LIZANNE MARR

Wholefood Dietitian & Nutritionist │ Personal Trainer

Filtering by Tag: nutrition

The Bountiful Lunch Plate

The Bountiful Lunch Plate - raw, vegan, delicious lunch by 'Not Your Typical Dietitian' We all want our lunch to be delicious and we want to look forward to what is in our lunch box! We might be tempted to have the toasted ham and cheese sandwich from the corner cafe, but we really just want something that's going to taste good, fill us up, and keep us energised for the rest of our busy day. Ahhh wouldn't it be nice to have a personal chef to whip up such whimsical-sounding morsels!? Yes yes it would.

Let's pretend for one moment your personal chef created this for you, ok?

The Bountiful Lunch Plate - raw, vegan, delicious lunch by 'Not Your Typical Dietitian'

Thrown together with the extra sweet potato "chips" he made for you last night that was accompanied with a perfectly cooked fillet of salmon and a crisp seasonal salad. Well yes please!

The Bountiful Lunch Plate - raw, vegan, delicious lunch by 'Not Your Typical Dietitian'

But let's say in case you didn't have a personal chef, you could indeed "throw" this together in just a few minutes, by simply making extra sweet potato the night before and having only a few other fresh ingredients on hand. Easy. 

The Bountiful Lunch Plate - raw, vegan, delicious lunch by 'Not Your Typical Dietitian'

Here's why it's good for you!

Kale: The mother of all leafy greens and packed full of potassium, beta carotene and Vitamin C. Kale also contains isothiocyanates which have powerful anti-cancer effects in our cells.

Cashews: Cashews are slightly lower in fat than most other nuts and contain predominately oleic acid, the same heart-healthy monounsaturated fat found in olive oil, shown to reduce triglyceride levels. This nut is also rich in copper, important for healthy hair and skin.

Sweet potato: This veggie is filled to the brim with antioxidants, including Vitamins A, E and C. All of these vitamins are excellent for beautiful hair and skin, and help us to fight the free radicals associated with ageing and diseases such as cancer. It really is a "beauty food"!

Avocado: Want to lose weight? Eat avocado! Even though avocado has lots of fat, it is mostly comprised of the healthy monounsaturated fats. Studies have shown that these fats are more likely to be used as slow burning energy rather than being stored as body fat. It also helps us to keep full and satisfied for longer. AND it is RIDICULOUSLY TASTY especially when you add salt, pepper and lime!

Here's how!

Ingredients:

Leftover sweet potato chips from last night's dinner Big handful finely chopped kale leaves Half a fresh beetroot (roughly grated) ¼ avocaso Handful cherry tomatoes (halved) Small handful cashews (untoasted & unsalted) Juice of 1 lime Chili powder Salt & Pepper

Method:

1. Warm up the sweet potato chips in the oven until warm an crispy 2. Mash the avocado and season with salt, pepper and lime juice 3. In a cup, mix together the cashews, a sprinkle of chili powder and lime juice 4. Arrange ingredients onto a plate and dress with the remaining lime juice

The Bountiful Lunch Plate - raw, vegan, delicious lunch by 'Not Your Typical Dietitian'

Healthy Hummingbird Cake

Healthy Hummingbird Cake - Not Your Typical Dietitian I love makeovers. Before and after photos of people who lost weight, renovated their home got a new haircut. It's so fun to share in the transformation. But the best makeover of all is when you can take one of your favourite unhealthy recipes and make it healthy! But hopefully in this case, you WON'T be able to taste the difference between before (unhealthy) and after (healthy) - I couldn't!

All you get here is a 100% satisfying piece of cake - dense, moist,  and chewy. This is packed to the brim with good-for-you ingredients and filling too - so you won't be tempted to have a second slice.

Healthy Hummingbird Cake - Not Your Typical Dietitian

Healthy Hummingbird Cake - Not Your Typical Dietitian

I didn't think you needed any reason to eat cake, but in case you do, here are some points on why this cake is so good for you!

WHOLEMEAL SPELT flour comes from an ancient grain that contains much lower amounts of gluten than wheat. This doesn't mean our Coeliac friends can eat it, but those with gluten intolerance MAY be able to tolerate it. Wholemeal spelt is also much higher in protein and fibre than regular flour.

Some studies have shown that CINNAMON may help to regulate blood sugar levels, which means we won't suffer from that typical sugar slump and we're less likely to overeat at our next meal/snack.

