Roast Veggie "Grain-otto"

Does anyone else drive to work in the morning or drift off to sleep at night thinking about new recipes to create? Or is that just me? Anyhow, this recipe is the result of a few nights of restless sleep, a couple of trips to work, an addiction to roast pumpkin and a hankering for wholegrains and soft cheese.

Those who know me well are aware that I rarely follow a recipe. I find it, well, somewhat restraining, too prescriptive. I like to change things up and put my own spin, or the "Emily-touch" on things. So, instead of making risotto, tonight I decided to create "grain-otto;" a mixture of different wholegrains, for a unique flavour and a substantial nutritional boost. 

Roast Vegetable "Grain-otto" 

Serves 2 people

Ingredients 
2 cups raw, diced pumpkin
1 fresh beetroot, diced
2 cloves of garlic, peeled and halved
2 tb black rice
2 tb pearl barley
2 tb freekeh
2 tb quinoa
1 tb sultanas
1.5 cups boiling water plus extra 1/2 cup boiling water.
1 tsp vegetable stock powder 
1 bunch asparagus
1 cup broccoli
1/4 cup walnut halves
1/2 onion, diced
1 tsp dried oregano
cracked pepper
extra virgin olive oil 
1 handful baby spinach leaves
2 tb fetta cheese
1 tb pepitas

Method
1. Preheat oven to 150 degrees Celcius. Line a baking tray with foil. Place dice pumpkin and beetroot and garlic in baking tray and bake for ~20 minutes.
2. Combine black rice, pearl barley, freekeh, quinoa, sultanas and stock in a small saucepan. Cover with boiled water and heat over medium heat until water absorbed.Once absorbed, add additional 1/2 cup boiling water and continue to cook until absorbed.
3. Cut broccoli into small florets. Remove woody end from asparagus. Cut remaining asparagus stalks into 4cm lengths. Steam broccoli and asparagus for ~3 minutes.
4. Remove baked pumpkin and beetroot from oven after about 20 minutes, or when soft. Set aside to cool slightly.
5. In a medium frypan, heat olive oil over medium heat. Add roasted garlic, diced onion, dried oregano and 3-4 shakes cracked pepper and cook until onion becomes translucent.
6. Add pumpkin, beetroot, sauteed broccoli and asparagus and stir to combine. Add baby spinach and cook until wilted.
7. Add cooked grains, walnuts and goats cheese and stir to combine all ingredients. Cook until cheese melts.
8. Divide mixture into 2 bowls and garnish with pepitas and extra cracked pepper to taste. Enjoy!

Note: This dish was quite satisfying as a meal in itself (due to the higher protein content of the grains, nuts and seeds), however would be delicious with the addition of smoked salmon, chicken, tofu, tempeh or chickpeas. It would also make a great warm side dish or cooled salad. Mum also had the innovative idea of using this as a stuffing in chicken breast fillets for a very satisfying meal. 

This dish provides lots of fibre, vitamin, some protein, healthy fats and complex carbohydrates and best of all will keep you feeling full for hours. I thought this was a delicious, quick dinner, however as mentioned above, there is lots of room for adaptation. I'd love to hear your thoughts on this recipe itself or any other creative ways you have to enjoy it. 

- Em xx

Product Review: Be Natural Pink Lady Apple & Flame Raisin cereal

I don't often buy breakfast cereals, as I tend to stick to the au naturel rolled oats or spelt, homemade muesli or perhaps Weetbix (which I am aware is not strictly au naturel). My dedication to oats and muesli is quite obvious upon inspection of my Instagram account.....
Despite my love of oats and muesli, I must admit I could not resist a recent supermarket promotion which saw Be Natural breakfast cereals on special for $2 per 405g box. Bargain! What began as an innocent 'taste test' has lead to a highly desired new breakfast option!

You'll find Be Natural cereals in major supermarkets in 4 varieties: 5 wholegrain flakes, Manuka honey and spice clusters, cashews with almond, hazelnut and coconut, and the Pink Lady Apple and Flame raisin variation which I trialled and thoroughly enjoyed! 

Be Natural Pink Lady Apple and Flame Raisin fruit, flakes and clusters: What's good about it?

1. Wholegrains: This cereal is based on 5 high quality wholegrains - whole wheat grains, oats, triticale, barley and rye. Whilst a lot of breakfast cereals are highly refined and have minimal fibre, this one supplies 10.2g of fibre per 100g of cereal, which is quite impressive. (By comparison, 100g rolled oats supplies 9.5g fibre). This high proportion of wholegrains and great fibre content helps to keep your appetite and energy levels in check throughout the morning, assists the management of blood sugar levels, provides essential vitamins and minerals and helps keep you regular! 

