arlenesway.com.au Loose weight with Arlene Normand

September 30, 2009

Gluten is making me ill

Filed under: Questions — Arlene @ 7:52 am

Question

I am an 18 year old student and I think that gluten is making me feel really ill and I have a lot of the symptoms.  However I was wondering if you could tell me how I can cut out bread, which is my major energy source and still find enough energy to get through a long day and keep up the energy to study.  My second question is that I cannot get rid of my big thighs do you have any advice? I walk a lot and I do pilates yet they don’t seem to do anything for them.

Answer

Gluten is a protein found in wheat, oats, rye, barley and triticale.  People that are gluten intolerant are coeliac.  You should have a blood test to determine whether you are gluten intolerant prior to omitting gluten from your intake.  It is a drastic step to omit gluten from your diet as it occurs as the ingredient in many foods from thickeners, pasta, breads – often your basic diet.  Frequently I see clients who assume they are gluten intolerant as they get bloating when eating bread, however when I reduce the quantity they eat they find the symptoms disappear.  You can replace bread (as a carbohydrate) with corn, potato or rice products.  These are now available at supermarkets and health food stores.  Fruit is an excellent source of carbohydrate to replenish your energy stores.  In answer to your second question – your thighs!  Are you at your ideal body weight?  If so, then it appears you are doing the correct exercise to firm your thighs.  Often your build is “pear shaped” which is actually healthier than   “apple shaped”.  You might have to accept the size of your thighs as it may you be your build.  You often cannot reduce the shape of your body without surgery, so you either have to accept your body shape or have liposuction.

September 29, 2009

I need to lose more weight

Filed under: Questions — Arlene @ 7:20 am

Question

I am 29 years old and I am 168cm tall.  Ten years ago I weighed 90kg, and I lost considerable weight through exercise.  I am getting married in 6 months time and want to weigh 60-62kg for my wedding, but my weight is stuck at 70kg.  I do 30 minutes of cardio exercise and 30 minutes of weight training three to four times a week.  What can I do differently to reach my goal?

Answer

You have done exceptionally well in losing 20kg and maintaining that loss.  You have a Body Mass Index of 24.8, which is within the normal range (normal 20-25).  Your gaol weight may be unrealistic for your body type.  The fact that you have maintained your 20kg weight loss for so long suggests that you have found a comfortable weight, and your body may resist attempts to lose more.  Muscle weighs more than fat, so pay more attention to your dress size than to your weight.  Try and forget about the numbers on the scale and take your measurements instead.  You can gradually increase your cardio exercise so that you are doing 45 minutes five days a week.  You may want to reduce your calorie intake by 200 calories per day – eat smaller dinners, but do not go on a crash diet, as many brides-to-be do.  Planning a wedding can be stressful; you want to have the energy to enjoy the whole function.

September 28, 2009

Filed under: Article — Arlene @ 5:02 am

BEING ACTIVE

Some people think you have to pound the pavement or work out at the gym to get any benefit from physical activity.  But being active doesn’t have to mean no pain – no gain, nor does it have to be something extra to fit in to your life.  There are many ways of incorporating more movement into your daily living, such as walking to the shop or taking the stairs.  Or you might like to take up an activity such as dance, yoga or Tai Chi, which are all enjoyable ways of working your muscles.

Remember that you only need a total of 60 minutes of moderate physical activity each day (eg by putting together 3 lots of 20 minutes), to improve your health.

Facts:

·      In the process of becoming more active, many people start to feel better about their bodies in a range of ways (eg due to feeling stronger, more flexible, fit or confident), while appearance or weight can become less important.

·      Poor body image can make people prone to over-exercise (in a bid to change their body quickly) or to avoid exercising (especially when it involves exposing their bodies in public).

·      Women who exercise primarily for weight or appearance concerns tend to have a poorer body image.

·      The desire to be bigger or more muscular can prompt over-exercising and/or steroid use in men.

6 Top Tips:

Remember that fit and healthy people come in a diverse range of body shapes and sizes.

Be physically active to improve your overall health and well-being rather than only to change your weight or shape.

Set realistic, flexible, sustainable and enjoyable goals which are based on your behaviours rather than your body (eg aim to walk 3 times a week, rather than aim to lose 3 kilos a week).

Don’t compare your physique, fitness or flexibility with others – go at your own pace, not someone else’s.

Remember that every body responds differently to physical activity depending on factors such as age, weight and gender.

No matter what your physique, your body will always derive some benefit from being active.

12 Top Benefits of being more physically active:

Helping you enjoy your body for what it can do, not just what it looks like.

Making daily tasks (eg walking up stairs) a lot easier.

Giving you time out from the demands of life.

Improving your strength, fitness, physical health and confidence which helps you to achieve what you want to in life.

Physical activity can help with concentration and mental alertness.

Physical activity can help us become more aware of the feelings of hunger or fullness.

Opening up a range of social and recreational activities which wouldn’t otherwise be available (eg bush walking, social tennis, walking from the car to a sporting event).  If we can find a physical activity that we enjoy, it can become a very pleasant part of life.

Helping you to manage stress.  Setting aside this time can be very nurturing for body and mind.

Boosting your mood and energy levels.

Increasing your flexibility and mobility.

Helping you sleep more soundly.

Improving metabolic rate and helps prevent weight gain.  Physical activity can increase basal metabolic rate for a considerable time after the actual activity finishes.  And lean body mass can replace some of the fat, which has been created through repeated dieting.

Beef stew

Ingredients (serves 4) 1 serve = 1 protein

2 tablespoons plain flour 600g chuck steak, trimmed, cut into 3cm pieces

2 Tsp olive oil 2 sticks celery, chopped

1 brown onion, chopped 1 carrot, peeled, chopped

2 tablespoons tomato paste 200g Swiss brown mushrooms, chopped

1 cup sweet red wine 2 cups beef stock

2 bay leaves 1/2 cup flat-leaf parsley leaves, finely chopped

mashed potato, to serve

Method

Place flour and salt and pepper in a snap-lock bag. Add steak and shake to coat. Heat 1 tsp oil in a saucepan over medium heat. Cook steak, in batches, for 3 minutes or until browned. Transfer to a plate.

Heat remaining oil in saucepan over medium heat. Add celery, onion, carrot and mushrooms. Cook, stirring, for 5 minutes or until tender. Add tomato paste. Cook, stirring, for 2 minutes.

Gradually stir in wine. Add stock and bay leaves. Bring to the boil. Reduce heat to medium-low. Return steak and any juices to pan. Cover and simmer for 2 hour or cook in the oven or slow cooker. Remove lid. Simmer, uncovered, for 30 minutes or until steak is tender. Remove bay leaves. Stir in parsley. Season with salt and pepper. Spoon mashed potato into shallow bowls. Spoon over stew and serve.

