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!

 

Flour Guide: Nutrition, Baking & Best Uses

With the number of flours available in the supermarket today, it can be overwhelming (What the hell is TEFF?!). This guide looks at some of the most popular flours used in everyday cooking and mentions some new flours that are available in stores. We share our top picks at the bottom of the blog to keep your delicious baking producing healthy outcomes too!

Grains 101

·       In Australia, wheat based flour is commonly used by food manufacturers and individuals at home. Wheat grains are ground down and sifted in a process called milling, to produce flour.

·       There are three major parts of a cereal grain: the endosperm, bran and germ.

·       Different components of any grain may be left in or taken out depending on how it is milled. This will produce different kinds of flour.  

WHITE FLOUR

In white flour, both the bran and germ have been removed via milling. As the bran and germ contain more dietary fibre than the endosperm, white flour has a light consistency. Many micronutrients including B vitamins, iron and magnesium are found in greater concentrations in the bran and germ layers of the grain. Therefore, white flour contains less of these nutrients. However, flour may be restored with some of these lost nutrients and may also be fortified with additional nutrients such as folic acid and iodine.

Uses: White flour is commonly used to make bread, pizza dough or sweet bakes such as cakes, muffins and scones. White flour is often used as a thickener for gravies and sauces.

Nutrition

 WHOLEMEAL FLOUR

Incorporates the bran layer of the wheat grain, which makes this flour higher in fibre, protein as well as vitamins and minerals (e.g. niacin (B3) and iron). This flour may also be fortified with additional micronutrients.

Uses: Like white flour, wholemeal flour may be used to make sweet/savoury breads or doughs or cakes, muffins and scones

RYE FLOUR

Derived from the rye grain, rye flour is milled in a similar fashion to wheat. A little harder to find and more expensive than wheat flour, you may have to venture outside major supermarket chains to find rye flour. Rye flour comes in both dark and light varieties. Light rye is lighter than dark rye and contains less calories, fibre and protein per.

Uses: Rye flour may be used to make breads, pumpernickel, crispbreads, or biscuits.

SPELT FLOUR

Spelt is an ancient grain, cultivated over thousands of years. This grain is rich in several vitamins and minerals including B vitamins (thiamin, niacin and folate), magnesium, copper, iron and manganese. Spelt is a high protein, high fibre flour making it a great alternative to wheat flour.

Uses: May be used to make dense breads, biscuits or pastas. Spelt is quite flavoursome so is best for savoury dishes.

GLUTEN FREE FLOUR

Gluten free flour is generally a mix of various gluten free flours including corn and tapioca starch and rice flour. Due to the ingredients, this flour is quite low in protein compared to other flours.

Uses: Gluten free plain or self-raising flour can be used to make a variety of dishes including breads, cakes, muffins, batters and can be used as a thickener for sauces/gravies.

COCONUT FLOUR

Derived from the pulp of the coconut, coconut flour is a soft, light flour. It is a by-product made during the coconut milk making process. Coconut flour is also extremely high in flbre and a good source of protein. This flour absorbs a lot of liquid, therefore much less is required to make a certain product (e.g. muffins) than wheat flour.

Uses: Coconut flour may be used to make cupcakes or muffins, cakes, biscuits, pancakes and breads. It may also be used as a gluten free alternative for batter.

QUINOA FLOUR

Derived from another ancient grain, quinoa flour is high in fibre and protein, and contains a variety of vitamins and minerals including B vitamins, magnesium, iron and phosphate.

Uses: Quinoa flour produces quite a moist bake, and is good for muffins, cakes, pastries or sweet/savoury breads.

CHICKPEA FLOUR

You may or may not have seen chickpea flour in your local supermarket. As this flour is derived from chickpeas, it contains a significant amount of protein along with B vitamins and dietary fibre.

Uses: Chickpea flour may be used to bake cakes, breads and biscuits or for pancakes, fritters or batter

LENTIL FLOUR

Like chickpea flour, lentil flour is relatively new to the supermarket. Made purely from uncooked lentils, this flour provides a nutty flavour to dishes. Lentils are a great source of protein, dietary fibre and micronutrients such as iron, phosphate and copper.

Uses: Like chickpea flour, lentil flour may be used in a variety of dishes including sweet or savoury breads, cakes, muffins, fritters and to make batter.

