My muesli with a 5 star health rating

For Australian supermarket shoppers you might have noticed the new "health star rating" system being slapped onto cereals, dips and other packaged food.  The health star rating system is voluntary  and it takes into account four aspects associated with increasing the risk factors of chronic diseases - energy, saturated fat, sodium and total sugars content. Fruit, vegetable, nut and legume content, and in some instances, dietary fibre and protein content are also considered.

If you've discovered that your favourite cereal has less stars than you'd like, how about a new 5 star health rated muesli?

I've been making my own muesli for a few years now, this recipe gets changed around depending on what I feel like, for example sometimes macadamia nuts instead of almonds.  I keep a 1/2 cup scoop in my cereal container and measure it out each day and top with a generous handful of berries and a big scoop of greek yoghurt.  Serve with your favourite milk.

Because I am a huge data nerd, I put my recipe through the health star rating calculator and it receives 5 stars, plus it tastes great, is full of fibre and protein and will keep you full until lunchtime!

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INGREDIENTS

• 500 g (17oz) rolled oats
• 30 g (1oz) flaked Coconut
• 100 g (3.5 oz) raw almonds
• 100 g (3.5oz) sunflower seeds
• 100 g (3.5oz) pepitas
• 60 g (2oz) dried blueberries or cherries (unsweetened)
• 50g (2oz) LSA mix (linseed/flaxseed, sunflower, almond) or flaxseed meal
• sprinkle of cinnamon

METHOD

1. Mix all the ingredients together and serve 1/2 cup with greek yogurt, your choice of milk and berries

14 serves

285 cals 15g fat, 31g carbs, 10g protein, 7g fibre

If you need help sticking to your healthy eating goals I can help you. I'm a university qualified nutritionist based in Balmain, Sydney and the busy working mum of two teenagers, so I'm practical and realistic with my advice.  Find out more about me here.

Oven baked sausages with ratatouille

This is a fabulous recipe for a night where you are tired - the oven can do all the work.  Our oven has a reliable oven timer so I often pop this on to cook while I am driving around to pick the kids up from rugby practice etc.  It won't spoil if you leave it in the oven for 10 more minutes.  You can vary the veggies depending on what the team will eat and also add a tin of cannellini beans to make a cheats' cassoulet.

This is lactose-free and gluten-free, but I also have a low FODMAP ratatouille recipe.

Ingredients

• 1 red onion

• 1 whole head garlic

• 1 medium eggplant

• 2 zucchinis

• 2 red capsicums

• 1 tbsp olive oil

• 2 x 400g tins canned tomatoes

• 1 tbsp fresh thyme and rosemary leaves

• sea salt

• black pepper

• 6 good quality pork sausages

• 1 x 400g tin cannellini beans (optional)

• 12 kalamata olives, unpitted

• fresh rosemary and thyme for serving

Instructions

1. Preheat oven to 200C

2. Cut the onion into quarters, and the head of garlic in half crosswise.

3. Cut the eggplant into half and then rounds, the zucchinis into diagonal slices and the capsicums into thick slices, discarding core and seeds.

4. Arrange all the veggies except the zucchinis in a large oiled baking tray, burying the garlic halves cut-side down. Add the canned tomatoes and their juices, and a dash of water.

5. Tuck in the pricked sausages, drizzle with olive oil and scatter with thyme and rosemary, sea salt and pepper.

6. Bake for 30 minutes, then add the zucchini and cannellini beans (if using) and turn the sausages. Cook for another 15 minutes, until the veggies are cooked and sausages are browned.

7. To serve, scatter with olives, rosemary and thyme. Squeeze the roasted garlic on top, and drizzle with the pan juices.

Serves 4

Calories: 290 Fat:16g Saturated fat:4 Carbohydrates:28g Fiber:9g Protein:12g

Roasted tomato and white bean soup

Today I've got two sick children so I'm making soup for dinner.  Soup, particularly vegetable based soups are a great option nutritionally as they combine lots of key nutrients including vitamins and minerals for relatively few calories.  Tonight's soup is full of tomatoes, my son is happy to eat this although he will "never, ever eat a tomato". Tomatoes are a wonderful source of vitamin B6, C, K, beta-carotene, potassium and manganese. The lycopene in tomatoes has been linked to lower rates of heart disease and cancer.