2. Low sugar content - Delicious pieces of dried pink lady and granny smith apples, combined with raisins, give this cereal a suitably sweet flavour. There is some additional 'sugar' or sweetness added to this cereal in the form of raw sugar, brown rice syrup and honey, however these are added in seemingly low proportions. Impressively, this sweet tasting cereal contains just 15.5g of 'sugar' per 100g of cereal, which is well within the limits recommended by health organisations such as the Australian Government and Baker IDI heart and diabetes institute.   

3. Low in fat - The main sources of fat in this product would be the linseeds and pepitas (pumpkin seeds) and a small amount of added oils. Rest assured, these inclusions provide valuable levels of healthy fats which can actually help to reduce your risk of heart disease. Having said that, this product is low in fat overall, providing just 4.5g total fat and 0.6g saturated fat per 100g - again well within the recommendations of the aforementioned organisations.

4. Low sodium - Sodium is another name for salt. Salt can be found in just about every processed food product, meaning that on average, Aussies consume well above the safe amount of salt each day. Consuming too much salt increases your risk of developing high blood pressure and heart complications. To minimise your risk of high blood pressure, look for food products with less than 400mg 'sodium' per 100g. The good news is Be Natural Pink Lady and Flame Raisin cereal contains 200mg sodium per 100g cereal. Yet another tick....

5. No artificial colours, flavours or preservatives - The ingredients list of this cereal certainly is free of any added artificial stuff, as is advertised on the front of the pack. It's reassuring to read that Be Natural "passionately believe that simple natural ingredients are the best" - so that is exactly what they supply! This company even supports Landcare and environmental protection; that's why the cereal box is made from 100% recycled material! Got to love an environmentally friendly company!

6. Great taste and texture - I really enjoyed both the taste and texture of this product. As mentioned above, it has a suitably sweet flavour, paired with that deep nourishing flavour of wholegrains. I liked the crunchy texture of the wholegrain flakes, however this was easily softened with a decent splash of milk and a few minutes standing time, if crunchy is not your thing. Most of all, I loved the addition of the 'clusters' of linseeds, pepitas and oats for some added crunch and sweet pop hidden amongst the flakes.

Overall, I would not hesitate to buy this product again, and I highly recommend it for a tasty, healthy breakfast cereal option. Actually, why limit it to breakfast? It makes for a great snack too!

Until next time, eat well, stay well and please send any comments or topic requests my way!

- Em xx

** Please note the thoughts and information provided in this post are my own and I have no affiliation with the Be Natural company. If you would like more information about any Be Natural products, you can check out their website.   

Nutrition and Cramps

I recently investigated the topic of nutrition and cramps as part of my role as dietitian at Gippsland Power Football Club. After educating the Power boys about cramps, I thought I'd share this information with you too, so you can minimise your risk of experiencing the dreaded cramp.  

Cramps which occur during exercise, scientifically known as 'Exercise Associated Muscle Cramping' (EAMC) are painful, involuntary muscle contractions which stop any sports person dead in their tracks!


Even though cramps have been affecting sports professionals and 'weekend warriors' alike for years and years, still no one is 100% certain as to exactly WHY they occur. The following points detail the risk factors for cramps and how to manage each one respectively: 

• Fatigue - cramps are more likely to occur in over-worked, tired muscles, so be sure to rest between training sessions. Ensure you don't over-do things and of course stretch well before and after exercising. Cramping is less likely to occur in athletes who are well trained and conditioned for their sport. Keep your fitness levels up and take things slowly when returning to exercise after injury or time off training.  

•  Dehydration - hydration is important for heat regulation and electrolyte balance. Be sure to start exercise well hydrated. Depending on the type and duration of your exercise, you may also need to drink fluids during your exercise. This is the case in a game of AFL; players should sip fluids on-field and also during break times. After exercising, ensure you replace all fluids lost; this is done by weighing yourself before and after exercise. You need to drink 1.5 times as much fluid as you lost in order to fully rehydrate. 

• Sodium imbalance - some athletes lose large amounts of sodium (a.k.a salt) in their sweat, leading to sodium imbalances. This can be minimised by taking in some salt before, during and after exercise. This may be in the form of a sports drink such as Powerade or Gatorade, a handful of salted nuts or pretzels, or an Aussie favourite - a vegemite sandwich!! 

