Oat and ricotta protein waffles

Oat and ricotta protein waffles

Healthy waffles made with oats for fibre and gut health, ricotta and eggs for muscle building protein and chia seeds for omega 3 fats.  This is a great healthy breakfast that tastes great.  Fodmap friendly too!

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Banana, date and almond protein porridge

Banana, date and almond protein porridge

It's sooooo cold in the morning in Sydney at the moment and I love a warm bowl of porridge, but I'm often hungry a couple of hours after I've eaten it.  I've come up with a fabulous trick to increase the protein of your porridge to keep you full all morning.

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Toasted maple, nut and seed granola

Toasted maple, nut and seed granola

I developed this delicious granola recipe for my son and he loves it.  He mixes it with yoghurt as a great second breakfast after early morning rugby training or after a game.  The combination of protein and carbs makes it ideal for refuelling my hungry boy! 

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Beetroot Smoothie

Beetroot Smoothie

If you hang around the sports nutrition world you'll see there's a lot of fuss about beetroot juice, which has recently been promoted to a Grade A supplement by the Australian Institute of Sport.  Whether you are trying to improve your exercise endurance, improve your blood pressure or just add more veggies to your diet - check out my beetroot smoothie.

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Overnight Steel Cut Oats and Quinoa Porridge

Although I love my 5 star muesli and can pretty much eat it every day of the year, lately the cool autumn mornings have had me craving a warm breakfast.  I love steel cut oats but I haven't got 20 minutes to spend stirring them on a school/work/uni morning.  Instead I quickly prep them while I am cleaning up after dinner and they are all ready to be warmed through first thing in the morning.  The added quinoa bumps up the protein levels - this recipe will fill you up all morning.  This recipe was inspired by marin mama cooks but I've  used my german death machine (the thermomix) to prep them - you can also just use a saucepan, spoon and  stove.  


ingredients

  • 1/2 cup quinoa (rinsed and scrubbed in a fine mesh sieve)
  • 1/2 cup steel cut oats
  • 2 cups water
  • 1 1/2 cups your choice of milk
  • pinch of salt

method

  1. Place all the ingredients in your thermomix/saucepan.  
  2. Thermomix - 100 degrees/ 6 minutes/reverse speed 3.  Leave it to sit overnight.
  3. Stovetop - Bring to the boil on a medium-high heat, stir occasionally for 5 minutes.  Give one last stir, cover it and let it sit overnight.
  4. In the morning the milk and water will have all been absorbed and your porridge is ready to be heated up and served.
  5. I like to serve it with either chopped banana and dates or like I have here with fresh berries and a drizzle of maple syrup.

Serves 4.  

If you need help sticking to your healthy eating goals I can help you. I'm a university qualified nutritionist based in Balmain, Sydney and the busy working mum of two teenagers, so I'm practical and realistic with my advice.  Find out more about me here.

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Cold-pressed juices - should you be buying them?

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Every where I look, the supermarket, the deli, the coffee shop  - cold-pressed juices are front and centre of the display, and they are expensive - $8 - $10 a bottle.  Should you be buying them? The marketing spin is that the cold press crushes and squeezes rather than damaging the nutrients through the heat and oxygen used by a standard juicer.  Sounds legit, right?  However the marketing hype has rushed ahead of the science.  Even if there are more nutrients, can our systems absorb them?  The average Australian diet already contains more than enough Vitamin C, and any excess just ends up down the toilet.  The way your gut absorbs nutrients depends on what else you are consuming.  For example, the extra virgin olive oil that you dress your salad with helps your uptake of some of the vitamins in your salad.

Chewing your food, rather than drinking it signals to your brain that you are getting full, it's easy to miss the satiety cues when drinking your calories.

All that said, the typical Australian diet does fall really short on getting in at least 5 serves of veggies every day.  Drink cold-pressed juices if you enjoy them and can afford them, but be sceptical about the claims on the bottle.  So you don't end up with a meal's worth of calories make sure they contain no more than one fruit and the rest is vegetable content.  Some of the juices for sale contain 88% fruit juice which is a significant source of sugar and calories.

I like to make my own green juice if I've not been getting enough veggies.  I use the thermomix so I can retain the fibre - here's my recipe.

green juice cold-pressed

green juice cold-pressed

Green Juice

Author:

rachel

Serves:

3

Ingredients

  • 250ml coconut water, water or chilled green tea
  • 1 apple
  • 2 cucumbers
  • 2 celery stalks
  • thick slice of lemon
  • 2 large handfuls of baby spinach or kale

Instructions

  1. Put all the ingredients in a high speed blender like a thermomix or vitamix. Process for one minute. Enjoy straight away.

3.3.3077

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Simon's baked beans

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Having a rustle around in the freezer I found the ham bone I had saved from Christmas.  I asked my husband to make his amazing baked beans and he also wrote down the recipe as we can never quite remember how he makes them.  These make a delicious breakfast, lunch or easy dinner.  You can cook an egg in the bean mixture as well.  If you don't have a frozen ham bone left over from Christmas then you can get a ham hock from the butcher or make a vegetarian version. A diet rich in legumes such as cannellini beans  is associated with lowered blood sugar and reduced harmful LDL cholesterol.   They’ve been linked to reduced risk for heart disease, type 2 diabetes, and colon and other cancers, as well as improved weight control.  Plus my kids love eating them!