Ingredients

• 1kg tomatoes, quartered or halved depending on size. I like a mixture of truss and romas.

• 1 red onion, peeled and quartered

• 6 cloves garlic, unpeeled

• 1/4 cup olive oil

• 1 tab maple syrup

• 400g tin cannelini beans, drained and rinsed

• 250 - 500 ml water to taste

• Pesto to serve

Method

1. Preheat oven to 200degrees.

2. Put tomatoes, garlic and onion in a roasting pan and drizzle with olive oil and maple syrup. Season to taste.

3. Roast for 45 minutes or until vegetables are soft

4. Squish garlic out of skin, and discard skin. Add all vegetables and juice to saucepan.

5. Add the canellini beans and process the mixture with a stick blender.

6. Add water (I tend to use closer to 250 ml as I like a thick soup) and heat through gently.

7. Serve with a dollop of pesto

Click here for more simple, healthy and family friendly recipes

Baked eggs, spinach and ricotta in prosciutto cups

These make a delicious brunch and are perfect for lunch boxes.  My children enjoy them after an early morning swim squad or netball session and I love knowing I've got them in the fridge or freezer for an easy lunch.

Baked eggs, spinach and ricotta in prosciutto cups

Serves: 6

Ingredients

• 6 eggs

• 6 slices of prosciutto

• baby spinach

• ricotta

• chopped herbs - parsley, basil and oregano (or herbs of choice)

• sea salt and ground pepper, to taste

• muffin liners - optional but does help with cleaning up

method

1. Preheat oven to 200 degrees.

2. If using, line 6 muffin pans.

3. Cut each slice of Prosciutto in half and wrap into each cup to hold the egg mixture.

4. Put a few baby spinach leaves on top of the prosciutto

5. Crack in an egg to each muffin cup. Add a heaped teaspoon of ricotta.

6. Sprinkle with sea salt, pepper and chopped herbs.

7. Bake for 15-20 minutes until done.

Calories: 188 (792kJ) Fat: 12 Saturated fat: 5 Carbohydrates: 3 Sugar: 0 Sodium: 776 Protein: 19

Lamb with lentils, feta and mint

IMG_4519

Given the choice I am sure everyone in my family would be able to eat at least 4 or 5 lamb cutlets at a go.  However they are expensive and we just don't need to be eating such large amounts of protein at the expense of vegetables and pulses.  Lentils are a great way to balance out the proportion of meat to non-meat on your plate.  This is a delicious quick dinner and if you are having vegetarian guests you can increase the lentil salad size.  While you are prepping dinner you can add another tin of lentils and increase the quantities of tomatoes, cucumbers and feta and prepare a quick lentil salad for lunch the next day.

Lamb with lentils, feta and mint

Author:

rachel

Prep time:

10 mins

Cook time:

15 mins

Total time:

25 mins

Serves:

4

Ingredients

• 250g punnet cherry tomatoes

• 2 tab olive oil

• 12 kalamata olives, pitted

• 12 lamb cutlets, frenched

• 1 tablespoon chopped rosemary

• 400g can lentils, rinsed, drained

• 1 lebanese cucumber diced

• 1 tablespoon lemon juice

• 50g sheeps' milk feta, crumbled

• 2 tablespoons mint leaves

• 200g baby spinach

Instructions

1. Preheat the oven to 220C.

2. Toss tomatoes in 2 teaspoons oil, season and place on a baking tray. Roast for 15 minutes until soft.

3. Meanwhile, rub lamb with rosemary and 2 teaspoons oil. Season, then cook in a frypan over medium-high heat for 4 minutes or until browned. Turn and cook for a further 3 minutes for medium-rare, or until done to your liking.

4. Rest the lamb, covered loosely in foil, while you warm lentils in a small pan of simmering water for 5 minutes. Drain lentils and toss with diced cucumber, lemon juice and remaining tablespoon of oil. Season.

5. To serve, place baby spinach on platter, scatter lentils on top, top with slices of lamb and scatter with feta, tomatoes, olives and fresh mint.

