Want to know more about Intermittent Fasting & Circadian Rhythm!?

Intermittent fasting (IF) gained its popularity in 2012 and with further published research growing in the area, peoples interest in the topic continues to rise. Originally research claims stemmed from animal studies and only recently has human studies began to develop. 

 Circadian Rhythm or otherwise known as ‘Time Restricted Eating’ (TRE) has recently gained interest, with a similar motive to intermittent fasting. The idea of TRE is to follow our natural ‘circadian rhythm’, which involves eating at times our body is primed to eat and digest and to stop/reduce eating at times we are supposed to be at rest or recovery i.e. using stored energy.

The real question is – can these two forms of eating promote “sustainable weight loss, improve our energy levels and benefit our overall health”? 

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Intermittent fasting aims to initiate a ‘fasting and feeding’ time period. 

 The most common forms of Intermittent Fasting involve; 

  • Alternate day fasting– one day fasted (<25% of total energy) and one day, normal feeding 

  • Time-restricted fasting– commonly an 8-hour feeding window and 16-hours fasted

  • The 5:2 diet– 2 days involves <25% total daily energy needs and 5 days normal feeding

Time restricted eating is about paying attention to the number of hours you are fasting within a 24-hour window. The concept is based primarily off following your own circadian rhythm, meaning there are times in the day where our body is more metabolically active and times for resting and repairing, i.e. we are more primed to digest towards the morning and middle of the day, than towards the evening, where our bodies are ready for rest. 

Theory & Claims 

  • Increased weight loss

  • Improved biomarkers i.e. insulin sensitivity, blood pressure & total cholesterol

  • Reduced appetite 

  • Reduces chronic disease risk

  • Reduces inflammation  

Evidence

Yes, we do enter alternate metabolic phases, meaning during a prolonged fasted period our body relies less on glucose and more so on ketones as our primary energy fuel. This involves the breakdown of stored fat mass, resulting in reduced appetite due to the presence of ketones. Yet when alternate day fasting was compared to a ‘calorie restriction weight loss plan’, in a 2017 randomised control trial, results showed intermittent fasting did not appear superior and both diets achieved equally same results in weight loss (6.0% vs 5.3% respectively) and improved biomarkers (i.e. insulin sensitivity). 

What are the health risks of fasting?

  • whilst weight loss and certain biomarkers have improved in certain studies, results were short-term, therefore it is advantageous that future research examines long-term changes in metabolic improvements and body weight management. 

  • when fasting (like alternate diets) is implemented without the proper guidance of a qualified health professional, especially for specific populations and or days where calorie restriction is necessitated, individuals are at risk of lacking key nutrients and food groups, leading to further complications, predominantly irritability and lack of motivation long-term. 

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Conclusion

We know late night eating is associated with a higher risk of obesity, metabolic syndrome and poor heart health. Following our ‘circadian rhythm’ can be an effective method, with some small studies showing overweight adults who fasted for more than 14 hours overnight promoted reduced total calorie intake, weight loss, increased fullness towards the evening and improved sleeping patterns. 

 Improving the quality of your diet, monitoring portion control and being energy smart in conjunction with daily movement will help you work towards your weight loss/maintenance goals. If you wish to pursue a form of fasting, we would suggest seeking out an Accredited Dietitian who can ensure you’re achieving complete energy and nutrition, suitable to your lifestyle. The fundamentals of understanding ‘how and when’ you fast and how you break up your meals matters!

Read about us

 https://www.bodyfusion.com.au/about-our-dietitian/

Evidence

https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2623528

https://insights.ovid.com/crossref?an=01938924-201802000-00016

https://www.annualreviews.org/doi/full/10.1146/annurev-nutr-071816-064634?url_ver=Z39.88-2003&rfr_id=ori%3Arid%3Acrossref.org&rfr_dat=cr_pub%3Dpubmed

https://www.sciencedirect.com/science/article/pii/S1550413118302535

https://www.health.harvard.edu/blog/intermittent-fasting-surprising-update-2018062914156