• Potassium imbalance - like sodium, potassium is an electrolyte which is lost in sweat and is crucial for optimal muscle function. Potassium levels can be kept topped up by drinking potassium rich sports drinks, again such as Powerade or Gatorade, and eating potassium rich foods such as bananas or oranges, before, during or after exercise. 

• Calcium imbalance - calcium is another electrolyte involved in muscle function. Keep calcium levels maintained by drinking or eating calcium rich foods such as milk, yoghurt or cheese. These make great pre- and post exercise snacks. 

• Magnesium imbalance - magnesium is yet another electrolyte which assists the muscles to contract. Dairy foods such as milk, yoghurt and cheese are rich in magnesium as well as calcium, so eating these pre- or post exercise is like getting 2 nutrients for the price of 1!!! Ensure you also include other magnesium rich foods in your day-to-day diet, by eating foods such as dark green veggies, wholegrains and nuts. You can read more about the legendairy role of dairy foods in sport nutrition, along with some tasty dairy recipes, here. 

• Baseline diet - don't get caught in the trap of over-focusing on your diet on the day of, and before exercise. Your day-to-day, baseline diet is just as important. Eating a wide variety of foods will supply you with a diverse range of nutrients and lots of energy to train and allow your muscles to grow and repair themselves. Avoid foods which are very high in fat, as having too much fat in your arteries will reduce blood flow to your muscles.   

As you can see, there are a number of factors which affect your risk of developing cramps. At the end of the day, I think the most important thing you can do to reduce your risk of cramping is to eat a well balanced diet, drink plenty of fluids, train well and rest well each day.

- Em xx 

For more information on cramping, sports nutrition, or to find an Accredited Sports Dietitian, check out the Sports Dietitians Australia website.

  

Superfood Crumble

On these dark, cold and drizzly autumn (and winter) evenings, there is no better end to a meal than a sweet, delicious fruit crumble. Well, that's my opinion anyway.

I don't know about you, but I'm pretty bored with the 'typical' crumble that's re-hashed year in, year out; the butter, sugar, flour, oats combination just doesn't cut it for me anymore. So I decided to do something about it. I tuned in to my tastebuds and got my creative juices flowing. 

This recipe is a heavily modified version of the apple crumble recipe in Mum's 35 year old 'Cookery The Australian Way' cookbook:

  Mum's retro Cookery The Australian Way cookbook. 

Emily's Superfood Crumble

Serves 8-10 people. 

Note: I had extra crumble mixture left over; you may use more or less depending on the size and depth of your baking dish. I cooked the leftover crumble mix on a baking tray for 20 minutes - it was delicious as a crunchy 'nibble mix' or addition to yoghurt. 

 

Ingredients 

For the fruit filling:

- 10 apples (I used a combination of Granny Smith and Pink Lady apples)

- 1/4 cup boiling water 

- 500g frozen raspberries

 For the crumble:

- 1/2 cup wholemeal self raising flour 

- 1/4 cup ground LSA mix 

- 6 tablespoons rolled oats (rolled spelt would be a nice variation)

- 6 tablespoons dessicated coconut 

- 5 tablespoons Mayvers' unhulled tahini 

- 4 tablespoons honey 

- 3 tablespoons sunflower seeds 

- 3 tablespoons pepitas 

- 1/4 cup chopped walnuts 

- 3 tablespoons dried blueberries 

- 3 tablespoons sultanas 

Method 

1. Preheat oven to 150 degrees Celcius. Peel and roughly slice the apples. Place apples in a large saucepan with boiling water and simmer until apples are softened (about 20 minutes on low heat). 

2. When the apples are softened, add frozen raspberries and cook for a further 5 minutes to combine. Remove from heat. 

3. In a bowl, rub the flour and LSA mix into the tahini to form a crumble. 

4. Once combined, add the oats, coconut and honey and mix well. 

5. Add the sunflower seeds, pepitas, walnuts, blueberries and sultanas and stir well to combine all ingredients.

6. Pour the apple and raspberry mixture into a baking dish (the one I used was about 30x15cm) and spoon crumble mixture over the top.

7. Place in pre-heated oven and bake for 20 minutes, or until filling is warmed through and crumble topping has browned. 

8. Remove from oven and serve with vanilla custard, yoghurt or ice cream. Enjoy!

  

Thanks for stopping by. I'd love to hear your thoughts on my Superfood Crumble - please give it a try let me know how it goes! Until next time, happy eating! 

