Sitting in the sunshine

It is the second week of the school holidays and we have returned to the sunshine state of Queensland. A couple of days sitting on the beach in the sun will do us the world of good after 9 days of rain and cold. It is important to get some Vitamin D from the sun everyday (as long as we are sun safe with our little ones). Remember the sun screen and hat; close the computer, turn off the T.V and go play outside with the kids.
I am turning my computer off for a few days to really enjoy the break- see you on Thursday
Kate x

Sunday morning breakfast..................bliss!

There is nothing more than relaxing with the paper and a yummy Sunday morning breakfast that is healthy, quick, easy to prepare and guaranteed to be eaten by everyone in the family. Yes there is such a meal......French Toast.

The popular history behind French toast (aka German toast, American toast, Spanish toast, Nun's toast, Cream toast, Amarilla, Poor Knights of Windsor) is that it was created by medieval European cooks who needed to use every bit of food they could find to feed their families. They knew old, stale bread (French term "pain perdu" literally means lost bread) could be revived when moistened with milk and enriched with eggs. The traditional method of cookery was on a hot griddle prepped with a little fat (butter, oil). Quite like today.

High in protein, iron and low GI this is a great breakfast to start the day and give little engines the boost they need.

Try out my French Toast recipe from my cookbook "kids meals the whole family can enjoy" available from my website http://www.ultimatelunchbox.com.au/

Enjoy your leisurely Sundays!!

Kate x

French toast stars
1 egg
1 slice wholegrain or wholemeal bread
1 table milk
2 tablespoons of berries or mixed fruit pieces
Vanilla yoghurt
1 teaspoon maple syrup
Cut toast length ways into fingers or use a cookie cutter to make shapes
Soak bread in egg, milk mixture
Fry in medium pan until golden. Serve with drizzle of vanilla yoghurt or frozen yoghurt and teaspoon maple syrup
*For savoury French toast add grated cheese to the egg mixture and instead serve with a drizzle of tomato sauce.

Footy Fever - Grand Final Day

For those of you who a: live in Australia and b: follow AFL....then today is your day. Geelong V's St Kilda, Grand Final Day. I am somewhat saddened as my home team of the Brisbane Lions are nowhere to be seen:( . Aussies take their football very seriously, whatever the code- equally as serious are the football parties which can start the night before the big game.

Ever the hostess (and always thinking of my belly!) below are a few tips for catering for a "footy do"

• It doesn't have to be all 'pies and chips' or 'deep fried'!
• have some low fat dips (hummus/ avocado mixed on low fat Philly cream cheese)
• Serve light crackers or toasted pita bread with warmed salsa
• Serve veggie and salad sticks as dippers (yes people will eat them if they are offered)
• Sliced hard boiled eggs
• Fresh fruits such as strawberries/ cherry tomatoes
• Sliced lean meats
• Small bruchettas or filo pastry wraps
• Meat balls or chicken bites

Remember to keep jugs of iced water or soda water handy - to help hydrate and lubricate the 'rasping' throats.

Enjoy your day and .........GO THE SAINTS!

Kate x

It is time to bake

The rain is pelting across the window pane and the mercury has not crawled into double digits yet- so it is definitely an inside day today. School holidays are a great time to discover new recipes and have fun with the kids - mine love to bake, however baking doesn't have to be an unhealthy option. Many recipes call for large amounts of butter, margarine or oil and excess sugar which can be cut down. You can also add a few key ingredients to fortify (nutrient enrich) your baking. Two that I am particularly fond of are baby rice cereal (found in the baby section of the supermarket) which is iron fortified and protein enriched, and Benefibre(completely soluble in water) which adds extra fibre to your baking. Wherever possible I like to use wholemeal flour for extra fibre as well.

One of our favourite 'quick' recipes are scrolls. These can be sweet using sultanas and dried fruit or savoury, adding pizza toppings or simply using grated cheese and Vegemite (substitute any favourite spread if you are not fond of our little Aussie icon!)

Scrolls – cheese and Vegemite
2 cups self raising flour
90 g olive oil margarine
½ - 2/3 cup reduced fat milk
Fillings
1 tablespoon Vegemite + 2/3 cup grated cheese

Place flour and margarine in bowl; rub in with fingers until feel like breadcrumbs
Slowly add milk until dough forms.
Roll out onto floured surface making a rectangle
Cover with Vegemite and cheese
Roll dough to make a cylinder. Cut segments about 2 cm thick and arrange closely on tray lined with grease proof paper
Bake for 12 - 15 minutes in hot oven
Let cool
* If you can cope with the mess, kids love getting their hands into the flour and margarine. If you would prefer, invite them to roll the dough once it has formed into a ball. They can spread the ingredients on the dough

Scrolls- sultana
2 cups self raising flour
90 g olive oil margarine
½ - 2/3 cup reduced fat milk
Fillings
1 tablespoon margarine + 1 tablespoon brown sugar mixed to paste + ½ cup sultanas

Place flour and margarine in bowl; rub in with fingers until feel like breadcrumbs
Slowly add milk until dough forms.
Roll out onto floured surface making a rectangle
Cover brown sugar, margarine and sultanas
Roll dough to make a cylinder. Cut segments about 2 cm thick and arrange closely on tray lined with grease proof paper
Bake for 12 - 15 minutes in hot oven
Let cool

One of my favourite sites for recipes and inspiration is www.taste.com.au

Enjoy your bake-offs!

