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The AdminMay 18, 2017
download-1.jpg

2min00

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
1 tablespoon extra virgin olive oil
2 carrots, cut into 1/4-inch pieces
8 ounces asparagus, sliced on the diagonal into 1/2-inch pieces
4 ounces sugar snap peas, sliced into thirds on the diagonal
4 scallions, thinly sliced
3 cups cooked and cooled brown rice
12 leaves fresh basil, torn

Directions

  1. In a small bowl, stir together the soy sauce, vinegar, and ginger.
  2. In a large skillet, heat the oil over medium-high heat. Add the carrots, asparagus, and snap peas and stir to coat. Add 1/4 cup of water, cover tightly, and steam for about 1 minute, or until crisp-tender.
  3. Stir in the scallions, rice, and the soy mixture.
  4. Cook, stirring, for about 2 minutes, or until heated through.
  5. Stir in the basil and serve.

Nutrition information

Calories 242
Total fat 5g
Saturated fat 0.8g
Protein 7.1g
Carbohydrate 43.3g
Dietary fiber 5.1g
Sugar 4.8g
Added sugar 0g
Cholesterol 0mg
Sodium 432mg


The AdminMay 18, 2017
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3min00

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 the process of devouring it, you discover that your moment of doubt has turned to total and utter delight. This is such a recipe. Snap peas mixed with carrot and mango? Soba noodles inside a spring roll? Almond butter and sriracha, for goodness sake! In this unique, Thai-inspired recipe, the flavors and textures all blend together beautifully for a meal that’s full of sweet and spicy, tangy nutrients, along with plenty of crunch. Roll up these delicious delights for family and friends – they’re terrific as an appetizer or an afternoon snack.

Ingredients

3 ounces buckwheat soba noodles

2 tablespoons unsweetened and salt-free almond butter

1 tablespoon fresh lime juice

1 tablespoon rice vinegar

½ teaspoon sriracha

½ teaspoon toasted sesame oil

2 scallions, thinly sliced

4 spring roll wrappers (8½-inch circles)

1½ cups mixed salad greens

12 sugar snap peas, thinly sliced lengthwise

1 cucumber, cut into 3-inch long thin strips

1 carrot, cut into 3-inch long thin strips

1 mango, cut into 3-inch long thin strips

Instructions

  1. Fill a medium saucepan with water and bring to a boil. Add the noodles and cook according to the package directions. Drain, run under cold water to cool, and shake out the excess water. Place in a medium bowl.
  2. In a small bowl, whisk together the almond butter, lime juice, vinegar, Sriracha, and sesame oil. Whisk in 1-2 teaspoons of warm water if the dressing is too thick to pour. Pour over the noodles and toss well. Add the scallions and toss again.
  3. Working one at a time, prepare the wrappers according to the package directions. Divide ingredients evenly, and, in the center of each wrapper, fill with the noodles, salad greens, snap peas, cucumber, carrot, and mango. Wrap and roll up like a burrito, slice each in half crosswise, and serve.

Nutrition information

Serves four

Calories 145

Total fat 6 g

Saturated fat 0.6 g

Protein 4 g

Carbohydrate 23 g

Dietary fiber 3 g

Sugar 10 g

Added sugar 0 g

Cholesterol 0 mg

Sodium 68 mg


The AdminMay 18, 2017
QuinoaOrangeSalad-650x450.jpg

2min00

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. Quinoa is a higher protein whole grain that cooks just like rice (2:1 water to grain ratio).