TEFF FLOUR

Teff has long been used in Ethiopia as a staple grain, but it is relatively new to Western. Like quinoa, Teff is a good source of dietary fibre and protein. This gluten free flour is also rich in several micronutrients including B vitamins, calcium and iron.

Uses: Teff flour has an earthy, nutty taste and is a great gluten free alternative to wheat flour in cakes, muffins, breads and other bakes.

BUCKWHEAT FLOUR

Surprisingly, buckwheat is not a type of wheat. In fact, the buckwheat plant is related to rhubarb. Buckwheat flour is gluten free, and often used as a replacement for wheat. Buckwheat is available as both dark and light flours. Dark buckwheat is more flavoursome than light. Another high protein flour, buckwheat also contains several micronutrients including iron, magnesium, potassium and zinc.

Uses: Dark buckwheat flour is great for making crepes or pancakes, whilst lighter buckwheat flour may be used to make biscuits, muffins, rolls and bread. As buckwheat is quite strong, it is best used along with another flour (e.g. rice flour) to reduce the nutty taste.

OUR TOP PICKS NUTRITION WISE

Rye Flour: Particularly dark flour which is higher in protein than the light variety. With 300 calories/cup (vs. 500 in white and wholemeal), 10.5g of protein and 9.1g of fibre as well as being of a moderate glycaemic index it could be a good baking option, particularly if you enjoy making your own bread. Its also relatively cheap $3/kg.

Lentil Flour: With 333 calories/cup (5th lowest out of 15 compared) its high in protein 25.4g and fibre 15.9g and comes in at a medium price range, $9/kg.

Teff Flour: Teff was the flour highest in protein with 39g/cup! It also rated high in terms of fibre (12.5g) and was sitting at 225 calories. However it is a little more expensive, $13/kg

To learn more about the nutritional composition of flours best to talk to us in the clinic - we love baking!!

References/Further Information

Most this nutritional information was obtained from calorieking.com.au. Nutrient information on lentil flour was taken from mckenziesfoods.com.au

Note: The nutritional information provided on this guide refers to uncooked flour

[1] Honest to Goodness foods

[2] https://thesourcebulkfoods.com.au/shop/cooking/organic-buckwheat-flour-gf/

[3] https://www.tooshfoods.com.au/shop/cooking-and-baking/organic-teff-flour/

Christmas Recipe: Healthy Christmas Cake Muffins

Serves: 12

Ingredients

  • 400g mixed fruit
  • 2 eggs
  • 130g almond meal
  • 50g walnuts
  • 2 tablespoons olive or macadamia oil
  • 1/2 teaspoon ground cinnamon
  • 1/2 tsp allspice
  • 1/4 tsp ground ginger
  • 1/4 tsp nutmeg
  • 1 tablespoon lemon zest grated 
  • 1 tablespoon lemon juice
  • 1 teaspoon vanilla extract/essence

Method

  1. Preheat oven to 150 degrees Celsius
  2. Spray a muffin tin with oil (12 muffins)
  3. Combine eggs, dried fruit, spices, vanilla and lemon
  4. Add the almonds and walnuts and mix through
  5. Spoon into tin, split into 12
  6. Bake for 1 hour and 30 minutes. Check with skewer and cook longer if neede

Note: Cover the top if necessary to prevent over-browning.

Nutrition:

Calories: 200 calories/serve (perfect snack size with a cup of tea!)

Fat: 9.5g

Protein: 6g

Carbs: 22g 

 

 

Fragrant turmeric fish & chickpea curry

There is something really comforting about a fragrant curry on cold winters night, but when cooked with large amounts of ghee, butter, coconut milk and cream they can pack a hefty punch on your waistline. (Not ideal if you plan on following it up with a night on the lounge). Skip the takeaway and try this wonderfully tasty and satisfying turmeric curry, so easy to prepare it will be ready in under an hour. Your taste buds will be singing and your body happy because it is low in fat, salt & sugar as well as high in protein & fibre.