Strawberry & orange meringues

Ingredients (serves 4) 1 serve = 1 protein, 1 carbohydrate

175g reduced-fat fresh ricotta 125ml (1/2 cup) no-fat vanilla custard

1 tbs caster sugar 1/2 tsp finely grated orange rind

8 pavlova nests (Calais brand) 125g strawberries, hulled, washed, thinly sliced

Icing sugar, to dust 2 navel oranges, peeled pith removed segmented

Method

Place the ricotta, custard, caster sugar and orange rind in the bowl of a food processor and process until smooth.

Divide half the pavlova nests among serving plates. Spoon half the ricotta mixture evenly among pavlova nests. Top with remaining pavlova nests, ricotta mixture and strawberries. Dust with icing sugar and serve with orange segments.

Filed under: Messages — Arlene @ 5:01 am

When you eat better, you feel better. When you exercise regularly, you mood improves, which helps you stay on track with your healthier lifestyle.

Whenever you have thoughts that starts with ‘I have to I ought to I need to I should I ‘d better, change it to I want’ to or ‘I choose to’. Altering to a healthy lifestyle in a place full of negative temptations involves discipline and hard work. Set goals, make plans and look for the opportunities that can help you get the results you want in life.

Have a good week

Best Wishes

Arlene

www.arlenesway.com.au

Filed under: Questions — Arlene @ 5:01 am

Question

I understand that chia provides the body with lots of good. What is your opinion of this food/supplement?

Answer

Chia seeds are indeed a good source of omega-3 and omega-6 fatty acids, which may benefit your cardiovascular system by combating inflammation. They are also an excellent source of fibre: 30g of chia seeds, at 137 calories, provides 42 percent of the Daily Value for fibre (and 18 percent of the daily requirement for calcium). Though the tiny seeds are full of protein, that 30 gram serving provides just 4 percent of the protein daily requirement.

Question

Does honey have any nutritional value? How about anti-inflammatory properties, etc.?

Answer

Though different varieties of honey (depending on many factors, including what kind of plants the bees who make it have access to) have varying amounts of vitamins and minerals, those amounts are all quite small. Researchers have long tried to pin down honey’s anti-inflammatory properties, but I can’t find any evidence to suggest that eating honey reduces inflammation. However, it does appear to have antibacterial and other qualities that help wounds heal when honey’s applied topically. Honey has about 21 calories per teaspoon, while sugar has 15.

Question

I usually have dinner after 8pm because I work late. I am in bed two hours later. Will going to sleep with a full stomach make me gain weight?

Answer

Not necessarily. It is how much you eat, not when you eat, that determines whether you will put on kilos. It is a simple concept: If you consume more calories than your body uses, you will gain weight. If you eat fewer calories, you will lose. For many people, the problem with dining late is it’s easy to overeat; you’ve usually waited too long between meals, so you are ravenous. And when you get the bulk of your calories at one sitting instead of spreading them out over three or four meals, you trigger a large insulin surge. Every time you eat you release this hormone to help process fat, protein, and carbohydrates, but having too much in your blood at one time, such as after an extra large meal, can prompt your body to store fat. Maintaining this famine-then-feast pattern day after day can eventually lead to weight gain, even if you are active. To ensure that your late-evening meals aren’t adding centimetres to your waistline, eat regularly throughout the day so you don’t overdo it at night, and practice portion control. Try having a slightly larger late lunch, and a 100-150 calorie snack at around 6pm. Eating something every three hours will help keep your blood sugar levels stable and you don’t get hungry.

Question

I am slightly over 60 years of age and have managed to loose a few kilos recently (having put on too much weight when I retired).  I have gotten to 78kg and seem to be stuck there.  The weight is in excess of what it should be comparison to height, age, etc and I would like to lose a bit more. I walk regularly using my dog as motivation and regularly take quite a long uphill route but unfortunately Sam stays slim and I seem to be going nowhere despite having made a really good start.  Any solutions?

Answer

Unfortunately “age” is the enemy. Postmenopausal woman have a very slow metabolic rate, which implicates that you will have to increase your activity level and reduce your food intake. You should purchase a pedometer and ensure that you are doing at least 10000 steps each day. Try and eat six small meals a day as this keeps your metabolism working all day. Take a look at your portion sizes; you might be surprised at how much you are getting through in the course of what appears like “normal” meals. Aim at consuming approximately 1200calories each day. You should start losing 2-2.5kg per month.

Question

Through eating a low fat diet for the last year and a half and constant exercise daily I have managed to loose 45kilos, a great achievement. I still have about another 10 -15 kilos to lose but I have been on a plateau for the last 6 months. I have mixed up my exercise and not eaten anything I shouldn’t. It is getting very discouraging even though I would never gain all that weight back again. How do I kick-start again?

Answer

A low fat diet is not the only requirement to lose weight. The simple equation of energy intake versus energy expenditure will determine whether your body drops kilos. All calories count. One gram of carbohydrate has 4 calories, one gram of protein contains 4 calories, one gram of fat contains 9 calories and one gram of alcohol has 7 calories. Obviously fat is more calorie dense, however if you consume too many calories in any form, the excess calories when it is metabolised will be stored as fat by the body. We are often under the misapprehension that if a food is healthy it is OK to eat as much as we want. This is incorrect. Calories from all sources are handled in a similar manner by the body. Reassess your portion sizes, the choices you are making, and the total volume you are eating each day.

Question

I have just hired a treadmill for walking up to 5.8km and I have been trying to achieve 5-10 km on it a day. I walk to work every day also, but I am finding I am not getting short of breath when exercising on the treadmill. I am trying to lose around 8 kilos before summer and I am worried that by not getting my heart rate up high enough I will not lose weight?

Answer

A treadmill is a great investment, and you will really enjoy using it. 5-10km per day is sufficient exercise. Try increasing the speed as your fitness level increases. You might start jogging when you feel walking is not enough of a workout. It is not essential for your heart rate to go up as long as you are doing a longer distance with time as your fitness level increases. You are not likely to lose 8kg in two months. Set realistic expectations, otherwise you are setting yourself up for disappointment. Exercise is the one factor in weight loss, food consumption is the other. Ensure that you watch your portion sizes and the choices you make. A negative energy balance is the only path to successful weight loss.

Question

I want to lose 5-7kg, but I am confused. Should I be counting fat grams, carbs or calories?

Answer

Count calories. It is your most useful weight-loss tool, although it is definitely not something you should do forever. There is no reason to count fat grams or carb grams, the bottom line is, the number of calories you eat will determine whether you lose weight, gain weight, or stay the same. Even when you reduce your fat intake, it is still possible to consume way too many calories. In general, foods high in fat are often high in calories, but some high fat foods, such as nuts and avocadoes are nutritious, satisfying and heart-healthy. You do want to limit your intake of foods high in saturated fats (fatty meats and full-fat dairy products); those are the numbers to keep your eye on. Check food labels for the word hydrogenated, which indicates the presence of very unhealthy trans fats – common in fried foods and processed baked goods. Despite the popularity of low carb diets, there is no benefit to counting carbohydrates either. There are many calories in fried chicken or deep fried fish, but very few carbohydrates. Rather than tallying total carbs, focus on limiting empty carbs like lollies, biscuits, and instead loading up on unprocessed high fibre kind, such as fruits, vegetables, and whole grains. If you have no idea how many calories you are averaging a day, and most people don’t, it can be an eye opening experience to keep track for a week. Write down everything you eat and drink for a week and use a calorie counter to estimate your daily calorie intake. Then look for easy ways to cut calories, choosing a latte made from skim milk saves 100 calories. Still there is more to weight loss than just watching calories. Watch your portion sizes and eat a wide variety of foods – the less processed the better. Commence an exercise program as this not only speeds up your metabolic rate, but also makes you feel more positive about yourself and leading a healthy lifestyle.