MACADAMIA OIL is a wonderful oil that contains a lot of heart healthy monounsaturated fatty acids. It is shelf-stable and has a much higher resistance to heat so it doesn't oxidise as easily as other nut/seed oils. It is rich in vitamin E and squalene, both of which are important antioxidants for beautiful skin.

PECAN NUTS are packed with plant sterols that can help lower blood cholesterol. They contain the same healthy fat (oleic acid) that we find in olives and avocados. This nut is also a great source of vitamin B3 (niacin) to help us fight afternoon tiredness and fatigue by accessing the energy that we get from our food.

Healthy Hummingbird Cake - Not Your Typical Dietitian

Ingredients:

Cake 3 cups wholemeal spelt flour ½ cup honey or rice malt syrup 1 teaspoon baking soda ½ tsp sea salt 1 tsp cinnamon 3 eggs 2 teaspoons pure vanilla extract ½ cup cold pressed macadamia oil 1 can crushed pineapple (drained) 3 large mashed bananas ¾ cup pecan nuts ½ cup shredded coconut

Icing/frosting 250g light cream cheese ½ cup thick unsweetened plain Greek yoghurt 2-3 tablespoons pure maple syrup liquid stevia drops to sweeten to your taste 2 teaspoons pure vanilla extract

Topping ½ cup pecan nuts 2 tablespoons shredded coconut 1 teaspoon cinnamon

Method:

  1. Pre-heat oven to 180 degrees Celsius
  2. Combine dry cake ingredients in a mixing bowl.
  3. In a separate bowl combine all wet cake ingredients and mix until well combined.
  4. Add the wet mixture to the dry mixture and mix until well combined.
  5. Oil the inside of a 22cm/8.5inch springform cake tin and pour mixture into the tin.
  6. Place the tin in the oven and bake for 35-40minutes or until a skewer comes out clean.
  7. Meanwhile, combine all the icing ingredients in a bowl using a hand mixer until creamy.
  8. Combine all the topping ingredients in a separate bowl and mix to combine.
  9. When the cake is done, remove from oven and let cool completely.
  10. Once cake is cooled, use a bread knife to cut the cake in half horizontally.
  11. Remove the top layer of the cake and smear half the icing onto the bottom layer of the cake.
  12. Place the top layer back onto the cake and smear the rest of the icing on top.
  13. Finish off with the with nutty coconut & cinnamon topping – divine!

Healthy Hummingbird Cake - Not Your Typical Dietitian

5 ways to a healthier weekend

destress You’ve worked hard all week. You got up early every morning to do your workout. You planned out your meals, you even prepared your breakfast and lunch the night before. You said no to the cake at the Friday morning tea at work. Heck you even had your super greens powder and lemon water upon waking even though you dry reach every time just thinking about the after taste. You did everything right this week. And now you feel you need to be rewarded for it this weekend. Don’t do it! You are undoing all the progress you made during the week and perhaps even taking a step back. If you’re tired of not reaching your fitness goal it’s time to have a good hard look at what you’re doing over the weekend, because it is probably the reason why you are not there yet. Here are a few easy tips that you can do this weekend to help you get closer to that goal you made at the beginning of this year. It’s not too late to reach that 2014 new years resolution!

1. Avoid over sleeping You might think sleeping in an extra 2 hours on the weekend is doing you good, but in fact your body is already used to your sleeping routine from the week and so are your mealtimes and metabolism. If you sleep in, that means you’re less likely to do your morning exercise, you’ll probably skip breakfast and your meal pattern will be all over the place for the rest of the day. This means you’re more likely to over eat or eat when you’re not actually hungry. Allow yourself an extra 30 minutes of sleep and plan to do something active with your friends or family that you can’t normally do during the week.

Exercise with weights

get up early to exercise

2.  Plan ahead You might feel like the weekend is the only time when you can relax with your meal planning and be more “spirit of the moment”. You can still go out for a post beach swim breakfast or have a romantic dinner, but plan ahead and look up their menu on the internet. Do this when you are not hungry and make a decision about what you will order then. This way you’re more likely to steer clear of the all-too-familiar last minute hot chips side order.