Chicken & Mango Spring Salad

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Serves 4

INGREDIENTS

Grains

  • 2 cups cooked Pearl Cous Cous 

 Protein

  • 1x large BBQ chicken 

  • ¼ cup whole dry-roasted almonds

Veggies

  • 2x bunch asparagus 

  • 1x 200g Superleaf Salad Mix (Woolworths)

Fruit 

  • 1x large fresh mango

  • 4 thin slices of orange to garnish

Dressing (optional)

  • 1 tsp. wholegrain mustard 

  • 2 tbsp. juice of orange 

  • 2 tbsp. balsamic vinegar

  • 1/3 cup extra virgin olive oil 

 

METHOD

1.    Follow packet instructions to cook pearl cous cous

2.    Shred BBQ chicken, remove skin and stuffing

3.    Slice asparagus, drizzle with olive oil and microwave on high heat for 1-2 minutes or lightly pan-fry

4.    Slice mango into small cubed pieces

5.    Slice orange into 4x thin slices for garnish and save half for juice for the dressing (optional)

6.    Drain cooked cous cous

7.    In a large bowl, add superleaf salad mix, cooked asparagus, shredded chicken, cous cous and mango

8.    Toss salad and drizzle dressing as desired

9.    Add sliced oranges as a garnish and sprinkle roasted almonds throughout to finish 

10.  Enjoy :)

NUTRITION

  • antioxidant rich 

  • 1 serve of protein 

  • 1 serve of carbohydrate 

  • 2 serves of vegetables

Inspired by our Lane Cove and Cremorne Dietitian, Aimee.

Check out her full bio http://bodyfusion.com.au/about-our-dietitian/

Maintaining a Healthy Weight & Breast Cancer  

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Breast Cancer is the most commonly diagnosed cancer in Australian. In 2018, it was estimated that 18,235 new cases of breast cancer would be diagnosed with 148, males and 18,087, females (AIHW, 2017). Evidence shows that a 5-10% reduction in weight losscan lower an individual’s risk for breast cancer by 12% through the implementation of small diet improvements and lifestyle choices (Chlebowski et al 2017).

 What is the research link between weight and breast cancer?

Research shows being overweight or obese is highly associated with the diagnosis, recurrence and or survival rate of breast cancer incidents in post-menopausal women. Since high body weight increases circulating hormones, particularly insulin, this influences body fat distribution toward the mid-section (the biggest predictor for chronic disease development, particularly, heart disease or type 2 diabetes). Maintaining a healthy weight through good nutrition practices alongside exercise can improve one’s health and longevity.  

If you have been recently diagnosed with cancer or finalised your treatment and feeling lost, overwhelmed and unsure on how to tackle your diet, continue reading…

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Why managing your weight during and post breast cancer treatment is beneficial to your health?

  • Promotes a stronger immunity and total recovery 

  • Decreases the risk for adverse health conditions i.e. heart disease, high blood pressure, diabetes 

  • Decreases the risk of breast cancer recurring

  • Better controls blood sugar, blood pressure and lipid profile levels i.e. cholesterol & triglycerides

  • Reduces stress and pressure on joints and improves joint mobility  

 What influences my weight during treatment? 

Gaining weight is common post breast cancer diagnosis, for several individual reasons, including early-onset menopause, a side effect of treatment, changes in energy intake and or reduced movement due to fatigue. To date, there is no scientific evidence to support a “special” diet, therefore it is best to avoid drastic changes. Employing strategies that promote safe and gradual weight loss is the most effective way and under the guidance of an accredited practising dietitian (APD). 

How can I eat healthy during treatment? 

Are you experiencing symptoms that are impacting on your food intake? Nausea, reduced appetite, change in taste and or smells? These side effects can make it difficult to achieve a well-balanced diet, affecting your nutritional status and increasing risk for poor immunity. Prioritising a wholesome approach to eating as best you can ensures your body is equipped with sufficient energy with the right nutrients, improving your responsiveness to treatment. 

How can I eat healthy after treatment? 

Research shows carrying extra body fat promotes a cancerous environment. Implementing a plant-based diet provides anti-inflammatory and antioxidant rich nutrients, encouraging healthy cell growth and preventing oxidative stress. Limiting intake of red, processed meats, sugar-dense drinks, alcohol and salty foods can support a healthy weight and helps fight cancer recurrence. 

