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My Facourite Festive Treats

12/4/2017

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My Favourite Christmas Treats

Well, it's hard to believe but it's that time of year again. Yep, Christmas is a little over two weeks away (how did that happen!) and our social calendars are brimming over with catch ups and work parties. Plus there's presents to give and food to prepare. Phew, life can get a little busy and it's easy to wonder how you are going to get everything done. So if your scratching your head wondering what to make or what present you can give I have a few ideas few you. I've put together a list of my favourite sweet treats from bloggers around the world to help get you to Christmas Day feeling a little less stressed. You can breathe a little easier knowing you have just the recipe for your next get together OR the perfect, most delicious present for friends.

I love giving food as a present and for so many reasons. Let's face it, we live in a time of excess. We buy too much, often it's things we don't need and little thought goes into it. Christmas can be the penultimate time for this. The thing about food is that not only do we make its with love, it's a gift of love. When we cook a little of our heart and soul goes into it. It's also the perfect way to avoid the excess that so often goes with Christmas. And who doesn't love being given some beautiful food to share with others. To me, that's what this time of year is really all about. Sharing food and love with those you care about most.

So here they are, my favourite Christmas treats. I would love to hear if you have any other healthy recipes that are your go to for Christmas time or you give every year. Let's share some of the food love around:)

Wishing you all a safe, happy and healthy Festive season and a wonderful 2018.

​Lindy xxx
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CHRISTMAS GINGER BREAD

Preheat oven to 160c (320F)
You will need, a mixing bowl, something to melt butter in, oven trays with baking paper lining them. A hungry mouth.  
Ingredients
  • 1 tbs ground ginger powder
  • 1 egg lightly beaten
  • 60g melted butter*
  • 1/2 tsp mixed spice powder
  • pinch of sea salt
  • 1/2 cup pure maple syrup
  • 1/2  tsp baking powder
  • 1 cup brown rice flour
  • 1 cup besan (chickpea) flour
*I used butter in this recipe which does act in the binding process. You can use coconut oil though be more gentle when you cut and place onto the tray. If you do use coconut oil for dairy-free gingerbread trees, I recommend adding 1 tbs of arrowroot flour to the mix to help it bind.
Method
Mix all ingredients in a bowl until it forms together in a ball, like pastry. Sprinkle some additional rice flour on a clean bench-top or pastry board and then on top of the ball of gingerbread and roll out with a rolling pin until about .7cm thick. If you think your ‘dough’ is too wet, add some more besan or rice flour to it – this may depend on the size of your egg. Cut into shapes and gently lift onto your baking tray, rolling out the remainder, sprinkling with rice flour and repeating. Bake for 15 minutes or until edges are browned. Allow to cool for 5 minutes on the tray before sliding onto a wire rack.


http://thewholedaily.com.au

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CHRISTMAS CAKE

​INGREDIENTS (16 - 20 SMALL SERVINGS)

​600 g mixed dried fruit or a mix of the following (raisins, apricot, sultanas)
1 teaspoon ground cinnamon
1 teaspoon vanilla bean extract or paste
¼ teaspoon nutmeg
zest and juice from 1 orange
3 tablespoons extra virgin olive oil
3 organic eggs
200 g (2 cups) ground almonds
50 g walnuts
METHOD
  1. Preheat your oven to 160C fan forced.
  2. Prepare a 20 cm round cake tin with baking paper lining the sides and the base.
  3. Combine dried fruit, spice, vanilla, orange zest + juice, olive oil and eggs.
  4. Add the almonds and walnuts and mix through.
  5. Spoon Christmas Cake batter into your baking tin.
  6. Bake for 1 hour and 30 minutes. Check with a skewer to see if it comes out clean, if not bake for another 30 minutes.
  7. Cover the top if necessary to prevent over-browning.
  8. Cool, then remove from the tin and store in an airtight container in the fridge for up to 1 month.

+ notes & inspiration +If you wish to soak your Christmas cake in orange liqueur, as soon as you remove the cake from the oven, skewer holes through the cake and drizzle over ¼ cup orange liqueur so it can penetrate through the holes and infuse into the cake. This cake can also be served as a pudding served with vanilla bean custard or thick natural yoghurt.

https://www.thehealthychef.com
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Macqui Berry Balls With Goji Berry Dust

Makes approximately 26 balls
You will need:
1 cup raw cashews
1 cup unsweetened coconut flakes
1/2 cup puffed amaranth
1/2 cup goji berries, plus optional extra 1 cup for rolling* 
1/3 cup sunflower seeds
6 medjool dates
4 tablespoons maqui berry powder
3 tablespoons coconut oil
2 tablespoons coconut nectar
1 tablespoon maca powder
1/2 teaspoon vanilla powder
​Place all ingredients into a high-powered food processor. Combine until well ground and the oils have started to release. The mixture should be slightly tacky. Remove from food processor and with your hands roll very firmly into balls of 2cm diameter. Place the extra 1 cup of goji berries into the food processor and whizz to form a smooth 'dust'. Roll balls in the goji berry dust. Store in an airtight container in the fridge for up to two weeks.

* It will be difficult to obtain a goji dust if you're gojis are moist and/or if you don't have a high-powered blender. Mine were very dry so ground into dust easily. If your gojis are squishy I'd suggest rolling the balls in desiccated coconut instead.

by The Holistic Ingredient
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GINGER AND TURMERIC GUMMIES
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Ingredients:
  • Makes around 20-24 in small molds
    4 tbs grass-fed gelatin (such as Great Lakes or Gelpro)
  • 2/3 cup fresh, organic juice (we use lemon with a dash of orange)
  • 1-2 dessertspoon of honey, xylitol, maple syrup or rice malt syrup (if you must!)
  • sprinkle a little bit of ground turmeric into the mix for added anti-inflammatory, anti-fungal, anti-bacterial and anti-microbial goodness.
Method
  • Place ingredients in a small saucepan and stir over medium heat until the gelatin dissolves.
  • Pour into your molds and place in the freezer for 30 minutes
  • pop out of the molds and store in an air-tight jar or container for up to two weeks

http://thewholedaily.com.au
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PALEO COCONUT ICE

INGREDIENTS
  1. 3 cups desiccated coconut
  2. 3/4 cups coconut milk
  3. 150g coconut oil
  4. 3/4 cup fresh raspberries (or frozen, just be sure to thaw them out first)
  5. 1/4 cup raw honey or brown rice syrup
  6. 1 tsp. vanilla extract

