Recipe: Spring Vegetable Stir-Fried Rice

Try this light, satisfying dish featuring sweet, nutritious asparagus, sugar snap peas, and carrots. Ingredients 3 tablespoons less sodium soy sauce 1 tablespoon rice vinegar 1 tablespoon grated fresh ginger…

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Recipe: Fresh Vegetable Spring Rolls

Every once in a while, along comes a list of ingredients for a recipe that makes you scratch your head in doubt. But then you make that creation, and in…

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Recipe: Quinoa Orange and Pistachio Salad

This vegan, gluten-free salad provides 100 percent of your daily vitamin A and 100 percent of your daily vitamin C. It’s also a good source of fiber, calcium, and iron….

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why u should take frozen meals !!! take this tip and live happy

They may be labelled as ‘lean’ or ‘lite’, but when it comes to choosing a healthy frozen meal, what should you look for? Nutritionist Liz Munn investigates. Healthy-style frozen meals…

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HFG guide to porridge

HFG senior nutritionist Rose Carr surveys oat product options for the perfect winter breakfast. What’s available? Hot winter cereals are about porridge oats, but that doesn’t mean a lack of…

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canned seafood is the best

Senior nutritionist Rose Carr ventures beyond canned tuna to find a huge range of seafood choices. What is available? We had already investigated canned tuna, and we wanted to see…

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Mushrooms are the biggest gift of Allah Eat them and live happy!!

HFG senior nutritionist Rose Carr looks at the variety of mushrooms on offer. Mushrooms have been grown commercially in New Zealand since the 1930s. Farmed mushrooms are now available to…

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why should u dring orange juice

You know OJ is a great source of vitamin C, but can you have too much of a good thing? HFG senior nutritionist Rose Carr has the answer. There’s nothing…

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Guide to sports drinks

Sports drinks were developed to help athletes doing high-intensity exercise stay hydrated. There are a lot of people using them who perhaps don’t need to. Nutritionists Nicole Barnett and Claire…

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NEW! Capsicum peacock

Capsicums are great and reasonably priced at this time of the year so I go a little mad with them. I wanted a plate that would showcase the different colours…

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Guide to low-kilojoule drinks

While water is our pick for drinks to reach for to quench a thirst, HFG senior nutritionist Rose Carr takes us through the range of low-kilojoule bottled drinks on offer….

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this fruit is Amzaing Passionfruit

In season May: Passionfruit Buying Look for deep-purple coloured skins as these are most ripe and choose the fruit that feels heavy for its size. Storing Passionfruit can be kept…

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Guide to coconut milk

HFG senior nutritionist Rose Carr investigates the nutritional value and differences between coconut products. When a coconut is opened it contains coconut water and white flesh. The water is an…

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Tasty prawn fried rice

Serves: 2 Time to make: 20 mins Total cost: $6.88 / $3.44 per serve (at time of publication) Dairy free Ingredients Nutrition info. 1 tablespoon garlic-flavoured rice bran oil 1…

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Quick tuna and rice salad

Serves: 1 Time to make: 5 mins Total cost: $6.86 (at time of publication) 95g can lemon-pepper-flavoured tuna 1/2 packet 90-second brown rice, cooked (we used Sun Rice) 1 cup…

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Mexican rice with chicken and prawns

Serves: 6 Time to make: 50 mins Total cost: $18.78 / $3.13 per serve (at time of publication) olive oil spray 8 small chicken drumsticks, skin removed 1 onion, finely…

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Chicken meatballs with miso rice

Serves: 4 Time to make: 1 hr (Hands-on time: 20 mins, Cooking time: 40 mins) Total cost: $17.00 / $4.25 per serve (at time of publication) Chicken meatballs 400g skinless,…

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Chicken, rice and quinoa salad

Serves: 4 Time to make: 25 mins Total cost: $24.00 / $6.00 per serve (at time of publication) 2 x 250g packets SunRice Steamed Rice Rice & Quinoa 400g lean…

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Beef satay with brown rice

Serves: 4 Time to make: 25 mins Total cost: $17.20 / $4.30 per serve (at time of publication) 1 onion, finely sliced 400g beef schnitzel, sliced in strips 2 tablespoons…

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Japanese sushi balls with kale and avocado salad

Serves: 4 Time to make: 15 mins Total cost: $17.48 / $4.37 per serve (at time of publication) 250g pouch microwavable medium-grain brown rice 2 tablespoons Japanese rice wine vinegar…

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