Serves 4

  • 3 x barramundi fillets, skinned, sliced into small pieces
  • 1x 400g can chickpeas
  • 2 tsp ground coriander seeds
  • 1 tsp turmeric, fresh, grated
  • Cracked pepper
  • 2 garlic cloves, roughly chopped
  • 2 long green chillies, roughly chopped
  • 1 x 4cm piece fresh ginger, sliced
  • 2 tbls olive oil
  • 2 brown onions
  • 2/3 cup fish stock
  • 2 kaffir lime leaves
  • Juice ½ lemon
  • 3 tsp fish sauce
  • 2 x broccoli heads
  • 2 cups snow peas
  • 200g spinach leaves

Method:

  1. In a frying pan dry fry coriander, turmeric, pepper for 2-3 mins until fragrant. Tip into a small food processor add garlic, chillies and ginger and whiz into a paste.
  2. In a large frying pan, heat 2 tsp olive oil and cook fish fillets for a minute on each side, set aside.
  3. Heat remaining oil in frying pan, cook onion until soft. Then add spice paste and stir for another minute.
  4. Add stock, lime leaves, lemon juice and fish sauce to frying pan with ½ cup water, bring to the boil.
  5. Add fish fillets and chickpeas back into the pan, reduce heat and simmer for 10 minutes.
  6. While curry is cooking, blanch broccoli and snow peas with boiling water and place onto a serving plate.
  7. Serve curry on top of ½ cup brown basmati rice OR 1 cup cauliflower rice + green vegetables. 

Thai Style Baked Fish

I've always been a big supporter of the Mediterranean diet and its inclusion of fish. Fish contains Omega 3's important for maintaining healthy cholesterol levels. It also helps reduce inflammation in the body (inflammation can lead to increased risk of chronic disease and other health problems). Try and include a fresh fish meal at least once in your week. It mixed things up anyway and tastes delicious if infused with some herbs!

Ingredients:


• 6 lemongrass stalks
• 12 Kaffier lime leaves
• 1 large kg fillet of firm white fish e.g. Barramundi, Ling, King Fish
• ¼ store bought red curry paste
• 2 Tbsp Shredded ginger
• 3 garlic cloves (sliced)
• 2 long red chilis, seeds removed and chopped
• 2 Tbsp vegetable oil
• 1 Cup Coriander leaves
• 1 Cup Mint leaves
• 1 Cup Thai Basil leaves
• Steamed basmati, doongara or mahatma rice and lime wedges, to serve

 

Directions:

Preheat over to 200 degrees. Place the lemongrass and lime leaves in a baking tray lined with non-stick baking paper and top with fish, skin side down. Spread the flesh of the fish with the curry paste. Combine the ginger, garlic, chili and oil. Sprinkle over the fish and bake for 20-30 minutes or until the fish is cooked through. Top the fish with the coriander, mint and thai basil and serve with steamed rice, a big bunch of vegetables or salad and lime wedges. Oh and then totally eat it all up...

Ash ;)

Sunday Runs, Markets and Muesli (Recipe Included!)

Imagine this:

On the horizon sits the sun, a bright yellow beginning, slowly climbing its ladder up the coloured sky. A light breeze pushes you into a rhythmic run, right along the sleepy beach and up to a grassy green headland. You stop to catch you breath, your heart hammering gratitude as you drink in the 360-degree view.

A couple of more minutes. A couple of more colours… Time to go.

Following the seagulls down the sandy path, past the receding aqua wash and waving to the local surfers, you finally reach the end of your journey. With the salty ocean breeze brushing your face, you turn like a magnet to the sparkling ocean. With a start, you run in to meet your old friend with a joyful laugh, still fully clothed. There you float. Free. Happy. Alive.

With exhilarated rosy cheeks and slight regret, you drag yourself away from the caring hands of the ocean… time for the markets!

 And this is just the way my Sunday began.

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I am a big fan of local markets in Sydney. They offer fresh produce, you can meet and support local farmers and taste before you buy. It’s such a sensory experience. They smell of warm crusty bread, cinnamon sticks and freshly blended citrus juices all of which mingle in with a sea of interesting people as you weave your way in and out. My fresh produce lasts about twice as long and tastes about twice as good!

This Sunday I was on a mission. A client had given me a delicious muesli recipe and brought some in as a gift (thank you, you know who you are). It tasted phenomenal and I was committed to making my own variety.

As I wondered amongst the bustling stores I bartered over buckwheat and nutted out the best place to buy my pecans. Half an hour later I was content with a bag full of goodies. I couldn’t stop smiling. I was so excited.

Experimentation took the good part of my Sunday afternoon but this is what I came up with:

Ingredients:

  • 300g sprouted buckwheat
  • 1 cup of oats (you could use quinoa flakes if you want gluten free)
  • 1/2 cup of amaranth
  • 200g pecans or walnuts
  • 100g sesame seeds
  • 100g pumpkin seeds
  • 2 long (10-12cm) cinnamon quills
  • 2 tsp. dried nutmeg
  • 120g medjool dates (deseeded and cut into small pieces)
  • 300g dried apple (cut into small pieces)
  • 1 tsp. vanilla extract
  • ½ tsp. salt
  • 80g Canadian Maple Syrup

Optional (makes it a little higher in energy but a lot more crunchy!)