Kate x

Drinks- the good , the bad and the downright ugly!

To drink or not to drink ........................or what to drink?

What we drink these days is creating as much confusion (and health problems) as what to eat. Firstly we need our water - the general recommendation is 6-8 glasses per day (more if it is hot or you are exercising). For our kiddies under around 5 years of age I use the rule of around 125ml per kilogram body weight. So a 10 kg child needs about 1.25 L per day. The diet provides some of this fluid from foods such as fruit, vegetables, yoghurts and milk so they don't have to slug down 1.25 litres of plain water. For older children and adults the rule is 45-55 ml fluid per kilogram body weight.

Sorry to say I am not fussed on soft drinks, juices and cordials all moonlighting as something we need! Juice and soft drink believe it or not have the same kilojoules (calories) which often means a similar sugar content! (see link from Jessi at Newsy.com re 'soda taxes in the States')

Now for the bad news for 'us adults'!. For every latte, cappuccino or flat white, you can be consuming the equivalent of 1-2 pieces of bread! One a day is plenty (make it a skinny) or have a long black with a dash of milk.

The news is not much better when it comes to alcohol (I hear groans...) 120ml of wine/ red/ white or bubbles is a piece of bread. So watch the amount you consume.

Remember water, water, water for us all and water and milk for the children and young adults (reduced fat if they are over 2 years).

Remember World School Milk Day on the 30th September

Kate xo

cold days= comfort food

I am dealing with some seriously cold days here in the southern city of Adelaide. Brisbane Queensland is tipping the temperature charts at a balmy 25 -30 degrees celcius whereas Adelaide is crawlinng to a maximum of around 12 degrees (right in the heart of comfort eating territory!! )This doesn't have to be pies,chips, sausage rolls or fast food- the humble Spag Bol (or spag bog! as we call it) will do the trick. It is the quick and easy meal that is cheap, high in iron and protein, suitable from a toddler to a grandparent and anyone in between and a meal you can 'hide 'or 'enhance with ' some vegies to make it a complete meal. I have included my husbands 'no fail' spaghetti bolgnese recipe- let me know how you have enhanced your spaghetti recipe?

Kate x

Spaghetti Bolognese
500g lean beef mince
400g canned tomatoes
2 tablespoons tomato paste
Onion finely chopped
1 tablespoon mixed Italian herbs (fresh or dried)
1 tablespoon soy sauce

1/2 tablespoon bown sugar

500 g spaghetti

Lightly fry chopped onion in small amount of oil
Add mince and stir until brown
Add canned tomatoes and tomato paste
Sprinkle with herbs
Simmer

Cook spaghetti in saucepan of boiling water until just firm
Serve mince sauce drizzled over pasta, add grated cheese if desired
Serve with salad or vegetables
*older kids can stir over low heat and sprinkle in the herbs (if you take the pan of the heat the younger ones can have a stir)
*Bolognese is easy to freeze

Dining out - wedding style.....how indulgent

Ahhhh! what a beautiful day. My sister (the bride) looked beautiful, the day went off without a hitch - a spectacular country wedding (although I froze in the open aired horse and carriage ride back to the reception centre- it was about 7 degrees Celsius!). The reception was brilliant and I especially loved the way I plonked myself down at the table and various people brought me drinks and food from 6pm onwards.........however I watched the whole 'over-indulgence' reveal itself around me. Canapes, bread rolls, entre, mains, dessert, chocolates, wedding cake!!!!! not to mention all the drinks that were showered per table. By the time most people consumed their fill there were cries of 'I can't move' and 'I can't possible dance'. One of the most common questions I get asked in my clinic is how to moderate myself at parties, conferences and social gatherings? Yes it is hard to say no when you are hungry and when it is being brought to you every 5 minutes and it is free!!

My top tips to avoid overindulgence

1. Eat regularly through the day so you are not famished when you reach the party

2. keep a track of the number of pre -dinner nibbles and stick to a maximum of 5

3. Ask for a large glass of soda water or plain water to hydrate yourself before your first alcoholic drink, and drink one in between each alcoholic drink

4. Choose Entre and main or main and dessert (you don't need all three)

5. Leave a few mouthfuls on each plate (remember the serves are there to satisfy a six foot athletic male - so unless that is you, you don't need it!)

Enjoy being waited on but not so much that you need to let out your belt or undo your top button under the table.........

Kate