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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 choice. We can buy traditional wholegrain oats or quick cook oats, one kilo bags or single-serve sachets, oats flavoured with …

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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 what other canned seafood was available. There is a lot to choose from: salmon, sardines, mackerel, smoked oysters, crab meat, …

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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 us year-round and they are the fourth most popular vegetable in New Zealand after potatoes, tomatoes and lettuce. Nutrition Mushrooms …

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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 quite like the taste of freshly squeezed orange juice. Fortunately, for those who have no time to prepare fresh juice …

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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 Turnbull investigate what’s in sports drinks to answer, do you need them? Sports drinks and exercise Adequate fluid intake is …

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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 of the vegetables and be fresh and simple, so decided on a peacock. My boys were delighted and bickered over …

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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. The evidence is growing that higher consumption of sugar-sweetened drinks is linked to the development of chronic disease including type …

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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 in the fruit basket for up to two weeks or up to one month in the fridge. They are sweetest …

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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 almost clear juice, and the flesh can be referred to as the meat. Coconut milk and coconut cream are made …

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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 red onion, sliced 1 cup broccoslaw mix (or use chopped carrot, cabbage and broccoli) 2 tablespoons cashew pieces 1 cup …

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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 baby spinach 1 tomato, chopped 1/2 red capsicum, chopped 1/2 lemon, juice 1 teaspoon olive oil chilli flakes (optional) Instructions …

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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 chopped 2 cloves garlic, crushed 1 red capsicum, diced 2 teaspoons ground cumin 1 teaspoon ground coriander 1/2 teaspoon paprika …

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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, boneless Tegel chicken breasts 2 tablespoons salt-reduced soy sauce 2 teaspoons sesame oil 1/4 cup chopped fresh coriander 1/2 cup …

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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 chicken breasts 1 eggplant, cubed 1 avocado, stoned, diced 4 tablespoons oil-free sun-dried tomatoes 2 cups baby spinach 3 tablespoons …

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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 salt-reduced soy sauce 2 large carrots, finely diced 3 tablespoons no-added-sugar-or-salt peanut butter 1 1/2 tablespoons brown sugar 1 lemon, …

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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 1/2 teaspoon wasabi paste 1/4 cup reduced-fat mayonnaise 210g can red salmon, drained 1 sheet nori (seaweed sheet), crushed in …

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Tandoori chicken with cumin-flavoured rice

Serves: 4 Time to make: 20 mins (Hands-on time: 20 mins), plus 6-8 hrs marinating Total cost: $19.16 / $4.79 per serve (at time of publication) 1 teaspoon chilli powder 1 lemon, 2 teaspoons juice 500g skinless boneless chicken breasts Marinade 1/2 cup low-fat plain yoghurt 1 teaspoon garam masala …

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Spicy tofu rice and fried egg

Serves: 4 Time to make: 30 mins Total cost: $17.76 / $4.44 per serve (at time of publication) oil spray 1 onion, finely chopped 1 large carrot, cut in thin matchsticks 2 cloves garlic, minced 1 teaspoon chilli sauce or sambal oelek 1 cup frozen green baby peas 150g green …

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Mustard salmon with vegetable pilaf

Serves: 4 Time to make: 25 mins Total cost: $15.60 / $3.90 per serve (at time of publication oil spray 4 x 125g salmon steaks 4 teaspoons wholegrain mustard 1 lemon 3/4 cup long-grain rice 2 cups frozen corn and pea mix 300g (2 cups) frozen spinach 3/4 cup chopped …

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