Friday, October 30, 2009
Tonight we are taking the kiddies out for dinner to give the two cooks a night off. Child friendly places I have found are are Italian, Japanese, Mexican, Fish or Thai restaurants. Remember to order small serves and always order a side of salad or vegetables.
I am taking the week end to catch up on overdue work so will see you all Monday
have a fabulous week-end
Thursday, October 29, 2009
Thread prawns, scallops and some textured white fish onto skewers with vegetables such as capsicum, cherry tomato or sweet potato. Brushing with simple marinades such as lime juice, olive oil and sweet chili sauce adds wonderful flavour to seafood. Served with a side salad of baby spinach, rocket, capers and Greek feta is not only delicious and healthy - it is faster than a takeaway!
Try my prawn kebabs (the kids helped me thread them - good to see they come in handy at dinner time - gorgeous things!)
Garlic prawn skewers
24 green king prawns (shelled leaving tails in tact)
8 wooden skewers pre-soaked to reduce burning (thread 3 prawns per skewer)
thread cherry tomatoes and water chestnuts as desired
Lime juice, olive oil and crushed garlic (for basting)
Place skewers on grill plate or barbeque and baste regularly until prawns are cooked through.
Serve skewers on rice or salad with sweet chili sauce
Wednesday, October 28, 2009
100 ml milk
1 teaspoon honey
2 tablespoons vanilla yoghurt
1 pinch nutmeg
3-4 cubes ice
Place all ingredients in blender or food processor
Blend till smooth
Tuesday, October 27, 2009
Monday, October 26, 2009
Having an idea of your weekly meals also mean you can maintain variety, budget well and let your children who may be a little fussy , warm up to the idea of dinner during the day (surprise tactics generally don't work well for these kids).
400 g can refried beans
400 g can baked beans
400 g can crushed tomatoes
Taco seasoning or burrito simmer sauce
Salsa or tomato sauce
Brown mince and add baked beans and can tomatoes. Taco or simmer sauce to taste.
Place 3 table spoon mixture in centre of tortilla. Add lettuce, tomato, cheese and sauce
Wrap and secure with a tie
(Makes ~ 6 burritos)
*kids love to put their own together (use a rubber band or ribbon to hold them together for little hands
** Add spicy salsa before wrapping burrito to add a zing
Freeze individual serves of the mix for emergencies
You can use 400 g mince or chicken instead of the refried beans for an alternative
Sunday, October 25, 2009
Friday, October 23, 2009
500g cooked short grain rice
1 table sushi vinegar
5 sheets seaweed
fillings: cooked or tinned tuna, grated carrot, fresh cooked prawns, marinated tofu, cucumber, avocado, lettuce, sprouts, carrot, asparagus spears
Pour vinegar over cold rice and mix thoroughly
Place seaweed shiny side down and spread with thin, even layer of rice leaving 3cm of one end free
Place desired fillings in line about 3cm in from the other end
Gently roll into a pipe starting from the end with the filling
Slice with a wet knife
Serve with soy and fresh ginger
*kids can help to roll (purchase a bamboo mat and cover with glad wrap -it makes the whole process so easy!)
Thursday, October 22, 2009
This leads me to the point that kids and adults don't have to like every food put in front of them. Variety means just that...a varied choice.
My tips for a varied diet for you and your family
- Try to eat 15 different foods per day
- Have 2 fruits and 5 x 1/2 cup serves of vegetables and salad (1 cup if it is larger style such as lettuce)
- Try not to eat the same thing twice in a row as it forces you out of your comfort zone
On the weekend get someone else to make your sandwich with their choice of filling
- Put yourself in your kids shoes and try something you think you may not like
Tuesday, October 20, 2009
- fruit and nuts
- wholegrain crackers and cheese
- yoghurt with natural muesli
- wholegrain rice cakes with avocado
- fruit scone with light Philly cheese
- small smoothie
- dried fruit and cheese
- light cream cheese dip with carrot
- celery with peanut butter and sultanas
- mountain bread with grated cheese and salsa
Monday, October 19, 2009
- Plan your evening meals and check that you have all necessary ingredients at the beginning of each day
- Don't make things too complex (see my easy Barbecued salmon steak recipe below)
- Take 2 snacks to work or when you go out(fruit and nuts, fresh fruit and yoghurt, crackers and avocado
- water water water - don't just rely on hydrating with coffee and tea
- take a walk at lunch time or take the kids for a wander to the park in the afternoon
- Delegate jobs - you don't have to do it all
- Take time out for yourself (read a book or magazine, see a movie - I saw "Mao's last Dancer" last night - wonderful movie, even shed a few tears!!!
600 g Atlantic salmon cut into 4 steaks
Cajun spice or seasoning of choice
100ml plain low fat yogurt
2 tablespoon lemon juice
Mix the yoghurt, lemon juice, and teaspoon Cajun spice in a bowl and set aside.