Calories:

405 (1704 kJ)

Fat:

25

Saturated fat:

7

Carbohydrates:

13.7

Sodium:

382

Fiber:

6.3

Protein:

29

3.3.3077

Rosemary chicken with pesto pasta

My basil plant is looking very healthy at the moment and as soon as I brush past and smell it I immediately think of pesto.  A huge bowl of pasta topped with an oily pesto isn't a great dinner, but in his "15 minute meals" Jamie Oliver has a wonderful pesto pasta served with chicken and a wide variety of veggies which is a much better balance for dinner.  I have changed this recipe around a bit as I find in the 15 and 30 minute meals Jamie jumps all over the place and I need to cook in a more orderly fashion!  This is a meal that my children adore and I like to serve it the night before a cross country carnival or rugby comp.  I often add in some zucchini noodles along with the pasta. Green beans and spinach are a wonderful source of dietary fibre which help lower cholesterol and blood sugar levels and helps prevent bowel cancer, diabetes and heart disease.  Best of all fibre helps you feel fuller for longer, helping you manage your weight more easily.   Chicken breast, almonds and parmesan are all good sources of protein which keeps you feeling fuller for longer.

taken from Jamie Oliver's 15 minute meals

Rosemary chicken with pesto pasta

Adapted from Jamie Oliver 15 Minute Meals, Serves: 4-6

Ingredients

• 2x 200g skinless chicken breasts

• 1 tsp fennel seeds

• 2 sprigs of fresh rosemary

• 1 tbsp olive oil

• 4- 5 cloves of garlic

• punnet ripe cherry tomatoes

  Pasta & Pesto

• 250g green beans

• 1 big bunch of fresh basil

• 50g blanched almonds

• 50g parmesan cheese

• 2 tbsp extra virgin olive oil

• 1 lemon

• 1 clove of garlic

• 250g dried pasta, pappardelle is nice

• 200g baby spinach

METHOD

1. Put the basil leaves, almonds, parmesan, garlic, extra virgin olive oil and lemon juice into a food processor and blitz until smooth. You might need a spoonful of pasta cooking water (see step 5) to loosen.

2. Cut the chicken breast horizontally in half so that it is butterflied out. Season your chicken with salt, pepper, fennel seeds and rosemary leaves over greaseproof paper and then bash to flatten with a rolling pin. Put it in to the frying pan with your olive oil and the bashed, unpeeled garlic cloves. You will need to turn it after about 4 minutes and cook until golden.

3. Cook your pasta in a large saucepan according to packet directions. Trim your beans, and add them to the pasta for the last 5 minutes.

4. Halve your cherry tomatoes, add them to the chicken and shake the pan. Stir the spinach into your pasta pan and drain but reserve a little of the water.

5. Return everything to the pan, pour in your pesto and splash in the water until smooth and silky. Slice your chicken breasts in half and serve with the tomatoes on top.

Rachel is a university qualified Clinical Nutritionist based in Balmain.  She is also the busy working mum of two teenagers, so is practical and realistic with her advice . Rachel offers in person or online consultations to improve your family's health and well-being. You can find her on Facebook and Instagram for more healthy tips and tricks. 

Teriyaki salmon with soba noodles and greens

My children are really not great fish lovers, to get them to eat fish I need to come up with a sauce that disguises the flavour somewhat.  We all love teriyaki flavour and the fish is delicious served with soba noodles made from buckwheat flour.  Salmon is high in healthy long chain omega-3s essential fatty acids that are needed for heart and brain health.  The body can't make essential fatty acids so you have to eat them, I try to serve fish a couple of times a week. Be careful when you buy mirin, a lot of brands are full of high fructose corn syrup - I found the spiral brand doesn't contain HFCS.

https://www.flickr.com/photos/shutterbean/4642551334

Teriyaki salmon with soba noodles and greens

Serves: 4

INGREDIENTS

• 2 tbsp tamari or salt reduced soy sauce

• 2 tbsp sake

• 1 tbsp mirin

• 4 salmon fillets (about 120g each)

• 2 tsp olive oil

• greens of your choice, I like a mixture of asparagus, sugar snap peas and broccollini

• 270 g packet soba noodles

• 2 greens onions sliced on the diagonal

METHOD

1. Combine the tamari, sake and mirin in a small saucepan and bring to the boil for a minute or so. Set aside to cool for 10 minutes

2. Place the salmon in a glass or ceramic bowl. Pour over soy mixture and turn to coat. Cover with plastic wrap and place in the fridge for 30 minutes to marinate.

