Want to know what a Dietitian eats? There are no food police in sight I promise.

A few weeks ago I wrote a blog post for my lovely clients Kale and Co. which was all about what a Dietitian like me eats every day.  Funnily enough, there were people who liked hearing about it, so I today I am sharing this with you just in case you might like to hear about it too.

 You know how some carpenters can have millions of unfinished building projects at their own homes, plumbers have leaky taps and electricians have lights without globes, despite excellent work for their clients? Both my Dad and brother are carpenters and builders, so I can say this with some authority.

If we follow the same pattern of thinking, does this mean that a Dietitian like me drops the ball with personal eating and nutrition habits?

Lets get a few things out of the way first. My profession as a Dietitian definitely suffers from being viewed by some as the ‘food police’ and in social situations; I would rather stick a pin in my eye than tell people what I do for a living. If this information does leak out, it is inevitable that I will be 1) thrown under the proverbial bus within milliseconds 2) bombarded with every nutrition question known to man or 3) the person that makes every single other person self-conscious about every teeny little mouthful of food they put in their mouth for the entire time I am there. Basically, it is a joy for everyone.

I get that there is something eerily fascinating about delving into what a Dietitian eats, so pull up a seat while I interview myself and spill the beans (pun intended).

What do I eat?

I like to keep things pretty simple and it takes a lot to bore me – I don’t mind eating the same kind of things over and over. Unfortunately when there is a husband and three kids at home who don’t agree with this ethos, my plan does not come to fruition. I do love to cook but I don’t have time for fancy pants cooking – delicious yes but complicated no.

My nutrition scorecard looks a lot like this:

Breakfast:

Porridge with prunes + Hi-Lo milk or Goodness Superfood’s Barley Clusters + blueberries + yoghurt or Bircher Muesli + a dollop of yoghurt + sliced fresh fruit.

I can eat porridge in forty degree mid summer heat – I just love oats!

Lunch:

A salad made of baby spinach leaves + undressed coleslaw + cherry tomatoes + Lebanese cucumber + tuna in oil or two boiled eggs with a fresh lime or lemon juice dressing.

Dinner:

Some typical meals include spaghetti bolognaise or meatballs, bean curry, steak and salad, roast chicken and vegetables, homemade pies, Moroccan slow cooked lamb with sweet potato and pumpkin, chilli chicken and rice, risotto, fresh salmon and rosemary potatoes, zucchini slice and homemade pizza. I also love lentil, freekeh and lupins in salads.

If I get hungry in the afternoon, I will snack on cashews, fruit, yoghurt or crackers and cheese and I drink a couple of cups of coffee and tea each per day too. It is a necessity I assure you.

My favourite food

Cheese, cheese and cheese. Did I mention cheese?

My favourite things

Chocolate or lollies? Chocolate all the way

Red or white wine? White

Sweet or savoury? Love them both

Favourite Alcoholic drink? Aperol Spritz

My favourite Kale and Co. food?  Beetroot Cake. So yum.

So what do you think?

My personal and professional ethos is all about enjoying good food that is mostly healthy, to fuel these busy bodies of ours BUT having the confidence to occasionally include ‘treat’ foods knowing that this is all part of a balanced diet.

What about you?  What are your favourite things?

How to make your salad sing

 

I love to cook but my motivation is at all time low right now.  I want the ingredients to get themselves together and just make something already. You know what I mean? Enter salad.

Salad vegetables (and all kinds too of course) are full of vitamins, minerals, fibre and antioxidants, which all help our mind and bodies working day-to-day and reduce our risk of chronic disease.

That said, getting enough of those vegetables does become a little tricky if you leave your daily dose to one meal like dinner, so spreading the vegetable love across the day is key. Of course, you can tick off  a bunch at breakfast by adding mushrooms, tomato, spinach or baked beans to a poached egg and then gather speed by adding a crisp, crunchy salad to lunch.

We can most certainly make salad fancy but the question is, do we need to? 

Just like a coordinated wardrobe, there are some easy ways to mix and match colours and ingredients to put together a salad that everyone around you will be wishing they had too.

For an all seasons salad mix any of the following:

+1…Go Green – baby spinach leaves, crunchy Cos lettuce, beetroot leaves or tatsoi for a fibre, magnesium and folate boost
+2…Orange all over – roasted warm chunks of orange sweet potato, pumpkin or carrot, all excellent sources of the powerful antioxidant carotene.
+3…Go Fast Red – cherry tomatoes, sliced ripe Roma tomato

And don’t forget to add Exceptional Extra’s like – crunchy cucumber, baby roasted or canned beetroot, sliced mushrooms and crunchy combo sprouts.

Toss your choice of salad ingredients and add:

  • Protein Power – lean chicken, sliced cold leftover lamb or beef, lean ham, boiled egg, small tin of 4 bean mix/chickpeas or lentils.

Quick Salad Ideas

  • Lentil, Ricotta and Beetroot – combine 220g canned, drained lentils with 3 baby beets, a handful of baby spinach and 100g low fat crumbled ricotta
  • Orange, capsicum and avocado – toss a handful of mixed salad leaves with 1 orange peeled, segmented and sliced, ¼ of a sliced avocado and ¼ medium red capsicum topped with 40g crumbled low fat feta

Along with the rest of the world, the distinct green leaves of kale have been one of my favourites for a while. Kale going solo does lack appeal but in this recipe – kaboom!

