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Product review: PBCo protein shakes
PBCo, formerly known as The Protein Bread Co, specialises on high protein, low carb products. Their PBCo protein shakes are a good alternative to similar powders in the market that contain sugar or artificial ingredients. PBCo protein shakes These protein shakes come in three flavours (banana, chocolate and vanilla) in 500g resealable bags, which equals 14.3 servings. Each serve contains 23g of protein that come from whey protein concentrate. The shakes are gluten free, low carb and contain vitamins and enzymes making them more digestible. They have no artificial colours, flavours or sweeteners (they’re sweetened with stevia). Ingredients Banana: Australian whey protein concentrate, vitamin blend (calcium carbonate, whey protein isolate,…
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Product review: Slendier konjac pasta and rice
As its name implies, Slendier is a brand of food products designed to help with weight loss. Slendier konjac pasta and rice come in different styles to suit your culinary needs. What is konjac? The dictionary tells us konjac is “the swollen underground stem of a herb that grows in parts of Asia and is often used for adding fibre to food, or the herb itself.” (1) Konjac is very low in carbohydrates and very high in a type of fibre called glucomannan, which is linked to several health benefits, including appetite control and digestive health. Slendier konjac range All Slendier konjac pasta and rice style products come in 2-serve…
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5 easy low-carb swaps
It is safe to assume you are either following a low-carb diet or you know someone who is. Either way, these 5 easy low-carb swaps can be useful when you are planning your meals for the week or a special occasion spread. 1. Rice Even though cauliflower rice does not absorb sauces or juices as well as regular rice, it makes a good low-carb substitute as a side dish for curries and stews. Bonus points: you will add to your daily vegetable intake. 2. Noodles or long pasta (e.g. spaghetti) Konjac noodles (e.g. Slendier) or spiralized zucchini make good substitutes for long pasta, but, once again, they won’t absorb sauces…
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5 misconceptions about keto
The keto diet has gone mainstream. You can tell by the amount of “ketogenic” products available in online and physical shelves, recipes in the internet and Google searches. The interest in keto peaked around the second week of this year in Australia (see graph below) and worldwide. However, many people still don’t know exactly how this diet work. Hence, I’ve compiled 5 misconceptions about keto. 1. I’m in ketosis because I eat “keto” Ketosis is “an abnormal increase of ketone bodies in the body” (1). The definition does not provide a specific target, but the usual recommended target range is 1 to 5 mmol/L. Eating “keto” does not guarantee you…
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Product review: Raw Earth sweetener
Raw Earth Sweetener Co. is a brand of non-caloric sweetener available in supermarkets. It’s advertised as a stevia and monk fruit natural sweetener that is “great for your taste buds and good for the soul”. The product comes in single-serve sachets and 200g canisters. It can be used in beverages, for cooking and baking. Ingredients Raw Earth sweetener contains erythritol, steviol glycosides [0.2%] and natural flavour (monk fruit extract or luo han guo 0.2%). Erythritol is a sugar alcohol made by fermenting glucose. It is 30% less sweet than table sugar but has 20 times fewer calories per gram (1). Steviol glycosides are naturally occurring sweeteners extracted from the Stevia…
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Recipe: Lamb kofta with roasted Mediterranean vegetables
Kofta are basically meatballs or sausages that can be made in several different ways depending on where in the World they are made. I like them made with lamb and either a Middle Eastern or Mediterranean twist. This recipe for lamb kofta with roasted Mediterranean vegetables is not only easy to make but also gluten-free, low-carb and highly customisable. You can swap the meat, spices and vegetables for whatever you have in hand.
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Product review: Slendier Ready To Eat Meals
Slendier is a brand of low carb “noodles” made of konjac, an Asian plant that has been used forever in Japanese cuisine. Slendier Ready To Eat Meals is a range that includes “pasta” and sauce in one package. The meals The meals currently in this range include a bag of “fettuccine” and a pouch of sauce. The sauce options (all tomato-based) are: organic Italian capers and olives, organic Italian basil and arrabbiata. All Slendier Ready To Eat Meals are low in carbohydrate, energy, fat and sugar, high in fibre, vegan and free from artificial colours and flavours. Ingredients Vegetable Fettuccine with Organic Italian Capers and Olives Sauce: konjac fettuccini (63%)…
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Recipe: Asian baked chicken wings
I realise Asian baked chicken wings is not a very descriptive dish name but bear with me. This recipe was inspired by a Peruvian dish called “chicharrón de pollo”. As you may or may not know, there has been a large influx of Chinese migrants in Perú, particularly between the late 1800s and the early 1900s. I tweaked the recipe to use chicken wings instead of breast and baked instead of fried. The wings have enough fat (and there’s a bit of sesame oil in the marinade) so they don’t need to be fried. Serve it with steamed or stir-fried vegetables of your choice.
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Recipe: Salmon with roasted Brussel sprouts, fennel and pesto
This is an easy recipe that combines some of my favourite things: crispy skin salmon, Brussel sprouts and pesto. This is a meal packed with healthy fats, including omega-3 from the salmon and monounsaturated fats from the extra-virgin olive oil. This dish is gluten-free and low in carbs. Feel free to swap the vegetables for your favourite ones or whatever you have available. I used Pecorino cheese (made from sheep’s milk) instead of Parmigiano Reggiano because I prefer its sharp taste, but you can use regular Parmesan. I also left out the garlic – I prefer using roasted garlic instead of raw in sauces but wanted to keep this recipe…
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Recipe: Savoury bliss balls
Savoury bliss balls are my kind of healthy treat. Even though I like looking at sweet treats such as brownies, cakes and regular bliss balls, I rarely want to eat them. I prefer savoury snacks most of the time. In case you don’t know, bliss balls are those golf-sized balls you see at counters in cafes and in the health food aisles in supermarkets (e.g. Bounce balls). They’re typically made with nuts and/or seeds, some sort of sweetener (e.g. honey, maple syrup, dates) and some sort of flavouring (e.g. cacao powder, matcha, vanilla extract, spices). Some incorporate protein powder and/or collagen to be treated as a post-workout snack. They can…