3. Heat the olive oil in a large frying pan over medium-high heat. Drain salmon from marinade, reserving marinade. Add salmon and cook for 2-3 minutes each side or until cooked to your liking. Transfer to a plate.

4. Stir fry mixed greens for 2 minutes or until just tender. Add reserved marinade and bring to the boil for 1 minute. Remove from heat.

5. Meanwhile, cook noodles following packet directions. Drain. Divide noodles among serving bowls. Top with veggie mixture and salmon. Sprinkle with green onions and serve immediately.

Lamb cutlets with chili and black olives

Today I thought I'd share another gorgeous Nigella recipe from her Express Kitchen cookbook.  I marinate these in 2 bags, one with chili for the adults and one without for the kids.

Lamb cutlets with chili and black olives

Author: rachel

Ingredients

• 12 lamb cutlets

• 1 x 15ml tablespoons olive oil, plus 2 tablespoons for frying

• 3 cloves garlic, peeled and sliced

• 1 teaspoon dried chilli flakes

• 1 teaspoon dried oregano

• Zest and juice of 1 small lemon

• 1 teaspoon Maldon salt or 1/2 teaspoon table salt

• 15 black olives, pitted and sliced

• 1 long red chilli, deseeded and finely chopped (optional)

Instructions

1. Layer the lamb chops between clingfilm and flatten gently with a rolling pin or mallet. Unwrap and place the chops in a large dish, so that they all fit in a single layer.

2. Pour the 4 tablespoons of oil over the chops and add the sliced garlic, chilli flakes, oregano, lemon zest and juice. Sprinkle with the salt and the olives, then turn the rib chops in the marinade so that both sides are coated.

3. Cover and leave the lamb to marinate for 20 minutes at room temperature.

4. Heat the 2 tablespoons of oil in a large heavy-based frying pan, and add the chops, scraping off the marinade before you put them in the pan. (Reserve the marinade.) Fry them for a couple of minutes a side on quite a high heat so that they take on some colour.

5. Turn the heat down to medium and pour the reserved marinade into the pan over the now coloured chops. Add 2 tablespoons or so of water and cook for about 5 minutes for rare cutlets or a little longer if you like your lamb well done (this will also depend on the thickness of the chops).

6. Transfer the chops to a serving plate, pour over the juices from the pan and sprinkle with the chopped red chilli, should you feel like enhancing the dried chilli with the pep of fresh.

3.5.3208

Protein and iron for fussy kids

Some kids are just not that keen on meat.  Don't panic!  However you need to be careful that they get good quality protein.  Protein supplies your child with amino acids, essential chemicals which are the body’s building blocks. Whilst all animal proteins including egg and dairy products provide a high quality protein containing all the essential amino acids, cereals and vegetable proteins (e.g. peas, beans, lentils, and nuts and seeds) have a lower quality.

To provide a complete vegetarian protein you need to combine cereal and vegetable proteins like pasta, bread, rice and lentils with a small amount of dairy or eggs.  Or you can combine two vegetable protein food groups.  Soya and quinoa are the only plant-based food that contain all the amino acids.  Here are some examples of good combinations:

• Peanut butter sandwiches

• Baked potato with cheese and milk

• Lentil and vegetables with cheese

• Pasta with cheese sauce

• Baked beans on toast

• Rice and lentils.

Another issue faced by fussy non meat eaters are iron deficiency, which is the commonest nutritional deficiency in the Western world.  There are a few types of iron, the best source is found in meat and is easily absorbed by the body, plant food sources are more difficult to absorb, and lastly a third type added by manufacturers to foods such as breakfast cereals is absorbed less well.

When my children were little the issue was less about the taste of meat but the energy required to chew it!  I found mince meat the best solution - bolognese sauce with pasta and "non chilli" chilli con carne (see Taco Tuesdays).

Good source of iron for non meat eating kids: • Fortified breakfast cereals. • Egg yolk. • Wholemeal bread. • Dark green vegetables e.g. spinach and cabbage. • Beans and lentils. • Dried fruit e.g. apricot, prunes, peaches, raisins.

The best way for the body to absorb the iron is to serve it with a vitamin C rich food, like capsicum or a small glass of orange juice.

White bean puree - a mashed potato substitute

This is a very easy to make white bean puree which the whole family enjoys.  We have it with quickly cooked steaks and grilled asparagus.  It works as a mashed potato substitute and I am always happy to find ways  to use more legumes.