NOW WHAT
  1. Line the base of a 15 x 25cm slice tin.
  2. In a saucepan over low heat place the coconut oil, coconut milk, vanilla + natvia. Stir until melted + combined.
  3. Remove from heat + combine with desiccated coconut in a separate bowl.
  4. Press half the mixture into the prepared tin + place into the freezer. Leave in the freezer until just firm.
  5. Meanwhile, in a food processor (we use our Vitamix) whiz the raspberries until smooth. Combine the raspberries with the remaining coconut mixture. It should be pink!
  6. Take the tin out of the freezer + press the pink mixture on top of the white. Place back into the freezer until firm (about 30 minutes).
  7. Cut into slices + enjoy!
  8. Store the slice in an air tight container in the fridge for up to 5 days.

https://themerrymakersisters.com
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War On Waste - Nude Food Revolution

5/17/2017

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With the increasing awareness around the appalling amount of food wasted in Australia and globally, it's time to act and consider how to pack a healthy lunch box that ticks all the right boxes; nutritious, waste free and environmentally friendly.
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Australia is the second highest producer of waste per person in the western world! Unfortunately school lunches are contributing to this, with the average lunch-toting child generating around 30 kg of litter a year. You can do your bit to reduce this by packing a school lunch without including any packaging, juice packs, plastic bottles or glad wrap. There are plenty of alternatives out there; fabulous lunch boxes with separate compartments to pop all your different lunch bits into, containers with dividers for separate snacks, reusable sandwich and snack wrap. These are all so practical, with a gorgeous array of designs and means you can say good bye to glad wrap and packaging forever, making every day a rubbish-free day!
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​Around a third of your child’s diet is consumed at school, so their lunch and snack need to be packed full of nutritional goodness to give them the energy and focus they need for an action packed day of learning. Unfortunately research shows that an amazing 43 per cent of Australian primary school children aren't getting the daily recommended amount of fruit and vegetables. Try to avoid the temptation of purchasing any foods in a packet. Compared to fresh foods, pre-packaged food often contains more kilojoules, fat, salt and sugar. Packing a rubbish free lunch reduces the consumption of pre-packaged, processed foods and ensures better nutrition for your child.
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​The addition of super foods, such as chia seeds, quinoa and yoghurt to your child’s lunch and snack is an excellent way to help ensure their nutritional demands are being met. Quinoa boasts the highest protein content of any grain and is a great one for adding to muffin mixes. Chia seeds are packed with so much nutritional goodness you could live off them almost entirely. These amazing seeds have countless health benefits including: 20 per cent protein; four times the antioxidant level of blueberries; five times more calcium than milk; seven times more Vitamin C than oranges; three times more iron than spinach; twice the potassium content of banana; eight times more omega 3 than salmon; and 15 times more magnesium than broccoli. Even better, they are completely flavourless. Talk about getting the good stuff in with minimal fuss! I add chia seeds to baking, home-made muesli bars, yoghurt and smoothies.
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​Water should always be the drink of choice to keep your child hydrated throughout the day. Soft drinks, cordials and fruit juice are high in sugar and are best left as an occasional treat. Try freezing drink bottles the night before a hot day, for a refreshing, cool drink the next day at school. Always send your children off to school with a reusable drink bottle, they are easily available and with the great range of kid friendly designs, there really is no excuse to buy bottled water any more. With over one billion plastic water bottles a year being thrown away in Australia and only 30 per cent recycled there is even more motivation! Around 700 million plastic water bottles end up in landfill or floating in the ocean annually. That is enough plastic water bottles to wrap around the planet 149 times each year. Australia's annual use of bottled water generated more than 60,000 tonnes of greenhouse ​gas emissions - the same amount that 13,000 cars generate over a year.
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So why not look at your lunch boxes again? Make a conscious decision to only include foods that leave no packaging at the end of the day. Pop the sandwich or bread roll into a reusable sandwich wrap and use small containers for any snack foods and of course, pack a reusable drink bottle. The only thing left at the end of the day should be an apple core, crusts or other left over food remnants – all good fodder for the compost to enrich our soils.
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Winter Nourish Bowl

5/17/2017

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​With the colder months upon us, now is the time to nourish and warm your body from within with the foods you eat, working in harmony with nature and the winter season. One way of achieving this goal is to flavour your foods with pungent herbs such as ginger, garlic, cayenne, turmeric and small amounts of chilli. These foods gently heat the body and stimulate the circulation while garlic has the added benefit of fighting both bacterial and viral infections and breaking down mucous. Garlic is a great natural remedy for colds and flu, add it to your cooking or mix it with lemon, warm water and honey for a really powerful immune system kick. 
​Another way of protecting your body from the winter chill is to ensure your foods are 'warm' or heated rather than served cold. Winter is not the time for salads or too many cold fruits. Always add ginger to any fresh juices and stew fruits (served warm) to harmonise the cold element. Cook up hearty, nutritious soups and stews filled with as many vegetables you can manage. A big pot of organic chicken and vegetable soup (with added garlic and ginger of course) is a nourishing winter feast and another great way to aid recovery from illness.
Seasonally, winter is a time to eat root vegetables. Higher in energy-giving carbohydrates, our bodies need this fuel to keep the inner winter fires burning. Choose from sweet potato, carrots, pumpkin and beetroot. The orange vegetables are naturally high in betacarotene, an antioxidant that helps protect all the mucous membranes of the body, including the lungs. Smokers can help reduce the risk of lung cancer by consuming higher levels of betacarotene. Beetroot gently enhances liver function thereby aiding digestion and helping to relieve constipation. It is considered a natural 'blood tonic', and can help boost iron levels. These delicious foods can be roasted, blended into dips, stewed, added to soups or steamed.
 

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​Fruits tend to be better suited to the warmer weather. However, the deliciously sweet, Australian navel orange is in season. High in vitamin C and alkalising to the body, oranges make a great winter fruit. Start the day with a fresh orange, carrot, kale and ginger juice. This will keep your immune system primed and fight off any potential colds and flu's. Make sure you include some of the pith from oranges in your juice as this helps ensure vitamin C is well absorbed and gives extra anti-viral action
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​Remember to choose organic or biodynamic foods whenever possible. Not only are you ensuring your food has maximum nutritional value, your body does not have to break down the cocktail of pesticides, chemicals and additives found in conventional foods that are linked to so many chronic disease states. Organic foods contain on average 50% more vitamins, minerals and other micronutrients! Plus, knowing you are doing your bit to support our environment is a great feeling.

