Food
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Book review: Gutfull by Dr Joanna McMillan
Gutfull by Dr Joanna McMillan is an audiobook with a wealth of information about how to keep a healthy gut in an easy to understand format. The author Dr Joanna McMillan is a nutritionist and dietitian born in Scotland. She is very well known in the Australian dietetics community and the general population as she is very busy with professional webinars, TV shows, etc. She is an author, nutrition consultant and ambassador for many food, nutrition and health organisations and food businesses. Gutfull by Dr Joanna McMillan This audiobook is structured in podcast format, i.e. divided in episodes rather than chapters. The episodes are short and, as mentioned before, in…
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How to eat healthy when travelling
Travelling can be challenging for maintaining healthy habits. Whether you are relocating or visiting a new location, it is always handy to know how to eat healthy when travelling. Before travelling Before heading to your destination, do a little research. If you know someone who lives or has been to where you’re headed, ask for recommendations. Otherwise, search on the internet for highly-rated restaurants, markets, grocers and supermarkets. If you don’t speak the language, make sure you install Google Translate in your phone to translate menus, food labels, etc. At your destination Check out what kitchen facilities are available at your accommodation. This includes refrigeration, cooking facilities, small appliances and…
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Recipe: Beetroot and quinoa bowls with chèvre and eggs
These beetroot and quinoa bowls with chèvre and eggs are delicious, nourishing and very filling. They are great for brunch but can be eaten any time of the day. This recipe is gluten-free, low in energy and high in protein and fibre. It is naturally low in glycaemic index, so can be enjoyed by individuals with blood sugar regulation issues, such as those with insulin resistance or diabetes. You can substitute the chèvre for your favourite dairy or plant-based cheese. Likewise, you can omit the eggs if you are a vegan, but make sure you add a good source of protein instead (e.g. lentils or chickpeas).
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Recipe: Octopus salad with quick chimichurri
This octopus salad with quick chimichurri is the perfect option when you want a tasty lunch that looks fancy and takes little effort to make. The preparation time for this recipe varies depending on how many shortcuts you use. I used three: I used pre-cooked octopus slices bought at my local Woolies. You can cook your own octopus if you prefer. For the quick chimichurri I used Bondi Heat Carolina Reaper chilli oil as it contains extra virgin olive oil, chilli and garlic. If you don’t have any available, you can use the same amount of extra virgin olive oil plus chilli flakes and minced garlic to taste. I used…
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Product review: Bondi Heat chilli oils
Bondi heat chilli oils are the perfect condiment for those who like a little (or a lot of) spice in their life. They are more versatile than what you may think. Bondi Heat chilli oils You may know Asian-style chilli oils which are delicious but sadly usually produced using poor quality oils and added sugar at the very least. They may also contain additives such as colours for that menacing bright red look. Bondi Heat, on the other hand, uses cold pressed extra virgin olive oil with no sugar or additives. The current line has 3 flavours: Carolina Reaper (hot), Peri Peri (medium) and Chipotle (mild) and comes in hip…
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Low calorie flavour boosters
If you are currently in lockdown, chances are you are not as physically active as usual. If you are concerned about gaining unnecessary weight but find healthy eating “bland”, the solution is to use low calorie flavour boosters. As discussed in a previous article, one way of lowering your energy intake is to cook your meals at home instead of buying takeaway. We have also seen that homemade salad dressings are likely healthier than store-bought ones, however they are not necessarily lower in energy. Balancing flavour and energy density is not difficult to achieve if you are familiar with certain ingredients and willing to experiment. Low calorie flavour boosters for…
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Product review: FroPro singles
FroPro singles are a healthier “ice cream on a stick” option for people looking for a frozen treat that doesn’t pack up the calories and keeps carbs and sugar low. FroPro singles FroPro singles are another product from the healthier ice cream manufacturer FroPro. These are Magnum-style ice cream on a stick covered in a hard chocolate shell. FroPro singles come in 3 flavours: Double Chocolate, Salted Caramel and Plant Based Vanilla. They are available at Woolworths supermarkets, often at a discounted price. Each box contains 4x 400ml sticks. All the flavours are gluten-free. The Double Chocolate and Salted Caramel flavours are milk-based and higher in protein than the Plant…
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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…