Try my fave healthy Kale Caesar Salad recipe below and you will see what I mean.

Kale Caesar Salad (serves 6)

Ingredients
½ bunch curly or Tuscan Kale (washed, dried and leaves trimmed of stalks)
4 slices proscuitto (fat trimmed), grilled
4 slices sourdough bread

Dressing
½ cup low fat natural yoghurt + 1 teaspoon Dijon mustard + 2 tablespoons chopped fresh basil + 1 large garlic cloven + ¼ cup lemon juice + 2 tablespoons fresh grated parmesan cheese

Method
Once trimmed, roll up kale leaves, slice finely and place in large salad bowl. Break the grilled proscuitto into small pieces and scatter over the kale leaves.

Tear the bread roughly into 1 cm pieces, place on a baking tray and spray with cooking spray. Bake in a moderate oven for approx. 10 minutes until crispy.

For the dressing, mix all ingredients together in a shaker or jug and pour over kale leaves. Using your hands, mix the dressing through the salad and serve.

 

Chicken Parmigiana Makeover

There are not many people who don’t love a good Chicken in Pyjamas aka Chicken Parmigiana is there? The age-old parmi is an Italian recipe that has most definitely become an Australian pub favourite.

The thing is, the calories in that baby are right up there and can range anywhere between 400 – 800 calories depending on the recipe and who is preparing it. These numbers equate to between a third to half of my total daily calorie or energy intake and I actually like to eat several times a day, not just one meal.

Enter the makeover.

Making over such an iconic dish needs to be healthy but above all needs to taste good. I know this might be sacrilege for the die-hard fans but trust me, this is actually good.

Let’s start with chicken, which is an excellent protein source, an excellent source of vitamins such as niacin and contains important minerals including iron, zinc, phosphorus and magnesium. It is essential that the chicken used in this recipe is moist and juicy just like the regular Chicken Parmigiana. One of the secret ingredients here is cooked and pureed cauliflower combined with a little Parmesan cheese topped off with the classic tomato sauce and grated cheese.

Altering the traditional recipe just slightly means a huge reduction in the fat and calorie content. Believe me, this one tastes great, ticks the nutrition boxes and can be made in moments.

Chicken Parmigiana

Ingredients:
1 chicken breast, sliced through horizontally into two pieces
2 large cauliflower florets, steamed and pureed
1 cup of your favourite pasta sauce
¼ cup grated reduced fat cheddar cheese

Method:
Place chicken breast pieces on a lined oven tray. Cover with the pasta sauce, followed by the pureed cauliflower, and sprinkle with the grated cheese. Cook in a moderate oven for 35 minutes or until cooked through and golden on top.

Click here to watch me make this super easy chicken parmigiana in a quick video.

In my house, this is a crowd favourite. Delicious and healthy – Buon appetito!

Looking for a quick dinner?

Growing up, one of my staple after school snacks was the good old 2-minute noodle pack. If you were on the same page, you will understand the attraction of something that is so quick and simple and requires virtually no cooking skills whatsoever. Never mind a snack – what about the night’s where time is short and all you want is a quick dinner?

The thing is, while the noodles themselves provide a source of carbohydrate, they are very limited in their nutritional value and that little foil flavour sachet is high in salt. Too much salt is associated with high blood pressure, which is a risk factor for kidney disease and cardiovascular disease. The average Australian eats around three times more salt than we need for good health so we certainly don’t need to be adding more. Historically, the noodles were fried but now we have access to the 99% fat free versions that are vastly improved in the fat department.

With all of these things in mind, I gave some thought about how to utilise some 2-minute noodles hiding in the pantry, whilst adding some protein reducing the salt and the 2-minute noodle omelette was born.

Layers of freshly sliced onion, tomato and zucchini provide a ton of natural tastiness eliminating the need for adding the flavour sachet to the noodles. Eggs and melted cheese bring all the ingredients together for a super tasty dinner (or even a snack or lunch).

The 2-minute noodle omelette dishes up at least three serves of vegetables, quality protein, carbohydrate and a serve of calcium all in one super easy meal that everyone will love. This omelette is a quick dinner and a great alternative to cruising past and picking up a take-away meal. It’s super- easy on the pocket too. For the video on how it’s all put together you can check it out here.

A quick dinner – Two Minute Noodle Omelette

1 packet of 99% fat free 2 minute noodles, cooked according to directions but without flavour sachet
2 free range eggs, lightly beaten
40g grated reduced fat cheese
1/4 onion, thinly sliced
1/4 medium zucchini, thinly sliced
1 whole tomato, thinly sliced

Spray a large non-stick frying pan with cooking spray and arrange onion, zucchini and tomato in layers in the pan. Top with cooked noodles, distributed evenly over the vegetables and pour over egg. Sprinkle with grated cheese. Cook over low heat until egg starts to set at the side of the pan and then place fry pan under grill to finish the top of the omelette and brown the cheese.

Cut into quarters and serve.

Serves 1 adult or 2-3 kids under 12

Cost = $1.94