- Em xx

Things I Love: Cinnamon

This is my first post dedicated to 'Things I Love.' 

First cab off the rank is cinnamon. I've got somewhat of an addiction to cinnamon - I go through a sachet of cinnamon powder each week. My Dad actually asked me if I was snorting the stuff!! (I'm not, for the record).

Looking back, I think my love affair with cinnamon began after I visited a spice garden in Sri Lanka 4 years ago. A local spice merchant gave us a tour and allowed us to witness how various herbs and spices were grown. We were also able to sample some of the products and learn of alternative uses.

Cinnamon is such a versatile 'spice' and it's uses expand far beyond the cinnamon doughnuts and cinnamon buns with which it is often associated.

Natural cinnamon powder, specifically cinnamon cassia not only tastes great but may also provide numerous health benefits.

Cinnamon is traditionally grown in south east Asian countries. 'True cinnamon' which is usually grown in Sri Lanka, is only a thin layer from under the bark of the cinnamon tree and thus has a mild flavour. Conversely, 'Cinnamon Cassia' has a higher content of the bark of the tree and thus has a much stronger flavour. Cinnamon Cassia is typically grown in India, Indonesia and Burma.

Cinnamon can be purchased in sticks of the bark (as pictured above), or ground into a powder for easy incorporation in cooking.

As mentioned, it is a versatile ingredient which adds warmth to an array of dishes, both sweet and savoury. Take for example this traditional Sri Lankan chicken curry by the incredible Charmaine Solomon, this Moroccan lamb tagine or this comforting fruit crumble. I get my daily dose of cinnamon on my breakfast, either in my porridge or on my muesli and yoghurt.

 


Aside from being a tasty addition to foods, cinnamon, specifically the Cinnamon Cassia variety, also boasts some health properties. It is rich in B vitamins, polyphenols and antioxidants. There has been quite a lot of research done regarding the health benefits of cinnamon, including it's use as an anti-inflammatory, anti-bacterial and anti-fungal agent.There have even been claims it could reduce the risk of developing metabolic syndrome and cancer!

Recently, studies have been investigating the role of cinnamon in Type 2 Diabetes, with claims that regularly consuming cinnamon may help people with diabetes to control their blood sugar levels by reducing the rise in blood glucose after eating. At this stage the evidence is inconclusive, with some studies providing conflicting results. More well-designed research studies are needed before we can fully understand the effects of cinnamon consumption and just how much we need to consume to reap the benefits of this wonderful spice. 

At this stage, however, we do know that cinnamon tastes delicious, can be easily added to our meals, and is readily available in the supermarket (that's if I haven't bought it all....). There are no risks to using cinnamon in cooking and it's a great way to give an all-natural, slightly sweet flavour to your food without the addition of sugar - this itself could be enough to help lower your blood glucose levels!

So, 'watch this space' in terms of the health benefits of cinnamon, and start experimenting with adding it to your foods.

Now excuse me while I sit back with a mug of cinnamon chai tea....

Em xx

Nourishing the body, mind and spirit.

As an Accredited Practising Dietitian, I spend my days helping people nourish their bodies with a variety of food and regular physical activity. Earlier this month, I was reminded that nourishing the physical body is only a small portion of caring for our overall health and wellbeing.

At the beginning of this month, I was lucky enough to spend 5 days in stunning Byron Bay, at the inaugural Body Positive Retreat , facilitated by the wonderful Fiona Sutherland and Sarah Harry. Although initially excited by the prospect of the retreat, I was highly apprehensive about attending; how would I cope spending a week with complete strangers, no gym, and no control over what I would have to eat?? A week of living outside my comfort zone ensued!

Despite being plagued with apprehension and guilt for attending the retreat, I am so grateful I attended this enlightening escape. My mind has certainly been broadened to encompass mental and emotional health as part of looking after myself.

There is no doubt the retreat was challenging; day 1 and I was already challenging my thought processes in a group discussion about body image. Why do we put so much pressure on ourselves to achieve the 'thin ideal?' How many people in the world actually look like that? Why do we (I) aspire to look like the girl on the front of the fashion or fitness magazine? You know, the one who has been photo-shopped and airbrushed to an inch of her life. Yeah her! Good luck with that. The body positive retreat made me consider, what if, instead of criticising ourselves for not looking like the cover girl, we looked inside ourselves and celebrated all our wonderful qualities? It's hard, but from what I learned over those few days in Byron Bay, it's also oh so worth it.