3. Reward yourself You still need to reward yourself for all the effort you put in towards your goal during week, but you can do this without using food. Pamper yourself with a foot massage, a warm bath, your favourite magazine, a bunch of fresh flowers or some quality time with a friend. Remember to take deep breaths and give yourself a big pat on the back for your hard work!

success

4. Watch the alcohol! The biggest problem with this is that your body makes it its number one priority to metabolise this toxin once you’ve started sipping your champagne.  This means that any food you’ve eaten before, during, or after will be stored as excess energy (fat) – even if you’re drinking low carb beer or a vodka lime and soda!  Your best bet is not to have anything at all and enjoy other alternatives  (check out my delicious mocktail on Instagram) because alcohol is proably THE BIGGEST culprit for not reaching your goal yet. Your second best option is to stick with only 1 or 2 drinks and sip slowly to savour each mouthful. Make sure you drink plenty of water to keep hydrated and don’t drink too close to bedtime as this will affect your sleep and set you up for a tired unmotivated start to the week.

5. Take the time to de-stress Use the extra time you have on the weekend to de-stress from the week. Take some time out to reflect on your progress so far and write down any thoughts or ideas that can help you be better this coming week. Make sure that you spend quality time with your family and friends, laugh a lot, get outside and enjoy life. We can easily lose perspective on the important things in life when we focus too much on one goal. When we get our focus right, we are generally happier and therefore more productive and motivated to get where we want to go.

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Enjoy a healthier weekend and reap the rewards!

Lizanne xxx

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Healthier Malva Pudding

One of my most precious memories as a little girl was coming home from church, the house filled with aromas of the Sunday roast my mum had put in the oven that morning. The whole family sitting down for a long lunch with lots of laughter and jokes, us kids playing under the table and making fun of the mung beans in mum's salad (little did I know about their nutritional value). The moment we were all waiting for finally came at the end of lunch and mum would reveal a perfectly baked Malva pudding from the oven. We could hardly wait for her to evenly divide it so that everyone had their fair share, and then of course with a big scoop of ice cream on top. Back then, you didn't have dessert every night, you had a treat once a week. The desserts weren't low fat, sugar-free, or gluten-free but man did they taste good! Every now and then I will have a craving for this kind of pudding. If you're South African (like me) or if you have any South African friends, I am sure they would've told you about this pudding before. It really is heavenly in taste, but unfortunately being laden with sugar, butter and cream, not so heavenly for your health. So here is my best recreation of a healthier version. Remember that any dessert, whether healthy or unhealthy, is still a treat and should only be enjoyed occasionally.

Healthier Malva Pudding - Not Your Typical Dietitian

Ingredients:

Pudding 1 tablespoon coconut oil 1 tablespoon coconut sugar* 2 tablespoons rice malt syrup* 1 egg 3 tablespoons no-added-sugar apricot jam (I use Charles Jacquin jam) ¼ cup milk (almond/rice/soy/cows) 1 cup wholemeal spelt flour 1 teaspoon bicarb of soda

Sauce 1 cup coconut milk (or full cream cows milk) 1 teaspoon pure vanilla extract Sweetener to taste*

* coconut sugar can be substituted for any other unrefined sugar such as rapadura * rice malt syrup can be replace with honey or maple syrup * sweetener can be rice malt syrup, stevia, honey or maple syrup

Method:

  1. Preheat oven to 180 degrees Celsius.
  2. Combine all pudding ingredients except the flour and bicarb in a bowl and whisk until well combined.
  3. Add the flour and bicarb little by little as you continue to whisk.
  4. Pour into a baking dish (20 x 15 x 4 cm)
  5. Place in oven and bake for 20 to 25 min or until golden.
  6. Meanwhile, combine all sauce ingredients in pan over low heat until small bubbles form.
  7. Remove from heat and set aside.
  8. Remove pudding from oven, cool for 5 to 10 minutes and cut into squares. Pour the sauce over the pudding and allow to absorb. Serve with extra sauce and/or whipped coconut cream - yum!