Winter Nourish Bowl

​ Winter Abundance Bowl
Serves 2-3
 
2/3 cup brown rice
1/3 cup green lentils
¼ – ½ tsp. sea salt
1 head broccoli
1 medium sweet potato (leave the skin on if it’s organic!)
2 cups shredded red cabbage
juice of ½ lemon or lime
drizzle of cold-pressed olive oil
 
Directions:

1. Combine rice and lentils in a medium bowl, cover with water and wash well, rubbing grains and legumes together. Drain and repeat until water is clear. Cover with water again and soak overnight / for up to 8 hours, if possible. Drain and rinse.


2. In a medium saucepan place the rice and lentils, plus 1½ cups water (if soaked – add 2 cups water if un-soaked), and sea salt. Bring to a boil, reduce to simmer and cook covered until water has been absorbed and rice and lentils are cooked through (about 30-45 minutes depending on if you soaked the grain or not).


3. While the rice and lentils are cooking, chop the broccoli into florets and the sweet potato into bite-sized cubes. About ten minutes before the grains have cooked (check the water level before adding veggies – if it’s dry, add a little more liquid), add the sweet potato. After five minutes, add the broccoli on top of the sweet potato.


4. While the rice and lentils are cooking you can also blend together the sauce (see below) and prepare the cabbage: Shred cabbage using a mandoline or sharp knife. Toss with a squeeze of lemon or lime juice, a drizzle of olive oil and some salt. Toss to combine.


5. To assemble the bowl, simply spoon in the cooked rice and lentils with the steamed veggies, add the cabbage on the side and pour sauce over. Give thanks for the abundance and enjoy.

Garlic-Ginger Pumpkin Seed Sauce
            
​Makes 2 cups



Ingredients:

1 cup/150g pumpkin seeds

3 cloves garlic

knob of fresh ginger

1 Tbsp. maple syrup

3 Tbsp. olive oil
1 Tbsp. apple cider vinegar

3 Tbsp. lemon juice

¾ -1 cup /175- 250 ml water

¾ tsp. fine grain sea salt

¼ tsp. cracked black pepper

cayenne pepper to taste

1. In a dry skillet over medium heat, toast pumpkin seeds, stirring every so often, until they begin to pop. Remove from heat and set aside to cool.

2. In a food processor, pulse to mince garlic and ginger. Add cooled pumpkin seeds and blend on high until sand-textured. Add remaining ingredients (start with ¾ cup water) and blend, scraping down the sides periodically. Add remaining water as needed to suit your desired consistency. Season to taste. Store in an airtight glass container in the refrigerator for up to five days.
This recipe makes quite a lot of sauce, but as it keeps for five days it’s a wonderful thing to have on hand to dress salads, roast veggies and cooked whole grains. You can easily make half the amount if you know you won’t eat it all in before it spoils.
You can also make a raw version of this sauce. To do so, soak the pumpkin seeds for 8 hours, or overnight. Drain and rinse well. Skip step 1 in the instructions and carry on with the others. Enjoy!

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*Recipe from the always inspiring My New Roots, head over to their page for many, many more amazing recipes. https://www.mynewroots.org/site/
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Festive Summer Foods

2/9/2017

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​Summer has been called the 'season of luxurious growth' and it is reflected in our lifestyles as a time of expansion, growth and lightness. Wake early, embrace the day and enjoy the renewed energy and spirit that summer brings. Summer is, after all, the season of vitality.
 
Summer foods offer abundant variety and your diet should reflect this. Seasonal fruits include apples, strawberries, boysenberries, cherries, raspberries, mangoes, honey dew melon, watermelon, passionfruit, pineapples, nectarines and peaches. Indulge in beautiful fruit compotes, blend delicious fruit smoothies and juice exotic fruits. 
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Berries are undoubtedly the fruits of the season. One of nature's super foods, berries contain powerful antioxidants which are complex compounds that help de-activate the cell-damaging free radicals whose activities can lead to cancer and age-related diseases. Red berries active constituents include lycopene and anthocyanins. Lycopene has a wide range of activities and helps reduce the risk of prostate cancer and protects the skin from sun damage. The blue, purple and black berries contain anthocyanins and phenolics. These clever compounds help prevent conditions such as glaucoma, cataracts and heart disease. A high intake of cherries can reduce the pain and inflammation associated with gout and arthritis while cranberries have an antibiotic quality that alleviates symptoms of cystitis. All berries are rich in vitamin C, improve the circulation and may reduce risks associated with high cholesterol.
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​Summer is the time to emphasize raw foods in your diet, as long as your digestive system is robust and functioning efficiently. Raw foods are richer in enzymes that support the entire digestive process and have lost none of the heat-sensitive vitamins and minerals in the cooking process. To cope with the summer heat, incorporate foods with cooling properties such as watermelon, cucumber, sprouts, apples, lemons and limes. Eat more lightly on hotter days to avoid feeling sluggish and remember to replace those minerals and salts that are sweated out. Keep your fluid intake high and try to include regular vegetable juices to keep your body hydrated. Vegetable juices are a rich source of vitamins and minerals. Coconut water naturally hydrates and balances your body’s pH. Try making a fresh green smoothie made with coconut water – it makes a deliciously refreshing and nourishing drink on a hot day.
 
Summer is a season of abundance so use plenty of brightly coloured summer fruits and vegetables and enjoy making dazzling and creative meals. Enjoy this time of increased vitality.


Summer Fruits Icy Poles

  • 1/2 medium watermelon
  • Handful frozen blueberries/raspberries
  • 3 kiwi fruits
  • Frozen mango pieces
  • 1 punnet strawberries
  • 2 passionfruit
How to make fruit ice blocks
  1. Blend up the watermelon in a blender or food processor. It should be liquified and will be quite watery.
  2. Slice up strawberries and kiwi fruit (peel kiwi fruit first).
  3. Start by placing a mix of fruit (frozen and fresh) into the bottom of each mould. I like to place the kiwi pieces along the sides, they look so delicious this way!
  4. Spoon or pour in the watermelon mix. Gently tap the moulds so that everything settles and there are no gaps left.
  5. Place the stick into the mould and freeze for 4-5 hours or until completely set
  6. To easily get the ice blocks out of the moulds when ready to eat, run them under hot water for 5-10 seconds so they slip out of the mould.
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BALANCE YOUR BLOOD SUGAR LEVELS

11/30/2016

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I'm not sure how life works for you this time of year but for me, with the Festive Season nearly upon us, life speeds up a notch and there's a tad more excess than usual. More catching up with friends, more food and definitely a few more champagnes. One side effect of all the fun, food and merriment is a tendancy to not eat quite so well during the day. We feel tired, skip meals and make poorer food choices. And what happens then - our blood sugar levels take a dive. We all know that feeling. It gets to the middle of the afternoon and your energy starts to fade. It becomes harder to concentrate and all you really want to do is put your feet up and take a quick kip. Instead you reach for the closest muffin/biscuits/coffee/chocolate in a vague attempt to boost your energy.  Unfortunately these simple sugars just keep you on a roller coaster of energy and mood highs and lows.  

