Thursday, 21 May 2015

Cooking At Home VS Eating Out



Portion sizes at our favourite restaurants, cafes and fast food restaurants have increased enormously over the decades, even doubled or tripled compared to twenty years ago. These increased sizes have created confusion around meals that have translated to increasing our portions at home, not to mention acting as a major factor contributing to our current epidemic of obesity and weight related health conditions. By creating our own meals at home, and serving our own portion sizes, we are able to avoid over eating and are more likely to eat only what we need.

By cooking meals at home and getting your children involved in the process, such as cutting up or peeling vegetables, you not only act as a healthy role model for your children, but by sitting down to eat the meal you have prepared together, you can bond as a family.

A range of fast foods and foods in restaurants and cafes have hidden fats, sugars and salts. Meals may seem healthy but in fact have a range of additives and preservatives. Meals may also be perceived as cooked on site, especially in restaurants you expect the meal to be made from scratch, but in fact a range of restaurants buy in frozen pre-made produce, that is simply heated up upon order.

The obvious incentive to cook at home is budget, it is certainly a fact that by doing a weekly shop and creating your own meals at home you can save. One meal could cost up to $70 for two people in a restaurant, when you could make the same meal at home to last you a week at the same price.

For example, you can buy a boneless chicken banquet from KFC for $24.95, this includes 12 pieces of chicken and 2 large chips, serving 4 people. You can purchase a whole roast chicken for around $5-6/kg from your local supermarket, and some sweet potato for around $5/kg.  You can easily whip up a roast chicken and sweet potato wedges for dinner with little preparation, and cooking time of around 1 hour depending on your chicken size. Why not spend a few more dollars and get a range of seasonal veggies, which you can steam in under 15 minutes. This home made meal can cost you around half the price of a take out from KFC, is easy to prepare, and will leave you with leftovers that will last you the week.  Not to mention a healthy meal that is rich in vitamins and minerals and high in protein and starch to encourage a healthy weight, compared to a KFC meal that full of salt, fat and sugars, potentially leading to increases in your risk of chronic disease.



KFC V’s Home Roast Chicken

KFC Banquet
Home Roast Chicken
Cost
$24 .95
$21
Time
15 minutes
2 hours prep and cooking time
Portion
12 x pieces of boneless fried chicken
2 x large chips
2kg x whole roast chicken
1kg x sweet potato wedges
1 kg x greens and veg

Serves
4 x serves
10 x serves




Sarah Campbell
Naed Nutrition - Currambine

Need help planning your meals? Simply email admin@naednutrition.com.au to learn how you can make the most of your meal planning and food prep. 

Tuesday, 28 April 2015

Quirky Quinoa Porridge






This porridge recipe is comforting on those cold winter mornings, gluten free and packed with protein, fibre, and fatty acids this recipe is both naturally sweet and good for your body, especially encouraging weight loss!

Ingredients:

1 cup of milk of your choice (preferably A2 or unsweetened almond milk)
1 cup of lukewarm water
½ cup of quinoa
2 grated apples with skin – we need that fibre!
½ tsp cinnamon
¼ of a whole vanilla bean or 1 tsp vanilla extract
2 tbl LSA mix – a combination of linseed, sunflower seed and almond meal

Method:

Rinse ½ cup of quinoa thoroughly under cold water to ensure the removal of saponins. Saponins are a natural chemical compound found in a range of plant species including legumes such as soya beans, lentils and chick peas. Most store bought brands of quinoa are already rinsed but giving them a second rinse over ensures the removal of their bitter coating.

Place the rinsed quinoa in a saucepan and add 1 cup of water, place on the saucepan lid and bring to the boil, cooking for 10 minutes.

Once soft add 1 cup of milk, 2 grated apples, ½ tsp of cinnamon, 1 tsp of vanilla extract and 2 tbls of LSA. Stir occasionally and cook for 5 minutes until creamy, add additional milk if needed, spoon into bowls to serve.

Top with some pumpkin or chia seeds for some additional crunch, fibre and protein!

Benefits of this remarkable porridge:

Milks are a fantastic way to add calcium and protein to our diets, low fat is best and a2 milk is preferable as it is easier to digest. These days a number of milk options are available including almond, rice or coconut with their own individual health benefits.

Quinoa is a fantastic source of protein containing essential amino acids that are essential for muscle building and repair. A substitute for gluten grains such as cous cous or oats, quinoa has a low GI and therefore helps to maintain blood sugar levels and assists cardiovascular health, while also being high in magnesium and phosphorus!

Apples are a fantastic natural sweetener that can be added to a range of meals including salads and rice dishes.

Cinnamon is an amazing spice that has been found to control blood sugar levels especially for diabetics, while also acting to suppress our sugar cravings.

Vanilla bean or vanilla extract contain antioxidants that are anti-inflammatory. The real vanilla bean itself is the most beneficial, but extract can be a cheaper alternative, just be sure not to use essence as it’s an imitation product with no health benefits.

LSA mix is an amazing way to add fibre, protein and essential fatty acids to the diet, it can be added to almost everything including smoothies, muffins, cereals or muesli.

Monday, 20 April 2015

Superfoods

Why are they called Superfoods?

Foods labeled “superfoods” are certainly high in some amazing antioxidants, vitamins and minerals, compared to their counterparts, but the term is primarily used as a marketing ploy to draw individuals to buy products and justify their high expensive. For example, blueberries are marketed as superfoods for their high antioxidant properties, specifically high vitamin C levels, but in fact 1 cup of cooked (boiled) sweet potato has 42mg of vitamin C, compared to 14.4mg of vitamin C in 1 cup of blueberries.


What are the nutritional benefits of Superfoods?

Superfoods are certainly beneficial for our body and when consumed assist us towards maintaining a healthy lifestyle, benefits include:


Blueberries
  • High in antioxidants particularly anthocyanins, and vitamins K and C, reducing risks of cancer and cardiovascular disease


Kale
  • High in antioxidants and Vitamins K, A and C, reducing risks of cancer and cardiovascular disease


Acai Berries
  • High in antioxidants particularly anthocyanins and essential fatty acids, promoting cardiovascular health


Goji berries
  • High in vitamins C, B2 and iron, essential for energy production


Broccoli
  • High in polyphenols protective against cancer, and folate protective against birth defects, heart disease and cancer


Flax seeds
  • High in fibre and essential fatty acids, promoting cardiovascular health


Chia Seeds
  • High in fibre and protein, promoting bowel health, satiety, and weight loss



Next time you see the term superfood down the shopping aisle, take a moment to justify your choice. Focus on consuming fresh organic produce filled with colourfull fruits and vegetables and whole grains, aimed at increasing your antioxidant intake, reducing risks of disease.




Do you need to get more superfoods in your diet? Book in to see Sarah at our Currambine location for 50% off your initial consult for the month of April only! Call 9304 1000 to book now.