Question

A year ago, I had gastric bypass surgery. The operation was a success: I used to weigh more than 125 kg, and now I am near my target weight of 65kg. The trouble is, my body has been my enemy my whole life. I have spent so much time cursing it, obsessing about it, wishing it were different. How do I learn to love what I have hated for so long?

Answer

Changing yourself on the inside can be much more difficult than changing yourself on the outside. By the time you are an adult your body image is deeply ingrained. To bring your perceptions of your body in line with reality, you will need to unlearn old practices and thinking patterns and adopt new ones. Observe your behaviour to see if you’re still engaging in habits like avoiding the mirror and wearing shapeless clothes. Because you are accustomed ti negative self-talk about your body – self-criticisms such as “I look so fat today” – you’ll need to start making more positive comments to yourself. Such remarks may feel forced or awkward at first, but they will soon come to seem natural. Then it is time to take your improving body image public. Try deliberately wearing clothing or engaging in activities that make you feel a little uncomfortable. Find ways of easing into these changes gradually, like wearing shorts around the house for a while before going outside. You may even begin to be able to celebrate your new shape: wearing body-conscious clothes, taking classes in dance or other forms of physical self-expression. In fact, exercise of any kind will help you keep the weight off and will boost your self-esteem and body image. Finally, keep in mind that your size large or small is not the most significant thing about you. Pay attention to other, more important aspects of your self-image, such as your intelligence, competence and caring.

Question

Is it true that it takes more calories to digest celery than the calories that celery contains?

Answer

Yes, it’s possible that digesting celery might burn more calories than the celery contains. But the overall effect is negligible at best, so eating lots of celery — which offers very little nutrition — won’t really help you lose much weight.

Question

I’ve finally got my food intake under control, am losing fat, and now have loose skin in the abdominal region hanging like broken Venetian blinds. What does it take to get rid of this loose skin?.

Answer

First, congratulations on gaining control of your diet and losing some fat! I have read quite a lot about saggy belly skin, as I’ve experienced the same thing. Most sources say that losing weight slowly reduces the likelihood your skin will sag, but once you’ve lost the weight, there’s not a lot you can do about the excess skin, particularly if you’re old enough that your skin has lost some of its natural elasticity. Plastic surgery — like a tummy tuck — would solve the problem, but most experts suggest waiting a while to see if your skin tightens up a bit on its own. Finally, strengthening your belly muscles won’t alter your skin but might make you look more trim.

September 24, 2009

Salad Recipes

Filed under: Salad — Arlene @ 2:52 am

Veggie Surprise

1 brown onion diced                               2 Tblsp olive oil

2 large potatoes, peeled and diced           2 carrots, diced

2 cloves garlic, crushed              1 cup diced pumpkin

1 cup diced sweet potato                        1 zucchini, sliced

1 head of broccoli cut into florets            ½ med head of cauliflower roughly cut

2 cups chicken/veg stock                       1 bay leaf

2 Tblsp tomato paste                              1 tsp oregano

½ cup low fat tasty cheese                     2 Tblsp parsley

In a large saucepan cook onion in olive oil for 3-4 minutes until soft.  Add remaining ingredients except cheese and parsley.  Simmer over low heat for 30-40 minutes, or cook covered in moderate oven (180 degrees) for 45 minutes.

Remove bay leaf, spoon into vegetable serving bowls and top with tasty cheese and chopped parsley.

Serves 4                       1 serve = 1 protein, 1 carbohydrate

Salade Nicoise

200g green beans trimmed, chopped                   250g cherry tomatoes halved

½ cup seeded black olives                                  2 lebanese cucumbers, sliced

1 medium red onion, sliced thinly             150g mesclun

6 hard boiled eggs                                              425g tin tuna in springwater, drained

Light Vinaigrette:       1 tsp olive oil; ¼ cup lemon juice; 1 clove garlic crushed; 2 tsp Dijon mustard

Boil, steam or microwave beans until just tender; drain.  Rinse under cold water; drain.

Make light vinaigrette

Place tomato, olives, cucumber, onion, mesclun and egg in large bowl with vinaigrette; toss gently to combine.  Divide salad among serving plates; flake fish over salad in large chunks.

Serves 4                       1 serve = 2 protein

Lemon Pepper Chicken with Zucchini Salad

1 Tblsp finely grated lemon rind              2 tsp cracked black pepper

1/3 cup lemon juice                                            2 tsp olive oil

4 single chicken breast fillets                              4 medium green zucchini

4 medium yellow zucchini                                   1 clove garlic crushed

4 green onions finely chopped                 1 cup coarsely chopped fresh parsley

¼ cup chopped fresh tarragon

Combine rind, pepper, 1 Tblsp of the juice and half of the oil in large bowl, add chicken; toss chicken to coat in marinade.  Cover until required.

Peel zucchini randomly, slice into thin strips diagonally. Cook zucchini slices, in batches, on heated lightly oiled grill plate (or grill or bbq) until browned lightly and tender.

Cook chicken on same grill plate until cooked through.

Meanwhile whisk remaining juice and remaining oil with garlic in large bowl.  Place zucchini, onion and herbs in bowl with dressing; toss gently to combine.

Serve chicken with zucchini salad.

Serves 4                       1 serve = 1 protein

September 23, 2009

Your weekly healthy eating plan

Filed under: Diet Menu — Arlene @ 3:22 am

Daily Allowance:
2 cups low fat milk
2 teaspoons fat (butter, oil, margarine, peanut butter, avocado pear)

Exercise requirement: 45 minutes of aerobic exercise per day (walk/swim/gym) Work out a plan to add a little more exercise to your life every day.  The exercise should be strenuous enough to make you a little breathless and to work up a sweat.  If you have any pain or are gasping for breath, you are overdoing it.

All foods must be tasty – add herbs and spices. Make use of condiments (sweet chilli sauce, soy sauce, oyster sauce, tomato sauce, BBQ sauce, mustard, chutney, pickles, pepper, Tabasco, curry)

Drinks: Diet cordial, diet soft drinks, unflavoured mineral water, tea, coffee, herbal teas, cocoa, Bonox/Bovril.