White bean puree - a mashed potato substitute

Serves:

2 (generous)

Ingredients

• 1 can cannelini beans (I always use the italian ones - they seem softer and also don't contain additives)

• 1 clove garlic

• 1/3 cup chicken stock

• 1 slice lemon rind

Method

1. Simmer the beans,garlic and lemon rind in the stock for about 5 mins.

2. Remove the lemon rind and puree with a stick blender. Once blended add 1/2 tab olive oil and quickly whiz again.

Italian country soup

This soup is based on a Bridgette Hafner recipe which I have added more veggies to.  I usually double the recipe as it freezes well and is great for tired children.  If you are vegetarian you could omit the pancetta. Cannellini beans are a great source of protein and fibre.  If you are a fan of having a "meat free Monday" this is a great recipe to make.  The original recipe used dried beans which were soaked overnight and added earlier in the recipe - I have tried it both ways and we like the tinned beans more.

photocredit https://www.flickr.com/photos/38467745@N02/

Serves 6

INGREDIENTS

• 2 leeks, washed and sliced

• 100g flat pancetta, thinly sliced (optional)

• 2 carrots, diced

• 2 zucchini, diced

• 2 sticks celery, diced

• 2 garlic cloves, sliced

• 1 tbsp olive oil

• 1 small potato, peeled and chopped into small dice

• Sprinkle of dried oregano

• 2 tins of cannellini beans

• Splash of white wine

  1 tin Italian tomatoes, roughly chopped

• 4 cups water or chicken stock

• Salt and pepper

• 1 sprig rosemary

• Small handful of risoni (dried pasta shaped like rice) or small pasta shapes or broken fettuccine

• Two or three generous handfuls of baby spinach or kale

• Parmesan cheese, grated

• extra virgin olive oil, to serve

METHOD

1. In a heavy-based pot, gently cook the leeks, carrot, zucchini, celery, pancetta and garlic in the olive oil until softened and lightly golden. Add the potato and cook for a couple of minutes. Add the oregano, white wine, tomatoes and water or stock, season with salt and pepper and add rosemary.

2. Bring to the boil, skim the surface and simmer for 40-50 minutes or until the vegetables are soft. Add the drained and rinsed breans, risoni and, if the soup has become a little thick, more water. Cook for a further 10 minutes. Add the baby spinach or kale.

3. Serve with a sprinkle of freshly grated parmesan cheese and a dash of extra virgin olive oil.

Calories:286  Fat:7g Carbs:41g Fibre:8g Protein:13g

Lower carb hamburger

This is a great easy meal that the children love.  The burger recipe comes from Nigella, although I've altered the quantities a little.  I was a bit dubious about whether or not the burgers would stick together, but they work just fine.  To lower the calories for me, I use a Michelle Bridges trick, which is to serve the burger on 1/2 a roll and hollow out the middle and fill it up with salad.  The kids, and my husband get a full bun, plus salad.

for 5 burgers, which is dinner for 4 and then a quick lunch for the next day

Ingredients

• 500g extra lean minced beef

• 2 tablespoon caramelised onions (I use Beerenberg)

• 3 teaspoons buttermilk or natural yoghurt

• 3 teaspoons salt reduced soy-sauce or tamari

• 3 teaspoons BBQ or Worcestershire sauce

• pepper

• olive oil spray

• small wholemeal burger buns (in Australia, cape seed rolls from Baker's delight are delicious)

• baby spinach

• tomato sliced

METHOD

1. Mix the minced beef with onions, buttermilk, soy and BBQ sauce. Season with pepper and divide into 5 portions. Shape by hand into burgers. I like to put them in the fridge for half an hour to firm up.

2. Lightly spray a non-stick frypan and heat on medium. Cook the patties for 5 minutes a side until browned and cooked through.

3. Toast the bun halves, line each bun with baby spinach leaves. Top with a patty and tomato.

4. Did you notice there are no fries on the side? You can have extra salad though!

5. I like to cook an extra patty for lunch the next day, to serve on a mountain bread wrap with relish, salad and tomato.

Serving size:

1 burger and bun

Calories:

319 (1342 kJ) Fat:7g  Saturated fat:2.4g Carbohydrates:30g Sugar:3.7g Sodium:677 Fiber:4g Protein:31g