Ingredients

Two 15 oz cans mandarin oranges, in its own juice, all but ¼ cup juice drained and discarded
1 cup quinoa
¼ cup fresh mint, loosely chopped
2 Tbsp extra virgin olive oil
15 oz canned chickpeas, rinsed and drained thoroughly
1/3 cup chopped almonds or pistachios
¼ cup dried cranberries
1 tsp minced garlic (about 1 clove)
4 cups kale or greens, chopped
2 Tbsp apple cider vinegar
¼ tsp black pepper

Directions

  1. Bring 2 cups of water to a boil. Add 1 cup quinoa, cover, and let simmer over low heat for about 15-20 minutes. Let cool.
  2. Add the mandarin oranges, mint, chickpeas, nuts, dried cranberries, and greens.
  3. In a separate dish, combine the vinegar, garlic, pepper, olive oil and the reserved ¼ cup juice from the mandarin oranges. Pour dressing over the quinoa mixture. Toss lightly. Serve chilled.

Nutrition information

Makes 6 servings

Each serving contains about 1.5 cups

Calories 310
Total fat 11g
Saturated fat 1g
Trans fat 0g
Cholesterol 0mg
Sodium 140mg
Total carbohydrate 46g
Fiber 4g
Sugars 7g
Protein 11g


The AdminFebruary 1, 2017
download-4-1.jpg

3min00
Serves: 2
Time to make: 20 mins
Total cost: $6.88 / $3.44 per serve
(at time of publication)

Dairy free
  • 1 tablespoon garlic1918-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 frozen prawns
  • 1 1/2 cups cooked jasmine rice
  • 2cm piece fresh ginger, sliced
  • 1 fresh chilli, chopped
  • 2 tablespoons salt-reduced soy sauce
  • 1/2 teaspoon sesame oil

Instructions

Step 1Heat garlic oil in a large pan or wok. Add onion and cook until softened. Add broccoslaw and stir-fry until vegetables are slightly softened.

Step 2Add cashews and prawns. Stir-fry until prawns start to colour.

Step 3Add rice, ginger and chilli. Stir to combine. Add soy sauce and sesame oil. Stir-fry until rice is hot and everything is well combined. Serve garnished with coriander, bean sprouts or kaffir lime leaves.

HFG tip

Buy frozen prawns when they’re on special and keep them on hand to make a meal when there’s not much else in the house.

 


The AdminFebruary 1, 2017
download-3-1.jpg

2min00
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

Step 1In a large bowl, combine tuna, rice, spinach, tomato and capsicum. Mix well.

Step 2Add lemon juice and oil. Gently mix to combine. Add chilli flakes if preferred.

 

Variations

  • This salad works well with other canned fish such as sardines and salmon, and other types of salad greens such as rocket, watercress and mesclun.
  • Make it gluten-free: Use gluten-free tuna.

HFG tip

This salad makes a fantastic take-to-work lunch.

 


The AdminFebruary 1, 2017
download-2-1.jpg

3min00
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
  • 1 cup long-grain white rice
  • 400g can diced Italian tomatoes
  • 2 cups reduced-salt chicken stock
  • 12 raw prawns, peeled, de-veined
  • 1 cup frozen peas
  • 1/2 cup flat-leaf parsley, roughly chopped

Instructions

Step 1Spray a non-stick frying pan with oil. Cook 4 drumsticks over a medium heat until golden – about 6 minutes. Remove from pan and cook remaining drumsticks.

Step 2Spray pan again. Cook onion for 3 minutes, or until soft. Add garlic and capsicum. Cook for 2 minutes. Stir in cumin, coriander, paprika and rice.

Step 3Add tomatoes and stock. Bring to the boil. Add chicken. Cover and simmer for 15-20 minutes. Add prawns and peas. Cook for 3 minutes. Top with parsley and serve.

Variations

Make it gluten free: Check your stock and canned tomatoes are gluten free brands.