Day 1
Breakfast:

½ cup high fibre cereal
Morning tea:
1 kiwi fruit
Lunch:
2 cups Potato and Leek Soup
Afternoon tea:
1 orange
Dinner:
Steaks with Port and Pears with Sesame Bok Choy
Supper:
30 grams chocolate / 2 fresh dates

Day 2
Breakfast:

1 slice whole grain toast with tomato and black pepper
Morning tea:
1 small nashi pear
Lunch:
Toasted cheese (30g) and tomato sandwich
Afternoon tea:
1 corn on the cob (in microwave for 4 minutes)
Dinner:
Pork with Orange Ginger Sauce served with 2 cups steamed/stir fry vegetables
Supper:
Low-joule jelly

Day 3
Breakfast:

2 scrambled eggs with grilled tomato and mushrooms
Morning tea:
2 dried figs
Lunch:
Tuna and Green Vegetable Salad
Afternoon tea:
1 slice raisin toast with jam
Dinner:
120g grilled chicken with Asparagus and Rocket Stir Fry
Supper:
25g nuts and raisins

Day 4
Breakfast:

1 slice sour dough toast with chopped banana and drizzle honey
Morning tea:
1 cup strawberries
Lunch:
Roast beef (60g) with salad on 2 slices rye bread flavoured with mustard/pickles/chutney
Afternoon tea:
5 dried apricots
Dinner:
Chicken and Vegetable Stir fry
Supper:
1 jarrah hot chocolate/swiss miss/Cadbury lite

Day 5
Breakfast:

1 poached egg with 1 lean piece of bacon, grilled tomato and mushrooms
Morning tea:
12 cherries
Lunch:
Ham sandwich (2 slices whole grain bread, 60 grams lean ham, mustard, alfalfa sprouts, 2 slices tomato, 2 slices beetroot, grated carrot, shredded lettuce)
Afternoon tea:
1-cup watermelon cubed
Dinner:
150 grams grilled fish and 2 serves of vegetables
Supper:
1 Baked Bananas with ½ cup low fat custard

Day 6
Breakfast:

½ cup cooked porridge
Morning tea:
200g low fat yoghurt
Lunch:
Chicken salad (120g chicken, lettuce, tomato, carrot, beetroot, cucumber, alfalfa sprouts, bean shoots, ½ cup tinned corn, low joule dressing)
Afternoon tea:
1 small pear
Dinner:
Veal Marsala with 2 cups salad and low joule salad dressing
Supper:
1 cup rockmelon cubed

Day 7
Breakfast:

1 toasted English muffin and honey
Morning tea:
1 mandarin
Lunch:
Baked potato with 90g cottage cheese and 2 cups salad
Afternoon tea:
1 cup honeydew melon cubed
Dinner:
Honeyed Fish Kebabs with 2cups steamed vegetables
Supper:
1 jarrah hot chocolate/swiss miss/Cadbury lite

Chicken and Vegetable Stir fry
4 breast fillets, sliced        1/3 cup soy sauce
200g broccoli, chopped        1 Tblsp oil
150g green beans, sliced        1 small red capsicum, sliced
1 medium zucchini sliced        100g snow peas
1 tablespoon cornflour        2 tablespoon water
440g can unsweetened pineapple pieces

Combine chicken and sauce in bowl, mix well.  Boil, steam or microwave broccoli until just tender, drain.
Heat oil in large pan or wok, add undrained chicken, stir fry until lightly browned.  Add beans, pepper and zucchini, stir-fry 2 minutes.  Stir in broccoli, snow peas, undrained pineapple, bended cornflour and water.  Stir until mixture boils and thickens slightly.

Steaks with Port and Pears
425g pear halves in syrup        1/3 cup port
1 clove garlic            2 tsp chopped fresh chives
1 tsp grated lemon rind        4 beef eye fillet steaks
1 Tblsp oil                1 small beef stock cube, crumbled
1/3 cup water            2 tsp cornflour
2 tsp water, extra            1 tblsp chopped fresh chives extra

Drain pears, reserve a cup syrup.  Combine syrup, port, garlic, chives and rind in bowl.  Add steaks, cover, refrigerate several hours or overnight.
Remove steaks from marinade, pat steaks dry with absorbent paper, reserve marinade.
Heat oil in pan, add steaks, cook on both sides few minutes until well browned.
Add marinade, stock cube and water, bring to boil, simmer, covered, about 10 minutes or until steaks are tender; remove from pan.
Strain pan juices, return to pan, add blended cornflour and extra water.  Stir over heat until sauce boils and thickens.
Add 4 pear halves to pan, reserve remaining pear halves for another use.
Stir gently over heat until pear halves are warmed through.
Serve steaks with sauce and pears.  Sprinkle with extra chives.

Serves 4

Pork with Orange Ginger Sauce
4 pork butterfly steaks
1 tablepoon oil
MARINADE
1 tsp grated orange rind        1 cup orange juice
2 tblsp soy sauce            2 tsp brown sugar
1 tsp grated fresh ginger        1 clove garlic, crushed

Combine pork and marinade in bowl, cover, refrigerate 3 hours or overnight.

Remove the steaks from marinade, reserve marinade.  Heat oil in pan, add pork, cook until browned, add reserved marinade.  Bring to boil, simmer, covered, about 5 minutes or until pork is cooked through.  Serve pork with sauce.

Serves 4

Veal Marsala
1 Tblsp oil                4 veal steaks
1 onion chopped            250g mushrooms, sliced
¼ cup marsala            2 tsp cornflour
2/3 cup water            1 small chicken stock cube crumbled
1 Tblsp chopped fresh chives

Heat oil in pan, add veal, cook until lightly browned and tender; remove veal from the pan.
Add onion to pan, cook stirring, until soft.  Add mushrooms, marsala, blended cornflour and water, and stock cube.  Stir over heat until mixture boils and thickens; stir in chives.
Serve sauce over veal.

Serves 4

Honeyed Fish Kebabs
500g white fish fillets        12 cherry tomatoes
12 baby yellow squash        12 baby mushrooms

MARINADE
2 tblsp soy sauce            1 tblsp honey
1 clove garlic crushed        1 tblsp sweet sherry
1 tblsp lemon juice

Cut fish into 2 cm cubes.  Combine fish and marinade in bowl, cover, refrigerate several hours or overnight.  Drain fish from marinade, reserve marinade.
Boil, steam or microwave squash until just tender; drain.  Thread fish, squash, tomatoes and mushrooms onto 12 skewers.  Grill or bbq kebabs until lightly browned and cooked through, brushing occasionally with reserved marinade.

Serves 4

Tuna and Green Vegetable Salad
200g broccoli                lettuce
100g green beans, chopped        425g tuna, drained, flaked
100g snow peas                1 onion, sliced
2 medium zucchini, sliced

DRESSING:
Combine the following ingredients in jar, shake well:-
½ cup light olive oil            2 tsp grated lemon rind
¼ cup lemon juice                1 clove garlic, crushed
2 Tblsp fresh chives chopped

Add broccoli, beans to pan of boiling water, return to boil 1 minute, add peas, drain immediately; rinse under cold water, drain well.
Tear lettuce into large pieces.  Combine all ingredients in bowl.
Add dressing, mix gently.

