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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Money-saving secrets from Grandma’s kitchen

When money’s tight, it pays to look back to learn how others managed through tough times. Niki Bezzant takes a look at what we can learn from our grandparents about shopping, cooking and keeping house – and how we can apply their tried and true strategies to our modern lives to …

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Tips to prolong the shelf-life of food

A recent New Zealand survey of 1000 New Zealanders revealed 86 per cent of us buy food only to throw it away — and about half of this food wastage is fresh fruit and vegetables. Apples Apples love the cold and will last much longer in the fridge compared to …

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Is healthy eating really affordable?

Many believe the cost of eating a good, healthy diet is near impossible. HFG editor Niki Bezzant looks at this issue and asks: what are the solutions? We hear it all the time. Healthy eating is so expensive. It’s cheaper to buy potato chips than it is to buy apples. …

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How many kJs are in alcoholic drinks?

How many kilojoules are in my drink? It’s what everyone wants to know – which alcoholic drinks are the best and worst when following a kilojoule-controlled eating plan? The kilojoules in beer It’s no surprise that beer is full of kilojoules – and carbohydrates as well. While beer can be …

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Who should I visit, a nutritionist or dietitian?

At Healthy Food Guide, we call our contributors nutritionists when they have, as a minimum, a nutrition degree or post-graduate qualification in nutrition. However, anyone can actually call themselves a nutritionist so it is important when seeking help to check what qualifications and/or registrations they have. A New Zealand registered …

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How much do I need to eat?

The amount of energy you need each day to maintain your weight depends on your age, gender, height, weight, weight history and physical activity level. The information in the table (below) is based on an average 31 to 50-year-old female weighing 60kg and 1.6m tall, and an average 31 to …

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The benefits of strength-based exercise

You might already know my story of losing 60kg. If you know a little more about that story, you’ll know that I only have one regret: not strength training. I lost nearly 40kg before I started any kind of strength-based exercise and, in that time, I simply became a smaller …

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Top 10 everyday food traps and how to beat them!

Whether you work in an office or at home, on a building site or on a plane, finding the time, energy, ingredients and inspiration to eat healthy meals can be a daily challenge. Dietitians Caitlin Reid and Claire Turnbull show us the most important everyday food traps – at work, …

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Are your friends and family making you fat?

We look at a tricky issue: when family and friends, purposefully or not, get in the way of your weight-loss plans. Just as your skirt starts to swing rather than stretch across your hips and your jeans no longer feel like a tourniquet, the weight-loss ‘saboteurs’ step into action. Amazingly, …

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How to cook stock

Serves: 1 (makes 1 litre) Time to make: 2 hrs 20 mins Total cost: $2.17 / $2.17 per serve (at time of publication) 1 chicken carcass 1 onion, roughly chopped 1 carrot, roughly chopped 1 stalk celery, roughly chopped 2 mushrooms, roughly chopped 1 bunch fresh herb sprigs such as …

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HFG red berry bread and butter pudding

Time to make: 55 mins (Hands-on time: 15 mins, Cooking time: 40 mins) Total cost: $11.76 / $1.96 per serve (at time of publication) 2 tablespoons castor sugar 3 eggs 2 egg whites 2 teaspoons vanilla essence 1/2 teaspoon ground cinnamon 1 3/4 cups trim milk 8 slices fruit bread, …

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What is workplace wellness?

Last week I had the pleasure of speaking at the Southern Cross Wellbeing Now event. This was a gathering of around 250 corporates, with the aim of sharing ideas and information about workplace wellness. What is workplace wellness? This is the commitment being made by more and more Kiwi companies, …

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Eating well at work

Eating well at work Different working situations present different healthy eating challenges. HFG nutritionist Claire Turnbull has advice on how to keep on track with healthy eating, whatever your work routine. Office or retail job Eating well when you’re working a nine-to-five job with limited time for breaks can pose …

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10-minute workouts

Forget the ‘I don’t have time to exercise’ excuse. These 10-minute workouts will help you maintain your fitness levels even if you have no time. Summer parties, busy work schedules, catching up with friends and family obligations can eat up any spare time you would use to exercise. But a …

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Is work making you fat?

Nutritionist Caitlin Reid identifies the classic weight-gain traps to be found in any workplace, on the road, or for stay-at-home mums… and shows you simple steps to avoid them. Skipping breakfast When your alarm sounds each morning, it can be very tempting to roll over and hit the snooze button …

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