Lower-fat laksa

Just recently here in Darwin I tried my first ever laksa. My family had always told me how nice laksa was, but I never got around to trying it.

So at one of the markets here in Darwin when I smelt the spicy, creamy, coconuty soup wafting over to me, I knew if there was ever a time to try a laksa it had to be here in Darwin!

It seems that after one laksa you cannot stop.

Every weekend here I love my laksa at the market, despite being fully aware that a soup made with a base of coconut milk is high in saturated fat and therefore high in calories!

So I decided to put my chef cap on and experiment in the kitchen with a way to make a healthy laksa.

I present to you:

LOWER-FAT LAKSA

laksa
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National Nutrition Week – Chicken and chickpea risotto

This week is Nutrition Australia’s National Nutrition Week with the theme for 2013 being “Project Dinnertime – Cook, Eat, Enjoy”.

From October 13th – 19th it is all about encouraging the preparation of home-cooked meals and what better way to do this than to spend my week preparing a nutritious home-cooked meal every day.

Here is another one of my home-cooked creations…

Chicken and chickpea risotto

chicken and chickpea risotto1
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National Nutrition Week – Tamari salmon salad

This week is Nutrition Australia’s National Nutrition Week with the theme for 2013 being “Project Dinnertime – Cook, Eat, Enjoy”.

From October 13th – 19th it is all about encouraging the preparation of home-cooked meals and what better way to do this than to spend my week preparing a nutritious home-cooked meal every day.

Each day this week I’ll prepare a home-cooked nutritious meal and I encourage you to do the same…

Be sure to check out my blog throughout the week as I’ll be posting some of my home-cooked creations!

Tamari salmon salad.

tamari salmon salad
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Recipe feature in Essential Eating For Two blog

This week I was lucky enough to be featured in the Essential Eating For Two (eefor2) blog.

Essential Eating For Two was founded by health guru Dr Jess McMicking who has degrees in Health Science & Nutrition, Medicine & Surgery, and Obstetrics & Gynaecology.
Essential Eating For Two aims to improve the dietary choices of pregnant women in order to promote the health of both mother and child.
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PORTION PERFECTION MASHUP: Honey soy tofu & pumpkin risotto

The Portion Perfection Plate (developed by Advanced Accredited Practising Dietitian Amanda Clark) recommends half of your plate be taken up with vegetables, a quarter with a protein-rich source, and the other quarter with carbohydrate-rich foods.

An example of a perfectly portioned meal would be half a plate of steamed vegetables, a quarter of the plate with grilled chicken breast, and a quarter of the plate taken up with rice or bread.

portion perfection

But how about you apply this portion perfection concept to your meal… and then mix it all up! Continue reading

MEAT FREE WEEK – vegetarian pizza

Do you rely on a big piece of steak or chicken to fill you up at dinner each night? Do you insist on some sliced ham or turkey in your sandwich at lunchtime? How about that bacon with your weekend brekkies?

Starting today and ending on 24th March it’s MEAT FREE WEEK!

For this week, why not try eating a variety of protein-rich meat alternatives including tofu, eggs, nuts, seeds, legumes and low fat dairy. This will still see you meeting your protein requirements while eating a variety of foods!

MEAT FREE COOK-UP

In honour of MEAT FREE WEEK, I have made a healthy vegetarian pizza OVERLOADED with goodness that will keep the fussiest of taste buds happy!

Preparation time: 10 minutes

Cooking time: 20 minutes

INGREDIENTS

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1 new Helga’s mixed grain wrap
1 teaspoon olive oil
1 cup pumpkin, chopped in to small squares
1.5 cups fresh spinach (it will wilt down once cooked!)
1.5 tablespoons pine nuts
1 small cup feta cheese, crumbled
Optional: chilli powder or cracked pepper for extra taste.

METHOD

1. Place olive oil on base (wrap) and spread around.

2. Put spinach on base.

3. Place chopped up pumpkin in to a bowl with a drop of water. Microwave on high for 1 minute. Drain, then place spread out pumpkin on pizza.

4. Top with crumbled feta cheese and pine nuts.

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5. Place in the oven on 200°C for about 20 minutes until the edges brown (leave in for longer for a crunchier pizza).

6. Cut in to 4 or 6 slices.

7. Enjoy!

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For more info on recommended servings of meat, poultry, fish and meat alternatives head to eatforhealth.gov.au where you’ll find the new Australian Guide to Healthy Eating and Dietary Guidelines!

– Jenna