Ingredients

  • 6 garlic cloves, crushed
  • 2 red onions roughly chopped.
  • Splash of olive oil
  • Ham bone (frozen from after Christmas) or ham hock.
  • 2 bay leaves
  • 2 x 400gm tin of crushed tomatoes
  • 3 tbsp of maple syrup
  • 2 tbsp of Worcestershire Sauce
  • 1 tsp of smokey paprika
  • 1 tsp of dried chilli flakes (this gives it just a hint of heat but up to you)
  • 1 tsp of dry mustard powder
  • 4 x 400gm tins of Cannellini Beans (drained and rinse beans from 3 of the tins, but use liquid and beans from 4th)

METHOD

  1. Preheat oven to 160 deg C.
  2. Fry up garlic, onions and oil over a medium to high heat (choose a big pot that is also able to go in oven). Whack in the ham bone. Pour in 2 tins of tomatoes and the bay leaves. Then add the maple syrup, Worcestershire sauce, and spices.
  3. Drain the beans in a sieve and rinse off the briney liquid from 3 of the tins, but chuck liquid and beans from the 4th. Give it all a stir.
  4. Check seasoning but probably could do with a good pinch of salt and pepper.
  5. Cover and put the pot in the oven for a 1 1/2 hrs.
  6. I like to cook it the beans long enough so that the meat has fallen off the ham bone but not so long the dish becomes too dry. I switch off oven and just leave the pot in until I'm ready to serve.
  7. Dish it up with crusty bread and green salad

You can also cook this in the slow cooker on low for 4 hours.  

Serves 8

My muesli with a 5 star health rating

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For Australian supermarket shoppers you might have noticed the new "health star rating" system being slapped onto cereals, dips and other packaged food.  The health star rating system is voluntary  and it takes into account four aspects associated with increasing the risk factors of chronic diseases - energy, saturated fat, sodium and total sugars content. Fruit, vegetable, nut and legume content, and in some instances, dietary fibre and protein content are also considered.

If you've discovered that your favourite cereal has less stars than you'd like, how about a new 5 star health rated muesli?

I've been making my own muesli for a few years now, this recipe gets changed around depending on what I feel like, for example sometimes macadamia nuts instead of almonds.  I keep a 1/2 cup scoop in my cereal container and measure it out each day and top with a generous handful of berries and a big scoop of greek yoghurt.  Serve with your favourite milk.

Because I am a huge data nerd, I put my recipe through the health star rating calculator and it receives 5 stars, plus it tastes great, is full of fibre and protein and will keep you full until lunchtime!


INGREDIENTS

  • 500 g (17oz) rolled oats
  • 30 g (1oz) flaked Coconut
  • 100 g (3.5 oz) raw almonds
  • 100 g (3.5oz) sunflower seeds
  • 100 g (3.5oz) pepitas
  • 60 g (2oz) dried blueberries or cherries (unsweetened)
  • 50g (2oz) LSA mix (linseed/flaxseed, sunflower, almond) or flaxseed meal
  • sprinkle of cinnamon

METHOD

  1. Mix all the ingredients together and serve 1/2 cup with greek yogurt, your choice of milk and berries

14 serves

285 cals 15g fat, 31g carbs, 10g protein, 7g fibre

If you need help sticking to your healthy eating goals I can help you. I'm a university qualified nutritionist based in Balmain, Sydney and the busy working mum of two teenagers, so I'm practical and realistic with my advice.  Find out more about me here.

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Baked eggs, spinach and ricotta in prosciutto cups

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These make a delicious brunch and are perfect for lunch boxes.  My children enjoy them after an early morning swim squad or netball session and I love knowing I've got them in the fridge or freezer for an easy lunch. eggproscooked

Baked eggs, spinach and ricotta in prosciutto cups
Author: rachel
Serves: 6
Ingredients
  • 6 eggs
  • 6 slices of prosciutto
  • baby spinach
  • ricotta
  • chopped herbs - parsley, basil and oregano (or herbs of choice)
  • sea salt and ground pepper, to taste
  • muffin liners - optional but does help with cleaning up
Instructions
  1. Preheat oven to 200 degrees.
  2. If using, line 6 muffin pans.
  3. Cut each slice of Prosciutto in half and wrap into each cup to hold the egg mixture.
  4. Put a few baby spinach leaves on top of the prosciutto
  5. Crack in an egg to each muffin cup. Add a heaped teaspoon of ricotta.
  6. Sprinkle with sea salt, pepper and chopped herbs.
  7. Bake for 15-20 minutes until done.
Calories: 188 (792kJ) Fat: 12 Saturated fat: 5 Carbohydrates: 3 Sugar: 0 Sodium: 776 Protein: 19

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