Healthier Malva Pudding - Not Your Typical Dietitian

Healthier Malva Pudding - Not Your Typical Dietitian

 

Healthier Malva Pudding
Prep time:
Cook time:
Total time:
Serves: 6
Ingredients
  • Pudding
  • 1 tablespoon coconut oil
  • 1 tablespoon coconut sugar*
  • 2 tablespoons rice malt syrup*
  • 1 egg
  • 3 tablespoons no-added-sugar apricot jam (I use Charles Jacquin jam)
  • ¼ cup milk (almond/rice/soy/cows)
  • 1 cup wholemeal spelt flour
  • 1 teaspoon bicarb of soda
  • Sauce
  • 1 cup coconut milk (or full cream cows milk)
  • 1 teaspoon pure vanilla extract
  • Sweetener to taste*
Instructions
  1. Preheat oven to 180 degrees Celsius.
  2. Combine all pudding ingredients except the flour and bicarb in a bowl and whisk until well combined.
  3. Add the flour and bicarb little by little as you continue to whisk.
  4. Pour into a baking dish (20 x 15 x 4 cm)
  5. Place in oven and bake for 20 to 25 min or until golden.
  6. Meanwhile, combine all sauce ingredients in pan over low heat until small bubbles form.
  7. Remove from heat and set aside.
  8. Remove pudding from oven, cool for 5 to 10 minutes and cut into squares. Pour the sauce over the pudding and allow to absorb. Serve with extra sauce and/or whipped coconut cream - yum!
Notes
* coconut sugar can be substituted for any other unrefined sugar such as rapadura, rice malt syrup can be replace with honey or maple syrup, sweetener can be rice malt syrup, stevia, honey or maple syrup

Rainbow Salad with Poached Chicken & Miso Dressing

photo 3 It has well and truly warmed up in Perth and we're all in need of a good salad recipe to carry us from an easy pre-pared lunch to a balmy summers picnic dinner. This one looks as delicious as it tastes, and the miso dressing gives it an Asian infused flavour that will have you going back for seconds (without the guilt!). Give this one a go for your next evening dinner on the patio.

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Ingredients:

Salad -

2 large chicken breasts (poached and shredded)* 3 big handfuls of green leaves (I used baby beet leaves) ½ bunch roughly chopped fresh coriander ½ bunch roughly chopped fresh mint 1 handful microherbs (optional) ½ head broccoli cut into florets and lightly steamed 3 cups shredded cabbage 1 small yellow capsicum cut into strips 1 small red capsicum cut into strips 1 grated carrot 1 cob of sweet corn (kernels cut off the cob) Juice from one lemon

* How to poach chicken: place the chicken breast in a saucepan, cover with water and bring to the boil. Simmer for 5 minutes, then remove from heat and leave to sit for another 10 minutes. Drain, cool, and finely slice or pull meat apart.

Dressing –

1/3 cup rice vinegar 2 tablespoons sesame oil 1 tablespoon miso paste (can be bought from health food stores) 3 cm piece fresh ginger, finely grated 1 clove garlic, fine grated

Method:

Combine all salad ingredients except the chicken. Coat the salad with the lemon juice. Combine all ingredients for the dressing in a small jar and shake vigorously until well combined. Coat the chicken with the miso dressing. Top the salad with chicken and serve with cooked quinoa and buckwheat mix.

photo 1

What I Ate Wednesday {2nd edition}

Back by popular demand...I'm bringing you another edition of What I Ate Wednesday!! It seems you lot are VERY interested and nosy about what a Dietititan eats. Well, here you go, you can have another sticky beak at my food from yesterday :) Breakfast:

This was a protein eggwhite crepe inspired by Jessica Sepel. It consists of the following: half small mashed banana, 1 tbsp. psyllium husk, tbsp. ground linseeds, 1/4 cup yoghurt, 1/4 cup frozen berries, half a scoop sunwarrior protein powder. I mixed this together, cooked for 3 to 4 minutes in coconut oil and flipped either side into crepe style! I then topped with a dollop of yoghurt, warmed berries, and a drizzle of maple syrup. So delicious!

Next, I went for a walk with this one...her name is Macy.

Along the way, I stopped for one of these...

My lunch was constructed from bits and bops I found in my fridge, and it turned into a colourful and tasty lunch plate! It featured the following:

- 1 slice of cinnamon and honey roasted pumpkin with goats cheese - Raw zucchini pasta with homemade kale pesto and chopped capsicum - 1 cup of fresh baby beetroot leaves dressed with lemon juice - 1 slice of the life changing bread spread with kale pesto - A few cherry tomatoes

For a snack, I had a big mug of rooibos tea and 2 fresh medjool dates filled with almond butter. This is probably my favourite snack at the moment.

Dinner was almost around the corner, but my husband was still at work and I was getting hungry. This is when I take the opportunity to eat a piece of fruit. It prevents me from getting ravenously hungry at dinner time so that I don't overeat and gobble up the food in 5 minutes. So I had a fresh persimmon (not pictured). This was dinner...

