Healthy Apricot Delight

My sister is my best friend. She's pretty awesome, I'm not gonna lie. The trouble is, we're in a distance-relationship. Laura (my sister) lives in the Melbourne 'burbs, studying hard at university and working crazy hours to make it all possible. And me? I'm still a country girl, working full time sharing my nutrition knowledge with the good folk of the Latrobe Valley. Two and a bit hours away from my bestie.

I don't like to think of Laura being all alone, so far from home. I send letters and the odd parcel her way so she can get a friendly surprise when she (eventually) checks her mailbox. Recently, I sent a little parcel containing odds and sods which had made me think of her. A bag of Apricot Delight was one of them. It reminded me of our childhood and rare occasions when we were allowed to choose treats from the lolly shop to gobble down while watching a movie. Apricot Delight would feature more often than not.

Laura informed me she had been so thrilled to find said Apricot Delight in her mailbox that she munched her way through the entire 250g packet in one sitting. To this, Laura quickly added "but it's OK, it's fruit right? It's healthy." Now, big sister (that's me), being a dietitian and all, knew this clearly was not the case, and I did then feel somewhat guilty for misleading her. You see, take a look at the ingredients list on a packet of commercial Apricot Delight. It will look something like this: Ingredients: Apricots 50%, Sugar, Glucose Syrup (Derived from Corn), Vegetable Oil, Acidity Regulator: (330), Emulsifier (Soya Lecithin), Corn Starch, Natural Colour: (160b), Natural Flavour, Preservative: (220). This means that merely HALF a packet of commercial Apricot Delight is actually apricot, leaving the other half full of preservatives, colours and flavourings. Hhmm... it doesn't seem so tasty now, does it? So, because my sister is my best friend and I want her to eat yummy things and remain healthy, I developed the following simple recipe for Healthy Apricot Delight:

Healthy Apricot Delight 
 Makes about 35 pieces, depending on how you cut them 

Ingredients 
250g dried Turkish apricots
500ml boiling water
1/2 cup dessicated coconut
2 tablespoons Melrose organic unrefined coconut oil
1/4 cup dessicated coconut, extra

Method 
1. Place the apricots in a large bowl and cover with boiling water to soften. (I left mine for ~3 hours whilst I went out a did stuff. Stuff like booking a trip away with my wonderful sister. And heading to the shops to buy coconut oil. And visiting Nana especially so I could borrow her food processor for step 2. You know, important stuff).

The apricots looking nice and soft and plump after a long soaking.

2. When the apricots are softened, drain and blend in a food processor until they are finely chopped.

 

 Apricots all blitzed up courtesy of Nana's food processor. I know what I want for Christmas!

3. Transfer chopped apricots back into the large bowl and add the dessicated coconut and coconut oil. Mix well.

Triple treat: apricots, coconut and coconut oil. 

4. Transfer mixture into a baking tray lined with baking paper and spread out at about 2cm thickness.

 Ready to chill.

5. Cover tray with plastic wrap and leave in the fridge overnight.
6. Slice mixture into small rectangles (about 1x2cm), roll in extra coconut.

7. Finally, enjoy!

Store in an airtight container in the refrigerator.
 
Nutrition Information: Per serve (30g or 3 pieces): Energy 407kj, Protein 1.1g, Total fat 5.8g, Saturated fat 5.3g, Carbohydrates 9.5g, Sugars 8.6g, Dietary fibre 2.5g, Sodium 8.5mg.


I hope you enjoy this all natural, preservative-free version of this old classic. Please let me know below if this recipe is a hit with you!

- Em xx

Trekking towards Summit Nutrition

When I'm in need of inspiration, I need look no further than my beautiful parents. To me, my Mum and Dad are pretty darn amazing. They have worked themselves to the bone establishing and running their own business for 17 years whilst simultaneously raising my sister and I (tough gig, that one!). My parents have certainly instilled into me the meaning and importance of hard work and determination.