Lightly season one side of the salmon steaks with the Cajun spice
Lightly spray the cooking surface with oil
Barbecue or pan fry until cooked through
Serve with a green salad using rocket, baby spinach and bean sprouts and drizzle with a sauce made with extra yoghurt, lemon juice and chopped fresh coriander.
Tuesday, October 13, 2009
Monday, October 12, 2009
it is not about dieting - it is about putting the right food in, moving a little more and changing a few winter habits.
- My top tips to shed kilos without dieting
- Eat every 3 hours - small frequent meals ensure you don't stockpile
- Have a glass of water before each meal
- Take 1-2 spoon fulls off each main meal or get someone else to plate up for you
- Fill half your plate with vegetables or salad (did wonders for people living in Asia and the Mediterranean region
- Don't drink alcohol from Monday to Thursday and only in moderation Friday and the week end
- Dont just eat a biscuit or cake because it is in front of you - pick something that has a function for your body - yoghurt, cracker and cheese, fruit, salad sticks and low fat dip
- get out and move
Give these tips a go before starting any crash diet. remember dieting doesn't work however sensible food choices, less refined food and more fruit, vegetables, nuts, seeds, legumes and lean protein (the pieces of the puzzle that the body needs) will make you feel fabulous.
You have one body - treat it with respect!
Thursday, October 8, 2009
With more than 200 million produced in Australia per year, eggs are one of our favourite things to eat. From poached and scrambled, or to top a delicious burger or salad, they make a tasty and nutritious addition to any meal.
Did you know?
· Eggs are one of a few naturally nutrient dense food products, contributing significantly more than 7% of the RDI for at least 11 different vitamins and minerals including iodine, zinc, omega-3 and folate, as well as containing important antioxidants.
· Eggs carry the Heart Foundation Tick because they are a nutritious food recommended as a part of healthy and balanced diet. All Australians including those with type 2 diabetes or metabolic syndrome can enjoy up to six eggs a week.
· An egg contains approximately 5g of fat, which is mostly made up of the healthy unsaturated fat needed for a healthy eating pattern. An egg contains only about 1.5g of saturated fat and no trans fats, which are the type that raise blood cholesterol and increase the risk of heart disease.
· Eggs provide the highest quality protein of all food sources, with just one serve providing 20% of the recommended dietary intake for protein. This also means eggs have a high satiety factor, making you feel fuller for longer.
These are just a few of the many reasons to include eggs in your diet that you may want to share with viewers on the eggs-ellent day! On the other hand, you might want to celebrate the day laughing over an egg ‘yoke’ or two.
Tuesday, October 6, 2009
440g can chickpeas drained
2 tablespoons lemon juice
2 tablespoon tahini
1/2 teaspoon cumin
2 tablespoon olive oil
1 clove crushed garlic
Place all ingredients in food processor and blend until the mix reaches the required consistency. This recipe makes 2 cups.
Children love to help operate the food processor. Once the lid is on it is very safe, although keep a close eye on them.
NOTE Chickpeas are high in iron, zinc and they have B group vitamins B1, B2 and B3 (essential for growth, healthy skin and eyes and metabolism)
Garlic contains Vitamin B1 and vitamin C
Sunday, October 4, 2009
The party is over and it is back to school (for us Queenslanders anyway!). Two weeks of flying by the seat of our pants has gone by so quickly. Spontaneous lunches and throw together dinners are now a thing of the past as routine returns to normal. Don't get me wrong I do love waking up and relaxing for the first few hours over a leisurely breakfast or suggesting a walk to the shops to pick up some fresh bread or a few sushi rolls. However routine is something my children love and they are looking forward to seeing their friends again. The one black cloud that hangs over most parents heads prior to the first day back is the thought of filling the dreaded lunchbox every single morning. The thing that destroys us is the fact that it can come home untouched or even unopened. Don't despair let me give you a few handy tips for the box
Fill with 5 items only (it is not a fishing tackle box!!)
make sure there is at least one piece of fruit (cut up ensures it may be eaten, rub lemon juice onto apple to stop it going brown)
use wholegrain bread or half grain/ half white for the sandwich
Pack frozen water or frozen plain or low fat flavoured milk in the box to keep the contents cool
Add cheese to the sandwich or have some grain crackers with cubed cheese
pack some chopped carrot, celery, snow pea or baby corn with a dip (hommus, cream cheese or avocado dip
if you bake use wholemeal flour, dried fruits and add baby rice cereal such as farex or iron fortified breakfast cereals for iron.
The kids love my cereal slice for their lunchbox and are happy to have a healthy lunchbox especially if it tastes good. Good lunch with back to school tomorrow
1cup dried fruit
1 cup self raising flour
1 cup dates (or try a mixture of dried fruit)
1 cup cornflakes (you can use any cereal in your cupboard)
125 g almonds(omit if nuts are an allergy risk)
125 g butter or margarine
1 cup brown sugar
1 egg (beaten)
Add all ingredients together, mixing well.
Line a 25 cm shallow pan with baking paper. Press mixture flat in the pan
Bake at 170 ‘C for 15 -20 minutes until golden.