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Recipe: Green shakshuka
Green shakshuka is a tasty variation to the traditional tomato-based Middle Eastern breakfast dish. It is a great way to get a few serves of vegetables during the first half of the day. The beauty of green shakshuka is that you can use any green vegetables and herbs you have in hand. In that sense, it’s a lot more customisable than the original version, in my opinion. This recipe is gluten-free and low-carb. It can be made dairy free by omitting the cheese or using a plant-based one. Serve it with your choice of bread. I used some outstanding gluten-free pita from Nonie’s Food.
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Product review: Denada ice cream
Denada ice cream is another healthier treat alternative for those following a low carbohydrate or keto diet. Some flavours are also vegan. Denada ice cream Denada ice cream comes in colourful 475ml tubs. They contain (mostly) natural ingredients and no added sugars. They are sweetened with xylitol and are low in carbohydrates and sugar and gluten-free. A couple of their flavours are also dairy-free and vegan. There are currently 8 flavours which you can find in Coles and other smaller supermarkets (such as IGA and Foodworks) and health food shops. Check Denada’s website at the bottom of this page for more information about stockists. Not sure if this is the…
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Fibre in food
As seen previously, dietary fibre is generally good for health and can even be useful to athletes wanting to improve body composition. Fibre in food is present in different quantities so it’s good to know which foods have higher contents. Fibre in food As seen previously, fibre is present in many plant foods, including vegetables, legumes (e.g. lentils, beans, chickpeas), fruits, cereals, nuts and seeds. The exact amount of total fibre and the types of fibre contained in each food depend on the actual food. Most food databases and nutrition information panels contain the total amount of fibre rather than the amount per type (e.g. soluble, insoluble, resistant starch). In…
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Recipe: Oven-roasted pork ribs with bourbon BBQ sauce and red cabbage slaw
Oven-roasted pork ribs with bourbon BBQ sauce and red cabbage slaw is an easy meal that requires a little bit of time but not much work. The Mexican-inspired slaw brings brightness to the dish. Unlike most store-bought BBQ sauces, this homemade version is low in sugar and just as tasty. You can make the sauce alcohol-free by omitting the bourbon. The recipe calls for smoked salt but you can use regular salt if you don’t have any. The bourbon and the smoked paprika should contribute enough smokiness to the dish. Finally, you can cook the ribs in a slow cooker if you have one. It should take 7-8 hours in…
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Product review: Carman’s Super Seed & Grain crackers
Carman’s Super Seed & Grain crackers have been a favourite healthy snack in my household for a while. Because they are gluten-free, vegan, low in FODMAPs and carbohydrates, they are a great alternative for a variety of people. Carman’s Super Seed & Grain crackers Each box contains a re-sealable plastic container with 21 crackers. The suggested serving size is 27g or 7 crackers. The currently available flavours are Rosemary & Sea Salt, Pepita & Poppy Seed, Seven Seeds & Cracked Pepper. As mentioned at the top, these crackers are gluten-free, vegan and low-carb. They are also certified low FODMAP by Monash University which means one serve of the crackers is…
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Product review: YoPRO frozen dessert
YoPRO frozen dessert is a high protein treat with no added sugar from the makers of my favourite high protein yoghurt. YoPRO frozen dessert YoPRO frozen dessert comes in packs of 4 individually wrapped items in the “ice cream in a stick” format. Each serve contains 540 ml of frozen goodness, 105-109 kilocalories (depending on the flavour), 10 grams of protein, no added sugar and no artificial sweeteners. You can find them in the frozen section of Coles supermarkets. The current available flavours are: Mint Chocolate, Salted Caramel, Berries & Cream, and Chocolate Mocha. Ingredients Below are the ingredients lists for a couple of flavours. Note that despite YoPRO is…
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How to eat more vegetables
According to the Australian Dietary Guidelines, adults should eat about 5 serves of vegetables for good health (1). However, only 7.5% of the adult population manage to meet their recommended target (2). Part of the problem is that some people don’t like vegetables, but it’s also true that many people don’t know how to eat more vegetables. How many serves of vegetables For most of the population from the age of 9, the recommended number of serves is around 5 serves per day. This varies based on gender (males need more) and life stage (pregnant and lactating women need more). Likewise, more active individuals, such as athletes, need more. The…
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Product review: Hart & Soul recipe bases
Hart & Soul recipe bases are one of the newest products from the manufacturers of my favourite shelf-stable soups. These recipe bases will help you get dinner on the table in record time. Hart & Soul recipe bases These are the current The Hart & Soul recipe base ranges: Butter Chicken, Green Curry, Moroccan Tagine, Pad Thai, Massaman Curry, Laksa, Nasi Goreng, Panang Curry, Rendang Curry, Tikka Massala, Red Curry, Satay Curry, Stroganoff, Teriyaki Stir Fry. All of them come in 80g sachets that make 3-4 servings, with the exception of the Laksa which makes 2-3 servings. All of the bases are refined sugar free (but not sugar free!), gluten…
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Product review: Activate Foods
Activate Foods is a meal delivery service in NSW offering healthy gluten-free portion-controlled meals for people who don’t have time to cook. Activate Foods Activate Foods is a food delivery service based on the Central Coast of NSW. They deliver to the Central Coast, Sydney and Newcastle on Mondays. The company works with a dietitian, ensuring appropriate portion sizes and detailed nutrition information. The meals All Activate Foods are gluten-free and menus change slightly week to week. You can choose from a selection of fresh and frozen meals, which include salads, hot meals, soups, breakfast items, snacks, bread and fermented vegetables. Some meals are available in family size trays. Special…
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Energy density vs nutrient density
When assessing whether a particular food is beneficial for you or not, energy density vs nutrient density is an important consideration to make. In general, you should seek out nutrient density for health. Energy density Density is a physical property of matter that describes the relationship between mass and volume (density = mass / volume). However, when talking about energy density, we refer to energy (kilocalories or kilojoules) / volume. Therefore, energy dense foods are those that pack a lot of energy in a small volume. Energy dense foods are often high in fat (because fat is the macronutrient with the most energy per gram: 9 kilocalories or 37 kilojoules)…