 

Some handy tips to maintain a healthy weight during and post treatment! 

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  • Prioritise protein at meals and snacks  

  • Include an array of vegetables and legumes at each main meal  

  • Work with your dietitian to create balanced meals that meet your own unique individualised requirements

  

Is widespread information leaving you feel confused as to whether elimination or addition of foods should be included in your cancer journey? Is weight a concern? OR side effects impacting on your diet? Reach out to an APD who can provide you with individualised and simple tips!

  

You can book in here http://bodyfusion.com.au/contact-us/or read more about our dietitians here: http://bodyfusion.com.au/about-our-dietitian/

STUFFED PORTOBELLO MUSHROOMS (many ways)

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Serves: 2

One Serving Size = 1x large mushroom cap + 1 serve of protein + 1 cup cauliflower rice, 1 cup coleslaw + ½ cup grains

INGREDIENTS

 Vegetables 

  • 2x large Portobello mushrooms 

  • 1 cup frozen spinach 

  • 1x small brown onion (optional)

  • 1 cup cauliflower & turmeric rice – see practical tip

  • 2 cups coleslaw or baby rocket and cherry tomatoes to serve – see practical tip 

 

Lean Protein Options (serves two)

  • Cheese: 1 cup fresh low-fat ricotta or cottage cheese 

  • Fish: 200g can of tuna in spring water, drained

  • Plant Protein: 1 cup red lentils (see ‘Lentil Bolognese’ recipe) OR Syndian Patty* (Coles)

  • Vegan Friendly: 250g tofu scramble 

  • 4x Egg Scramble 

  • Animal Protein: 200g lean minced meat (turkey, pork, beef, chicken) – Bolognese style   

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 Low GI Carbohydrate

  • 1 cup cooked ancient grains – see practical tip   

Healthy Fat

  • 2 Tsps. Olive Oil + Spray

Sauces / Spices / Flavours 

  • paprika, turmeric, cracked pepper, garlic

  • 2 tbsp. parmesan to grate over the top

Practical Tips - purchase ‘cauliflower rice’ already ground from the fresh salad section in Woolworths or Coles and add a dash of turmeric spice after heating in the microwave for a few seconds. Purchase ‘ancient grains’ from Coles (microwaveable pouches).

INSTRUCTIONS

1.     Preheat oven to 200°C or alternatively turn grill on. Line a tray with baking paper. 

2.     Remove stalk from Portobello mushrooms and finely chop to include in the filling mixture

3.     Microwave spinach for desired minutes until cooked through 

4.     In a large bowl, add cooked spinach, onion and desired protein choice

5.     Spray both sides of the mushroom caps with oil. Place in a microwave for 30-40 seconds. 

6.     Divide mixture between mushroom caps, drizzle with olive oil and sprinkle with parmesan

7.     Bake or grill mushrooms for 10-15 minutes or until topping is golden 

8.     Cook ancient grains packet in microwave for 60-90 seconds 

9.     Transfer to a plate – serve mushroom caps with turmeric rice, cabbage + ancient grains 

Nutrition

  • High Protein

  • High Fibre 

  • Low Energy (kJ Friendly) 

  • Can be vegetarian or vegan friendly 

Brought to you by our Lane Cove & Cremorne Dietitian Aimee Boidin!

Corporate Wellbeing: How to sustain mood and energy to maximise productivity and enjoyment of work (3 minute read for the time poor!)

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Ever feel like you are just bouncing from one coffee to another or skipping a meal due to back-to-back meetings? Completely common, but not ideal!

After working closely with many high-flying corporates who were often both time poor and stressed, I decided it was time for a Dietitian to help guide them towards the right brain fuel and behaviours to support their careers.

Energy

Fact: Our brilliant brain runs off glucose (sugar!) and with lack of it our attention, memory and concentration starts to falter rendering us unproductive. Craving chocolate from the vending machine for a rollercoaster high? We can do better than that!