The great news is there is soooo much you can do to keep your energy levels constant throughout the day. So here are my top tips to keep your blood sugar levels balanced and you ready to enjoy the fun and festivities of the Christmas period.
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TOP TIPS TO BALANCE BLOOD SUGAR LEVELS

​Consume Low Glycaemic Foods
Did you know natural sugars in goods such as bread and rice noodles can raise our insulin levels as much as the sugar in ice cream or spooned into a cup of tea? The glycaemic index is a rating system for carbohydrates which measures the extent to which the carbohydrates in different foods will raise blood glucose levels.
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  • Carbohydrates that break down quickly during digestion have HIGH GI (glycaemic index) values. Their blood glucose response is FAST and HIGH.
  • Carbohydrates that break down slowly, releasing glucose gradually into the bloodstream have a low GI. In choosing the foods that offer a gradual conversion into glucose your body will release insulin more slowly and keep it's levels lower.
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 Keeping your insulin levels lower helps;
  • Burn fat
  • Reduce serum cholesterol
  • Prevent and help reduce hypertension (high blood pressure)
  • Improve your overall health
  • Increase energy.
  • Age more slowly as it slows the formation of wrinkles and discourages free radical damage

Acidity slows starch processing and stomach emptying. That's why foods like sourdough bread are low GI. However, you can lower the GI of a food by adding vinaigrette to a salad, some lemon juice to your chicken stew, a little balsamic to your marinade or drinking a little apple cider vinegar in some water before your meal.

Fat slows emptying, so the more fat a meal contains, the lower the G.I. Of course you still need to ensure you choose healthy fats such as virgin olive, flaxseed, almond, macadamia, coconut and avocado oils. When buying, processed foods make sure they don’t contain the 'bad' oils like trans fats, palm or palm kernel, cotton, cottonseed or hydrogenated fats which damage your heart and can raise your LDL (bad) cholesterol.
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Particle Size
Stone Ground flours have a lower GI than refined white flours (the smaller a particle, the faster it is digested). Because of this some finely milled wholemeal or rye flours may have a higher GI because they are rapidly digested

Cooking
The longer you cook a food, the higher it’s glycaemic index. Keep some crunch in your veg and you will help keep GI levels lower, add some grated apple with some L.S.A. and chia seeds to your porridge when it is in the bowl, not while heating in the saucepan.

Fibre
Foods that are high in soluble fibres, such as rolled oats, apples and chickpeas, boast alower GI rating and keep your digestive system happy and functioning well

Consume Protein at Every Meal
An incredibly important point I can't emphasis enough. Increasing your protein intake helps you feel full for longer, increases your metabolism (helping with weight loss) and hels to maintain your lean muscle mass. Protein also increase’s your brain’s levels of ghrelin, the hunger hormone that tells you when your belly is full.

So how much protein do you need? The general rule of thumb is 1 to 1 ½ palms per snack. You will be pleasantly surprised that not only do you feel full for longer by doing this, your blood sugar levels will remain much more constant during the day. So tuck in to an egg/protein shake/scrambled tofu/smoked salmon at breakfast. Include a few nuts with your apple at snack time and make sure your salad/soup has some added chicken/fish/lentils/meat at lunch and dinner. Between meals good low fat, protein based snacks include nuts, yoghurt, a boiled egg (free range please) or hummus with vegetables.
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​Don't Skip Meals!
Another point I am constantly telling my patients - skipping meals does not help you lose weight and will only cause your blood sugar levels to drop - with all the subsequent cravings for high energy, sugary foods. Always aim to include three main meals and two snacks daily (ideally with protein). 

Adequate Sleep
An old proverb says “The beginning of health is sleep”. Sleeping less that 6 hours a night can cause a 40 percent drop in sensitivity to insulin, which bumps up your risk of weight gain and diabetes type 2. It also causes you to generally be more prone to blood sugar ups and downs. And who hasn't experienced that feeling of being extra tired and reaching for a sugary treat in a vague attempt to boost flagging energy levels. Unfortunately, that quick burst of energy that sugar brings is all too short and before you know it, you are craving more.

Limit Coffee
It is exactly at that mid afternoon time that we are tempted to reach for that extra coffee, just to help get us through the day. Of course, that is exactly the wrong thing to do! Not only can having caffeine late in the day make it more difficult to sleep at night, coffee increases the stress hormone cortisol, which in turn makes insulin stop working so effectively leaving us more prone to those blood sugar spikes. Aim for one and no more than two coffees per day. Leave out the sugar! If you really would like it sweetened try stevia, a natural plant based sweeteners that will not increase blood sugar levels is virtually calorie free. Why not try having a herbal tea or decaf instead. Another great alternative is dandelion root tea. With a slightly bitter taste it makes a great coffee replacement, simply brew it and serve with milk and a natural sweetener if desired. Dandelion root supports liver function and can aid digestive functioning.

Supplements
Chromium - This is an essential trace element that enhances the effects of insulin. It assists blood sugar control by improving the ability of insulin to bind to the cell and increases the number of insulin receptors, so aiding the passage of glucose into the cells. Food sources include broccoli, bran cereals, wholegrain products, green beans
Cinnamon - Not just a delicious spice that appears on top of your Chai latte! It has been shown to increase glucose tolerance and insulin sensitivity.
Gymnema - An amazing herb that acts like a force field against sugar. Taken as a tincture or tea, it will inhibit your ability to taste anything sweet for up to 2 hours. If sugar cravings are your biggest issue swish some gymnema around in your mouth then
chew on some sugar; it will feel like you are eating sand, so effective is it's ability to neutralize your sweet taste receptors. Gymnema tincture taken every few hours can help to rapidly curb comfort eating. It is also commonly used for weight loss.
Fish Oils - The essential fats in fish oil cause the stomach to retain food for a longer period of time as compared to no-fat or low-fat foods. The physiological effect is a slow, sustained rise in blood sugar, then a prolonged plateau of blood sugar. Ultimately, the blood sugar undergoes a slow and gradual drop. You will experience a corresponding feeling of prolonged energy, stamina and satisfaction with no immediate hunger pangs. The net result is that you feel fuller, longer, and actually eat fewer calories in the long run than if you would have chosen a no-fat, low-fat diet.