During the retreat, we also discussed the wonderful work of Dr Rick Kausman and his If Not Dieting, Then What? work. This led to talk of (and an attempt to practice) 'mindful eating' - the challenge of being truly present whilst eating; paying attention to the appearance, smell, texture, mouthfeel and taste of food. Quite different from shovelling it all down whilst sitting in front of the TV. It is amazing how different food seems when you really pay attention to it! There is no moral value attached to food when eating in this manner, you just appreciate it for what it is and where it has come from.

Yoga and meditation also featured heavily throughout the retreat as a way to connect with our bodies. I will admit I struggled big time with the yoga and the meditation on day 1! Compared to the high intensity gym classes I usually complete, the yoga felt very much like a waste of time. However, once I came to understand it and connect with my breathing and my body, I fell in love! I really struggled to slow my racing mind, but at the end of the retreat I was surprised by how calm and clear I felt.

Not a bad view for early morning meditation. 

Another fascinating topic of the retreat was sleep. Often overlooked, but ever so important for our health. The lovely Thea O'Connor spoke on how a 20 minute nap can re-invigorate the body and also calm the mind. You can join the #napnow revolution by napping for good health and getting your colleagues to do the same. Go on, you will be more productive if you do......

In regard to the food on offer during the retreat, all I'll say for now is oh my. There was a sumptuous array of wholesome fresh food which was just to die for. I think that is a post in itself though....

 I did purchase the chef's cookbook and have attempted to copy a recipe or two already. Man I ate well over those few days!


That has been a very slight snapshot of the joy of the first Body Positive retreat. It was such a wonderful experience which I am so thankful to have attended. I have come away feeling relaxed, rejuvenated, and with a greater understanding of myself. I've also returned home with a few new friends, a wealth of knowledge, some yummy recipes and a positive mindset. I hope I can continue to use positive thinking to appreciate things for what they are and enjoy the present moment. It takes practice but I;m willing to try and would encourage you all to do the same!

Until next time, stay positive, love yourself, and thank you for reading.

Em x

True to my name

Hello and welcome to my blog, Orchard Fresh Nutrition. For my maiden post, I thought I'd share a bit about myself and what has inspired me to create this blog. 

So, I'm Emily. An Accredited Practising Dietitian working in community health. My passions lie in creating nutritious meals and snacks, eating delicious foods, and moving my body. More recently I've also developed somewhat of a green thumb, growing my own vegetables and fruit. (Although I must pay credit to my Dad for watering said plants and thus keeping them alive). 

As a dietitian, my work life and home life sort of blur into one to a degree; it's all about good food and good health. What I love about my work is that I can communicate what I know and what I have learnt about nutrition and health, and share this knowledge in 'plain language' to the clients I get to meet each day. There is soooo much misinformation relating to nutrition in our media and it makes me cringe! No wonder people are confused!

By the time people have been referred to me, they have many many questions and perhaps false ideas which I love to debunk. The most common myth I would hear is "I thought fruit was bad for you?" Seriously, I would hear this on a daily basis. This question always makes me think back to my teenage years, and a routine trip to the dentist. The dentist commended me on yet another visit with no cavities and no work required. I remember Mum saying in response, "Well, Em is true to her name, she eats foods from the orchard, not the lolly aisle." And it is true; I wake up to a big bowl of fresh fruit every day, and fruit or veggies are my go-to snacks. So when people come to me and tell me they avoid fruit because 'I thought it was bad for you,' I really do get a bit mad! 

Fruit is an essential part of a healthy diet. According to the Australian Guide to Healthy Eating (AGTHE), all adults should consume 2 serves of fruit daily. Fruit provides essential nutrients such as fibre, vitamin C, vitamin E, and antioxidants and phytochemicals. 

Even if you have diabetes, it's absolutely fine to have a banana or to have a handful of grapes... just not the whole bag; like with everything, it's all about moderation. 

The AGTHE recommends we consume 2 'serves' of fruit daily, with a serve being equal to the one medium piece of fruit, 2 small pieces of fruit, or one cup of fruit salad. However, if you are tossing up between snacking on an extra piece of fruit, or a slab of cake, then nutritionally fruit wins hands down!

My advice: fruit is a a nutritious, delicious and essential inclusion in your daily diet  - after all, 'an apple a day keeps the doctor away.'