Serves 4

Sesame Bok Choy
2 tsp cornflour            2 Tblsp water
2 Tblsp hoisin sauce        1 Tblsp oyster sauce
2 tsp soy sauce            2 tsp sesame oil
800g bok choy            1 Tblsp toasted sesame seeds

Blend cornflour with water in small jug.  Stir in sauces.
Heat oil in wok or large pan.  Stir fry bok choy and seed until bok choy is just tender.
Stir in sauce mixture; stir until mixture boils and thickens.

Serves 4

Asparagus and Rocket Stir Fry
750g asparagus            1 Tblsp olive oil
2 cloves garlic, crushed        1 red capsicum, seeded, sliced
2 Tblsp balsamic vinegar        2 Tblsp tomato paste
1 Tblsp water            125g rocket

Cut each asparagus spear into 3 pieces.
Heat oil in wok or large pan;  Stir fry asparagus, garlic and capsicum until almost tender.
Add combined vinegar, paste and water; stir fry until asparagus is just tender.
Add rocket, stir until just wilted.

Serves 4

Potato and Leek Soup
300g potato, peeled and cubed
1 onion, chopped                1 clove garlic, crushed
1 medium leek, sliced            2 chicken stock cubes
2 cups water                    375 ml evaporated skim milk
½ tsp dried thyme                pepper to taste
2 Tblsp fresh coriander, chopped

In a large non-stick pan, sauté potato, onion, garlic and leek until the onion is transparent (use a cooking spray or steam with some of the chicken stock if required).
Dissolve the stock cubes in the water and stir into the vegetable mixture.  Add the evaporated skim milk, thyme, pepper.  Bring to the boil, reduce the heat and simmer, covered until the potato is tender.
Blend till soup is smooth.
Serve hot and sprinkle with coriander.

Serves 4

Baked Bananas

6 large firm ripe bananas            1 cup sultanas
1/3 cup chopped pecan nuts        1 cup maple syrup
1 Tblsp rum (optional)            1 tsp vanilla essence
½ tsp cinnamon

Preheat oven to 180 degrees centigrade.
Spray a baking dish with non-stick cooking spray.  Peel bananas and place in the baking dish.  Scatter the sultanas and chopped pecan nuts into the dish.
Mix together the maple syrup, rum and vanilla essence, and pour over the bananas.  Sprinkle the cinnamon over the top and bake for 25 minutes, basting occasionally, until the bananas are golden.
Serves 6

EXCHANGES

Vegetables
Asparagus (10 stalks)        Capsicum (1 medium)
String Beans (3/4 cup)        Radishes (10 Medium)
Beetroot (1/2 cup)            Sauerkraut (1 Cup)
Cabbage (1 cup)            Eggplant (1 Cup)
Spinach (1 cup)            Onion (1 medium)
Tomatoes (1 large)            Chicory (10 small leaves)
Broccoli (3/4 cup)            Brussel Sprout (10)
Zucchini (1/2 cup)            Cauliflower (2/3 cup)
Mushrooms (1 cup)        Celery (4 stalk)
Pickled Cucumber (1 large)    Cucumber (1 cup)
Lettuce (2 cups)            Turnips (1/2 cup)
Carrots (1 cup)            Bamboo Shoots (1 cup)
Bean Sprouts (1 cup)        Chokos (1 cup)
Garlic  (free)            Pumpkin (1/2 cup)
Corn (1/4 cup)            Broad beans (1/4 cup)
Potatoes (1/4 cup)            Parsnips (1/4 cup)

Fruit
1 small Orange            1 small apple        1 small pear
1 small banana            1 mandarin            2 plums
2 dried apricots            3 passionfruit        2 dried figs
1 slice pineapple            ½ grapefruit            2 fresh dates rockmelon 1 cup cubed        honeydew melon 1 cup cubed
2 prunes                Grapes 12 medium
nectarine 1 small            papaya ½ medium
strawberries 1 cup            watermelon 1 cup cubed
Sultanas 1 tablespoon        10 cherries
Rhubarb 1 cup            1 small mango

Cereal Group
1 slice bread (approximately 30grams) –     white, pumpernickel, rye, wholemeal, multigrain
2 vita wheat crackers                2 Sao
2 Rice cakes                        4 Corn thins
½ cup cereal                        1 slice raisin toast
½ bagel                        1 slice cinnamon toast
1 sachet instant porridge

Protein Group
1 egg
100gram meat (mince, steak, hamburger patty, Veal, corned beef, roast beef, 1 lean lamb chop)
120-gram chicken – ideally the breast (no skin)
150 grams fish (fresh) – salmon, tuna, mackerel, John Dory, Barramundi, etc
100g tin salmon/tuna (in brine or spring water)
90 grams low fat cottage cheese
30 grams yellow cheese
60 grams ricotta
200gram low fat yoghurt
100g fruche lite
100 grams tofu
2 Tablespoons hummous/tehina
1 Tablespoon peanut butter
100 grams baked beans
25g nuts

Snacks
1 shortbread biscuit
2 morning coffee biscuits
2 ginger nut biscuits
2 Marie biscuits
2 wafer kitkat
2 lindor balls
1 tim tam
1 ice block
1 Jarrah/Swiss Miss/Cadbury Lite hot chocolate
½ cup ice cream
30 grams chocolate
120 ml glass wine once a day may replace a snack
1 biscotti

September 18, 2009

All calories are equal, right?

Filed under: Questions — Arlene @ 7:17 am

Question

If burning calories is the way to lose weight, and all calories are equal, why is it important to stay away from fat if you are just limiting the number of calories you are eating every day?

Answer

Nutrition should be foremost in your mind when thinking what to eat.  Weight control can be focused on within the context of eating a healthy diet.  The food choices you make can affect your health, energy level, exercise performance, and concentration.  There is no need to “stay away” from high fat foods.  Any food can be eaten in a healthy diet, provided you control the portion sizes and remember the word moderation. It is important to distinguish between healthy fats and harmful fats.  Olive oil for instance is 100% fat, however it is mostly monounsaturated fat, which is the healthy fat prevalent in the Mediterranean diet.  However, fat is calorie dense – 9 calories per gram, so you must be aware of how much you consume.  On the other hand, you should try and limit your intake of foods high in saturated fats and trans fats, the artery clogging fats that increase your risk of heart disease.  Saturated fats are found primarily in animal products such as meat, cheese and whole milk.  Trans fats are found in fried foods and commercial baked goods.  In many high fat foods – even nutritious ones like avocados – are high in calories and not especially satisfying because you are not getting a lot of fibre or volume.