Eating foods of a low glycaemic index will sustain energy and support alertness. Some of these foods include traditional oats, whole grains, fresh fruit, yoghurt, milk, legumes/lentils and sweet potato.

Eating regularly is imperative to cognitive performance – plan wisely. What about putting a piece of fruit next to your keyboard as a reminder to snack?

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Mood

If we are in a good mood at work we are motivated, diligent and communicate well with our team. Many hormones help regulate our mood and the exciting thing is this… food influences our hormones!

What is the “Gut Brain Axis” ?

Interestingly the gut and brain can communicate to each other through the vagus nerve, commonly known as the “gut brain axis”.

Gut to brain: Endocrine cells (hormone cells) in the gut can interact with nerve fibres that link to the brain through secretion of hormones such as serotonin.

Brain to gut: Stress increases intestinal permeability and modifies the gut-microbiota (bacteria) leading to conditions like irritable bowel syndrome. 

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Tryptophan

Tryptophan is an amino acid which is converted into two other hormones serotonin and melatonin.

Serotonin is our feel good hormone, with 95% of it being produced by the cells in our gut.

Foods high in tryptophan include bananas, legumes (including nuts), lentils and lean protein sources (meats such as chicken, ham, dairy).

 And what about melatonin? Well it’s our sleep inducing hormone! Good sleep contributes to a healthy mood too. Hot cup of milk to help you sleep? Now you know why.

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 Omega-3

Another vital nutrient that assists making brain chemicals, which assist with positive mood. And guess what? Our body cannot make Omega-3, we must eat it!

Deep sea fish (salmon, tuna, ocean trout, sardines) are our highest Omega-3 sources. Other seafoods such as octopus, mussels and prawns have smaller amounts. We can also obtain small amounts from plant foods like walnuts and flaxseeds.

So there you have it. Out with the copious amounts of coffee and kit kats, in with the sustaining carbs, foods to support healthy micro-biota, your faithful tryptophan rich bananas and salmon sashimi for lunch.

Interested in a workshop? Check out our Corporate Services here: http://bodyfusion.com.au/corporate-health/

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HIGH FIBRE & HIGH PROTEIN CHOCOLATE SLICE

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Ingredients

  • 2 tbsp. Chia Seeds
  • 400g Black Beans (low sodium can, drained & rinsed) 
  • 200g Ground Almonds (I used almond meal)
  • 200g Apple Puree (I used 100% canned whole apples) 
  • 200mL Milk (enriched protein vita soy or skim milk)
  • 4 tbsp. Honey
  • 1 tsp. Vanilla Essence
  • 10g Stevia Sweetener (I used sachets)
  • 8 tbsp. Cacao Powder
  • Salt (small pinch)
  • 100g mixed raw or dry roasted nuts (for crunch)  

Method

  • Soak the chia seeds in 1/2 cup of water for roughly 30 minutes
  • Preheat oven to 180 degrees
  • Line a baking tray with baking paper
  • Apples - place 200g into a pot with ¼ cup of water, let them simmer and stew in pot until slightly soft. Add cinnamon and a little vanilla. Alternatively, you can use already pureed apple sauce, however I find this is much tastier, fresh and nutritious
  • Use a food processor to blend all ingredients except the whole nuts
  • Once all blended and of smooth consistency, mix through the whole nuts
  • Pour mixture into the baking tray
  • Bake for about 40-45 minutes or until a knife or pick come outs clean
  • Allow brownies to cool for 30 minutes, they will set post oven so be patient!

Nutrition Benefits

  • High Fibre 
  • High Protein
  • Plant Based (if you use enriched soy milk)
  • Natural Sugar
  • Healthier Treat, still being mindful of quantity :) 

Note: might need some melted 70% dark chocolate drizzled on top or some sort of icing if you prefer richer!

Idea inspired from Sports Dietitian's Australia, 2017 Conference – John West Black Beans! 

Lane Cove & Cremorne Body Fusion Dietitian - Aimee Boidin http://bodyfusion.com.au/about-our-dietitian/

Swimming the English Channel

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I’ve always been a swimmer. Growing up, spending time in the ocean was what we did.  Swimming came pretty easily to me, but it wasn’t until the wrong side of 40 that I really found a love for it.

