It likely comes as no surprise that coffee is one of the most popular drink choices in the world, however people seem to have mixed views on if this high caffeine drink is good for us, bad for us or neutral. It irks me when I drink my morning coffee and people say to me …
Ingredients 400g tinned black beans, drained and rinsed well 1 cup whole rolled oats 1/2 cup dark chocolate chips, plus another 1/4 cup to top 1 large egg 3 tbsp extra virgin olive oil 1/2 cup milk 1/4 cup unsweetened cocoa powder 2 tbsp brown sugar 2 tsp vanilla extract 1 tsp baking powder Pinch …
Snacks are important for many different reasons including fuelling a workout, meeting nutritional targets for fruit and fairy and most importantly keeping you satisfied until then next meal. A lot of people ask what they should have for a healthy snack outside of boring old fruit and nuts. Snacks can vary a lot in healthfulness, …
Ingredients 2 salmon fillets 1/4 cup basil leaves 1 cup parsley 1 tsp lemongrass paste 1/4 lemon juice 2 garlic cloves 1/4 cup extra virgin olive oil 1/2 tbs honey salt and pepper as desired Method Pre-heat oven to 180 degrees celcius combine all ingredients (except the salmon) and blitz with a stick blender or …
Menopause is the name given to the period in a women’s life where menstruation stops. This usually occurs around the age of 45-55 and is associated with the end of fertility and hormone changes which can cause a range of side effects with some women suffering more than others. Changes to body weight and central …
Navigating Weight and Other Nutrition Changes in Menopause Read More »
Ingredients 6 green raw prawns (de-shelled) 1 corn cob, cobs removed 1 small potato, cut into cubes 6 cherry tomatoes handful of parsley 1 clove of garlic crushed 1 spring onion, sliced thinly 2 tsp smoked paprika 2 tsp ground cumin 1/2 tsp chili flakes 1 lemon, juiced salt & pepper olive oil Method 1. Marinate the …
This salad can be made for one or easily multiplied to feed a crowd! Ingredients (to serve 1) 125g tin of chickpeas, rinsed & drained 1/8 of a red onion sliced 6 black olives sliced 50g feta diced 1/8 capsicum finely diced 8 cherry tomato’s halved 1 large handful of spinach 1 tsp balsamic vinegar …
Ingredients 500g lean lamb mince 1 egg whisked 1/2 cup wholemeal bread crumbs or almond meal 3 cloves garlic crushed 2tsp ground cumin 1tsp ground coriander 1/2 spanish onion finely diced Greek yoghurt and salad of choice to serve Method Heat a large frying pan with olive oil or alternatively, BBQ Combine lamb, onion and …
It’s national iron awareness week! Most of us know we need iron but do you know what it does? Why do some people have too much while other people struggle to get enough? Keep reading for all the answers. What is Iron and why do we need it? Iron is needed used by all the …
This easy breakfast, lunch or dinner recipe is a great example of volume eating- filling without the excessive kilojoules! Ingredients 2 eggs 2tbs milk of choice 1tbs extra-virgin olive oil 2 tsp slices sping onion cracked black pepper 1/2 tomato diced 2 tbs diced capsicum 1/4 diced avocado Small handful of shopped spinach Method Heat …
The Volumetrics diet is based on the concept of eating larger portions of foods that are low in kilojoules and water and are high in fibre- leading to a longer lasting feeling of fullness. The principle behind this is not new and dietitians have been bulking-out meals with low kJ vegetables and snacks in their …
A lot of people utilise online meal plans for convenience and to take the thinking out of nutrition. These types of plans can be costly with groceries being up to $200 per person/week and don’t take into consideration your individual preferences or lifestyle. Peta has reviewed 4 common meal plans that are used by our …
Nutrition Panel At 290kJ per serve, at first glance it appears that this chocolate is a lot lower in energy than regular chocolate, however there are 3 serves in this small bar alone! We know that most people are going to assume that a serve is a whole bar, particularly due to its small individual …
Health Food Aisle Product Review: Well Naturally Sugar Free Chocolate Read More »
Baby led weaning (BLW) or feeding refers to an infant feeding method where infants around 6 months of age feed themselves finger foods, as opposed to being offered purée as a first food. The traditional feeding method is a progression starting with spoon fed purees progressing to a thicker consistency, lumpy foods then solids over …