When they're not working, you'll find my parents at the footy or rugby, in the great outdoors, or most likely in the gym. (Hhhmmm, maybe that's where I get it from.....). Dad's always trying something new in the gym, pushing a little harder and going a little further. A jog outside turned into a 5km run, then a 10km run. Then next thing you know he's planning the year around various half marathons. Similarly, a touristy climb up Adam's Peak in Sri Lanka lead to climbing Mt Kinabalu in Borneo. Still yearning for more, Dad pulled out the big guns this year and took on Mt Kilimanjaro. "Mt Whaaaat?," you may asking. Mt Kilimanjaro, located in Africa, is the world's tallest free standing mountain at 5895 metres or 19 341 foot tall. Technically speaking, it is not a mountain at all, but a dormant volcano. No small feat, that's for sure. However I am extremely proud to say that Dad did conquer Mt Kilimanjaro!! In honour of Father's Day this weekend, this blog is all about Dad and his Kilimanjaro adventure. He shares some of his memories, including the food he ate, below:

"Before leaving for Tanzania, I did a lot of research, some of which included the food available on the trek. My reasoning was simple; I had prepared physically and mentally for the challenge, but what if something simple like an aversion to the food caused me to fail?? Thankfully my research told me I had nothing to worry about, and I soon found for myself that was the case. Our trip was organised by a local Tanzanian group called Kilizone. I spent some time talking to our head guide John Lyimo about the food. John himself was a chef /cook, who had worked his way up the chain over twenty years. After doing some 300 summits himself, he had a very good knowledge of what  foods were available, necessary, nutritious and healthy. He, his fellow senior guides, the camp cooks, local suppliers and Kilizone management  got together on a regular basis to discuss these matters. It was surprising to learn that EVERYTHING we ate over the 8 days on the mountain was carried there by porters! No shops, no cold storage depot, no freezers - it was all carried in. This meant we got fresh food each day, including locally grown fruit such as mango, pineapple, bananas and avocado, which were abundant. 
  
The very first day started with a boxed lunch of chicken, fruit, juice, cake and biscuits. Upon arriving at camp that afternoon, we were greeted with popcorn, tea, coffee and hot chocolate.
The evening meal always started with soup and bread; it was very good soup too! The main meals were either meat or chicken and sometimes with rice or pasta. There were also vegetables such as potatoes, sweet potato (a curious white variety), carrot and aubergine. The meals were always tasty, flavoursome and plentiful. Dessert was usually fruit, or sometimes pancakes with jam and honey. 
Breakfast was always porridge or chocolate flavoured millet. The porridge was way more popular than the millet! Eggs, sausages, toast and tea, coffee and hot chocolate were also available. On top of the provided meals, I also snacked on trail mix (aptly named in this case!), energy bars, fruit purloined from breakfast, lollies, and chocolate bars.

One guide always ate with us, which we all thought was very nice, but it turned out it was for a reason...he watched who was and who was not eating! Higher altitude dulls your appetite and sometimes you really have to force yourself to eat; no food = no energy, no energy = no summit.  There were two occasions I had to force myself to eat; one after a particularly grueling 9.5 hours on the trail which left me windburnt, sunburnt and tired. Dinner was really hard to get down that night. I was about to refuse, due to gagging just trying to get it down, but I persevered, took my time and thankfully managed to keep it down. I struggled to eat again on Summit morning, but accepted the eggs and graciously turned down the sausages, knowing they would otherwise repeat on me for the next 12 hours! 

On top of the food, liquid was critically important. We needed to drink 3-5 litres per day. I carried 3 litres of water with me and made it a point to drink it all, on top of tea coffee, even if it meant peeing every 45 minutes! At one stage I even stopped to drink water from a stream coming straight off the mountain - nothing like it! The guides explained that particularly above 4000 mtrs they liked us to drink coffee for it's stimulatory effect, which got your heart going, your blood circlulating and supposedly got your oxygen levels up (!?) In any case, it was good African coffee!

Looking back, it seems all we did was eat and drink! It was all for a good reason; 8 of the 10 trekkers in the group made the summit, fuelled by good diet. We spent 6.5 days ascending from 1500 metres to 5895 metres, and merely 1.5 days coming down again, covering approximately 80 to 100 kms. Despite the sumptuous feasts on the mountain, I lost 2kg on the journey. 

A fabulous celebratory meal was prepared for us at the bottom. Extremely tasty rice, savoury chicken, a myriad of side dishes, and a lovely spicy tomato relish, all washed down with Kilimanjaro beer and some champagne.....we had earned it!"