It was a love born of two things. Firstly, the threat of drastic surgery to correct a serious back problem meant I was on the hunt for any other remedy. Secondly, I happened to join a very high performing swim squad called Vladswim. Swimming is more than a sport to this group, it’s a passion and a way of life. Surrounded by adventurous people with no limit to their aspirations, I was inspired to create my own big goal.

I have always dreamed of an iconic swim like the English Channel, but never took it seriously. In the Vladswim pool goals are set, prepared for and achieved. This was 2016. I had a goal, I had a preparation program and I was ready to commit to swimming the English Channel in 2019.

I began a routine of early morning training at the pool and weekend sessions in the ocean. There was always talk of nutrition amongst the swimmers. What worked, what definitely didn’t. What worked for this person but not for another. It became clear that getting the ‘feeding’ right was central to achieving my goal and also enjoying the process.

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Towards the end of last year, I started to prepare for the Rottnest Channel Swim – a 20km open water swim from Cottesloe Beach in Western Australia to Rottnest Island off the coast. It was the longest swim I had attempted and I decided to consult a nutritionist to work out the best feeding plan. Up until this point my approach had been to eat whatever I wanted and suck down a few gels as needed on longer ocean swims. Swimming makes you hungry! I’d worked hard in the pool and I could get away with eating pretty much whatever I wanted between sessions. Ashleigh, my new nutrition, had other ideas.

We used Rottnest as an experiment to find out what suited me best. The swim was a large learning curve. How do you carb load and when? How do you hydrate most effectively? What foods would aid my recovery?

I learnt that there is no exact science when it comes to individual nutrition. Trial and error and an open dialogue with your nutritionist are essential as you work out how to get a comfortable and effective feeding pattern.

A few months after Rottnest, a spot opened up for an English Channel swim during the current 2018 season.  The idea of doing it a year early appealed – I had a good base from my Rottnest preparation and my coach thought I was ready. I had a great nutritionist on board in Ashleigh, so I decided to put all my ducks in a row and give it my best crack!

I had a limited time to prepare myself both in the pool and from a nutritional point of view in order to be ready for the demands of the Channel. I needed to increase my swimming mileage, put on a little bit of weight and work out a feeding plan for some long ocean swims in the lead up and of course the day itself.

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I was on such a high in the lead up to the swim. Full of excitement and anticipation! This saw me through seven weeks of intense training, with my mileage peaking at about 50km per week. I was still talking to Ashleigh and tweaking my feeds right up until the start of my Channel swim.

I felt confident we had quite a few feed options on offer in case I felt ‘feed fatigued’.  It’s hard to know for sure what you will feel like over the course of 13 to 14 hours of swimming. I had options such as Maltodextrin, Gatorade, Staminade, Hydralyte, Coke, Mars Bars, gels and peaches in syrup.

Quite a smorgasbord of options and certainly enough to keep me interested. I can only recall finding the flavour of orange Staminade totally vile at around the nine-hour mark. No big deal, there was more to choose from.

It took me 13 hours, 20 minutes and 15 seconds to reach France. With the current, I swam approximately 55km.

I felt well fuelled and hydrated all the way through my crossing. I felt strong. I kept telling myself that I had prepared well in advance, I had done the training. If I kept focused and positive and my nutrition was on target, I would succeed.

I owe a huge thanks to Ashleigh for keeping my nutrition on track. I was not the ideal client. A little picky, a bit adverse to the healthy ingredients on offer but your patience paid off and we got there.  Thank you for helping me achieve my goal!

Sam Abeshouse

How to balance a healthy dinner meal for diabetes

Struggling to put together a well-balanced meal at dinnertime for you or a family member who has Diabetes? This quick article will assist you in maintaining stable blood sugar levels, a healthy weight and maximum food satisfaction and enjoyment at dinner!

Dinner time can be challenging when we get home from an exhausting day. The last thing we want to think about is “What’s for Dinner”?– Sound familiar? Read on.