WATCH FOOD INGREDIENTS
Remember, a low GI reading does not necessarily mean it is a healthy food! Apply common sense and include some good quality whole grains in your diet. Many food manufacturers are jumping on the GI band wagon an adding damaging foods like trans-fats and high fructose sweetners such as corn syrup that lower the GI. Artificial sweetners also lower the GI of foods but there is much debate over their safety and research shows they do not actually help with weight loss. Be mindful of sucralose, aspartame and saccharin.
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GI FOOD SWAPS 
Reducing your intake of foods with a high glycaemic index is easy by substituting high GI foods for lower GI foods
High GI
sugar
cornflakes
short grain brown rice
fine milled wholemeal/rye bread
rice cakes
watermelon
potato (desiree
Low GI
honey, maple  or rice malt syrup
porridge (not the fast cook type)
basmati or long grain rice
wholemal sourdough, stone ground rye 
buckwheat crispbread
strawberries
​new potato, sweet potato

CAULIFLOWER RICE

After all our talk about balancing blood sugar levels and avoiding high glycaemic carbohydrates, here's a really simple recipe you can use as a substitute for white pasta. Cauliflower rice is delicious and it's really, really simple to make. Here's my favourite version.Serves: 4, as a side

Ingredients: 
  • 1 cauliflower
  • 1 brown onion
  • 1 tbsp coconut oil
  • 1-2 tbsp tamari sauce
  • 1 tsp chilli flakes
  • parsley, to garnish
 
Method: 
  1. Cut cauliflower into florets. Add to food processor.
  2. Roughly chop brown onion, removing skin, and add to food processor.
  3. Pulse until cauliflower and brown onion become rice-like in texture.
  4. Heat coconut oil in a non-stick pan over medium heat.
  5. Add cauliflower rice and sauté until brown (5-7 minutes).
  6. Add tamari sauce and continue to sauté for a few more minutes.
  7. Sprinkle with chilli flakes, garnish with parsley and serve.​
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* Recipe and image from ​http://www.jessicasepel.com/ Check out her fabulous website.
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November 09th, 2016

11/9/2016

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Chia Seeds

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Chia seeds have been a staple in Mayan and Aztec diets for centuries. The ancient civilizations believed that the chia seed provided supernatural powers. In Mayan, “chia” means “strength.” This probably has to do with the large amounts of energy provided by chia seeds. Ancient warriors attributed their stamina to this tiny seed. And there's no doubting chia it's is a nutritional powerhouse.  What’s really interesting about them is that they absorb 12 times their weight in fluid, to form a thick, gel like texture.  They also have more of the plant-based omega-3s than flax seeds. 

Health Benefits of Chia Seeds 

Regulates Blood Sugar Levels 
- The unique gelling action keeps you feeling full for hours, ensuring a steady, constant energy throughout     your day.  
- It contains complete protein and so is a perfect food to regulate your blood sugar levels.  
  But how does the Chia Seed help with this? Both the gelling action of the seed and its unique combination     of soluble and ​insoluble fiber combine to slow down your body’s conversion of starches into sugars. If you   eat chia with a meal, it will help you turn your food into constant, steady energy rather than a series of       ups and downs that wear you out. 

High Fibre 
- Promotes regular bowel movement 
  High in soluble and unsoluble fibres it helps keep foods slowly moving through the digestive system.   
- Help Prevent Diverticulitis / Diverticulosis 

Rich In Omega 3 Essential Fatty Acids 
- Lower cholesterol and important for heart health.  It can also aid weight loss 

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Antioxidant Rich 
Chia seeds are so high in antioxidants that they stay fresh for 2 years when kept at room temperature.  This amazing ability is unlike any other seed like flax and sesame seeds, b ecause they do not have the same anti-oxidant content 

High in Calcium 
By weight, chia has more calcium than whole milk. It also has magnesium and boron, essential trace minerals used in the absorption of calcium and other vitamins.   So sprinkle your foods with Chia to increase your calcium intake. 

​The Best News about Chia – it’s Flavourless! 
Chia seeds take on the taste of whatever you add them to. 
Because they hydrate they actually magnify the taste of anything they are added to. 

Cooking with Chia 
- Sprinke some on your breakfast cereal 
- Add 1 tlbsp to your favourite smoothie 
- Stir in to stews and soups to up the fibre content  
- Chia gel can substitute for half the butter in most recipes!  
  The food will bake the same and taste the same (or better) from the addition of the
  chia gel. Divide the amount of butter or oil in half, and then use the same amount of    chia     gel to fill in. Try them in your favourite cake or biscuit recipe. 

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​THE BEST CHOC CHIP, MACADAMIA AND CHIA COOKIES

INGREDIENTS
  • 80 grams premium dark chocolate chips
  • 100 grams chopped activated macadamia nuts
  • 100 grams of butter
  • ⅓ cup of raw honey
  • 1½ cups almond meal
  • ¼ teaspoon of sea salt
  • ½ teaspoon of carb soda
  • 1 tablespoon of vanilla
  • 1 tsp chia seeds
  • 1 egg

METHOD
  1. Preheat the oven to 170 degrees Celsius.
  2. Combine all the dry ingredients in a large mixing bowl
  3. Melt the butter in a small saucepan on your stove top.
  4. Remove from the heat and add the honey, vanilla and carb soda and whisk to combine.
  5. Crack the egg into the butter and honey mixture and whisk briskly until a caramel consistency is achieved.
  6. Pour the golden batter onto the dry ingredients, add the chocolate chips and fold together to form a biscuit dough.
  7. Roll the dough into round balls then flatten into little disc shapes with your fingers.
  8. Bake for approximately 8 minutes.
  9. These biscuits can burn easily so underdone is preferred!
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This recipe is adapted from the awesome ​http://agutfeeling.com.au/ Check out her page for a load of fantastic recipes and information.
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Marie Claire- Your Winter Shopping List

10/1/2016

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One of the most gratifying things about my working is sharing my great love of nutrition. Whether it is with my patients, wellbeing workshop attendees or, as in this case, magazine readers, it's always rewarding. You can have a read of my recent input with national magazine Marie Claire, discussing essential foods for your winter shopping list to keep your immune system strong throughout the colder months.
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Berry and Banana Coconut Flour Muffins

7/16/2016

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BERRY AND BANANA COCONUT FLOUR MUFFINS

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So, who doesn't love a delicious, protein rich sweet treat, jam packed with nutritional goodness but without any grains! These berry and banana coconut flour are just that and they are a taste sensation.