 


The AdminFebruary 1, 2017
download-4.jpg

4min00
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)

071216_chickenmeatballswithmisorice
  • 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 fresh breadcrumbs
  • 1/3 cup sesame seeds
  • Miso rice
  • 1 1/2 cups sushi rice
  • 1/2 teaspoon miso paste
  • 4 teaspoons salt-reduced soy sauce
  • 1/4 cup fresh coriander
  • 4 spring onions, finely sliced
  • Salad
  • 300g pumpkin (1 3/4 cups), chopped in 2.5cm chunks
  • 2 mandarins
  • 4 large handfuls baby spinach
  • 1 1/2 tablespoons lemon juice
  • 2 teaspoons liquid honey
  • 3 tablespoons olive oil

Instructions

Step 1Preheat oven to 200°C. To make meatballs, place chicken in a food processor and pulse until finely chopped, taking care not to mix it to a paste. Mix soy sauce, sesame oil, coriander and breadcrumbs into chicken. Shape mix into small walnut-sized balls. Place sesame seeds on a flat plate and roll meatballs in seeds until lightly coated. Place balls in an ovenproof dish and bake for 15-20 minutes until cooked through.

Step 2Arrange pumpkin in a single layer on a lined baking tray, season with salt and pepper and drizzle with a little olive oil. Roast for 20 minutes, turning at times, until pumpkin is just tender.

Step 3While pumpkin and chicken balls are cooking, cook rice following packet directions.

Step 4To make salad, segment mandarins and mix with roasted pumpkin and spinach. Combine lemon juice, honey and oil in a small bowl and drizzle over salad. Gently toss to combine.

Step 5To make miso rice, mix miso, soy sauce, coriander and spring onions into cooked rice. Serve meatballs with miso rice and salad. Add a drizzle of sweet chilli sauce if you prefer.

HFG tip

NZ Nutrition Foundation schools competition: recipe from winner of ‘Table Challenge — Chicken’ category, Kizzie Amoore, Dana Herbison and Libby Harrison of Epsom Girls Grammar School.


The AdminFebruary 1, 2017
download-3.jpg

2min00
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 walnuts, chopped
  • 6 tablespoons balsamic vinaigrette made with 3 parts balsamic vinegar to 1 part olive oil

Instructions

Step 1Cook rice mix following packet directions. Leave for a few minutes in bag then place in a large salad bowl.

Step 2Thinly slice chicken. Heat a non-stick pan with oil spray and cook chicken for 3-4 minutes or until lightly golden. Remove and set aside.

Step 3Wipe out pan and re-spray with oil. Add eggplant and cook for 3-4 minutes, turning once.

Step 4Remove and add to rice mix with chicken, avocado, tomatoes, spinach and walnuts. Add dressing and serve.

Variations

Make it gluten free: Check dressing is gluten free.

 


The AdminFebruary 1, 2017
download-1.jpg

4min00
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
1 teaspoon ground cumin
1-2 small red chillies, finely chopped (or to taste)
2 teaspoons finely grated fresh ginger
2 teaspoons finely diced garlic
1 teaspoon lemon juice

Cumin-flavoured rice
1 cup basmati rice
1 1/2 cups water
oil spray
2 teaspoons cumin seeds

1 onion, finely sliced in rings
3-4 tablespoons chopped fresh coriander
1 lemon, cut in wedges
4 cups steamed green vegetables

Instructions

Step 1To prepare chicken, combine chilli powder and lemon juice in a small bowl. Place chicken in a shallow glass or ceramic dish. Use a sharp knife to make incisions on chicken breasts. Rub chilli mixture over chicken, cover and set aside.

Step 2To make marinade, in a bowl combine yoghurt with the remaining marinade ingredients and stir until thoroughly combined. Spoon marinade mix over chicken, pushing it into the slits. Cover and place chicken in fridge for 6-8 hours to marinate. Turn occasionally to make sure all sides are coated.

Step 3Preheat oven to 200°C. Place chicken on a wire rack over a large baking dish and roast for about 40–50 minutes or until chicken is cooked (juices will run clear when a skewer is inserted). Alternatively, skewer chicken and barbecue on a hot grill.

Step 4Meanwhile, prepare cumin-flavoured rice. Wash rice well then place in a bowl, cover with cold water and soak for 30 minutes. Drain. Spray a little oil in a heavy-based pan. Add cumin. Allow to ‘sputter’ until aromatic. Add rice and measured water. Stir and bring to the boil. Reduce heat to very low, cover pan and cook for about 15-20 minutes or until water has evaporated.