  • 50g coconut oil
  • 100g shredded coconut

Method:

1.     Preheat oven to 180 degrees.

2.     With mortar and pestle or end of rolling pin bash/grind cinnamon to break up sticks. With your hands then break/rip up cinnamon into small bits (as small as you can!).

3.     Add all other ingredients into a big mixing bowl, melting coconut oil if necessary. Mix well to coat with oil and maple syrup.

4.     Put into 1 or 2 large baking trays lined with baking paper.

5.     Periodically check muesli over next 30-40minutes, using a wooden spoon to slowly turn over the muesli when it looks brown.

6.     Leave to cool for 20 mins.

Nutrition:

  • Amaranth is a great source of iron (~5mg/cup).
  • Oats contain beta glucan, a soluble fibre to reduce cholesterol levels.
  • Apples contain polyphenols and flavonoids, which prevent oxidation in the body, preventing  disease and ageing.
  • Buckwheat is a good source of magnesium, a micronutrient responsible for more than 300 enzymatic reactions, including enzymes required for maintaining stable blood glucose levels.
  • All the grains, nuts and seeds are an excellent source of fibre, which makes you feel full and aids digestion.
  • This mix is also high in healthy omega 3 and omega 6 fats, which promote clear cognition, boost HDL (healthy) cholesterol, maintain hormone production and lubricate joints.
  • Pumpkin seeds are a good source of zinc, vital for promoting immunity, clear skin, strong hair and nails.
  • Sesame are incredibly rich sources of many essential minerals including Calcium, magnesium, iron, manganese, zinc and selenium.

How to eat this delicious mix:

  • Portion out ½ a cup (trust me doesn’t look like a lot but its so filling!). Add some milk, yoghurt and a piece of fruit for breakfast. Wouldn’t be surprised if you are content until lunch ;)
  • Nibble on as a snack during your work day.
  • Add over the top of some ice cream as a treat.

Chili Con Carne

Winter is upon us and suddenly we are craving warming and filling foods. Better make them healthy! I made this one the other weekend in my slow cooker. But you can do it just as easily on the stove. If you are vegetarian this one can also be for you! Why not add some extra beans and veggies and omit the lean beef. Feel free to also experiment with your extras. I added some jalapeños to mine and next time I will definitely consider some salsa or avocado.

High in FIBRE with brown rice and many veggies. High in VITAMIN C with tomatoes to maintain a strong immunity. LOW GI to fill you up. And also this more than provides enough leftovers to save you time when things get busy. This recipe also tastes better with every passing day as the flavours mix and mingle more and more. DELICIOUS! :)

Ingredients (serves 8 - Plenty of leftovers!)

3 cloves garlic (minced or finely chopped)

1 brown onion (chopped)

1 red capsicum (chopped into small pieces)

1 tbsp olive oil

1 tbsp cumin powder

1 red chill

Black cracked pepper

750g lean mince

1 can kidney beans

400g tinned tomatoes

1/2 bunch fresh basil (finely chopped)

Brown rice

4xsmall wholemeal pita bread

Light sour cream (small tub)

Reduced fat cheese (25% Bega)

Method:

1. Add olive oil, garlic, onion and capsicum to a large saucepan. Cook over medium heat until brown

2. Add in lean beef mince and cook until brown

3. Add tinned tomatoes, kidney beans, cumin and chili. Keep on a medium heat until completely mixed and food is warm.

4. Leave to simmer and steam with the lid on for 30mins with reduced heat

5. Whilst this is simmering add a cup of brown rice with 2.5 cups of water to a rice cooker or saucepan. Cook until almost all water is gone and then steam with the saucepan of the heat.

5. Add basil and pepper to season to the chill con carne mix

6. Cut up wholemeal pitas into 6 pieces per pita and place in the grill for 5-10 minutes. WATCH THIS CAREFULLY they seem to go from brown to black quite quickly from experience!

7. Serve: A good large spoon of brown rice, a good couple of large spoon of the chill con carne mixture onto a plate. Garnish with sour cream on top and a sprinkle of reduced fat cheese. Add pitas around the plate.

8. Enjoy and feel nourished!!