WHY? Well if your goal is to maintain or lose some weight to help control your diabetes then choosing a healthy, well-balanced meal is important to ensure extra kilojoules, sugar and fat are not creeping into your last main meal of the day.

Diabetes in a Nutshell – what is happening in your body!

Diabetes is when high levels of glucose circulate within the blood. When we consume carbohydrate-containing foods, our body breaks it down into glucose (sugar). The presence of glucose triggers the release of insulin, a hormone helping to reduce glucose levels in the blood. When the pancreas is unable to produce enough insulin or insulin doesn’t work as effectively, diabetes arises. Without adequate insulin, glucose in the blood builds up and can increase short and long-term health risks. 

Type 1 – When the pancreas cannot produce insulin due to the body’s immune system damaging the cells that usually make insulin, therefore insulin must be replaced in order to manage blood sugar levels.   

Type 2 – Usually a result of either insulin resistance where the pancreas is supplying insulin, however the cells are resisting the insulin, compromising the uptake of glucose for energy and or over time the pancreas can become overworked and fails to produce adequate insulin to glucose ratio. 

To achieve a healthy balanced dinner, having a few handy kitchen supplies is important so you can make a quick, nutritious and delicious meal that ticks all the boxes and keeps your blood sugar levels in check.

1. Low Starch Vegetables– a variety of colours helps you to achieve a balance of micronutrients & fibre!

  • Fill half your plate with an array of low starch vegetables. Some convenient options: birds eye steam fresh bags or frozen stir fry mix; fine cut coleslaw; spinach, rocket, kale leaves pack, stir fry rainbow veggies and or spiralized zucchini or cauliflower and broccoli steam “rice” packs

2. High Fibre Carbohydrates –encourage a slow release of blood sugar and promote increased fullness!

  • Fill ¼ of your plate. Some convenient options: lentils, freekah, beans superblend; brown/long grain rice or quinoa microwaveable packs; spiralized sweet potato noodle packs or birds eye frozen oven roast bag 

3. Lean Protein– broken down slowly, providing long-lasting energy

  • Fill the other ¼ of your plate. Some convenient options: BBQ chicken (skin and stuffing removed) *keep in an airtight container for a few days’ supply; birds Eye steam frozen fish /Atlantic salmon or canned tuna and salmon or versatile eggs!

4. Healthy Fat– promotes a healthy heart and has anti-inflammatory effects

  • Enjoy adding a thumb size of avocado, nuts, seeds or olives to your salads & veggies. 

 

Now putting it all together - Inspired Buddha or Burrito Bowls

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Step One: add a high fibre, slow-releasing source of carbohydrate including ½ cup cooked beans, brown rice or 100% buckwheat noodles 

Step Two: add lean protein including 150g fish or prawns, 150g firm tofu, 120g poultry, two boiled eggs or 100g lean heart-smart minced beef or pork meat

Step Three: add 2-3 cups of varied low starch vegetables including broccoli, cauliflower, spinach, mushrooms, capsicum, green beans, carrots, cherry tomatoes, cabbage, baby beetroot, bok choy, zucchini and the list goes on!

Step Four: include some heart-healthy fats including ¼ avocado, 1 tbsp. of olive oil, 10 olives or a sprinkle of nuts or seeds. 

Step Five: enjoy, take your time and appreciate the colours and flavours 

Remember that the AMOUNT of carbohydrate is going to be very individual and you should check in with a friendly local dietitian to set a collaborative plan. You can book in here http://bodyfusion.com.au/contact-us/or read more about our dietitians here: http://bodyfusion.com.au/about-our-dietitian/

Wishing you some delicious and healthy dinners!

Lentil Bolognese & Zucchini Zoodles

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Searching for a delicious recipe that increases your intake of plant protein? 