Step 5Serve chicken and rice with onion rings, coriander, lemon wedges and green vegetables.

Variations

Make it gluten free: Check ground spices are gluten free.

 


The AdminJanuary 26, 2017
12275.jpg

3min00
Serves: 1
Time to make: 10 mins
Total cost: $6.50 (at time of publication)
download

Dressing

2 tablespoons low-fat plain yoghurt
1 tablespoon lemon juice
1 teaspoon wholegrain mustard
1/2 teaspoon extra-virgin olive oil
pinch black pepper

Salad

1 carrot, peeled in ribbons or julienned
1/2 Lebanese cucumber, cut in chunks
1/2 cup green beans, blanched
3/4 cup cooked chickpeas (if canned — drained, rinsed)
3/4 cup shredded cooked chicken
1 cup rocket
1 tablespoon grated parmesan cheese

Instructions

Step 1Combine dressing ingredients and mix well. Place dressing at the bottom of a 750ml-900ml jar.

Step 2Layer ingredients in jar in the order listed. Screw lid on tightly.

Step 3To eat, tip salad into a large bowl and mix well to combine.

Variations

  • Make it low FODMAP: Use a maximum of 1/2 cup canned chickpeas.
  • Make it gluten free: Check mustard is gluten free.

HFG tip

Did you know? You can buy Healthy Food Guide recipes at Columbus Coffee and sometimes they have this delicious salad available in their cafés.

 


The AdminJanuary 8, 2017
Healing-Turmeric-Ginger-Cinnamon-Tea-for-Numerous-Diseases_dailyhealthyfoodtips-1.jpg

2min00

Many people turn to herbal tea to treat what ails them. Some people even choose drinking a nice cup of green tea over going to their doctor. It’s possible they make the right choice. Everyone knows how beneficial green tea is but not enough know the great healing power of caffeine-free herbal tea.

Below you’ll find the recipe that can help you fight colds, cramps, and diabetes. One of the best things about this tea is that it uses entirely all-natural ingredients.

Healing Turmeric Ginger Cinnamon Tea for Numerous Diseases_dailyhealthyfoodtips

Let’s learn how to make Honey-Ginger-Cinnamon Tea

Ingredients

  • 1 teaspoon of raw organic honey
  • 1 ½ cups of filtered water
  • 1 stick of Ceylon cinnamon
  • one piece of ginger root
  • lemon juice

 

Preparation
Heat the water using a small saucepan on a medium-high heat. Chop up the ginger while you wait for the water to boil then add the ginger to the water once it boils.

Turn the heat down to low and wait for the water to simmer. Then put the cinnamon in and let it simmer for another five minutes. Strain the tea and then add the honey and lemon juice once it’s cooled down a little. Then enjoy your healthy healing tea!


The AdminJanuary 8, 2017
Strawberry-Lemonade-Recipe_dailyhealthyfoodtips.jpg

2min00

Making your own homemade strawberry lemonade is easier than you’d think. All you need is a blender, lemons, strawberries and honey. You can also replace the lemons with limes to make strawberry limeade.

Strawberry Lemonade Recipe_dailyhealthyfoodtips

Ingredients:

  • 1 ¼ lb of strawberries, washed and cut in half (about four cups)
  • 2 lemons, washed and quartered (or limes if making limeade)
  • ½ – ¾ cup of honey or organic sugar to taste
  • 6 cups of purified water
  • Ice
  • Any garnishes (strawberry/lemon slices or fresh herbs)

 

Preparation:

  • Blend together the strawberries, lemons and honey with 2 cups of the water
  • Strain the strawberry lemon mix and add the rest of the water also using a strainer
  • Give it a taste and add honey or sugar to sweeten as needed
  • Serve cold over ice with strawberry/lemon slice garnishes and herbs

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