Dad at the Mt Kilimanjaro summit with "Summit Buddies" Bryce (left) and Ashley (right).

Thanks Dad! Congratulations on summiting Mt Kilimanjaro and living to tell the tale! I knew you would make it, especially after watching you prepare meticulously for months and months. You are incredible! Thank you for sharing the culinary tales of Mt Kilimanjaro. I wouldn't mind trying the white sweet potato myself, with a side of that spicy tomato relish too! I also think the chocolate millet may need to be recreated for #wednesdaybreakfastclub, it sounds quite decadent! It's great to have you home safe and sound. Good luck preparing for Everest Base Camp!!!!!
 

Get some Pork on your Fork!

Many of my clients will say to me things like "I sometimes have pork, which I know is bad." To this I exclaim, "Absolutely not! Pork is wonderful!" Sure, devouring roast pork and crackling or a big pork chop with a thick rim of fat is certainly not something I recommend (whopping saturated fat dose there), but a lean piece of pork is a nutritional goldmine.

Did you know, lean pork (meaning pork without fat) is an excellent source of protein which will keep you full, strong and healthy. It is also rich in thiamine, riboflavin, niacin and vitamins B6 and B12, which support metabolism, mental function, energy, growth and prevent anaemia. Pork also provides selenium, zinc, and omega 3 for healthy eyes, brain, skin and reduced risk of illness. To top it all off, lean pork has less than half the fat of beef fillets, less fat than snapper or chicken and is a source of iron. Pork is very versatile and offers increased variety to your diet, so why not get some pork on your fork?!? 

Pork features regularly in my household, as we are able to buy it in bulk from our local butcher, making it an economic option. We typically buy a few lean pork fillets at once, add our homemade marinade of choice and leave them to marinate overnight. The next day we will cook one fillet and freeze the remaining fillets (uncooked) so we an whip them out and cook up a delicious dinner in next to no time during busy weeks. Preparation and planning is crucial to keep a healthy diet on track.

We had pork for dinner tonight and we all agreed it was a most enjoyable, satisfying and nutritious meal. So I thought I would share it with you. I hope you enjoy the below recipe:

Five Spice Pork Fillet 
Serves 4 

Ingredients
500g lean pork fillet(s)
2 cloves garlic, crushed
2 teaspoons fresh ginger, grated
2-3 teaspoons Chinese Five Spice powder
1 teaspoon cornflour
2 tablespoons boiling water
1-2 tablespoons salt-reduced soy sauce

Method:
1. In a bowl or baking dish, add crushed garlic, grated ginger, five spice powder, cornflour, boiling water and soy sauce and stir to combine.
2. Add pork fillet and cover well with marinade.
3. Cover dish with cling wrap and leave in the fridge overnight to allow flavours to permeate the pork.
4. To cook the pork, I recommend barbequing over the grill on the barbeque, basting with residual marinade from the dish, for about 30 minutes or until pork is just cooked through.
5. Remove from grill, slice pork and serve. This dish pairs well with stewed apple and vegetables or alternatively with stir fried Asian greens and slivered almonds. Enjoy! 

Marinating 3 pork fillets, one to eat the next day (after marinating overnight) and the other 2 for the freezer. 

Sliced Fived Spiced Pork straight from the BBQ, ready to be enjoyed! 

 

 Five Spiced Pork, stewed apple, Tuscan cabbage and steamed carrot, pumpkin, cauliflower and corn for a wholesome, satisfying and delicious weeknight dinner.

 

So, dear readers, fear not pork! Add some variety to your weekly repertoire and get some pork on your fork!! For more tasty pork recipes, check out the Australian Pork Recipe Finder .

- Em xx

I've gone nuts!

I've gone nuts. I've always been a little bit nutty, but my nuttiness has escalated of late. The truth is, I've been going nuts every day. But why not go nuts? Did you know that a healthy 30g handful of nuts helps control your weight, lowers your risk of heart disease by 30-50%, lowers mortality by 20%, reduces your risk of Type 2 Diabetes and also reduces your LDL (the 'bad') cholesterol? Just 30g of nuts provides protein, fibre, antioxidants, iron, healthy fats, vitamin E, potassium, magnesium and plant sterols. Basically, this is a recipe for a healthy heart, healthy muscles, healthy skin and more energy = a happy and healthy body!

