Have FUN with fruit!

by (Dietitian and Sports Dietitian)

Have FUN with fruit!

Fruit is a great natural source of vitamins, fibre and energy. The Australian Guide to Healthy Eating recommends that most people eat 2 servings of fruit every day. Try out the recipes for some new and different ways to eat fruit.

Strawberry and Kiwifruit Popsicles

Strawberry and Kiwifruit popsiclesTakes 5min + freezing time

Makes 6

Ingredients

· 6 plastic cups + 6 popsicle sticks (or an icy pole mould)

· 250g strawberries, hulled and sliced

· 2 kiwifruit, peeled and chopped

· 1 ½ cups orange juice

Method

Drop strawberries and kiwi fruit into each disposable cup or icy pole mould. Pour orange juice over fruit, add a pop stick to each cup and freeze until set. Run under hot water to remove from cup or mould.

Adapted from livelighter.com.au

 

Frozen yogurt layer cake

Frozen yoghurt layer cake

Takes 15min

Serves 12-16

Ingredients

· 250 g strawberries

· 16 tablespoons natural yogurt

· 250 g banana

· 250 g raspberries

· 250 g blueberries

· 250g blackberries or cherries

Method

Line a loaf tin with cling film. In a blender or food processor, blitz the strawberries with 4 tablespoons of yogurt. Pour the fruit mixture into the tin and place in the … read more »

‘Bring a plate’ Salad Options

by (Dietitian and Sports Dietitian)

It is coming into the Christmas season and with many parties coming up you may be asked to bring a salad or plate of food to share. Why not try one of these yummy dietitan approved salads!

Green Bean Salad with Basil and Balsamic

  • Prep time:10 minutes
  • Cook time:15 minutes
  • Yield:Serves 6

To save time, while the water is coming to a boil, prep the other ingredients.

INGREDIENTSbring a plate beans

  • 700g trimmed green beans, cut to 5cm long pieces
  • 1/2 cup finely chopped red onion
  • 2 Tbsp balsamic vinegar
  • 4 Tbsp olive oil
  • 3/4 cup chopped fresh basil leaves

METHOD

1 Soak chopped onions in water: Place the chopped onions in a small bowl of water. This will help take the edge off the onions. Let sit while you prepare the rest of the salad.

2 Blanch the green beans: Bring a large pot of salted water to a boil (2 Tbsp salt for 2L of water). Add the green beans to the water and blanch only for about 2 minutes or so, until the beans are just barely cooked through, but still crisp. Fresh young beans should cook quickly. Older, tougher beans may take longer.

 

3 Shock in ice water:read more »

Recipes for the sweet tooth

by (Dietitian and Sports Dietitian)

Coconut Lime Raspberry Chia Pudding

Serves 2

Ingredients:

  • 1 cup raspberries
  • 1/2 cup tinned lite coconut milk
  • 1/2 cup unsweetened almond milk or other milk
  • 2 tbsp chia seeds
  • 1 tbsp sweetened shredded coconut
  • 1 tsp of sweetener (try stevia, honey or maple syrup)
  • 1 tsp lime juice
  • 1 tsp lime zest

Directions:

Combine half the raspberries and the remaining ingredients in a large container. Mix well and close container. Refrigerate overnight or at least 5-6 hours.

Divide into 2 bowls or glass dishes, top with remaining berries and serve. Enjoy!

From skinnytaste.com and endorsed by our in house dietitian Cassandra

DELIGHTFULLY BAKED APPLES

TOTAL TIME: 30 minutes Serves 4

INGREDIENTS:

  • 2 large apples, cut in half
  • 2 tbsp butter, melted
  • 2 tbsp brown sugar, unpacked
  • 2 tbsp plain or gluten-free flour
  • 4 tbsp quick oats
  • pinch of cinnamon

DIRECTIONS:

  1. Preheat oven to 180ºC.
  2. Cut apples in half and remove core and seeds with a small pairing knife or spoon.
  3. In a small bowl combine butter, brown sugar, flour, oats and cinnamon. Spoon on top of the apple halves and sprinkle with cinnamon.
  4. Place on a baking tray and bake in the oven for 30 minutes.
  5. Serve warm

From skinnytaste.com … read more »

Healthy Breakfast Options

by (Dietitian and Sports Dietitian)

Looking for something yummy to mix up your breakfast routine but also want something healthy? We have you covered with these dietitian endorsed recipes below.