​Coconut Flour is made from fresh organic coconut meat. The meat is dried and defatted and then finely ground into a powder very similar in consistency to wheat flour and is a terrific low-carb, high-fibre, gluten-free alternative to wheat flour for baking and cooking. It has a rich, nutty taste and it's jam packed with protein and good fats. Cooking with it offers a tasty way to keep your blood sugar levels balanced and ward off those mid afternoon sugar cravings and hunger pangs! And if that's not enough to get you cooking with coconut flour, here's a run down on all of it's amazing health and nutritional properties.

COCONUT FLOUR - NUTRITIONAL LOWDOWN
Low Carb
​Coconut Flour is ideal for baking low-carb breads and baked goods. It has fewer digestible (net) carbs than any other flour and even has fewer digestible carbs than most vegetables. 
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Good Source of Protein  
​With almost 20% protein it has far more protein than wholemeal grain flours (and none of the gluten). 

High in fibre
With 5 grams of fiber per tablespoon, coconut flour has far more of this indigestible carbohydrate than whole-grain flour, which has 0.8 gram per tablespoon, or white flour, which has just 0.2 gram per tablespoon. Much of this fiber is the insoluble type, which adds bulk to your stool, helps you feel full, deters constipation and enhances colon health.It contains 38.5% fibre which is the highest percentage of dietary fibre found in any flour (wheat bran is 27% fibre). Coconut flour contains almost 3 times as much fibre as soy flour. It is also free of the nutrient-binding Phytic Acid found in grain fibres which can reduce the body’s absorption of key nutrients. The high fibre content (along with it's fat content) will enhance satiety, so you feel full for longer.

Gluten-free 
Coconut flour is gluten free (and grain free). 

Balances blood sugar levels 
Due to the high-fiber content, coconut flour doesn't spike your blood sugar as quickly as grain-based flours. A study published in the "British Journal of Nutrition" in 2003 found that substituting coconut flour for some of the wheat flour in traditional baked goods lowers the glycemic index -- the measure of a food's impact on blood sugar -- of the finished product. This moderate blood-sugar effect could be a positive for diabetics who need to carefully control their blood sugar. A later study published in a 2006 issue of "Innovative Food Science & Emerging Technologies" confirmed these findings.

Rich in good fats
Coconut flour contains about 9 grams of healthy fats per 100 grams. Although these fats are mostly saturated, they're a type called medium-chain triglycerides, which digest easily; provide instant energy; offer antiviral, antimicrobial and antifungal properties; and may boost your metabolism.

Cooking with Coconut Flour
If you'd like to incorporate coconut flour into your baking as a carb-cutting measure, you'll need to experiment. It's very absorbent compared to wheat flour, and it will tend to make your baked goods dry unless you increase the liquid ingredients substantially. The best way to learn its peculiarities is to start small, using 1/4 cup of coconut flour to replace 1/2 cup or more of wheat flour and increasing your liquids by that same 1/4 cup. With a bit of trial and error, you can adjust your favorite recipes to incorporate coconut flour or use recipes provided by the manufacturer until you master its quirks.
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Coconut flour also needs the appropriate amount of eggs as it behaves differently to other flours. The standard proportion is about 6 eggs for every half cup of flour.
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BERRY & BANANA COCONUT FLOUR MUFFINS

Ingredients
  • 1½ cups blueberries or mixed berries
  • 2 med. ripe bananas
  • 6 organic eggs
  • 6 pitted dates
  • 1/2 cup coconut flour
  • 1/4 cup organic coconut oil
  • 1/4 cup chia seeds
  • 2 tsp gluten-free baking powder
  • 2 tsp natural vanilla essence
  • 1 tbsp rice malt syrup/organic honey/maple syrup

METHOD 
Preheat oven to 170°C. Combine bananas, eggs, dates, coconut oil, vanilla essence and extra sweetener if using in food processor and blend until creamy. Add the coconut flour and chia seeds and slowly blend. Gently stir through berries. Allow to sit for 15 minutes as the chia seeds expand. Lightly butter muffin tin tray then spoon in batter. Bake for 20 minutes or until cooked through. Keeps in the fridge for up to 1 week.

{ TIPS } If you would like to make these muffins a little more of an indulgent treat you can top it with some delicious chocolate fudge icing. Blend 1/2 cup macadamia nuts, 1 tbsp organic coconut oil, 1 tbsp rice syrup/organic honey/maple syrup and 1 tbsp raw cacao or sprinkle with flaked almonds when cooking.

Prep time: 25 minutes
Cook time: 20 minutes
Total time: 45 minutes
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Top 5 Tips for Staying Well in Winter

6/26/2016

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​The winter months are a time for conservation and cultivation of energy. As the weather cools and the days shorten, go to sleep earlier and get up later. Take the opportunity to slow down. Sleep in on weekends and nourish yourself with warm and wholesome foods. Winter is also the season of sniffles and lurgies!  Most of us shudder at the idea of getting stuck in bed with the dreaded flu but there is plenty you can do to keep your immune system primed and strong.
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Vitamin D
You might be surprised to know that most people have low vitamin D levels (especially in the winter). Chances are if you work in an office from 9 to 5 most days of the week, or just don’t manage to spend much time outdoors, your Vitamin D levels will be low.
Aside from supporting bone health, reducing your risk of many cancers and other auto-immune diseases a number of recent studies have shown that optimal Vitamin D levels can boost your immune system, reducing the likelihood of coming down with a cold or flu. One recent study found that people with lower levels of vitamin D were twice as likely to develop influenza, compared to people with high levels of vitamin D.
It’s best to get your vitamin D from the sun if you can. Of course that’s not always possible during winter (especially here in Melbourne!) If you suspect your levels are low during the cooler months, your best bet is to get a blood test before you start supplementing. This is the most accurate way to see if a supplement is really required and, if so, the dosage that’s needed.
While there is debate as to ideal concentrations, the following is a good guide
  • vitamin D sufficiency > 75 nmol/L
  • sub-optimal levels 50-75 nmol/L
  • vitamin D insufficiency 25-50 nmol/L
  • vitamin D deficiency 15-25 nmol/L
  • severe vitamin D deficiency < 15 nmol/L
 