- Roasted pumpkin with kale pesto - Broccoli and sugar snap peas sautéed with kimchi - Carrot and beetroot "rice" with a hearty side of avocado

To finish the day off, my husband made me a cup of rooibos tea with a side of apple slices dipped in peanut butter. He also cleaned up the kitchen and did the dishes. Pretty awesome guy - I think he deserves to be in the running for the "husband of the year" award.

The Life-Changing Bread

I love bread. It is definitely one of my weaknesses. If I didn't know better and didn't have all the nutritional knowledge from studying for 6 years, I'd probably eat french bread sticks and sourdough from my local baker with lashing of butter at every meal. But unfortunately (and fortunately for my health and yours!) I do have the knowledge.

By no means am I saying that bread is bad for you. There is definitely a place in a wholesome, well-balanced diet for bread that has been made from good quality ingredients in small amounts. But unless you're willing to fork out $8-$12 for a good quality bread these days (or have the skills of a Danish bread maker) you're stuck with the mass-produced loafs from the supermarkets. These are often laden with processed wheat products, soy flour, colours, preservatives, sugars and syrups. If this is news - learn to read your labels.

One of my passions is to create healthy versions of everyday foods and dishes, and to encourage others to do the same. I simply had to look for a healthy alternative. These sorts of pursuits don't often stop until I find what I look for and it has ticked all my nutritional boxes. It didn't take me long though, to find this life-changing bread that was geniusly invented by Sarah at My New Roots. When I saw it, I simply had to try it. The end result was a very impressed dietitian with a huge smile on her face holding a piece of life-changing bread in her hand. With lashings of homemade jam (my treat).

The best thing about this bread? It actually is HEALTHY for you. And it is REALLY easy to make, with minimum kitchen mess. You the combine ingredients, stir, soak, and bake all in the one dish - perfect!

Here is the recipe from the My New Roots blog

Ingredients:

Makes 1 loaf

  • 1 cup / 135g sunflower seeds
  • ½ cup / 90g flax seeds
  • ½ cup / 65g hazelnuts or almonds
  • 1 ½ cups / 145g rolled oats ( contains far less gluten than bread)
  • 2 Tbsp. chia seeds
  • 4 Tbsp. psyllium seed husks (3 Tbsp. if using psyllium husk powder)
  • 1 tsp. fine grain sea salt (add ½ tsp. if using coarse salt)
  • 1 Tbsp. maple syrup (for sugar-free diets, use a pinch of stevia)
  • 3 Tbsp. melted coconut oil or ghee
  • 1 ½ cups / 350ml water

Directions:

1. In a flexible, silicon loaf pan combine all dry ingredients, stirring well. Whisk maple syrup, oil and water together in a measuring cup. Add this to the dry ingredients and mix very well until everything is completely soaked and dough becomes very thick (if the dough is too thick to stir, add one or two teaspoons of water until the dough is manageable). Smooth out the top with the back of a spoon. Let sit out on the counter for at least 2 hours, or all day or overnight. To ensure the dough is ready, it should retain its shape even when you pull the sides of the loaf pan away from it it.

2. Preheat oven to 350°F / 175°C.

3. Place loaf pan in the oven on the middle rack, and bake for 20 minutes. Remove bread from loaf pan, place it upside down directly on the rack and bake for another 30-40 minutes. Bread is done when it sounds hollow when tapped. Let cool completely before slicing (difficult, but important).

4. Store bread in a tightly sealed container for up to five days. Freezes well too – slice before freezing for quick and easy toast

Mediterranean Multigrain Salad

Today is Salad Inspiration day - and this one will fill up your tank with lots of flavour, fibre, and fat-fighting goodies!

Ingredients:

1/4 cup 4Grain Protein Rice (I also added wild rice and buckwheat to the mix) 10 cherry tomatoes 1/4 onion 2 handfuls of green leaves 1 tsp tahini Juice from half a lemon 2 - 3 tbsp almond milk 1/2 tsp garlic powder 1/2 tsp chilli powder 1/2 tsp cumin 1 tbsp goats cheese fetta (optional)

Add the chopped onion and cherry tomatoes to the protein rice, and lay the mixture on a bed of green leaves. Place tahini, lemon juice, almond milk and spices in a small glass jar and shake vigorously until well combined and a dressing consistency is achieved. Pour the dressing over the salad and top with goats cheese fetta. Enjoy!

