is cholesterol free. It’s a good source of folate, which helps your body make new blood cells and also helps prevent birth defects in pregnant women. It also contains fibre, potassium and vitamin C, one serve of asparagus providing a quarter of our daily vitamin C requirements.
Buying:
Look for asparagus that is brightly coloured with firm, green stems and full heads. It’s best to buy bunches with spears of the same thickness so they cook evenly.
Storing:
Asparagus can be kept in the crisper section of the fridge, where it should last for about three days. Alternatively, keep the stems moist by standing them in about 1cm of water, cover with a plastic bag and place in the fridge. It’s a good idea to remove any rubber bands or ties from around the stems before storing.
Preparing:
Trim the coarse, woody stems. With a peeler or knife, cut away any blemishes and then rinse under running water. You do not need to peel asparagus, but some people do prefer it this way.
Enjoying:
- Steam or cook asparagus in boiling water for a few minutes, then drizzle with lemon or lime juice and cracked pepper.
- Pop some asparagus on the barbecue for several minutes, then sprinkle with low-fat fetta or goat’s cheese.
- Add a few stems to your usual salad or risotto to give it a new twist and added nutrition?
- Serve raw with the usual carrots, celery and cucumber when offering guests crudités and dips.
Nutrition notes:
Asparagus is low in energy (one spear contains just 3 calories) and is cholesterol free. It’s a good source of folate, which helps your body make new blood cells and also helps prevent birth defects in pregnant women. It also contains fibre, potassium and vitamin C, one serve of asparagus providing a quarter of our daily vitamin C requirements.
Buying:
Look for asparagus that is brightly coloured with firm, green stems and full heads. It’s best to buy bunches with spears of the same thickness so they cook evenly.
Storing:
Asparagus can be kept in the crisper section of the fridge, where it should last for about three days. Alternatively, keep the stems moist by standing them in about 1cm of water, cover with a plastic bag and place in the fridge. It’s a good idea to remove any rubber bands or ties from around the stems before storing.
Preparing:
Trim the coarse, woody stems. With a peeler or knife, cut away any blemishes and then rinse under running water. You do not need to peel asparagus, but some people do prefer it this way.
Enjoying:
- Steam or cook asparagus in boiling water for a few minutes, then drizzle with lemon or lime juice and cracked pepper.
- Pop some asparagus on the barbecue for several minutes, then sprinkle with low-fat fetta or goat’s cheese.
- Add a few stems to your usual salad or risotto to give it a new twist and added nutrition?
- Serve raw with the usual carrots, celery and cucumber when offering guests crudités and dips.
Saturday, September 19, 2009
New York cheesecake
Preparation Time 30 - 420 minutes
Cooking Time 90 minutes
Serves 10
1 x 250g pkt plain sweet biscuits (such as Arnott's Nice)
125g unsalted butter, melted
750g cream cheese, at room temperature
215g (1 cup) caster sugar
1/2 tsp vanilla extract
2 tsp finely grated lemon rind
2 tbs plain flour
4 eggs
1 x 300ml ctn sour cream
120g fresh or frozen raspberries
Preheat oven to 160°C. Line the base of a 23cm (base measurement) springform pan with non-stick baking paper.
Place the biscuits in the bowl of a food processor and process until finely crushed. Add the butter and process until well combined. Transfer to the lined pan. Use a straight-sided glass to spread and press the biscuit mixture firmly over the base and side of pan, leaving 1cm at the top of the pan. Cover with plastic wrap and place in the fridge for 30 minutes to chill.
Meanwhile, use an electric beater to beat the cream cheese, sugar, vanilla and lemon rind in a large bowl until just combined. Beat in the flour. Add the eggs, 1 at a time, beating well after each addition until combined. Stir in the sour cream until just combined.
Pour the cream cheese mixture into the base. Place the pan on a baking tray and bake for 1 1/4-1 1/2 hours or until just set in the centre. Turn oven off. Leave the cheesecake in oven, with the door ajar, for 2 hours or until cooled completely (this will prevent cheesecake from cracking). Place in the fridge for 4 hours to chill.
Top the cheesecake with the raspberries. Cut into wedges to serve.
Source: Good Taste - May 2008, Page 93
Recipe by Kathy Knudsen
Special-K 19Sep09: I made this for a friend's BBQ tonight and it was a big hit. I used two regular and one light cream cheese and regular sour cream and 200g frozen raspberries.
OPTIONS:
- Use 2 Weight watcher's cream cheese and one regular cream cheese for a great light texture & use 2/3 of the sugar.
- use 500g of cream cheese and 3 eggs. Fold through some frozen blueberries just before you put the mixture in the tin.
- add blueberries to the mix and use low fat sour cream and 500g low fat cream cheese and 250g full fat cream cheese.
Sunday, September 13, 2009
How long can you store meat in the freezer?
Refrigerator / Freezer
Steaks and Roasts - 3 or 4 days / 6 to 12 months
Ground Beef - 1 or 2 days / 3 to 4 months
Cooked Beef - 3 or 4 days / 2 to 3 months
Chicken (Pieces) - 1 or 2 days / 1 year
Chicken (Whole) - 1 or 2 days / 6 months
Cooked Chicken - 3 or 4 days / 4 to 6 months
Pork Chops and Roasts - 3 to 5 days / 4 to 6 months
Cooked Pork - 3 to 4 days / 1 to 2 months
Sausage - 1 or 2 days / 1 to 2 months
Sausage (Cooked) - 3 to 5 days / 1 to 2 months
Steaks and Roasts - 3 or 4 days / 6 to 12 months
Ground Beef - 1 or 2 days / 3 to 4 months
Cooked Beef - 3 or 4 days / 2 to 3 months
Chicken (Pieces) - 1 or 2 days / 1 year
Chicken (Whole) - 1 or 2 days / 6 months
Cooked Chicken - 3 or 4 days / 4 to 6 months
Pork Chops and Roasts - 3 to 5 days / 4 to 6 months
Cooked Pork - 3 to 4 days / 1 to 2 months
Sausage - 1 or 2 days / 1 to 2 months
Sausage (Cooked) - 3 to 5 days / 1 to 2 months
Sunday, September 6, 2009
Soup ideas
Try thickening soups and stews by using tinned beans - stick blend them to a puree first then add them. Kidney beans for beef, chick peas, butter beans, cannellini beans for chicken. This adds protein and fibre as well as all the other beany goodness.
If you like to use gravox for colour - try 1/2 teaspoon Vegemite instead
If you like to use gravox for colour - try 1/2 teaspoon Vegemite instead
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