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ROAST CAULIFLOWER

This recipe was inspired from a recipe I found and loved in the Honey & Co. recipe book. Roasting your cruciferous veg like cauliflower reduces their bitterness and gives them a much sweeter taste. This recipe is great because of the high content of spices used. Spices not only add great flavour but they have are good sources of antioxidants and they have great anti-inflammatory and blood glucose regulating benefits ROAST CAULIFLOWER   Print Prep time 10 mins Cook time 90 mins Total time 1 hour 40 mins   Serves: 4 Ingredients 1 medium cauliflower 2 tbsp olive oil 2 tbsp flaked almonds Spice Mix 1 fresh chilli finely chopped 2 tsp ground cumin 1 tsp tumeric 2 tsp ground coriander 2 tsp cinnamon 1 tsp ground ginger ½ tsp nutmeg Instructions Heat oven to 200°C Place whole cauliflower in an oven proof dish and fill the bottom of the just with enough water that the cauliflower stem is covered. This works best in a smallish dish that fits the cauliflower quite closely Drizzle the olive oil evenly over the whole cauliflower, then sprinkle the spice mix over the olive oil. It will look like quite a [...]

T’OATS’ DELICIOUS OVERNIGHT OATS

‘I just don’t have the time in the morning’ – this is all too familiar, I hear this phrase from so many of my clients. It should not be new information that breakfast is the most important meal of the day, yet so many people skip this meal or rely on high sugar, high salt, processed breakfast cereals. Overnight oats provides an easy solution; prepare your breakfast the night before and it is ready to eat within seconds the next morning. You can even make your oats in a jar so you can take it with you to work. Oats are a great choice for breakfast because they are high in fiber and the sugar content is less 1g per 100g. Oats also have great heart protective benefits, their high content of soluble fiber, particularly the type called beta-glucan can help lower LDL cholesterol. Oats also contain a unique antioxidant compound called avenanthramides, which help prevent free radicals from damaging LDL cholesterol, which reduces risks of heart disease.   BASIC ESSENTIALS FOR OVERNIGHT OATS: Oats: Choose the steel cut or old fashioned oat varieties as over the quick cooking or instant oats. Liquid: Plain Yoghurt / Milk / Nut [...]

  • Date Balls - Healthy recipes and healthy eating tips from registered dietitian

DATE BALLS

These little date balls are quick and easy to prepare with 6 simple ingredients. They are a good choice for a treat because they provide good sources of healthy fats and fiber - and they taste great. Remember that they are rich and energy dense so enjoy them in moderation as treats in place of a biscuit or chocolate. Watch how quick and easy these are to prepare on the youtube video below. Date Balls   Print Prep time 15 mins Total time 15 mins   Author: Stacey Fischer Recipe type: Snack, treat Serves: 20 Ingredients 2 cups Medjool Dates (remember to pit these!) 1 cup Pecan Nuts
 (raw and unsalted) 1 cup Almonds
 (raw and unsalted) 1 cup Desiccated Coconut 2 tbsp Coconut Oil 1 tsp Vanilla Essence Instructions Place the pecan nuts, the almonds and the coconut in a powerful blender or food processor – bend until it forms a flour-like consistency. Add the dates, coconut oil and vanilla essence – blend until sticky Use a tablespoon to scoop out the mixture, roll into a ball in the palm of your hand - slightly smaller than a golf ball size. Roll each ball in some desiccated coconut. [...]

  • Raw Chocolate Bombs- Ingredients: A teaspoon of cocoa

RAW CHOCOLATE BOMBS

Since I was a small child I have always been a huge chocolate addict. Chocolate just makes me happy and (small confession) I absolutely cannot go a day without it! I always feel a bit guilty eating a chocolate with my afternoon tea knowing the processed and modified ingredients that go into it – never mind all the sugar! So I’m on a bit of a mission to find a healthier alternative to my afternoon chocolate fix. These little raw chocolate bombs hit the spot! Obviously they are fairly rich in energy so enjoy them in moderation. However, I do find that when choosing a ‘clean’ treat like this, that is homemade from natural unmodified ingredients, that I am far more satisfied, one really is enough. A regular chocolate bar on the other hand is never enough and I’m always left feeling hungry for more. This is most likely because these little treats are packed with healthy monounsaturated fats and fiber from the seeds and nuts that help slow the release of sugar from the dates and dried cranberries. Try choose unsweetened dried cranberries – these usually have a greater antioxidant content and obviously lower sugar content. [...]

  • veg sushi recipe

VEGGIE SUSHI SNACKS

These little veggie rolls are such a great snack or appetizer. I have always loved sushi, but I’ve never really made it at home because it seemed rather intimidating and that one would need some serious skill to produce such beautiful bite size snacks. I gave it a bash and found it surprisingly easy - I’m sure the rolls I produce wouldn’t rival the perfect portions that trained sushi chefs make but I think they do! So don’t shy away from making your own sushi at home, you can make much healthier options than those available in restaurants and the ingredients are readily available in most supermarkets. Nori (the seaweed stuff you use as the wrap) has few health properties that are a worth a mention: Omega 3s – Nori provides a good vegetarian source of omega 3 fats that are so beneficial for cognitive function and the nervous system. These fats are anti-inflammatory so they are beneficial for fighting chronic disease like metabolic syndrome. Iodine – Nori is a good natural source of iodine, iodine is important for thyroid function (the gland that regulates your metabolism) Fiber – Nori is about 88% fiber – great news for [...]