What is your favourite go-to salad?

I love a freshly grilled fish salad with some sort of fruit added to it - like mango or peach! In case you haven't realised - I'm a bit obsessed with fruit :)

Link of the day:

Fresh Fig & Goats Cheese Salad 20130211-095053.jpg

Maximising your nutrient intake

I often get asked by my clients what the best way is to make sure that they achieve their requirements for their vitamins and minerals. There are two answers -

1. If you want to make 100% sure, see an accredited practicing dietitian who can analyse your diet in detail.

AND

2. Eat a wide variety of different foods (at least 20 different foods per day) and eat them in lots of different colours!!

Why? The more colour a fruit or vegetable has, the more concentrated the vitamins or minerals! This is almost always an indicator that it will be more nutritious.

Here are some examples of colourful fruit and vegetables and how they can benefit your health:

Red - strawberries, tomatoes, radishes, beetroot, rhubarb, pomegranate. These contain lycopenes and anthocyans, believed to help reduce the risk of certain cancers, improve heart health, and help fight off infections.

Orange & Yellow - sweet potato, mango, carrots, pumpkin, oranges. These contain carotenoids and bioflavonoids which help improve vision, fight off cancer, slow ageing, and maintain a healthy immune system.

Green - kiwi fruit, avocado, spinach, kale, asparagus, broccoli, zucchini. These contain phytochemicals that help antioxidants fight carcinogens and strengthen our bones!

Purple & blue - blueberries, raisins, eggplant, figs, plums. They contain anthocyans and resveratol that may reduce cancer risk and slow down ageing.

This is more than enough reason for me to eat colourful! So that's what I did for lunch today...

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Breakfast Crepe with Protein Berry Filling

Ohhh yes...

This is too good to be true. Surely you can't eat something that looks this good for breakfast, can you? Yes you can, and you should!

Another addition to my dessert-like breakfast recipes. Think of it as the sister of this one, the cousin of this one, and the obscure relative of this one.

Nutrition Perfection: - Loaded with protein and fibre - Sugar-free - Gluten free - Great for blood sugar stabilisation - Provides sustained energy release

Ingredients:

- 3 medium egg whites - 1 tbsp greek yoghurt - 1 tbsp ground chia seeds - 1 tsp cinnamon - 1/2 a tsp vanilla

Filling

- 1/2 cup frozen berries - 1 tbsp protein powder - 1 tbsp greek yoghurt

Method: Combine egg whites, yoghurt, chia, cinnamon and vanilla in a bowl and mix well. Spray a non stick pan and cook on a medium heat for 2-3 mins with the lid on or until mixture is no longer runny on top. Slide it onto a plate.

For filling: Blend the berries in a blender to form a berry "paste". Add the protein powder and yoghurt and blend well until it forms a nice and creamy texture.

Fill the crepe and flip it on both sides so that it looks like a crepe. Top with berries and if you feel like some extra indulgence - pour a little agave or maple syrup!

Question of the day: What is your favourite dessert-like breakfast food?

Link of the day: Creamy Almond Milkshake Creamy Almond Milkshake

Roast veggies with Grains, Greens & Tahini

Happy Dietitian Day everyone!! I'm sure that this is probably the first time you've ever heard that there is an actual day to celebrate Dietitians. Well if that is you, all the more reason to fimiliarise yourself with what Dietitians do, where to find your nearest Accredited Practicing Dietitian, and more importantly, how we can help you! Take a look at the Dietitian's Association of Australia website!

But first...let's celebrate Dietitian's Day with a salad...boring??? Not at all!! This one is so delicious, you won't even know that you're eating a salad - I promise!

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Ingredients (makes 4 to 6 serves):

1/4 large japanese pumpkin 3 medium sweet potatoes 2 large beetroots 1 tbsp Olive oil 2 cups of cooked 4Grain Protein Rice (for this recipe I substituted the brown rice with wild rice and buckwheat) 1/2 head of broccoli 4 cups Spinach leaves 2 tbsp Tahini 1/4 cup Almond Milk Juice from 1/2 a lemon 1/2 a tsp Chilli powder 1/2 a tsp Garlic powder

Step 1: Roast veggies for approximately 30-40 minutes in a moderate to high oven with olive oil.