Your supplement should come from a natural form of vitamin D - either cod liver oil or an oil-based D3 supplement. The best food sources of natural vitamin D are egg yolks, fatty fish like salmon and mackerel, organ meats, and some portabello (highest), oyster and white mushrooms. However, keep in mind that it's tough to get enough vitamin D in the winter from food sources alone.
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Coconut Oil
Coconut oil contains two special active constituents, lauric and caprylic acid, both well known for their anti-fungal and ‘anti-candida’ action. What’s not so well know is that lauric acid is also anti-viral. The body converts it to monolaurin, an antiviral agent that fights of a number of viruses including influenza. If you’re looking to boost your immunity naturally, simply use a teaspoon of coconut oil a day. Add it to your smoothies, cooking, baking or just eat it straight from the jar!
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Garlic
​Not only is garlic a wonderful herb that enhances your winter dishes with a rich and warming flavour, it has a long history as an immune booster.  During the First World War raw garlic juice was used as an antiseptic for bathing wounds and helped save saved thousands of lives. The major active component found in garlic, allicin,  is responsible for its antimicrobial and antibacterial properties. Studies have shown that people including garlic supplements experienced fewer and less severe colds compared to those taking a placebo. Try adding some regularly to your diet throughout the colder months.There isn't a recommended daily allowance for garlic, but German researchers recommend a dose of 1-4 cloves a day which provides around 4,000mcg of alliin. To cure a chesty cough crush three cloves of raw garlic, sprinkle one tablespoon of brown sugar and leave in a covered saucer for six hours. Sip the liquid throughout the day until the cough has gone. If you feel yourself coming down with a cold or flu chop a clove in four pieces (the allicin is more potent when exposed to air), then swallow it down whole, without chewing, as though it was a supplement. That way you can avoid the awful garlic breathe you would get from chewing it whole.
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​Turmeric
I don’t know about you but all the on-trend cafes I walk in to these days are serving up turmeric 'golden milk' lattes. And quite frankly, I love ‘em! It’s the most delicious way to warm up from the inside out over the cool winter months and do your body some good at the same time. Without doubt turmeric is the latest spice to be crowned a superfood. High in antioxidants and considered a natural anti-inflammatory, people who consume it are less susceptible to colds, coughs and congestion.

Turmeric – especially curcumin its chemical compound – contains potent antiviral, anti-fungal, anti-cancer and anti-bacterial properties. Laboratory studies found that curcumin reduced viral replication of 90% and more of cells infected by influenza virus. It also displayed an ability to protect infection from spreading to other cells. This ability to halt replication of microbes and viruses means that turmeric could offer therapeutic benefits in treating flu. 

​Turmeric is considered a natural antibiotic in Ayurvedic medicine. For those with respiratory tract infections – common flu symptoms – mix water, ½ tsp turmeric and little milk and gargle with this.   A cup of warm coconut or almond milk with a teaspoon of turmeric powder can fight flu, colds and cough.  I like to add in a little extra ginger, cinnamon and black pepper for that added kick and warmth, here's my recipe  . In fact, I think I might just go and make one right now....
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Exercise
Even though it’s tempting to pull back the covers and snooze a little longer or go home straight after work and snuggle up on the couch on those grey, chilly winter days it's vital you keep up your exercise regimen. A recent study showed that even a moderate level of regular exercise has a long-term cumulative effect on our immune system. It found that individuals who went for a brisk walk several times a week reduced the number of sick days they took by around 40%. Indeed, regular aerobic exercise, five or more days a week for more than 20 minutes a day, rises above all other lifestyle factors in lowering sick days during the winter cold season. The trick is to not go overboard as overly strenuous exercise releases the stress hormone, cortisol, which can weaken the immune system.
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Probiotics
Probiotics are essentially ‘good bacteria’ found in naturally fermented foods and supplements that help keep your immune system strong and ward off infections. Around 70 to 80 per cent of your immune system resides in your gut so it’s critical you have a really good, balanced gut flora - your first line of defense against all those nasty winter bugs. Indeed, the latest research published in the Journal of Science and Medicine in Sport found that New Zealand athletes had about 40% fewer colds and gastrointestinal infections when they took a probiotic compared to when they took a placebo.

When bacterial imbalance occurs in the gut, it can throw your system out of whack and leave you more susceptible to those lurking winter bugs. Foods like sugar, cake, biscuits – anything white and processed really – along with alcohol and certain drugs like antibiotics and the Pill have a detrimental impact on the gut flora. If you have really been over indulging or had to take a course of antibiotics it's a good idea to take a good quality probiotic supplement. But, of course, my favouite thing to do is use ‘food as medicine’ to truly boost the power of your immune system and stay healthy and vital throughout the winter months. After all, it all starts with prevention.
 
Try to include a serve of at least one of these foods daily to promote ‘good’ bacteria and support immunity.
 
Kombucha tea is a fermented tea that has been around for more than 2,000 years with a rich anecdotal history of health benefits. Made from sweetened tea that’s been fermented by a symbiotic colony of bacteria and yeast (a SCOBY, a.k.a. “mother” because of its ability to reproduce, or “mushroom” because of its appearance). It contains billions of friendly gut organisms.
Kefir is a cultured/fermented dairy drink that's been used for thousands of years as a health elixir. It’s also the easiest form of dairy to digest, and it is generally 99 percent lactose free.
Natural yoghurt is my perfect, go-to snack food. It’s rich in protein and good fats to help keep you feeling full and your blood sugar levels balanced. I like to serve mine topped with chopped nuts, chia seeds and berries. You can also add it to your smoothies, scoop it onto your breakfast cereal, mix with unhulled tahini and parlsey as a dip or sauce for your vegies or have it for dessert instead of your usual sweet fare. Just make sure you choose a natural, sugar free yoghurt, preferably organic. That way, you know you will get optimal health benefits and ‘good bacteria’ to boost immune system functioning.
Sauerkraut
The range of delicious sauerkrauts available in health food shops now is, quite literally, mouth watering. I regularly find myself in quandary when deciding just which I want  to accompany my  lunch or dinner. Most recently I have been going with a smoked jalapeno and cabbage mix. A little bit on the side and everything tastes so damn good! The great news is it's really simple to make your own a 'food as medicine" sauerkraut and then start experimenting with different flavours, here's how www.thenutritionguru.com.au/blog/category/simple-sauerkraut-nourishing-the-gut-and-mind
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The Healthy Lunchbox Lowdown

6/4/2016

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The Healthy Lunchbox Lowdown

Every parent knows about the week day grind of packing a healthy lunch box that ticks all the right boxes – nutritionally balanced, tasty enough to get eaten and without any extra packaging. It can feel a little daunting at times and a bit too easy to keep including the same things day in, day out. Here’s the inspiration you have been looking for to help pack that healthy, tasty and sustainable lunch box.

