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Product review: Mojo gut shots
Mojo gut shots are a new non-dairy probiotic product by one of the most popular Australian kombucha makers. Like other fermented foods, these shots may help improve gut health. Mojo gut shots Think of these shots as a mini-version of kombucha (fermented tea) enriched with probiotics (beneficial bacteria). They are dairy-free and low in sugar. Mojo gut shots can be taken on their own or added to smoothies, etc. Ingredients Ginger Spice: Organic kombucha (walter, sugar, tea, kombucha culture), ginger juice (14%), probiotic (Bacillus coagulans GBI-30 6086) Berrytown: Organic kombucha (walter, sugar, tea, kombucha culture), berry puree (raspberry, blueberry, strawberry) (7.4%), probiotic (Bacillus coagulans GBI-30 6086) The packaging indicates the…
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Nutrient reference values vs nutrient intake in Australia
We all know we should be eating vitamins and minerals but not many know how much. Is there a gap between nutrient reference values vs nutrient intake in Australia? What are nutrient reference values? Nutrient reference values (NRV) are the recommended levels of intake of different nutrients, based on scientific evidence about food intake and health. The NRVs for Australia and New Zealand are expressed as a recommended daily intake (RDI) of each nutrient, which is the average amount of the nutrient that is required for the majority of healthy individuals. For some nutrients where the RDI could not be determined, the recommendation is based on the adequate intake (AI)…
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Recipe: Roasted fennel and lentil salad with radishes and citrusy dressing
Roasted fennel and lentil salad with radishes and citrusy dressing is a great dish for lunch or dinner. Its protein and fibre content will satisfy your appetite without packing on too much energy. This recipe is gluten-free and dairy-free and can be made vegan by omitting the eggs. Just make sure you are having enough protein in your day. This salad is also a great source of fibre. Lentils contain haem (plant-based) iron, which is less bioavailable than haem (animal-based) iron. Its absorption is enhanced if you have vitamin C or haem iron in the same meal, hence the lemon juice in the dressing. Other citrus options such as orange…
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Ultra-processed foods
Ultra-processed foods, a.k.a. energy-dense nutrient-poor foods, discretionary choices or junk foods dominate modern supermarkets. They represent a large proportion of the average dietary intake in developed countries and, not surprisingly, are linked with poor health outcomes. What are ultra-processed foods? The term “ultra-processed” foods refers to the NOVA classification and it’s based on the degree of processing of foods. This classification has 4 categories: unprocessed or minimally processed (such as grains, meat, fish, milk, eggs, vegetables, fruit, nuts and seeds) processed culinary ingredients (such as sugar, oils and butter) processed foods ultra-processed foods (1, 2) Processed vs ultra-processed foods Have you ever met someone that tries to justify their junk…
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Product review: The Complete Dairy
The Complete Dairy is an Australian brand of high protein milk. As discussed in my previous post, milk can be used as a sports supplement in part due to its protein content. The Complete Dairy high protein milk The Complete Dairy high protein milk is made using a cold filtration process which increases its protein content. At the same time, this process reduces the milk’s lactose content. As a result, this milk is suitable for people looking to increase the protein content in their diets and lactose intolerant individuals. This high protein milk comes in full fat and light varieties. Both are available in 1 litre bottles in the refrigerated…
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Milk as a sports supplement
Milk as a sports supplement? Why not! Milk is a relatively inexpensive source of many nutrients, which include protein, calcium, vitamins and minerals. Milks from different ruminants (e.g. cows, goats, water buffalo) have similar nutrient profiles. However, for the sake of this article we will be talking about cow’s milk as it’s the most available and commonly consumed. Nutrients in milk Milk and other dairy foods contain calcium, protein, B vitamins (including B2 and B12), vitamins A and D, phosphorus, potassium, magnesium, zinc and iodine. The table below shows average content for some nutrients of different types of plain cow’s milk (data from 1). A glass of milk has 8…
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Book review: Eat Like The Animals (Dr David Raubenheimer and Dr Stephen J Simpson)
Eat Like the Animals – What Nature Teaches Us about the Science of Healthy Eating is a fascinating book written by two brilliant scientists who are applying animal natural wisdom in human nutrition. The authors Although the authors tend to refer about themselves as “insect biologists”, they both have impressive careers and credentials. From their bios: “Professor Stephen Simpson AC is Academic Director of the Charles Perkins Centre, and a Professor in the School of Life and Environmental Sciences at the University of Sydney, and Executive Director of Obesity Australia.” and “David Raubenheimer joined the University in April 2013 as Leonard P Ullmann Chair in Nutritional Ecology.” You can read…
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Recipe: Zenzai (adzuki bean dessert soup)
Zenzai is a simple and comforting Japanese dessert made with adzuki beans, sugar and glutinous rice cakes (mochi). It can be described as a sweet bean soup great for the colder months of the year. Even though I grew up eating many variations of sweet beans such as “frejol colado” (black bean paste) eaten as dessert and as a filling in Chinese pastries, the adzuki bean paste in mochi, and my aunties’ treat made with canario beans (white beans similar to canellini) and sugar. During our trip to Japan last year we learned you can buy warm cans of sweet adzuki bean soup in many vending machines. We also came…
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The Health Star Rating System
The Health Star Rating System is a way of labelling food products in Australia to indicate their healthiness. Similar to energy ratings, health ratings are meant to guide consumers toward better choices. What is the Health Star Rating System? The Health Star Rating (HSR) labelling system was created by the Australian government in collaboration with industry, public health and consumer groups. It is being used voluntarily by manufacturers since June 2014 and reviewed every 5 years. Assigned ratings go from ½ star (least healthy) to 5 stars (most healthy), which are displayed on food product packaging. How is the Health Star Rating calculated? The HSR score is calculated as: baseline…
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Product review: Kooee! meat sticks
Kooee meat sticks are the better quality answer to cabanossi. Made with great quality Australian free-range meat and natural ingredients, these are great portable snacks for when you are on the go. Kooee! meat sticks Kooee! is a Tasmanian-based company that sells meat snacks such as jerky and meat sticks. Their products are made with Cape Grim free-range and grass-fed beef and free-range pork. Kooee! meat sticks are low in sugar and gluten-free and have a decent amount in protein. The sticks come in 5g packs that can be bought in 20-pack boxes or in 10-stick sample packs. Ingredients Free-range pork stick (classic): Australian free-range pork (95%), sea salt, black…