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Step 2: Prepare the 4Grain Protein Rice

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Step 3: Steam broccoli for 2 to 3 minutes or until cooked but still slightly crunchy.

Step 4: Combine the tahini, almond milk, lemon juice, chilli powder and garlic powder in a small glass jar and shake to combine until it forms a creamy sauce consistency.

Step 5: Mix together the spinach leaves and broccoli. Top with grains, roast veggies and tahini sauce. Enjoy!

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The tahini sauce and creamy roasted pumkin is a match made in heaven!

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This provides at least 3 out of the recommended 5 serves of veggies for the day.

It is also gluten free, vegetarian and vegan friendly, and a great choice if you're watching your waistline!

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The high fibre content will keep your insides healthy and regular and help with weight management and blood sugar control. The tahini sauce packs a good dose of calcium and omega-3 fatty acids!

Sold yet? Give it a try this week and let me know how you liked it!

What is your favourite way of having roast veggies?

Moroccan Chicken Salad

There are few things as satisfying as enjoying the taste, smell, and look of your food whilst knowing that it is good for you. It is even better when it is easy and quick to make!

This chicken is so tasty, you'll never want to make it any other way! But there is a bit of cheating involved which cuts prep and cooking time in half and gets the food on the table in less than 15 minutes! Whatch out Jamie!

Ingredients:

2 - 3 small free range chicken breast tenderloins 1 tablespoon Moroccan paste (this is a pre-made paste that you can buy if you're short on time that has whole ingredients, but if you have some time to spare you can make it from scratch using this recipe) 2 cups fresh dark green leaves 1/4 avocado 1 cup cherry tomatoes 1 tablespoon olive oil 1 tablespoon balsamic vinegar

Method: Evenly space the tenderloins between 2 leaves of baking paper or cling wrap. Take a kitchen hammer or the flat end of a wooden spoon and give it a few good whacks to flatten the meat. This greatly reduces the cooking time!

Uncover the meat, make a few small cuts/slits in each tenderloin, and spread the paste evenly onto each side. Cover it with the paper and massage the paste from the outside into the meat on both sides. Heat pan.

Meanwhile, wash the leaves and dice the avocado. Combine the cherry tomatoes, a 1/2 tablespoon of olive oil and 1/2 tablespoon balsamic vinegar. Pour onto an oven tray and bake in very hot oven for 5-10 minutes. When the tomatoes start to blister take them out of the oven, squash them slightly with a potato masher to release their juices. Add the remaining balsamic vinegar. Combine the tomato mixture, salad leaves and avocado in a bowl. Mix well.

Add the remaining olive oil in a pan and grill the chicken on each side for 2-3 minutes or until cooked through. Stack the chicken tenderloins onto the salad mixture and enjoy!

If you're looking for more sustenance, the addition of some 4Grain Protein Rice would be perfect!

What is your favourite way to cook chicken?

Sprouted Buckwheat Granola

ooohhhhh granola...

...there's something about the crunch that makes you want to go back for more. And why wouldn't you? This one is super duper nutritious with loads of flavour!

 

Buckwheat is a wonderous little grain-like seed that is not related to wheat at all so its naturally gluten-free and wheat-free (yay for all our gluten intolerant friends)!

It is really high in fibre and has a low Glycaemic Index (GI) which means you have sustained energy throughout the day and you'll feel fuller for longer - great for weight loss or maintenance!

 

Ingredients: 2 cups buckwheat groats (soaked and sprouted) 2 bananas 1/4 of a cup chia seeds 2/3 of a cup almonds 2 tbs acai berry powder (optional) 2 tbs agave syrup 1/2 cup of shredded coconut 1/3 of a cup goji berries 1/2 cup macadamia nuts 1/4 cup sultanas

Method: Soak 2 cups buckwheat groats and let them do their magic by sprouting! There is a really helpful tutorial on how to sprout buckwheat here.

Next, combine the chia seeds, almonds and acai berry powder in a blender and blend to a fine consistency. Add the banana and agave syrup and blend until a paste is formed. If the mixture is too thick you can add a little water to make it thinner (you dont want the consistency to be too thin, but it needs to be thick enough to hold together when mixed with the buckwheat to form clusters when dried). Scoop mixture into a bowl and add sprouted buckwheat, shredded coconut and goji berries. Mix well.

