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

  

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