Serves: 6

Preparation Time: 10-15 minutes Cooking Time: 15-20 minutes 

Eating Time [most important😉]: 20 minutes ++

Ingredients

Vegetables

  • 4x Large Zucchini 

  • 1 Punnet Cherry Tomatoes (save 4-6 raw for garnish)

  • Handful of Fresh Spinach Leaves 

  • 1 Heaped Cup Sliced Button Mushrooms

  • 2x Spring Onion Bulbs 

Protein and Low GI Carbohydrate

  • 2 Cups Dried Red Lentils (McKenzie Brand)

  • 100g Cooked San Remo Pulse Pasta (optional) 

  • Parmesan Cheese (to sprinkle on top)

Healthy Fat

  • 1-2 Tbsp. Guacamole (see recipe below)

  • 1 Tbsp. Olive Oil

Sauces / Spices / Flavours

  • 100% Tomato Passata (Mutti Brand) or Tinned Crushed Tomatoes (low sodium)

  • 1 Tsp. Minced Garlic

  • Spices + Flavours: Paprika, Turmeric, Cracked Pepper, Basil, Parsley or Mixed Italian Herbs 

Instructions

1.     Slice ends of Zucchini and use a Spiralizer to make ribbons (or alternatively see practical tip*)

2.     Thinly Slice Mushrooms and Spring Onions and Halve Cherry Tomatoes

3.     Sauté Mushrooms, Onions + Tomatoes with Olive Oil + Spices in a pan for 3-5 minutes

4.     Add 5-6 cups of water to lentils and boil (follow McKenzie packet instructions) – mix whilst boiling until lentils absorb the water and are cooked through

5.     Mix through Passata sauce and minced garlic into lentils whilst on low heat

6.     Add mushrooms, tomatoes and onion into the lentil mix – mix through 

7.     Add and mix the handful of spinach 

8.     Drizzle some olive oil over Spiralized Zucchini and place in the microwave for 15 seconds 

9.     Plate up Zucchini, then pour over the lentil mix, sprinkle with parmesan cheese & seasonings

10.  Add a dollop of Plain Greek Yoghurt or Guacamole (see below) 

11.  Enjoy and take your time, serve with a sparkling water and fresh lemon juice

Guacamole Recipe (optional) – Combine ingredients to a consistency of your preference

  • 1 small Avocado 

  • Juice of half a small lemon 

  • 1 Tbsp. Plain Greek Yoghurt

  • Season with Pepper and Salt 

Alternatives

  • Instead of Zucchini = try sweet potato ribbons (higher starch vegetable*)

*Practical Tip: Coles and Woolworths – have pre-packed vegetable ribbons available

Nutritional Benefits

  • Excellent Source of Plant Protein

  • High Fibre

  • Antioxidant Rich

  • Anti-inflammatory Fats

 

This recipe was brought to you by Aimee Boidin, our Lane Cove and Cremorne Dietitian! 

Shakshuka Recipe

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Ingredients

·     1 red onion, finely diced

·     1 garlic clove, crushed

·     1 small chilli, finely diced

·     1 teaspoon paprika

·     ½ teaspoon ground coriander

·     ½ teaspoon ground cumin

·     2 red capsicums, cut into 2cm pieces

·     400g chopped tomatoes

·     ½ large eggplant, cut into 2cm cubes

·     4 eggs

·     Fresh coriander, to serve

Method

1.    Preheat oven to 2200C.

2.    Heat 1 tablespoon of extra virgin olive oil over a medium heat and add onion, garlic and chilli. Cook for 5 minutes, or until softened. Add the spices and stir, cook for a further minute. 

3.    Add the capsicum and tomatoes to the pan and cook for 10-15 minutes, or until capsicums are softened. Turn the cook top off, then blend the sauce and return to the pan.

4.    Meanwhile, spray another pan with cooking oil and heat over a high heat. Add eggplant and cook for 10 minutes or until cooked through, turning occasionally.

5.    Stir the eggplant through the sauce. Make four wells with the back of a spoon and crack an egg into each well, then bake in the oven until eggs are cooked to your liking.  

Sprinkle with coriander and serve with wholegrain bread.

Nutrition benefits:

High in Vitamin C to assist your immunity and glowing skin

A good source of protein to keep you feeling full and lower the overall GI of the meal

Can be shared with friends (Always a benefit too right ;))

This recipe was brought to you by our amazing Kirrawee Dietitian Melissa - give her a call to get your health sorted down in the South of Sydney!