An infographic of the benefits of a handful of nuts from Nuts For Life.

I'll be honest, I have previously been a little sceptical of nuts. You see, although they are packed full of goodness, nuts are between 45-75% fat, depending on the variety. How can something with such a high fat content be part of a healthy diet? How would eating such a food on a regular basis affect my weight? Well, it's all a bit nutty really. Since adding a handful of nuts to my diet (a mixture of almonds, walnuts, pecans, macademias, brazil nuts, cashews and chestnuts in my porridge, muesli bars, snacks, meals and desserts) my weight has remained unchanged. Huh? That's right, I've added about 900kj and 22g fat to my diet each day without eliminating anything else, and my weight has stayed the same. In all honesty, I'm wishing I went nutty sooner! But how can this be so? As explained on the wonderfully informative Nuts for Life website, your one stop shop for the latest nutty news, nuts help you feel full due to their high protein and fibre content. Secondly, not all of the calories in nuts are digested! Between 5 and 15% of the energy in nuts passes straight through your digestive system without being digested. So you can have your cake nuts and eat them too! The third reason nuts help to keep you trim and terrific is that they are hard to digest, so basically your body has to work for it nuts! This increases your metabolism and means some energy will be expended whilst digesting the nuts.

But wait, how much exactly is "a handful" of nuts? The recommended daily portion of nuts is 30g. You could weigh and portion out your nuts, or you could measure out one third of a cup of nuts, an espresso cup full of nuts, or the equivalent size of a Post-It-Note.

I do hope this post has inspired you to get a little nutty this winter! The winter months are a wonderful time to incorporate some nuts into your diet. As I mentioned earlier, my nut consumption has increased lately, with nuts in my muesli, porridge, muesli bars, crumbles, tagines, stir fries, pastas, rice, cous cous dishes and even as a garnish for vegetable side dishes. If you're keen to go nuts but you're not quite sure how, check out this recipe collection or register to receive these recipe books  from Nuts for Life.

I'd love to know if you get your healthy handful each day, and if so, how? Until next time, stay happy, healthy and nutty!
- Em xx

Don't 'beef up' this winter, veg up instead!

Let's be honest: frosty mornings, rainy days and cold dark nights don't make exercise the most appealing activity during the freezing winter months. Similarly, salads and light meals become less appealing and we instead yearn for warming comfort foods. Typically these are rich, stodgy foods which are washed down with sweet energy dense beverages such as hot chocolates, chai lattes or endless cups of tea or coffee. And maybe a sweet biscuit or two to boot. Yes, these are warming and comforting foods.... but after months of eating stodgy foods and a staying curled up inside, you may welcome spring with a few extra kilos to your name.

The good news? It does not have to be this way!! You can still stay warm, comforted and satisfied throughout the winter months without 'beefing up.' How? Again, it comes down to the veg. Don't veg out during winter; be sure to maintain at least 30 minutes of physical activity each day. Additionally, remember to veg up and pack all your winter meals full of low starch vegetables. You can read more about vegetables and why they are so important for our health in my previous post here.

By 'vegging up,' you increase the volume of your meals and consequently increase the fibre and nutrient content whilst keeping the kilojoule (calorie) content lower. The end result: a full belly but a trim waistline!

Below is an example of a veggie-packed comfort meal which is a trustworthy winter staple:

Veggie-ful Spaghetti Bolognese 
Serves 6

Ingredients 
1 teaspoon extra virgin olive oil 
1 clove of garlic, crushed
1 brown onion, diced  
cracked pepper
1 teaspoon dried basil leaves
1/2 teaspoon dried oregano
1/4 teaspoon dried rosemary
1/2 teaspoon dried chilli flakes 
500g lean mince
400g can crushed tomatoes
2 ripe tomato, diced
2 tablespoons tomato paste 
1 large carrot, grated
1/2 zucchini, grated
100g baby spinach leaves
1 can salt reduced red kidney beans*, rinsed and drained
8 button mushrooms, diced