Introducing Solids: Baby Led Weaning and Spoon Feeding Read More »
This recipe is packed full of vegetables, and a great family meat free meal option, with added spaghetti for the little ones. Ingredients 1x onion- diced 2 carrots 3 garlic cloves finely chopped or crushed 1 zucchini- diced 2 celery stalks- sliced 2 handfuls of baby spinach 2x 400g tins of cannellini beans rinsed and …
There are 13 frozen meals in the Annabel Karmel frozen meal range, all aimed at 1 to 4-year olds and with varying nutrition panels. What they all have in common is their nutritional claims and the age range they are aimed for. We have based this review on the macaroni cheese meal option. Nutrition Claims …
Product Review: Annabel Karmel Frozen Toddler Meal Read More »
Knowing when to introduce solids to your baby can be confusing, especially for first time mums and dads. Introduction of allergens is often done incorrectly or out of date practices are being still being carried out. The question is, when is the right time? 4 months or 6 months? And should we delay introducing cow’s …
When to Introduce Solids and Allergens to Infants Read More »
These easy to make bites are a great way to merge fruit into a treat and may be great for little ones who are learning to love fruit or for bigger people who love a sweet snack! Ingredients Fruit of choice, banana and strawberries work well dark chocolate melts~ 1/2 cup peanut butter, I used …
Nutrition Claims No added sugar Vegan Friendly Gluten Free All natural (this does not necessarily mean healthy) Nutrition Panel Energy: at56kJ per serve this is quite low, as to be expected for a stir-fry sauce. Protein: 0.3g per serve, again we are not expecting the sauce to be a good source of protein. Sugar (Target …
Product Nutrition Review: Celebrate Health Stir-Fry Sauce Read More »
Product overview: 2 vegan burger patties/ package, coming in Moroccan and Mexican flavours. Nutrition Claims Vegan Very high in fibre Loaded with black beans/corn, jalapeno peppers and paprika (Mexican) Loaded with carrot, chickpeas, zucchini, and spices (Moroccan) 4.5 health stars Nutrition Panel Energy: At 1450kJ (Mexican) and 1170kJ (Moroccan) per serve (1 patty), these are …
I saw these in Woolworths a few weeks ago but did not give them a good look until one of my clients mentioned they had been eating them regularly. There are 6 stir fry varieties in Woolworths new Cook stir fry kit range in the meat section of the supermarket including beef, chicken, and pork …
Nutrition Panel The allocated serving size of these chips is 33g or about 13 chips, if you stick to that amount the energy amount is ok for a snack- comparable to the serving size and energy of standard chip brands. The saturated fat is 3g/100g, just meeting guidelines of under 3g/100g and the sodium is …
Reviewing the Health Food Aisle: Sunrice Brown Rice Chips Read More »
Ingredients 1x box San Remo Pulse Pasta 2x 90g tins Sirena Basil Infused Tuna 300g tin 4 bean mix, drained and rinsed 100g feta 1/2 punnet cherry tomatoes halved (I used sundried tomato’s as it was all I had) 1.5 cups chopped spinach 1 tsp Dijon mustard 1/2 lemon juice Method Cook Pasta to directions …
What is Keto? The ketogenic diet was originally developed as a treatment for epilepsy, in some types of epilepsy it can work effectively. More recently this diet has been adopted for weight loss, with the mechanism involved the body converting fat into ketones to use as energy instead of carbohydrates, which are the bodies preferred …
The Ketogenic Diet: The Good, The Bad and Our Honest Opinion Read More »
Ingredients 3/4 cup rolled oats 1 egg 4 tbs peanut butter 1 banana 2 tbs shredded coconut 1/3 cup maple syrup 1/3 cup dark choc chips 1/4 cup pumpkin seeds/pep extra virgin olive oil Method Preheat oven to 180 degrees Celsius Line and grease a 20cm square slice/cake tin in a small bowl, mash the …
Adding flavour to vegetables is an issue for some who aren’t keen on plain veggies or for young kids who are learning to enjoy them. Often adding them into mixed dishes, soups and salads is a good start or drizzling them with some olive oil. Here is a list of some common spices and veggies …