1. Mix It Up
Around a third of your child’s food intake is consumed at school, so it is incredibly important that the food in their lunch box provides optimum nutrition – the protein, fibre, vitamins and minerals they need for energy and growth. Include foods from across the different food groups to achieve this;
– Most children enjoy a roll, sandwich or some other form of carbohydrate every day. Make sure you choose a complex carbohydrate for sustained energy and leave the white, low fibre, refined alternative alone. Think wholemeal breads, rolls, tortillas, wholegrain crackers, pasta, noodles and brown or basmati rice. The addition of some lean protein (chicken, fish, meat, cheese, eggs) at lunch is a great way to keep your kiddies blood sugar levels balanced for the day, ensuring they are full and focused for the afternoon ahead.
– Dairy is packed with protein and calcium for growing bones. Healthy kids need three serves of dairy every day. According to Dairy Australia only one out of five primary school kids achieves this, and even fewer teenagers. Include some cheese in a sandwich, yoghurt as a snack or tsasiki with crackers and carrots.
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2. Superfoods for Super Heroes
Try adding super foods to the lunch box fodder – chia seeds, goji berries, quinoa and yoghurt to name a few. It’s an excellent way to help ensure their nutritional demands are being met. Quinoa boasts the highest protein content of any grain and is a great one for adding to muffin mixes. Chia seeds are packed with so much nutritional goodness you could live off them almost entirely. These amazing seeds have countless health benefits and are rich in antioxidants, protein, calcium, Vitamin C, iron, omega 3 and magnesium. Even better, they are completely flavourless. I add chia seeds to baking, home-made muesli bars, yoghurt and smoothies.

3. Brain Food = Smart Snacking
A mid-morning break with a serve of ‘brain food’ is a common occurrence in our class rooms and has been shown to improve concentration and learning. Fresh fruit, vegetables and a little protein are the perfect choice. Research shows that an amazing 43% of Australian primary school children aren’t getting the daily recommended amount of fruit and vegetables! Aim to include two serves of fresh fruits and two serves of vegetables for munching on at mid-morning, ‘brain-food’ snack time and later in the day.

4. Get on Board the Nude Food Revolution
Schools across Australia are embracing the nude food revolution and encouraging children to bring a rubbish free lunch to school. As a nation we are the second highest producer of waste per person in the western world! Unfortunately school lunches are contributing to this, with the average lunch-toting child generating around 30 kg of litter a year. You can do your bit to reduce this by packing a school lunch without including any packaging, juice packs, plastic bottles or glad wrap.
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6. Say Goodbye to Pre-Packaged Foods
Try to avoid the temptation of purchasing any foods in a packet. Compared to fresh foods, pre-packaged food often contains more kilojoules, fat, salt and sugar. Foods to particularly be avoided include chips, sweet biscuits, muesli bars and breakfast bars along with processed meat. Avoiding those quick, pre-packaged snacks not only reduces waste at school but ensures better nutrition for your child.

7. Kids Love to Cook
Let your budding master chef join in with the shopping, meal planning and cooking. Find out what their favourite healthy foods are and plan some meals and snacks around them. Have your kids choose from a healthy selection of foods such as whole meal bread, lean protein, fruit, raw or salad vegetables, cheese, and yoghurt. Most importantly, talk to them about what makes a good food choice, you might be surprised how keen they are to eat a healthy lunch if they have made or chosen it themselves.
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8. Active Kids = Hungry Kids
One sure fire way to keep children hungry and happy to eat healthy food is exercise. Limit screen time and get them moving!
Check out My Green Lunch Box for more terrific suggestions for a healthy lunch box and a great range of lunch boxes, drink bottles, sandwich wraps and back packs: www.mygreenlunchbox.com.au


MINI FRITTATAS

1 brown onion 
6 organic eggs
3 tlbsp cows/almond/soy/rice milk
6 vine ripened tomatoes
Handful chopped spinach or rocket
1 tlbsp olive oil for frying
Salt and pepper to taste

Preheat oven to 175 C

Chop and then fry onions in olive oil until caramelized
Blend eggs and milk until light and fluffy in a blender
Place all ingredients together, season and divide mixture into a 6 cup muffin pan.
Bake for 20 minutes
Remove from the muffin pan and let it cool.
What a great recipe from the awesome Lee Holmes http://www.superchargedfood.com. This is one of my absolute favourites for the lunch box! They are so quick and easy to make and really tasty and nutritious. Eggs are natures little protein capsules and have almost all the essential nutrients a body needs. They also help provide Vitamin D to support your immune system and general health over the winter months. This complete protein and 'good' fats package balances blood sugar levels and helps ensure your child is focused and energised throughout the day. 
It is also a great way to sneak in a couple of extra vegetables. The suggested intake of vegetables for children is 5 serves daily, by including veggies at snack or lunch it makes this goal so much more achievable and the kids won’t even be complaining either!  Even better, you can make a big batch and take some to work for your lunch too. 

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    Seasonal Eating - Autumn
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    Sleep Remedies - Finding Your Zen
    Spinach & Ricotta Frittata
    Spring Time Cleansing
    Summer Fruits Icy Poles
    Superfood Muesli Slice
    Superfood Trail Mix
    The Healthy Lunch Box Lowdown
    Top 5 Tips For Staying Well In Winter
    Turmeric Mylk
    Winter Nourish Bowl
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    Author

    Lindy Cook is The Nutrition Guru. She works in private practice and runs regular Health & Wellbeing Workshops in the workplace.

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