 500g spaghetti 

Parmesan cheese, to serve 

*Brown lentils could be used instead of red kidney beans 

Method 
1.  In a large saucepan, bring 2 litres of water to the boil. 
2. In another large saucepan, heat extra virgin olive oil. When warm, add onion, garlic, pepper, herbs and chilli and cook, stirring, until onion is translucent. 
3. Add lean beef and cook until mince is cooked through. 
4. Add can of crushed tomato, diced fresh tomatoes and tomato paste. Cook, stirring, until combined. 
5. Add grated carrot and zucchini, baby spinach leaves, mushrooms and canned kidney beans. Stir to combine. 
6. Leave bolognese to simmer, uncovered, over medium heat. 
7. Add spaghetti to saucepan of boiling water and cook according to packet instructions until al dente. Drain and set aside. 
8. Remove bolognese from heat and serve on top of cooked spaghetti. Top with extra cracked pepper and grated parmesan cheese if desired. 

Healthy veggie-ful spaghetti bolognese. 

Buon Appetit! Enjoy!

- Em xx 

Spiced Pumpkin, Carrot and Sweet Potato Soup

I'm in love with pumpkin. It's no secret. I've had plenty of dinner dates with pumpkin over the past couple of years, and even a number of lunch dates too. In fact, pumpkin even snuck it's way into my breakfast today, in the form of 'pumpkin pie porridge.'  Now that was a good start to the day. Actually, if I'm honest, I've been enjoying a lot of pumpkin lately. The more I have, the more I want. Despite the fact I had pumpkin in my breakfast and lunch today, I yearned for it's sweet, delicious and comforting characteristics again for dinner. Some may say this is pumpkin overload (that includes a work colleague who recently told me I looked jaundiced....) but I say this is a healthy, seasonal fling. You see, pumpkin is both sweet but savoury, uplifting but grounding, comforting but exciting, and ever so versatile. I know I can rely on pumpkin; it is a trustworthy staple that is available all year round, and thus can always be found in my fridge or just chilling on the outdoor setting in the cool winter air.

As well as tantalising my tastebuds, pumpkin also nourishes my body in many ways. Pumpkin is a wonderful source of fibre and thus fills my belly without a significant kilojoule intake. It's also a wonderful source of vitamin C and beta carotene (which our bodies can convert into Vitamin A); these nutrients boost our immune system, keep us well during the cooler months and can even reduce our risk of developing certain cancers. These nutrients also promote healthy glowing skin and good eyesight. As if that wasn't enough, pumpkin also provides iron, folate, magnesium and calcium, making it a very nutrient dense food indeed. 

With this impressive nutrient profile in mind and a strong hankering for yet more pumpkin today, I got to work in the kitchen tonight and whipped up this delicious, comforting and satisfying soup.

Spiced Pumpkin, Carrot and Sweet Potato Soup 
Serves 4-6

Ingredients 
1 tablespoon extra virgin olive oil
1 onion, diced
2 cloves of garlic, crushed
cracked pepper
2 teaspoons Chinese five spice powder
1/2 teaspoon dried chilli flakes (or to taste)
1kg pumpkin (I used a Jarrahdale variety, but any type of pumpkin could be used).
1/2 large sweet potato
3 large carrots
3 cups salt-reduced vegetable stock
1x 420g can salt-reduced butter beans, rinsed
1/2 cup plain natural yoghurt (I used Tamar Valley for it's thinner consistency)
1 cup of water, optional

To serve:
1/2 cup yoghurt, extra
1/4 cup chopped fresh coriander leaves
6 slices good quality seeded sourdough bread

Method 
1. Dice the onion, crush the garlic, and set both aside.
2. Peel the pumpkin, sweet potato and carrots, and chop into small cubes.
3. In a large saucepan or soup pot, heat the oil over medium heat. Add the onion and garlic and sautee until onion is translucent.
4. Add the cracked pepper, Chinese five spice powder and chilli flakes and stir until combined.
5. Add the chopped pumpkin, sweet potato and carrot and stir until coated in spice mixture. Add the 2 cups of vegetables stock and stir to combine. Cover with a lid and allow to simmer over low-medium heat for about 30 minutes or until all ingredients and soft.
6. Add the can of drained and rinsed butter beans and 1/2 cup of yoghurt and stir well to combine. Leave to simmer for a further 10 minutes.
7. Remove saucepan from heat and blend well using a hand held stick blender until smooth and creamy and free from lumps. *Note - you may wish to add an extra 1-1.5 cups of water at this point, depending on how thick you like your soup.
8. Spoon into bowls and top with a dollop of extra plain yoghurt, chopped fresh coriander and black pepper to taste. Serve with seeded sourdough bread and enjoy!