Filed under: Fish — Arlene @ 1:16 am

Atlantic Salmon with Herb Crumble

2 x 150g Atlantic salmon fillets 1/3 cup stale white breadcrumbs

1 Tblsp lemon juice 1 Tblsp finely chopped fresh parsley

1 Tblsp finely chopped fresh chives 1 clove garlic crushed

Cook fish, skin side up, under hot grill for 5 minutes, turn.

Sprinkle with combined breadcrumbs, juice, herbs and garlic; cook for about 5 minutes or until cooked through and lightly browned. Serve with tossed salad if desired.

Serves 2 1 serve = 1 protein

Easy Salsa Fish Fillets

4 whitefish fillets (approx. 600 grams) Salt and pepper to taste

½ cup bottled salsa (mild or medium) ½ cup low-fat grated cheese

Preheat oven to 180 degrees centigrade.

Arrange fish in a single layer on a sprayed foil-lined baking pan. Season with salt and pepper.

Top each fillet with 2 tablespoons of salsa; sprinkle with cheese. Bake uncovered for approximately 25 minutes until golden. Fish should flake easily when tested with a fork

Serves 4 1 serve = 1 protein

Oriental Salmon

4 Salmon fillets 2 Tablespoons teriyake sauce

1 tablespoon lemon juice 1 tablespoon brown sugar or honey

1 teaspoon fresh ginger 1 clove garlic crushed

½ teaspoon Dijon mustard 2 shallots thinly sliced

Heat oven to 180 degrees centigrade.

Place salmon in an ungreased casserole.

Combine remaining ingredients except green onions. Spread over Salmon.

Place in oven approximately 20-30 minutes, until cooked as desired (some people prefer rare others well done).

Garnish with shallots. Serve immediately.

Serves 4 1 serve = 1 protein

Fish Fillets with Coriander Chilli Sauce

6 x 60g perch fillets 1 small onion thinly sliced

½ cup water ¼ cup dry vermouth

2 Tblsp lime juice 1 small fresh chilli, chopped finely

2 Tblsp sugar 1 tsp cornflour

½ red capsicum thinly sliced 2 green onions, cut into 5cm lengths

1 Tblsp finely chopped fresh coriander leaves

¼ cup firmly packed fresh coriander leaves, extra

Place fish in shallow ovenproof dish; top with brown onion. Pour over combined water, vermouth and 1 Tblsp of the juice; cover. Bake in moderate oven for about 15 minutes or until fish is tender.

Remove fish; keep warm. Strain and reserve liquid.

Place reserved liquid, chilli, sugar and combined cornflour and remaining juice in small saucepan.

Stir over heat until sugar dissolves. Bring to boil; simmer until mixture thicken. Stir in chopped coriander. Arrange fish, capsicum, green onion and coriander leaves on serving plate; drizzle with sauce.

Serves 2 1 serve = 1 protein

GRILLED FISH WITH TOMATO SALSA

2 teaspoons oil 4 x 150g white fish fillets

100g mixed baby salad leaves

TOMATO SALSA

1 small red onion, finely chopped 2 tomatoes, seeded, finely chopped

1/3 cup pitted green olives, chopped 3 anchovy fillets, chopped

1 tablespoon lemon juice 2 tablespoons chopped fresh basil

salt and pepper to taste

1. TOMATO SALSA. Combine all ingredients in a bowl; mix well.

2. Brush oil over a heated, grill pan; add fish fillets, cook for a few minutes on each side, or until cooked through.

3. Serve fillets on salad leaves with Tomato Salsa.

SERVES 4 1 serve = 1 protein

Grilled fish and lemon with olive salad

Try this fish with your favourite green salad and new potatoes or chunky fresh bread.

Ingredients

100g marinated chargrilled capsicum (not in oil), thinly sliced

1/3 bunch flat leaf parsley, chopped 1/2 cup pimento-stuffed green olives, sliced

1 cup baby rocket leaves, chopped 2 tablespoons capers, drained and chopped

4 firm white fish fillets (approx 120g each), such as gurnard or ling

2 lemons, cut into wedges cooking oil spray

1/3 cup sun-dried tomato pesto 2 teaspoons olive oil

1 tablespoon red wine vinegar

Instructions

Combine the capsicum, parsley, olives, rocket and capers in a large bowl and set aside.

Heat a chargrill pan (heavy pan with raised grill lines) over medium-high heat. Spray the fish and lemon with cooking oil spray. Place the fish into the pan and cook for 2 minutes. Turn and brush the top with pesto. Add the lemon wedges to the pan and cook for a further 2-3 minutes, or until fish is brown and cooked through and the lemon wedges are golden.

Drizzle the salad with oil and vinegar and gently toss. Divide the salad among serving plates, top with fish and lemon wedges and serve.

Serves 4 1 serve = 1 protein

Salade Nicoise

200g green beans trimmed, chopped 250g cherry tomatoes halved

½ cup seeded black olives 2 lebanese cucumbers, sliced

1 medium red onion, sliced thinly 150g mesclun

6 hard boiled eggs 425g tin tuna in springwater, drained

Light Vinaigrette: 1 tsp olive oil; ¼ cup lemon juice; 1 clove garlic crushed; 2 tsp Dijon mustard

Boil, steam or microwave beans until just tender; drain. Rinse under cold water; drain.

Make light vinaigrette

Place tomato, olives, cucumber, onion, mesclun and egg in large bowl with vinaigrette; toss gently to combine. Divide salad among serving plates; flake fish over salad in large chunks.

Serves 4 1 serve = 2 protein

Salmon with Dill and Caper Dressing

2 Tblsp low-fat sour cream 1 Tblsp tiny capers

2 tsp coarsely chopped dill 2 tsp horseradish cream

1 Tblsp lime juice 4 x 150g salmon fillets

Combine sour cream with capers, dill, horseradish and juice in medium bowl.

Heat oiled large pan; cook salmon until browned both sides and cooked as desired. Serve salmon with dill and caper dressing.

Serves 4 1 serve = 1 protein, 2 tsp fat

Salmon Steak Kyoto

4 Salmon Steaks – one per person

For the marinade:

1/3 cup soy sauce ¼ cup orange juice concentrate

2 tsp olive oil 2 Tblsp tomato sauce

1 tsp lemon juice ½ tsp prepared mustard

1 Tblsp prepared mustard 1 Tblsp spring onion minced

1 clove garlic, minced ½ tsp minced ginger root

In a shallow baking dish combine the marinade ingredients. Add the salmon and turn to coat each side. Cover and refrigerate for 30-60 minutes. Remove the salmon and reserve the marinade.

Pour the reserved marinade into a small saucepan. Bring to the boil for 1 minute. Lightly brush or spray the salmon with oil. Grill or bbq salmon until fish is tender and flakes with a fork, about 3-5 minutes each side, depending upon thickness of fish. Brush the salmon with the marinade once halfway through cooking.