  • Ricotta Mint Dip - Salads Sides and Mains from All Nourish

WHIPPED RICOTTA & MINT DIP

This recipe is quick and easy to prepare and versatile. You can use it as a dip for fresh veggie crudite or drizzle it over roast vegetables or salads. WHIPPED RICOTTA & MINT DIP   Print Prep time 10 mins Total time 10 mins   Author: Stacey Fischer Serves: 7 servings – 1 serve = 2 tbsp Ingredients 1 cup frozen peas ¼ cup olive oil ½ cup ricotta cheese Handful fresh mint 2 tbsp lemon juice Crack of salt and pepper Instructions Add peas to boiling water for about 30 seconds so that they are just beginning to soften. Remove peas from stove and drain. Run cold water over the peas to cool quickly. Add peas, olive oil, ricotta, mint, lemon juice, salt and pepper to blender. Blend until smooth. Notes If you would like to make this more of dressing than a dip add more olive oil and lemon juice. This dressing works particularly well on roasted brinjal with toasted almonds. You could also use this a great spread on crackers and breads. 3.3.3077

  • WARMING VEGETABLE DHAL

WARMING VEGETABLE DHAL

There is nothing better than a warm curry in the chilly months of the year. I love dhal as it is so hearty and filling. Lentils are great because of their fiber content which helps stabilize blood glucose and reduce LDL cholesterol. Another reason to love this dish is the spices. Tumeric is a fantastic anti-inflammatory compound. You will likely see me singing its praises elsewhere on the blog. WARMING VEGETABLE DHAL   Print Prep time 20 mins Cook time 40 mins Total time 1 hour   Author: Stacey Fischer Serves: 4 Ingredients 2 tbsp coconut oil 2 heaped tsp cumin 2 heaped tsp tumeric 2 tbsp tomato paste 3cm ginger, peeled and finely chopped 1 clove garlic, peeled and smashed 1 chilli, finely chopped 1 cup green lentils 500g butternut, chopped into cubes 1 large brinjal, chopped into cubes Salt & Pepper Instructions Heat coconut oil in a large sauce pan, add ginger, garlic and chilli Once ginger and garlic are fragrant add I cup green lentils and 2 cups filtered water Once the lentils have cooked for about 5 minutes add the chopped butternut and brinjal, along with the tumeric, cumin and [...]

  • Waldorf Salad Recipe - Salads and Sides and Mains from All Nourish

MODIFIED WALDORF SALAD

This salad is made up of all the ingredients I love! Fruit, nuts and avo – what could be a better combination! I love including fruit in a salad, it’s an easy way to increase the fiber and micronutrient content and most importantly it makes a salad taste great. Instead of using a creamy dressing that one would find in a regular waldorf salad I have used avocado and mozzarella cheese to give the salad a creamy texture. The cheese and apple taste great together and the avocado adds extra fiber and some healthy fat. For the leaves I used a combination of rocket and baby spinach – rocket is great to use as a base to a salad as it gives a peppery flavour. Rocket falls under the brassica vegetable family (same as that of broccoli, brussel sprouts and cabbage). This group of veggies is quite easy to detect because of their more bitter flavour. Have a read on the blog about the benefits of brassicas here – but in short they contain fantastic cancer fighting compounds so regularly consuming these veggies can have great health benefits! This salad also uses pecan nuts instead of walnuts they give a [...]

  • Chewy oatmeal apple biscuits: Recipes from All Nourish dietitian- Stacey Fischer

CHEWY OATMEAL APPLE BISCUITS

This recipe for chewy oatmeal apple biscuits is modified from Ella Woodword’s Chewy Sultana Cookies (http://deliciouslyella.com/chewy-sultana-cookies/) if you’ve had your head under a rock and don’t know who she is, you should check out her blog – she is amazing!! I have always loved chewy oat biscuits, so these are a great whole food replacement. These are really easy to make and don’t require any fancy ingredients or equipment. CHEWY OATMEAL APPLE BISCUITS   Print Prep time 15 mins Cook time 20 mins Total time 35 mins   Author: Stacey Fischer Serves: 20 biscuits Ingredients 4 ripe bananas 4 sweet apples 1 cup crushed pecan nuts 2 cups oats 2 tsp mixed spice 1 tsp cinnamon ¾ cup dried cranberries 3 tbsp honey Instructions Preheat the oven on to 200°C Peel and mash the bananas Grate the apples. I put these in the food processor because I’m lazy, but if you have time and want a good arm workout you can just grate them using a regular grater skin and all. Drain the excess fluid from the apples through a sieve. Mix apples and bananas with oats, pecan, cranberries, cinnamon and mixed spice. Add 1 tablespoon of honey at [...]

  • Smoothies - Carrot Cake Smoothie by the All Nourish Dietican

CARROT CAKE SMOOTHIE

I love having healthy food that feels like I’m indulgent in a treat! This smoothie is great for an afternoon snack, it s filling, tasty and a great way to avoid those afternoon sugar cravings. One of the reasons for this is the cinnamon in the smoothie. Cinnamon is a wonderful spice because it’s effect of blood sugar. Cinnamon can assist in maintaining healthy blood sugar levels and prevent blood sugar lows which lead to those cravings for sugar laden treats! Watch the you tube video below on how to prepare this smoothie. CARROT CAKE SMOOTHIE   Print Prep time 3 mins Total time 3 mins   Author: Stacey Fischer Serves: 1-2 Ingredients ½ cup grated carrot or finely chopped carrot ½ cup chopped pineapple 1 banana peeled and sliced 2 tbsp plain yoghurt 1 tsp cinnamon 1 cup ice 1 cup filtered water Instructions Add all the ingredients to a powerful blender and blend until smooth. Notes You can nuts such as pecans or walnuts – this will add some healthy fats and fiber.To make this dairy free remove the yoghurt add a 1 tbsp nut butter or a cup of nut milk to increase [...]