Food
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Product review: Qetoe low carb pasta
If you like pasta, noodles and rice but want to lower your carbohydrate intake, Qetoe low carb pasta might be the answer for you. Qetoe low carb pasta Qetoe is an Australian owned company that has entered the market of low carb pasta/noodle products and rice. The products are made in China. These products use either konjac powder/flour or soybean flour to make them low carb. Except for the noodles, they are gluten-free. The pasta alternatives are also higher in protein and fibre than regular pasta. Qetoe products can be purchased online or in selected stockists. Ingredients Nutrition information The tables below show the nutrient content per suggested serving and…
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Recipe: Protein iced coffee
This protein iced coffee makes a great pre- or post-exercise drink with all the benefits of coffee and protein in one tasty beverage. As seen in the article Coffee and health, coffee may improve many aspects of health. When it comes to exercise, these potential benefits including metabolic, bone and neurological health. While a cup of coffee usually doesn’t contain enough caffeine to enhance athletic performance, it can certainly increase your alertness before a workout. It also has the potential to help with post-exercise muscle glycogen recovery. This recipe uses both milk and protein powder to achieve a great combination of protein content and taste. The protein will help counteract…
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5 ways to eat healthier
My top recommendation for people who want to improve their health is to cook most of their meals. However, this is just 1 of 5 ways to eat healthier. Keep in mind no one strategy works for everyone and there is no reason for you to marry to one strategy for the rest of your life. Circumstances change, and you should be able to change and adapt with them. As usual, my suggestion is to try different things and see what works for you at the present moment, and what may work for you under different circumstances. 5 ways to eat healthier 1. Cooking most of your meals This is…
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Recipe: Shortcut shakshuka
Shakshuka is one of the greatest gifts of Middle Eastern cuisine to the world. This shortcut shakshuka uses a couple of “cheat” ingredients to make it as quick as it possible without sacrificing taste. In case you don’t know, shakshuka is a breakfast dish of eggs cooked in a chunky tomato-based sauce. Common ingredients in the sauce, besides tomatoes, include onions and capsicum. There are also green shakshukas made, obviously, with green vegetables and herbs. These are often less saucy and more hash-like. Besides eggs, there are many other toppings or add-ins such as cheese, sausages, chickpeas, mushrooms, lentils, eggplant, fresh herbs, and a big etcetera. Shakshuka is usually eaten…
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How to create an energy deficit
If you have a weight loss goal for health or athletic reasons, you might need to eat less. While eating smaller portions is an option, this post will show you how to create an energy deficit without sacrificing satiety and nutrition. How to create an energy deficit 1. Cook most of your food (or buy low energy pre-made meals) Foods from restaurants and takeaway shops are usually higher in energy than home-cooked meals because they rely on large amounts of energy-dense ingredients mainly for taste purposes. Many of these ingredients are cooking fats and oils, which are very energy dense. Cooking most of your food allows you to control how…
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Roasted broccoli, lentil & corn salad with miso dressing
This roasted broccoli, lentil & corn salad with miso dressing is a great salad or side dish for the cooler months. This recipe is gluten-free, dairy free and vegan. It does contain some protein from the lentils but I recommend you add more protein to make it a meal. My personal favourite is eggs, but you can add tofu as a vegan option. Shichimi togarashi is a Japanese condiment that usually contains chilli powder, citrus zest and sesame seeds. If you don’t have it you can sub regular chilli flakes plus sesame seeds, or just sesame seeds if you don’t like spicy food.
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Carbohydrate for sports
The use of carbohydrate for sports has been well-known for several decades. The amount and timing of carbohydrate intake depends on many factors, including the duration, intensity and type of exercise. Roles of carbohydrate in sport As seen in the previous article, the main role of carbohydrate in the body is the production of energy. During exercise, this can translate to: In the time between training or competition bouts, carbohydrate intake is important to: The amount of carbohydrate an athlete requires during and around exercise depends on several factors: It is important to mention the fact that the individual factors listed above can change with habits. When it comes to…
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Recipe: Pesto pasta with vegetables and fish
I love pesto on anything: pasta, warm salads, frittatas, etc. This pesto pasta with vegetables and fish is not only delicious but easy to make and highly nutritious. I recommend using pulse/legume pasta for added fibre and protein, and lower glycaemic index. As a bonus, it is gluten-free. There are a few different brands available in supermarkets (e.g. San Remo, Barilla). We have been using Slendier fettucine lately but choose the brand and shape you like. There are a few unorthodox ingredients in this pesto: baby spinach in addition to basil (a nod to Peruvian-style pesto), sunflower and pumpkin seeds instead of pinenuts, Pecorino instead of Parmesan and garlic powder…
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Recipe: Pumpkin and lentil soup with tahini drizzle
Soup season is here! This pumpkin and lentil soup with tahini drizzle is economical and can be put together in record time if you do some prep ahead of time. This soup is dairy-free, gluten-free and vegan. I recommend adding more protein (there is some in the lentils but not enough); my choice is boiled eggs, but you can add more legumes or tofu to keep it vegan. The flavour profile of this recipe is relatively plain to allow for customisations. Feel free to add your spices of choice, e.g. cumin, coriander, paprika, za’atar.
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How to add heat to your food
If you like hot (spicy) food and/or want to get more adventurous with chillies, here is your guide on how to add heat to your food. Spicy vs hot Many people use the word spicy to describe food that is hot due to the addition of chillies. This term might get confusing if you consider there are foods that are heavily spiced sometimes get labelled as “spicy” as well. How to add heat to your food Heat is normally added by the addition of chillies, although some spices such as black pepper and ginger can also introduce a bit of heat to meals. However, this article will focus on chillies…
