Wednesday Wisdom: Catching Kayla

This week’s Wednesday Wisdom is the inspirational story of Kayla Montgomery who has fought against all odds to become one of America’s best long distance runners! Apologies for my absence lately, I’ve been battling through university exams but I am now free and will have blog posts up every week for all you wonderful readers 🙂 Thankyou for your patience x

Australia’s New Healthy Eating Pyramid

    For the first time in 15 years the food pyramid has been updated and I have to say it’s a big improvement! This new food pyramid has been created in the hopes of putting an end to all the confusion caused by these crazy fad-diets going around and to lower obesity levels. You may remember that the previous food pyramid contained the following three categories: Eat most: fruit, vegetables, grains, nuts and legumes Eat moderately: dairy, meat and other proteins Eat sparingly: fats and sugars However, as you can see this model has had quite the makeover! Now the largest layer consists of vegetables, fruit and legumes; followed by grains; a small amount of dairy and proteins (lean meat, poultry, fish, eggs, nuts, seeds and lentils) and lastly, even smaller amount of healthy fats (such as olive oil). They have also now completely cut out sugar and included herbs and spices. So if you were confused about what a healthy diet looks like, then this is definitely a great diet to strive for. Don’t worry too much if you’re having trouble following these guidelines straight away, it may take some time to get to this point. If you’re unsure of where to start I would suggest that you start by incorporating more fruits, vegetables and legumes into your meals. Also, be mindful that although sugars and packaged food has been crossed off the list completely, you are not ‘unhealthy’ if you have a treat every now and then. Restrictions lead to bingeing and bad relationships with food – don’t forget that your mental health is just as important. This pyramid is simply a guide to show people what is actually healthy, not necessarily a realistic every-day diet. So don’t be too hard on yourself, just slowly start incorporating more wholefoods into your diet. More real food. What do you think about this new food pyramid? x

Rice Paper Rolls | Spring Rolls

    Cooking-challenged people look no further! Not only are rice paper rolls super healthy, they are ridiculously easy to make and allergy-friendly (gluten-free, low-chemical, dairy-free, nut-free, lactose-free). They can even be made into spring rolls– a lightly fried version.   Ingredients 2 chicken breasts (free range, hormone free) ¼ leek finely chopped 2 cloves of garlic 1 tsp dried or chopped chives ¼ small red cabbage 1 grated carrot ½ cup finely chopped baby spinach leaves Olive/coconut oil Rice paper wrappers (typically found in the Asian isle in grocery stores) 125g vermicelli rice noodles     Method Finely chop chicken breast and add to a lightly greased fry pan with finely chopped garlic and leek. Cook until golden and add chopped or dried chives, toss through and set aside. Place rice noodles in a bowl and cover with boiling water to soften (approx. 5mins). Drain when ready. Finely slice cabbage and baby spinach, grate carrot and set aside. Soften a rice wrapper by placing it in a wide shallow dish of warm water until it has softened (approx. 10-30 seconds), then take out and lay on a damp (clean!) tea towel. Place assortment of chicken, noodles, cabbage, carrot and spinach leaves onto rice wrapper, fold the sides in and roll up to enclose it. Continue until ingredients are used. Enjoy!   Alternative- Spring Rolls Once the above steps have been completed, shallow fry the rice paper rolls by placing a couple tablespoons of olive/coconut oil into the pan and heat. Make sure that the rolls do not touch each other as they will stick together! Turn them over occasionally so all sides cook fairly evenly and add more oil if needed (try not too use too much). Once cooked, place them on a plate covered with paper towel and lightly press the rolls into the paper towel to drain them and remove excess oil.   As always, don’t be afraid to experiment! Try adding in other veggies or herbs such as mung beans, bamboo shoots, capsicum, avocado, cucumber, sprouts, lettuce, coriander, mint… whatever you like! You could even have them vegetarian/vegan. Let me know what combinations you created 🙂 x

Savoury Slice

Introducing SAVOURY SLICE– one of the easiest, yummiest and most versatile recipes. It can be served warm or cold and is an amazing breakfast alternative and lunch-box filler. It is also a great way of tricking people into eating veggies… You would never know that there was 3 cups of zucchini hiding in there! I make it gluten-free and lactose-free by substituting in gluten-free flour and lactose-free cheese. You can even make it vegetarian simply by replacing the bacon for mushrooms. Don’t be afraid to experiment– try adding in other veggies!   Ingredients: 5 eggs 3 cups grated zucchini 1 cup grated potato ½ bunch shallots or ¼ finely chopped leek ½ cup canola oil 1 cup grated cheese [OR lactose-free cheese] 1 cup of chopped bacon [optional] 8 cherry tomatoes cut in half [optional] 1 cup of self-raising flour [OR gluten-free flour] ½ tsp dried basil or chives Method: Crack eggs into mixing bowl and whisk well. Add grated zucchini, potato and chopped shallots or leek to egg mixture. Add oil, cheese, bacon and self-raising flour. Add dried basil or chives and mix well. Line a 18cm x 28cm baking tray with baking paper Pour mixture into tin evenly. Lightly press halved cherry tomatoes on top of mixture, spaced evenly (as seen in picture above) [optional] Bake in moderate oven for approx. 40 minutes or until golden brown. When cool, cut into squares.  Enjoy!! Let me know what you think 🙂 x