Blog
-
Recipe: Overnight oats
Overnight oats are a very popular breakfast because it cuts down on prep time. They are made by soaking oats in a liquid (usually milk) overnight. Overnight oats are superior to traditional porridge because: More than a recipe, this is a template you can follow to make overnight oats based on ratios. I like using milk and yoghurt as the wet ingredients and a ratio of 1:1:1 oats to milk to yoghurt. The recipe calls for 1/3-1/2 cup of each. If you are a smaller individual or have a smaller appetite, go with 1/3 cup. Ingredient recommendations About the toppings My personal preferences I normally make my overnight oats with…
-
Protein yoghurts
Protein yoghurts are the food industry’s response to the demand on higher protein in an already protein-containing food. What is yoghurt At its simplest, yoghurt is a fermented dairy product made by adding specific bacterial cultures to milk. While there are non-dairy yoghurt alternatives, we will be talking about dairy yoghurt in this article. Why yoghurt? I recommend regular yoghurt consumption to most of my clients. This is because yoghurt is a source of protein, calcium and probiotics. Adequate protein intake is fundamental for every aspect of life. Moreover, individuals who are highly active, who are looking to improve body composition or who need to mitigate muscle and/or bone mass…
-
Recipe: Greek lamb tenderloins with potatoes and salad
This recipe for Greek lamb tenderloins with potatoes and salad is simple and full of flavour. Best cooked in the BBQ but can also be made in the oven if you have a grill setting. Once in a while there are “new” cuts of meat that become available in butcher shops. This was the case with lamb tenderloins, which I had not come across until recently. Tenderloins are leaner cuts of meat, best cooked medium rare, so I figured I would keep things simple. This is a wonderful meal for the warmer half of the year. It is gluten-free and can be made dairy-free by omitting the cheese.
-
Sports drinks vs electrolyte supplements
If you are an athlete, a coach, or an exercise enthusiast you might have wondered what are the differences between sports drinks vs electrolyte supplements. Moreover, you might be interested in knowing if/when you need either in your life. Sports drinks vs electrolyte supplements – What are they? Sports drinks Sports drinks are, in their simplest form, a combination of water and easily absorbable carbohydrate (e.g. glucose) for hydration and fuel. However, some sports drinks do not contain water (as they come in powdered form), some contain extra ingredients (e.g. electrolytes, creatine, vitamins), some contain multiple type of carbohydrates for better absorption, and some contain no carbohydrate (i.e. sugar-free sports…
-
10 outstanding flavour combinations
Healthy food doesn’t have to be bland. In fact, the more flavour you bring to your meals, the more enjoyment you will get out of eating. 10 outstanding flavour combinations Below are 10 outstanding flavour combinations that I use over and over again. I encourage you to try these or come up with new and exciting ways of enjoying food. 1. Eggs and hot sauce This is my weekend brunch staple, eggs cooked any way (soft-boiled, fried or scrambled) with some sort of hot sauce. I always keep a variety of hot sauces in my fridge to match the overall vibe of the dish. 2. Avocado and vegemite I learned…
-
How to eat enough fibre
Most people agree that dietary fibre is important for health but not everyone knows how to eat enough fibre. Dietary fibre is present in different amounts in plant-based foods, including grains and cereals, legumes, vegetables, fruit, nuts and seeds. Individual foods have typically more than one type of fibre. Certain types of fibre have been identified as being beneficial for particular health conditions. Therefore, it makes sense to aim at consuming a wide variety of fibre-containing foods to consume a wide variety of dietary fibre types, which will in turn protect against a wide variety of health issues. Fibre requirements The Australian guidelines specify a target daily intake of 25g…
-
Recipe: Chicken salad with Brussel sprouts and avocado
This chicken salad with Brussel sprouts and avocado is a healthy yet filling lunch option for the warmer months of the year. This recipe is gluten-free and dairy-free. It can be make ahead and eaten as leftovers for a nourishing lunch. The best way to cook chicken breast for salads is sous vide. If you don’t have an appliance that allows you to cook sous vide (I use an Instant Pot Duo), the second best option is to poach the chicken breast. I recommend making your own mayonnaise, it is super easy and, in many cases, healthier than store-bought. If you prefer not to use mayonnaise, you can use plain…
-
Sports foods vs sports supplements
Do you know what is the difference between sports foods vs sports supplements? Which one will improve your performance? What are sports foods and sports supplements? Sports foods Sports foods are foods or drinks specifically formulated to meet sport-specific needs (1, 2). Despite they resembling regular foods, they are not meant to be consumed as the sole source of an athlete’s nutrition (1). Sports foods may be designed to provide one or more of the following: Despite the fact that some common foods now include some of the elements listed above (most notably, protein), they are not automatically considered sports foods. Sports foods include: These foods are designed to be…
-
8 ways to dress your salad
If you think you need to buy bottled salad dressings or learn how to make a vinaigrette in order to eat salad, you are wrong. In this article you will find 8 ways to dress your salad, which will help you up your vegetable intake. What are salad dressings? Salad dressings are often a combination of an acidic ingredient and a fat, often emulsified and seasoned with salt, herbs and/or spices. The acidic ingredient is usually a type of vinegar (e.g. red or white wine, apple cider, balsamic, rice) or citrus fruit juice (e.g. lemon, lime, orange). The fat is usually oil (e.g. olive, canola, sesame) because oils are liquid…
-
How to save money this Christmas
The festive season comes with extra expenses. Below are some tips on how to save money this Christmas for those on a budget. How to save money this Christmas Homemade vs bought Making food at home is usually cheaper than buying it. It takes preparation and work, but if saving money is important to you, plan on making most of the festive meals rather than going out. This also applies to festive baked goods and desserts, such as Christmas pudding, cookies and the popular pavlova. Cook something simpler Making Christmas meals special does not require spending money in expensive ingredients. For example, instead of sourcing a turkey, you could roast…