Because it is national diabetes week, we thought we would take the opportunity to sit down with Laura. Laura is a new graduate dietitian who started working with us at the beginning of the year. She lives with type 1 diabetes so we thought we would gain some insight from her on what it is …
By Caitlin Mannion, Dietitian Ingredients 1 medium sweet potato, peeled & grated 1 cup corn kernels 1x 200g tin of salmon- boneless and skinless 1/2 cup plain flour 2 tsp dried coriander or 1 tbs fresh 3 eggs 2 shallots, finely sliced 1/2 cup grated cheese greek yoghurt and spinach to serve (optional) Method In …
Endometriosis or endo is a chronic condition, occurring in 1 out of 10 women of reproductive age with 7 out of 10 women with a family history. Likely you will know someone with it whether you are aware of this or not, many people unless they are affected directly will not have heard of endo …
Why Women With Endometriosis Should Consider Their Diet Read More »
This recipe is a great one to prep for work lunches or for a quick, meat-free winter weeknight meal. Ingredients 1 onion, finely diced 1 tsp chilli powder or flakes 1tsp ground cumin 1 400g diced tomatoes ½ cup diced capsicum ¾ cup water 1 can of cannellini beans, drained and rinsed 1x 400g can …
Ingredients 3 bananas 1 cup mixed fresh or frozen berries ¼ cup extra virgin olive oil ¼ cup sugar of choice 1 cup self-raising flour Pinch of salt Method Preheat the oven to 180 degrees Celsius (fan-forced) In a large mixing bowl, mash bananas with a potato masher Add flour, sugar, oil, salt and mix …
Ingredients 2L of Chicken stock (salt reduced) 1 cup quinoa 400g of shredded poached or bbq chicken 1 brown onion, finely diced ½ bunch of celery chopped (using both stalks and leaves) 3 carrots diced ½ bunch of parsley 1.5 cups of peas and corn 1 cup sliced mushrooms 2 cloves of garlic crushed Extra …
By Caitlin Mannion, Dietitian Method1. grate zucchini, potato and onion into a large mixing bowl. Transfer to a strainer to squeeze out excess liquid, you could also then move to paper towel to squeeze out any more liquid. Transfer back to mixing bowl.2. Heat olive oil to coat bottom of a medium sized frying pan, …
Ingredients: 1 cup brown rice 1tbs olive oil 400g can kidney beans, rinsed and drained 400g can of diced tomatoes no added salt 1 red capsicum diced 1 zucchini diced 1 cup corn kernels 1 red onion finely diced ½ cup grated cheese or plant-based cheese alternative 1 tsp cumin 1tsp paprika 2tsp garlic powder …
Recipe: Brown Rice, Bean and Veggie Salsa Bake (Vegetarian/Vegan) Read More »
Serves 4 people Ingredients 400g mushrooms 1 onion 400g tin of brown lentils (drained and rinsed) 375ml tin of Carnation Evaporated Milk. Coconut milk may be used as vegan alternative. 2tbs tomato paste no added salt 1 vegetable or chicken reduced salt stock cube 1tsp or cornflour or 2tsp tapioca flour 1tbs extra virgin olive …
Recipe: Mushroom & Lentil Stroganoff (Vegetarian) Read More »
Ingredients 1 ½ tsp paprika 1 tsp turmeric 1 ½ tsp cumin Vegetables: ½ head of cauliflower or broccoli (cut into florets), 1 capsicum diced, 1 large zucchini diced, ¼ butternut pumpkin diced, 1 small brown onion finely diced 1 tin chickpeas 400g 1 ¾ cup vegetable stock (no added salt) 1 cup quinoa 1tbs …
Recipe: Roast Vegetables and Chickpeas with Quinoa (Vegan) Read More »
Delicious, higher in fibre and protein than regular cookies, but still energy dense so enjoy in moderation!-400g tin of chickpeas-1/2 cup natural peanut butter-1/3 cup brown sugar-1/4 cup honey-1/2 cup rolled oats-1/2 cup dark choc chips-1/2tsp cinnamon-1tsp vanilla extract-1tsp baking powder Preheat over to 180. Add all ingredients to food processor or blender except choc …
Kid-Friendly Recipe: Chickpea, Peanut Butter and Chocolate Cookies Read More »
1.5 cup Greek yoghurt 2 cups self-raising flour 1 cup shredded cheese 2 tbs no added salt tomato paste Diced pineapple 50g Lean ham ¼ avocado (Optional) Mix flour and Greek yoghurt in a bowl Sprinkle flour on a board and roll out dough to 1cm thick Spread tomato paste followed by cheese and pineapple …
Coming into the winter weather, many of us are swapping our breakfasts over to porridge or oats for the tummy warming benefits but other than keeping us warm on those frosty mornings there are many benefits to eating rolled oats including being budget friendly! Whole rolled oats are a whole grain, meaning all three parts …
Oats: Nutritional Benefits and Which Type is Best? Read More »
