Women’s Health Recipes!

by Caitlin on September 12, 2017

 As we enter spring and recognise Women’s Health Week, Eat Smart would like to share our support in providing recipe inspiration designed at improving women health!

These recipes are enriched with plenty of dietary fibre for bowel health and weight management; omega 3 for joint health, heart health and brain function; and phytoestrogens to help reduce menopause symptoms. 

Enjoy!

BREAKFAST:

Healthy Toasted Muesli                                                                      Serves 20  approx 60g per serve       

Ingredients:

500g raw oats

150mL apple juice

2 tblsp vegetable oil

1 cup raw almonds, coarsely chopped

½ cup sunflower seeds

½ cup pumpkin seeds

¼ cup sesame seeds

½ cup coconut flakes

150g dried blueberries

Method:

  1. Preheat oven to 160 degrees.  Mix all ingredients except the blueberries in a bowl.
  2. Spread over a large baking tray and bake for 30 mins, stirring occasionally until lightly browned.
  3. Allow to cool and then mix through blueberries.
  4. Store in a dry container.

LUNCH:

Dukkah Pumpkin, Fruit & Seed Salad                      Serves 4 for lunch, or 6-8 as a side dish        

Ingredients:

750g pumpkin, seeded and cut into 1cm wedges

2 tsp Dukkah (spice & seed mix), plus extra for presentation

¾ cup quinoa, rinsed

400mL vegetable stock

350g frozen broad beans

2 sticks celery, thinly sliced

4 small radishes, thinly sliced

¼ cup dried cranberries

2 tblsp pumpkin seeds, lightly toasted

1 bag baby rocket

1 tblsp lemon juice

50g fetta

 Method:

1.  Preheat oven to 200°C/180°C fan forced. Place pumpkin on a lined baking tray in a single layer. Spray with oil and sprinkle with dukkah. Roast for 25-30 minutes until tender.

2.  Meanwhile, place the quinoa and stock in a saucepan. Bring to boil. Reduce heat to low. Cover and simmer for 12-15 minutes until the liquid has evaporated and the quinoa is just tender. Set aside to cool.

3. Cook broad beans in a saucepan of boiling water for 3 minutes until tender. Refresh with cold water. Drain. Peel skins and discard.

4. Place cooled quinoa, broad beans, celery, radish, cranberries, pepitas and rocket in a large bowl. Drizzle with lemon juice. Season. Toss to combine.

5. Place pumpkin on plates, top with quinoa mixture and crumble over marinated feta. Sprinkle with a little extra dukkah.

DINNER:

Spicy Chickpeas with Eggplant and Cous Cous

Ingredients:

60mls lemon juice

1 med. brown onion, cut in thin wedges

2 garlic cloves, crushed

6 (about 480g) baby eggplant, sliced

1 x 400g can diced tomatoes

250mls (1 cup) vegetable stock

1 400g can chickpeas, rinsed, drained

380g (2 cups) couscous

250mls (1 cup) fresh orange juice

75g (1/2 cup) currants

1 tsp olive oil

1 tbsp Moroccan seasoning (Masterfoods brand)

*(for a higher dietary fibre option, choose quinoa instead of cous cous)

Method:

  1. Heat 2 tbsp of the lemon juice in a large saucepan over medium heat. Stir in the onion and garlic. Cover and cook for 3 minutes or until slightly softened.
  2. Add eggplant and spice mix and stir to coat well. Cook for 2 minutes. Add tomatoes and stock and bring to boil. Reduce heat to medium and simmer, covered, for 15 minutes. Stir in the chickpeas.
  3. Prepare the couscous according to packet directions replacing 250mls (1 cup) of water with the orange juice. Stir in currants and olive oil and stand for 2 minutes.
  4. Serve with the chickpea curry.

 SNACK:

Crunchy Cookies


Ingredients:

½ cup ground linseed/flaxseed

2 cups ground almonds

½ cup pumpkin seed or sunflower seed

1 cup walnuts

½ cup dried cranberries or goji berries

½ cup macadamia nut oil

½ cup honey or organic maple syrup

1 tspn vanilla essence

Method:

1. Preheat oven to 150°C.

2. Combine linseed, almond meal, pumpkin seed, walnuts and cranberries

3. Add oil, honey and vanilla and mix through until combined

4. Divide into 30 balls, place onto a baking tray lined with bake paper and flatten slightly.

5. Bake for 30 to 40 minutes until golden and cooked through.

6. Rest on tray until cool and store up to 2 weeks.

 

 

 

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How to get enough protein on a plant based diet

by Steffani on August 23, 2017

Whether you are choosing vegan or plant based eating for religious, economic, ethical, environmental, human or health reasons. Plant based diets can provide your body with all of the required nutrients (vitamins, minerals, protein, carbohydrates, fats) but a little more planning and care is often required.  If you have made the decision to become vegan,then you should also make the commitment to ensure that your diet is nutritionally adequate.

If you are following a vegetarian diet, it is important to take extra care to ensure that adequate sources of protein are provided in your diet.

Protein is required for growth, repair and maintenance of body tissue and the immune system.  When protein is digested it is broken down into amino acids.  There are 23 amino acids provided by foods, of these eight are considered essential as they cannot be manufactured by the body.

Whole plant foods contain all the essential amino acids.  Soy protein in particular is high in all the amino acids and should be included in the plant based diet regularly.  Legumes (lentils, chickpeas, peanuts, soy), quinoa, amaranth, pistachios and pumpkin seeds are high in an amino acid called lysine which is the amino acid most at risk in a plant based diet.  Include lysine rich proteins in your diet daily.

 

Special Vegetarian Products

TVP or textured vegetable protein is a plant protein derived from the soybean.  It can be used as a meat substitute and comes mainly in the dehydrated form.  There are other products available also such as nutmeat, vegetarian sausages and ‘vegie’ burgers.  These products are not essential in the vegetarian diet and are more expensive than legumes.  Despite this, they provide quick and tasty meals for those times when you don’t feel like preparing a meal from scratch and should be relatively well-accepted by the non-vegetarians in your household (if there are any).  Quorn products (in the frozen section of the supermarket) are made from extracted protein from corn and may also provide a convenience protein source (Quorn does contain egg white so may not be suitable for Vegan eaters).

 

Getting Enough Protein Each Day

Adults need about 40-100g of protein a day. Vegetarian and vegan foods containing protein include milk alternatives and soymilk, soy cheese & yoghurt, legumes (e.g. chickpeas, lentils, kidney beans and other beans), tofu and other soy products, nuts and seeds. In order to consume the required amount of protein each day, vegans should eat at least 3 serves of dairy alternatives as well as at least 1 serve of meat alternatives at least twice per day.

One serve of meat alternatives provides about 12g protein and is equal to:

-       ¾ cup cooked legumes/beans (e.g. ½ can baked beans)

-       50g nuts/seeds

-       100g Tofu

 

If you have recently turned towards a plant based diet, and aren’t quite sure if your diet is adequate, come and see an Eatsmart dietitian at one of our 11 locations.

 

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