 

Spread evenly onto an oven tray and dehydrate the mixture in a food dehydrator or in an oven (set at the lowest temperature) for around 8-10 hours or until the mixture is dry to touch. Let cool and add the macadamia nuts and sultanas. You're done!

 

You're set for breakfast for the next 2 weeks! Hooray!

 

These little clusters are of course delicious with some fruit and yoghurt for your morning food! A perfect start to the day.

 

How much do you want to dig into this? yummmm

 

What is your favourite morning food?

Creamy Almond Milkshake

What is better than a milkshake? photo 1

A milkshake that is GOOD for you of course!

My husband has a thing for dairy. He especially LOVES ice cream and milkshakes. Being married to a dietitian though, he doesn't get much approval for it and has to deal with sideways glances from me when he arrives home with a tub of ice cream. It probably has more to do with the fact that now I'll have to exercise self control because I know it is sitting in the freezer waiting for me. So I've had to come up with another plan to satisfy both of our sweet & creamy tooth cravings. And this one does a fine job at that.

photo 2

Ingredients:

- 1 tsp chia seeds - 1 tsp cinnamon - 1 tbs vanilla protein powder - optional (I like Sunwarrior vanilla protein powder) - 10 almonds - 1 tsp almond butter - 1/2 a tsp vanilla bean paste - Half a frozen banana - 1 cup almond milk (I like Australia's Own Almond Milk) - Slivered almonds - Agave syrup

Method:

1. Blend together chia seeds, cinnamon, protein powder and almonds to make a powder. 2. Add almond butter, vanilla paste, banana and almond and blend until smooth and creamy. 3. Top with slivered almonds, cinnamon and a dash of agave syrup if you feel the need for some sweetness :)

4Grain Protein Rice

Love your rice but feel like you're not getting as much from it as you'd like?Say hello to 4Grain Protein Rice! Now with more protein, fibre and B-vitamins than ever before!

This staple is colourful, crunchy yet soft, satisfying and exciting! It has a low Glycaemic Index (GI) giving you slow-released energy and stabilised blood sugar levels - perfect for weight management or diabetics! The seeds in this are also really high in protein so it will keep you fuller for longer and help repair your muscles to keep your metabolism sky high. Who wouldn't want this new rice? Even those who are gluten-intolerant can have this as it is 100% gluten free!

This is SUPER easy to make if you have a rice cooker at home. If you don't, it is still very easy. I promise :)

Ingredients: 1 cup brown rice 1 cup quinoa (I used red) 1/2 cup amaranth seed 1/2 cup millet 5 cups water

Don't worry these are not difficult to find! Quinoa and brown rice is widely available in Australian supermarkets these days - look in the healthfood isle. Amaranth and millet will need to be sourced from your local health food store and are very affordable. I want to talk a little bit about these grains and their nutritional value:

Quinoa is a seed that contains all essential amino acids required by the body, therefore a complete protein source! It is not a grain but a seed and when cooked becomes soft with a nutty, satisfying taste. You can read more about it here.

Brown rice is an unmilled, whole natural grain that has only had its outer husk removed. This means that it contains more B-vitamins, magnesium and iron than white rice. It is also a great source of fibre!

Amaranth seed is often called "grain" because is behaves like a grain but is technically a seed. There have been a few studies to show that amaranth may help with high blood pressure and cholesterol levels. This seed is also naturally gluten free and is rich in B-vitamins!

Millet is a traditional food source for many countries including India, Russia, Germany, China and West African countries like The Gambia! This little seed is rich in calcium, iron, potassium, magnesium and zinc. These are all important for healthy bones, skin and energy levels.

Have I convinced you yet? Well maybe the easy method will...

Method: Combine all ingredients in your rice maker and turn it on "cook". It should be ready in about 20 minutes! Voila...it's that easy!

* If you don't have a rice maker, simply add everything in a big pot on high heat until it starts to boil. Turn heat down and simmer for about 20-25 minutes or until cooked.

This 4Grain Protein Rice is PERFECT to add to your food prep for the week! It is something that will keep in the fridge for the whole week and works really well added to salads for lunch or as a foundation for dinner!

This is how I had it for dinner last night...a delicious purple raw kale & brocolinni salad and oven-baked sweet potato with a creamy tahini sauce drizzled over it!

You could even make it into a healthy dessert like this one! Or use it in a salad like this one.

Question: Do you get bored with rice? What else have you tried to make it more nutritious and exciting?