1 serve = 1 protein

STEAMED FISH WITH INDIAN LENTILS

3/4 (150g) cup red lentils 2 tsp oil

4 medium onions, thinly sliced 1 Tblp grated fresh ginger

2 cloves garlic, crushed 3 tsp ground coriander

½ tsp ground turmeric ½ tsp ground fennel

2 tsp salt 1 ½ cups fish stock

4 boneless white fish fillets ½ cup chopped fresh coriander

½ cup low-fat plain yoghurt to serve

Add lentils to a medium pan of boiling water. Simmer, uncovered, for 5 minutes; drain.

Meanwhile, heat oil in a large pan, add onions; cook, stirring, for about 10 minutes or until well browned. Add ginger, garlic, spices, salt and lentils; cook, stirring, for a further 1 minute.

Add stock, bring to boil; place fish on top of lentil mixture. Simmer, covered, for about 5 minutes, or until fish is tender.

Serve fish over lentil mixture; sprinkle with coriander. Top with yoghurt.

Serves 4 1 serve = 1 protein, 1 carbohydrate

Filed under: Vegetables — Arlene @ 1:15 am

Greek Salad

1 head Romaine lettuce ¼ Spanish onion, thinly sliced

1 green capsicum, thinly sliced ½ cup radishes thinly sliced

1 large tomato cut into wedges 120 grams Feta cheese

¼ cup olive oil 1/8 cup lemon juice or wine

¼ tsp dry mustard vinegar

¼ tsp oregano salt and pepper to taste

½ can flat anchovies well-drained 8 Calamata olives

Wash lettuce and spin dry.

Place lettuce, peppers, radishes, olives and onion in a bowl. Crumble feta and add to salad.

Mix in blender garlic, lemon juice, mustard oregano, oil. Season with salt and pepper to taste. Pour over salad. Toss well.

Arrange anchovies like the spokes of a wheel over the top of the salad.

Serves 4 1 serve = 1 protein, 2 tsp fat

Grilled Chicken, Rocket, Pear and Parmesan Salad

300g skinless chicken breast fillet 120g rocket

1 punnet cherry tomatoes halved 2 medium pears thinly sliced

50g shaved parmesan cheese ¼ cup balsamic vinegar

Grill chicken until golden brown and cooked through. Remove, cut into slices and keep warm.

Arrange rocket in four serving bowls. Top with sliced chicken, cherry tomatoes and pear slices.

Top with Parmesan cheese and drizzle with balsamic vinegar.

Serves 4 1 serve = 1 protein, ½ carbohydrate

HEARTY VEGETABLE SOUP

2 teaspoons oil 2 onions, chopped

2 carrots, chopped 1 turnip, chopped

2 sticks celery, sliced 2 medium potatoes, chopped

2 zucchini, chopped 5 cups beef stock

1 x 400g can chopped tomatoes ½ cup small tube pasta

1. Heat oil in a large pan; add onions and carrots, cook for about 5 minutes. Add turnip and celery, cook for a further 3 minutes.

2. Add potatoes and zucchini, cook for a further 1 minute.

3. Add stock, tomatoes and pasta. Bring to boil; simmer, covered, for 1 hour. Season with salt and pepper.

Serves 4 1 cup = 1 carbohydrate

Couscous and Mushroom Casserole

1 cup couscous 2 cups water or vegetable broth

6 shallots chopped 1 red capsicum chopped

1 green capsicum chopped 2 cloves crushed garlic

2 tsp olive/canola oil 1 cup sliced mushrooms

1 cup canned chickpeas 1 medium carrot, grated

Salt and papper to taste ½ tsp dried basil

2 Tblsp minced fresh dill (or 1 tsp dried)

In a large saucepan sauté shallots, capsicum and garlic in oil until softened. Add mushrooms and sauté 3-4 minutes longer. Add water or broth and bring to boil. Stir in couscous along with remaining ingredients. Bring back to boil and simmer until all liquid is absorbed (5-10 minutes).

Serves 4 1 serve = 2 carbohydrates

NOODLES PRIMAVERA

2 tsps vegetable oil 200g button mushrooms, sliced

2 cloves garlic, crushed 1 x 425g can crushed tomatoes

Salt and pepper to taste

250g packet vermicelli egg noodles

1 bunch asparagus, trimmed, cut into 2cm lengths

1 cup frozen peas 3 cups small broccoli florets

1 cup loosely packed fresh basil leaves

Heat oil in a large pan; add mushrooms and garlic, cook, stirring, until mushrooms are soft. Add undrained tomatoes; bring to boil. Reduce heat; simmer, uncovered, for 5 minutes. Season with salt and pepper.

Meanwhile, add noodles to a large pan of boiling water; boil, uncovered, until just tender. Add asparagus, peas and broccoli to noodles in pan; boil for 1 minute. Drain noodles and vegetables well. Return to pan.

Add tomato mixture and basil to noodles; toss gently to combine.

Serve primavera topped with shaved Parmesan cheese.

Serves 4. 1 serve = 1 protein, 2 carbohydrates

PUMPKIN SOUP

1 teaspoon oil 1 large onion, coarsely chopped

2 cloves garlic, crushed 1kg Queensland blue pumpkin, peeled, coarsely chopped 1 litre chicken stock

2 cups water 1/4 teaspoon ground nutmeg

salt and pepper to taste 1/4 cup light sour cream

1 tablespoon chopped fresh chives

1. Heat oil in a large non-stick pan. Add onion and garlic; cook, stirring, until onion is soft. Add pumpkin, stock, water and nutmeg. Bring to boil; simmer, uncovered, for about 20 minutes or until pumpkin is soft.

2. Blend soup, in batches, until smooth. Return soup to pan. Bring to boil; season with salt and pepper.

3. Serve soup topped with sour cream; garnish with fresh chives.

Serves 4 1 cup = 1 carbohydrate

PUMPKIN SOUP

1 teaspoon oil

1 large onion, coarsely chopped

2 cloves garlic, crushed

1kg Queensland blue pumpkin, peeled, coarsely chopped

1 litre chicken stock

2 cups water

1/4 teaspoon ground nutmeg

salt and pepper to taste

1/4 cup light sour cream

1 tablespoon chopped fresh chives

1. Heat oil in a large non-stick pan. Add onion and garlic; cook, stirring, until onion is soft. Add pumpkin, stock, water and nutmeg. Bring to boil; simmer, uncovered, for about 20 minutes or until pumpkin is soft.

2. Blend soup, in batches, until smooth. Return soup to pan. Bring to boil; season with salt and pepper.

3. Serve soup topped with sour cream; garnish with fresh chives.

Serves 4

Ricotta and Rocket Cannelloni

2 spring onions, finely chopped 125g ricotta cheese

50g rocket or spinach leaves, blanched and roughly chopped

Fresh ground black pepper, to taste 2 tsp continental chopped parsley

1 fresh sheet lasagne 1 cup tomato pasta sauce

10g extra rocket for serving 20g shaved parmesan cheese for serving

Combine spring onions, ricotta and rocket or spinach leaves. Season to taste.

