Tag: nutrition

5 easy hacks to help prevent weight gain this Christmas and New Year!

Delina

Did you know that 50% of peoples annual weight gain occurs over the Christmas holiday season? Christmas and New Year are loads of fun where we socialise, eat and drink and generally have a good time. Here are some simple nutrition and exercise hacks that can help prevent the post-prandial paunch. Eat a protein rich snack: Eat something rich in protein before you eat a high sugary or carbohydrate meal, snack or dessert as it can curb your appetite leading you to eat less. Protein will slow down the blood…

Getting through the “Silly Season”

Delina
Silly Santa

Healthy food substitutes for common ingredients As Christmas is approaching we can start to panic about parties, gift baskets, alcohol and snack foods being readily available. We may have worked hard to be healthy and then it all goes out the window once the drinks and snacks start to flow. Socialising is important and most likely inevitable and there is a good chance that we will most likely over indulge. To stay on track in the silly season here are a few tips to help you substitute more processed foods…

Zucchini (Courgette)

Delina

The humble zucchini is often underestimated as a vegetable and used as an after-thought, yet it is highly nutritious, low in calories and makes a great addition to the diet. Zucchini has a high water content, high in both soluble and insoluble fibre and is low in calories. This means it makes us feel fuller for longer without the added calories when we are trying to lose weight or choosing to eat a lower carbohydrate diet for a variety of reasons. Zucchini contains an outstanding source of manganese and vitamin…

Pumpkin – 6 reasons why it is such a great addition to our diet

Delina

Did you know how healthy pumpkin is for you? Besides the obvious reason to eat pumpkin – it’s delicious taste- lets delve in to why it can help optimise your health. Feeling fuller-Pumpkin helps us to feel fuller: one cup of mashed pumpkin contains 50 calories and 3 grams of dietary fibre. We know the benefits of fibre help to make us feel fuller for longer and can assist in weight loss and management. Vitamin A (in the form of beta-carotene)- Pumpkin is high in beta-carotene, vitamin C and Vitamin…

Shitake Mushrooms

Delina

The benefits of mushrooms are numerous. Each variety of mushrooms provide a host of different healthful and medicinal properties. The shitake mushroom may help to fight cancer cells and infectious disease, boost the immune system, promote brain function, and serves as a rich source of B vitamins and vitamin D. Other shiitake health benefits include its ability to aid weight loss, support cardiovascular health, improve energy levels and reduce inflammation. Shiitake mushrooms have a woody flavour and meaty texture; they can be purchased dried, cooked or raw. Add shiitakes to…

Coconut Chickpea Curry

Delina

(vegan and gluten free) Recipe by Jessica in the Kitchen Ingredients 2 tablespoons coconut oil 2 mediums yellow onions/1 large red onion, sliced 14 ounces/400g fresh tomatoes, diced (if using canned, drain the tomatoes) sea salt & ground black pepper, to taste 16 ounces/454g can chickpeas, drained 3 garlic cloves, minced 1 ½ tablespoons garam masala 1 teaspoon curry powder 1/4 teaspoon cumin 13.5 ounces/383g can coconut milk 2 teaspoons coconut flour 1 small lime In a deep pot over medium high heat, add the coconut oil. Directions Add in…

Korean Tofu Tacos

Delina

Recipe by Jeremy Dixon – Revive CafĂ© Auckland Makes 3 x 3 taco serves 9 soft corn tacos 680g (24oz) tofu very finely chopped 2 teaspoon oil SOY MARINADE 4 tablespoons tamari or soy sauce 2 teaspoons chilli puree or freshly chopped chilli 2 teaspoons ginger puree or finely chopped ginger 4 tablespoons lime or lemon juice 2 cloves garlic crushed or chopped 1 tablespoon honey or date puree FILLING 4 cups iceberg lettuce sliced very finely 1 cup fresh coriander (clinatro) roughly chopped 2 spring onions (green onions) finely…

Cream of Broccoli Soup

Delina

Consuming fruits and vegetables of all kinds has long been associated with a reduced risk of many lifestyle-related health conditions. Many studies have suggested that increasing consumption of plant foods like broccoli decreases the risk of obesity, diabetes, heart disease, cancer and overall mortality. It may also promote a healthy complexion and hair, increased energy, oestrogen metabolism and overall lower weight. Broccoli is a great source of vitamins K and C, a good source of folate (folic acid) and also provides potassium, fibre. Vitamin C – builds collagen, which forms body tissue and bone,…

Portobello Mushrooms

Delina

By Dr Mercola It’s established that mushrooms are a fungi, but they’re sometimes placed in the vegetable category even though they have a protein profile similar to meat, beans, or grains. Low in saturated fat and cholesterol and high in fibre, Portobello’s are an excellent source of copper, which your body needs to produce red blood cells and carry oxygen through your body. They also offer three important B-complex vitamins: riboflavin for maintaining healthy red blood cells; niacin for supple skin and properly functioning digestive and nervous systems; and pantothenic…

Butternut Fritters

Delina
fritters

Here is a delicious and nutritious plant based recipe that is easy to make and can be served for breakfast, lunch and dinner! Spinach and Butternut Fritters with Moroccan Tomato Sauce (gluten free and vegan) 2 cups of grated butternut pumpkin 2 cloves crushed garlic 1 onion diced finely 1 Tablespoon oil 140g baby spinach 1 Tablespoon curry powder 1 cup chickpea (besan) flour 1/2 cup coriander chopped roughly 1/2 teas salt 1 Tablespoon honey or date purĂ©e 1. In a pan sautĂ© the pumpkin, garlic and onion and oil…