Food
-
5 key strategies for effective weight management
There are many factors that contribute to weight gain, including physiology and physical activity. In this article you will find 5 key strategies for effective weight management in no particular order. While the strategies below do not guarantee immediate success, they will likely make a significant contribution in your journey to achieve sustainable weight management. 5 key strategies for effective weight management 1. Whole vs processed foods Eating more whole foods (e.g. vegetables, fruits, meat, poultry, fish, dairy foods, whole grains, legumes, nuts and seeds) as opposed to ultra-processed foods likely translates to greater satiety with fewer energy ingested. Whole foods are also less likely to spike blood sugar levels,…
-
Prawn and chorizo stew with rice and capsicum
This prawn and chorizo stew with rice and capsicum recipe is inspired by all the traditional dishes that combine seafood, rice and some sort of cured meat. This recipe is gluten- and dairy-free. If you don’t like prawns, you can substitute fish or other seafood, such as squid. If you don’t like or have chorizo, you can substitute any other sausage or even ham. If using uncooked sausage, make sure you cook it well when adding them to the pot.
-
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.
-
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…
-
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…
-
Recipe: Tahini pomegranate protein shake
This tahini pomegranate protein shake is a great post-workout drink, breakfast or snack for those keen on trying new flavour combinations. As written, this recipe is not super sweet. If you have a sweet tooth, feel free to use sweetened protein powder (e.g. vanilla) or add your preferred sweetener to taste. This recipe is gluten-free and can be made dairy-free depending on the protein powder you use. The nutritional information is based on True Protein whey protein isolate.
-
Recipe: Coffee tahini protein smoothie
Coffee protein smoothies are my favourite quick meal after morning workouts. While shaking protein powder into coffee is the quickest version, this coffee tahini protein smoothie is probably the tastiest. This recipe is gluten-free and can be made dairy-free based on the protein powder. I use True Protein WPI French Vanilla. I love how it tastes when mixed with coffee but you could use other flavours in this shake, for example: chocolate, salted caramel or natural. You can also mix 1/2 scoop of natural with 1/2 scoop of flavoured for a less sweet shake. Besides being a great post-workout shake, you can enjoy this drink as breakfast if smoothies are…
-
Gluten-free Anzac biscuits: A comparison
Anzac Day (25 April) is a remembrance day for the fallen Australia and New Zealand soldiers. As with many other holidays, there is a special treat associated with Anzac Day: the Anzac biscuit. Although Anzac biscuits are available year-round in grocery stores, you will see an increase right after the previous holiday (Easter). Anzac biscuits are made with wheat flour and rolled oats, which are not gluten-free due to contamination during growing and processing. Gluten-free alternatives are either made with other ingredients or uncontaminated oats. Very recently, there has been a change in recommendations regarding oats and Coeliac disease, by which uncontaminated oats may be consumed monitoring for symptoms. Some…
-
Reusing flavour
Healthy food does not need to be bland or expensive. Reusing flavour means taking advantage of the flavour that is already present in other foods instead of throwing it in the bin or down the drain. Reusing flavour Pickle juice Pickle juice is the liquid in which different jarred or canned vegetables are packed. These include pickles, gherkins, cornichons, jalapeños, pearl onions, giardiniera, tsukemono (Japanese pickles), etc. Pickle juice normally contains water, vinegar and seasonings. Some contain sugar, artificial colours and other additives, so read labels if this is a concern for you. How to reuse Fermented vegetable juice Similar to pickle juice, this is the liquid that comes in…
-
Gluten-free hot cross buns: A comparison
Easter is coming! Gluten-free hot cross buns: A comparison is a guide to some of the gluten-free Easter treat options available in Australia. Price Supermarket hot cross buns are cheaper than specialty ones. Some specialty bakeries offer different pack sizes, which means different price per unit. Product Pack size Price Price per unit Supermarket Coles Gluten Free Hot Cross Bun 3 $4.00 $1.33 Coles Gluten Free Chocolate Hot Cross Buns 3 $4.00 $1.33 Woolworths Free From Gluten Fruit Hot Cross Buns 4 $5.20 $1.30 Woolworths Free From Gluten Chocolate Hot Cross Buns 4 $5.20 $1.30 Woolworths Free From Gluten Apple & Cinnamon Hot Cross Buns 4 $5.20 $1.30 Specialty bakery…