 Spiced pumpkin, carrot and sweet potato soup. Perfect on a cold winter night. 

I hope you will enjoy this soup as much as I did. Please leave a message below if you do try this recipe or if you have your own special pumpkin soup recipe to share. 

Until next time, stay warm, dry and well nourished, 

- Em xx

 

Veggies: Do you get your 5 serves a day??

Vegetables are a crucial part of a healthy, balanced diet. A variety of different coloured vegetables provides fibre, antioxidants and vitamins including vitamin A, C, E and folate as well as minerals such as magnesium and potassium. Even better is that vegetables are low in kilojoules (calories) and thus are a great way to provide bulk and fill your belly whilst keeping your weight in check. As if that wasn't enough, eating your 5 serves of vegetables per day can also protect against developing chronic diseases such as heart disease, type 2 diabetes and some cancers.

Despite this impressive nutrient profile, only 8.2% of Australian adults consume the required 5 serves of veggies daily. Yep, you read correctly, only 8.2% (this is according to the Australian Bureau of Statistics Australian Health Survey 2011/12).

So, what is 'a serve' of veggies? According to The Australian Guide to Healthy Eating (2013), a serve of veggies is defined as 75g of vegetables, which is equivalent to:

• 1/2 cup cooked green or orange vegetables (such as broccoli, spinach, carrot or pumpkin)
• 1/2 cup cooked dried peas, lentils or beans (such as red kidney beans, chickpeas, 4 bean mix)
• 1/2 cup sweet corn 
• 1/2 medium potato or equivalent amount of other starchy vegetable (such as sweet potato, cassava or taro)
• 1 medium tomato 
• 1 cup of salad leaves    

Every day in my work I find myself encouraging people to eat more vegetables. A common complaint is that people say they "don't like" veggies or find them boring. Now I must admit that I am a veggie fanatic, so it does still baffle me when I hear some people report they eat vegetables only once per fortnight. Eating vegetables should not be a chore, it should not be boring and it should not be tasteless. Vegetables are vibrant, colourful, nutrient dense and flavoursome but we do need to treat them with respect and get creative in the way we use them to unlock their full potential!

For some tasty ideas and inspiration on how to incorporate vegetables into your diet check out the Eat For Health website. I'll also bring you some of my favourite ways to meet your vegetable requirements each day.

I'm pleased to say I've had vegetables in all my main meals and snacks today! I kick started my day with my take on the oh-so-satisying 'Carrot Cake Porridge,' as per my recipe below:

Fruity Carrot Cake Porridge 

Serves 1

Ingredients: 
-  1/4 cup muesli (I make my own muesli with rolled oats, sultanas, chopped walnuts and almonds, pepitas, sunflower seeds and linseeds)
- 1/2 cup boiling water
- splash of milk
- 1/2 cup grated carrot
- 1/4 cup grated apple
- 1/4 cup halved red grapes
- cinnamon to taste
- generous dollop of plain yoghurt, to serve

Method: 
1. Place muesli and water in a small saucepan over low heat. 
2. Whilst porridge is cooking, grate carrot and apple and chop grapes. 
3. Add carrot, apple and grapes to porridge and stir to combine.
4. Add cinnamon and milk to taste (every likes differing quantities of cinnamon and milk, so I'll leave this to your discretion!) and cook, stirring, until desired consistency is reach (again, this is very personal!)
5. When your desired consistency is reached, remove porridge from stove and serve with a generous dollop of yoghurt. Enjoy!

This is not exactly your typical porridge with the inclusion of carrot and grapes but it honestly tastes divine! The carrot provides sweetness and a nutrient boost, whilst the grapes are just like big juicy sultanas which provide a nice moistness to the porridge. Even better is you know you can tick off one serve of veggies before you even head out the door for work. This dish is an all round winner if you ask me (though I may be slightly biased!). Please try this recipe, let me know your thoughts and share your tips for incorporating vegetables in your diet. 

Until next time, eat well and stay well, 

- Em xx