Cut lasagne into four. Cook sheets in a large pot of boiling water for 3 minutes or until tender, then refresh in cold water. Divide ricotta mixture evenly along the longest length of the sheet. Roll up to form a tube. Place I a 30cm x 18cm baking dish.

Pour tomato pasta sauce over cannelloni and bake at 180 degrees for 20 minutes or until heated through. Serve cannelloni topped with rocket and shaved Parmesan.

Serves 2 1 serve = 1 protein, 1 carbohydrate

Veggie Surprise

1 brown onion diced 2 Tblsp olive oil

2 large potatoes, peeled and diced 2 carrots, diced

2 cloves garlic, crushed 1 cup diced pumpkin

1 cup diced sweet potato 1 zucchini, sliced

1 head of broccoli cut into florets ½ med head of cauliflower roughly cut

2 cups chicken/veg stock 1 bay leaf

2 Tblsp tomato paste 1 tsp oregano

½ cup low fat tasty cheese 2 Tblsp parsley

In a large saucepan cook onion in olive oil for 3-4 minutes until soft. Add remaining ingredients except cheese and parsley. Simmer over low heat for 30-40 minutes, or cook covered in moderate oven (180 degrees) for 45 minutes.

Remove bay leaf, spoon into vegetable serving bowls and top with tasty cheese and chopped parsley.

Serves 4 1 serve = 1 protein, 1 carbohydrate

Moroccan chickpea soup

Ingredients

2 teaspoons olive oil 1 onion, finely chopped

1 large carrot, peeled, diced 2 sticks celery, trimmed, diced

2 cloves garlic, crushed 2 teaspoons Moroccan seasoning

2 x 400g cans chickpeas, rinsed, drained 400g can chopped tomatoes

2 cups salt-reduced vegetable stock (or chicken stock) and 1 cup water

black pepper, to season low-fat yoghurt, to serve (optional)

coriander leaves, to garnish

Instructions

Heat oil in a large heavy-based saucepan over a medium heat. Add onion, carrot and celery. Cook, stirring, for 5-6 minutes or until vegetables are soft. Add garlic and seasoning. Cook for 1 minute.

Add chickpeas, tomatoes and stock. Bring to the boil. Reduce heat to low, partially cover and simmer for 15 minutes. Set aside to cool slightly.

Place half the soup in a blender. Blend until smooth. Return to pan with remaining soup. Place over a medium heat, season with pepper and warm through. Ladle into bowls, top with a dollop of yoghurt (if using) and garnish with coriander.

Serves 4 1 serve = 1 carbohydrate

Pumpkin, Basil and Chilli Stir Fry

1 tsp peanut oil 1 brown onion, thinly sliced

2 cloves garlic, sliced thinly 4 fresh Thai chillies, sliced thinly

1 kg pumpkin, chopped coarsely 1 tsp grated palm sugar

250g sugar snap peas ¼ cup vegetable stock

2 Tblsp soy sauce ¾ cup loosely packed basil leaves

4 green onions, sliced thinly ¼ cup unsalted roasted peanuts, halved

Heat oil in a wok and stir-fy brown onion until browned and crisp. Drain on absorbent paper.

Stir fry garlic and chill in wok until fragrant. Add pumpkin and stir fry until browned all over and just tender.

Add peas, sugar, stock and sauce. Stir fry until sauce thickens.

Remove from heat. Toss basil, green onion and nuts through the stir fry until well combined. Serve topped with fried onion.

Serves 4 1 serve = 1 protein, 1 carbohydrate

RICOTTA FRUIT SALAD

500g chopped fresh pineapple 2 kiwi fruit, peeled, chopped

2 mangoes, peeled, chopped 2 peaches, chopped

2 plums, chopped 1 passionfruit

1 x 250g punnet strawberries, quartered

RICOTTA TOPPING
200g ricotta cheese ¼ cup icing sugar

½ cup low-fat mango-flavoured yoghurt 1 passionfruit

1. Combine pineapple, kiwi fruit, mangoes, peaches, plums and strawberries in a large bowl. Add passionfruit pulp; stir gently. Cover; refrigerate until serving.

2. RICOTTA TOPPING. Combine ricotta cheese, icing sugar, yoghurt and passionfruit pulp in a bowl; mix well.

3. Serve fruit salad with Ricotta Topping.

SERVES 4.

Roast Pumpkin and Goat’s Cheese Salad

750g peeled pumpkin, diced Vegetable oil spray

1 Tblsp olive oil 2 large onions, halved and thinly sliced

1 Tblsp brown sugar 2 Tblsp balsamic vinegar

Freshly ground black pepper 1 head butter lettuce

120g fresh goats’ cheese crumbled

Preheat oven to 200 degrees centigrade. Place pumpkin in a roasting dish and spray with vegetable oil spray. Roast for 30 minutes, until soft and golden.

Meanwhile, heat olive oil in a non-stick pan. Cook onion over medium heat for 3-5 minutes. Add brown sugar, balsamic vinegar and pepper. Cook until brown and syrupy.

Place lettuce leaves on plate. Top with the pumpkin, caramelised onions and goat’s cheese.

Serve 4 1 serve = 1 protein, 1 carbohydrate.

TOFU AND VEGETABLE STIR FRY

350 grams cauliflower, chopped 350 grams broccoli, chopped

250 grams asparagus, sliced 350 grams green beans, sliced

3 medium carrots, sliced 1 tablespoon olive oil

2 cloves garlic crushed 1 tablespoon fresh thyme

1 teaspoon cracked black pepper 375 grams firm tofu, cubed

2 medium onions, sliced 250 grams button mushrooms, sliced

½ cup dry white wine 1 vegetable stock cube

3 teaspoons corn flour 1 cup water

¼ cup grated parmesan cheese

Add cauliflower, broccoli, asparagus, beans and carrots t large pan of boiling water; boil, uncovered, 2 minutes, drain. Rinse under cold water; drain.

Heat oil in wok or large non-stick pan; stir fry garlic, thyme, pepper, tofu until tofu is browned lightly, remove from pan.

Add onions and mushrooms to same pan; stir-fry until onions are soft. Stir in vegetable mixture, wine, crumbled sock cube and blended cornflour and wate; stir over heat until mixture boils and thickens. Stir in tofu; serve sprinkled with cheese.

Serves 4 1 serve = 1 protein

Vegetable Fried Rice

You will need to cook about 1/3 cup long grain rice for this recipe.

1 clove garlic crushed 1 tsp finely grated fresh ginger

2 Tblsp water 1 medium carrot finely chopped

2 small zucchini chopped finely ½ red capsicum finely chopped

1 cup cooked long grain rice 2 Tblsp soy sauce

3 shallots finely chopped 2 Tblsp finely chopped fresh coriander leaves

Combine garlic, ginger and the water in wok or large non-stick frying pan; cook over heat until ginger is soft. Add carrot, capsicum and zucchini; cook for 5 minutes. Stir in remaining ingredients; stir over heat until heated through.

Serves 2 1 serve = 1 ½ carbohydrate

Older Posts »

Powered by WordPress