AVOCADO TOAST WITH LEMON AND KALE

TOTAL TIME: 15 minutes Serves 2-4

INGREDIENTS:Healthy Breakfast Avo Toast

  • 1 cup shredded kale (no stems)
  • 1/2 lemon
  • 1 teaspoon olive oil
  • 4 slices multigrain bread
  • 1 small avocado
  • 1/8 teaspoon cumin
  • 4 thin slices radish (optional)
  • 1 teaspoon chia seeds

DIRECTIONS:

  1. In a bowl combine the kale, olive oil and juice of 1/4 lemon.
  2. Massage with your hands for about 1 minute, until the kale softens.
  3. Slice the avocado in half, reserving 1/2 of one avocado for thin slices. Scoop the rest into a small bowl and mash gently with a fork. Season with salt, black pepper and juice from 1/4 of a lemon.
  4. Toast the slices of multigrain bread.
  5. Spread the avocado mash across the toasted bread, top with slices and sprinkle with cumin (more lemon juice if desired).
  6. Top each with the massaged kale, radish and chia, finish with pinch salt and black pepper to taste.

Recipe from skinnytaste.com and endorsed by our dietitian Cass

 

Skinny Green Tropical Smoothie
Serves 2

Ingredients:Healthy Breakfast Green Smoothie

  • 3/4 cup lite coconut milk
  • ¾ cup
read more »

Recipes for people with IBS

by (Dietitian and Sports Dietitian)

Irritable Bowel Syndrome (or IBS) can be triggered by environmental factors such as changes of routine, emotional stress, infection and diet can trigger an attack. Some people can also experience IBS from an intolerance to a group of carbohydrates called FODMAPs. A low-FODMAP diet might help to relieve your symptoms. This diet can be commenced with the help and supervision of an experienced dietitian. If you need to avoid FODMAPs give these recipes a try!

 

Spinach, Feta and Pinenut Omelette

This low FODMAP omelette is great for people with IBS. Make sure to add extra ingredients that you know you can eat!

(Makes 1 omelette)

The omelette:Spinach, Feta and Pinenut Omelette IBS Recipe
  •       2 large eggs
  •       1 tbsp milk (lactose free if required)
  •       A pinch of pepper
The filling:
  •       1 cup (38g) baby spinach leaves
  •       1/4 cup (34g) crumbled feta cheese
  •       1 tbsp (10g) toasted pine nuts
Method:
  1. Wilt the spinach in a lightly oiled pan and fold through the feta to warm. Set aside.
  2. Lightly whisk the eggs with milk and a pinch of pepper.
  3. In a non-stick frypan melt the butter over a moderate heat while swirling over the surface until it starts to sizzle.
  4. Pour in the egg mix and swirl the
read more »

Healthy Muffins and Fritters with Salsa

by (Dietitian and Sports Dietitian)

Vegetable Muffinsmuffins
As a dietitian I see a lot of people struggle to include vegetables in their diet. These muffins are a great way to mix and match your own favourite vegetables, or use up whatever produce you have left over. Plus, they’re delicious!

 

 

Makes 12 prep time 20min, cooking time 20min
Ingredients Method
1 cup of Self Raising Flour

1 cup wholemeal flour

½ teaspoon baking soda

¾ teaspoon of salt

¾ cup of grated cheese

½ cup of milk

3 eggs, lightly whisked

60g of melted butter

3-4 cups of vegetables*

1.      Preheat oven to 210c and thoroughly grease a 12 case muffin pan

2.      Sift flour and salt together in a large bowl. Add vegetables and cheese, toss to combine until all vegetables are well coated

3.      Whisk milk, eggs and butter. Pour mixture into the centre of the vegetable mix.

4.      Fold together until just combined. (overmixing may cause tough muffins)

5.      Spoon mixture into prepared tins and bake for 20 minutes or until an inserted skewer comes out clean.

* Here are some of my favourite vegetable combinations. But get creative, find your favourites!

·         Roast sweet potato, grated zucchini and

read more »