Turkey steak with ginger sauce and sweet potato mash

ingredients

serves 4 prep 15 mins cooking 30 mins

750g sweet potato, peeled and coarsely chopped

Olive oil spray

1 tsp ground cumin

4 turkey breast steaks

3cm-piece fresh ginger, peeled, cut into matchsticks

2 tsp finely grated lemon rind

1/2 cup chicken stock

2 tbs fresh lemon juice

11/2  tbs honey

1 tsp cornflour

Broccolini florets, steamed, to serve

Steps

Place sweet potato in a saucepan of cold water and bring to the boil over high heat. Reduce heat to medium and cook for 15 minutes or until tender. Drain. Reheat pan and spray with oil. Add cumin and cook, stirring, for 30 seconds or until aromatic. Add sweet potato. Use a fork to mash.

Meanwhile, heat a non-stick frying pan over medium-high heat. Spray with oil and cook turkey for 2-3 minutes each side or until cooked through. Transfer to a plate.

To make the sauce, reduce heat to medium. Spray pan with oil. Add ginger and lemon rind and cook, stirring, for 1 minute or until aromatic. Add stock, lemon juice and honey. In a bowl, combine cornflour with 1 tbs of water. Stir into stock mixture. Bring to the boil and simmer, stirring, for 3 minutes or until it reduces slightly. Add turkey and cook for 1 minute or until heated through.

To serve, divide mash, broccolini and turkey among plates and top with sauce.

*Source http://www.bodyandsoul.com.au/nutrition/healthy+recipes/turkey+steak+with+ginger+sauce+and+sweet+potato+mash,30719

Chocolate Berry Slice

Makes 18 squares
Preparation time: 15 minutes
Cooking time: 45 minutes

INGREDIENTS

Canola or sunflower oil spray*
3 eggs*
75ml sunflower oil*
200ml buttermilk*
3/4 cup caster sugar
220g self-raising flour
1/3 cup cocoa powder
1/2 tsp bicarbonate of soda
250g fresh or frozen raspberries, strawberries or blueberries (if using frozen make sure they are unthawed)
250g berries extra, to serve
Reduced fat yoghurt, to serve*

*Products available with the Tick. Remember all fresh fruit and vegetables automatically qualify for the Tick.

 

PROCEDURE

1. Preheat the oven to 170°C (150°C fan-forced) and lightly spray a 20 x 25cm brownie tin with oil.

2. Using a hand-held beater, beat together the eggs, oil, buttermilk and sugar in a mixing bowl until well combined.

3. In a separate bowl sift the flour, cocoa powder and bicarbonate of soda. Fold into the egg mixture then carefully add 250g of the raspberries and fold to combine.

4. Pour the mixture into the prepared tin and bake on the centre shelf of the oven for approximately 45 minutes or until a cake skewer comes out clean when inserted into the middle of the slice. Remove from the oven and allow to cool for 10 minutes.

5. Cut into 18 squares then carefully transfer to a wire rack to cool completely.

6. Serve with the extra berries and a dollop of reduced fat yoghurt.

 

Summer Vietnamese prawn and Mango Salad

Recipe Summary:

  • Great source of calcium and iron
  • Dairy Free
  • Gluten Free
  • Egg Free

Ingredients:

2 green king prawns
1 small head iceberg lettuce, or butter lettuce
2 cups bean sprouts
3 lebanese cucumbers, sliced
1 green mango, (slightly under-ripe)
3 large mint, sprigs
2 Vietnamese mint, sprigs (available in Asian groceries)
1 tablespoon shelled peanuts, chopped
2 limes, finely sliced

Dressing
3 tablespoons fish sauce
1 tablespoon lime juice, fresh
1 red chilli, fresh, seeds removed and sliced

Method:

  1. Remove heads and shell prawns.
  2. Separate lettuce leaves, wash, dry. Rinse bean sprouts, trim off straggly tails. Peel and slice mango.
  3. Arrange vegetables and herbs on serving plate. Chill until required.
  4. To make the dressing, combine all ingredients and set aside.
  5.  Bring pot of water to good rolling boil. Plunge the prawns into the water for 1 minute. Turn off heat and allow prawns to stand for another minute. Drain and let prawns cool.
  6. To serve, combine prawns, mango and herbs in a bowl with the dressing. Place lettuce leaves, bean sprouts and cucumber slices on serving plate.
  7.  Arrange the combined mixture of prawns, mango and herbs and finish by topping with the peanuts. Serve with sliced limes.

Source: Recipe developed and tested by Elizabeth Chong, 2006.

Smart Snack: Choc Power Balls

These healthy chocolate power balls are a healthy, energy boosting bite size snack that will also curb that afternoon sweet craving! These are also great for kids and as a healthy dessert option.

Ingredients:

  • 2 cups walnuts
  • 2 ½ cups Medjool dates, pitted
  • 3/4 cup cocoa powder
  • 1 cup raw almonds
  • 1/4 cup honey

Method:

Place walnuts in food processor and blend until the nuts are finely ground. Add the dates, cocoa powder, almonds and honey and keep pulsing until you have a fine but sticky crumb mixture.

Roll this into little balls about the size of a golf ball and keep in the fridge for up to two weeks.

Makes about 12 balls.

Notes:

  • You could also roll these in coconut or cocoa powder once finished and/or swap the almonds for pepitas, sesame seeds or LSA mix.
  • Paleo’s can swap honey with maple syrup.
  • You can also add 2tsp of Spirulina (it will not affect the taste).
  • For another healthy power ball recipe visit movenourishbelieve.lornajane.com.au

 

Source: This recipe was created by Sophie Hansen for Kidspot www.kidspot.com.au

 

Relationships with Food

RELATIONSHIPS WITH FOOD

By Suki from Roar Food

We all have a relationship with food, we eat it every day, three times a day, sometimes more.  But how often do we question our relationship with food.  Often I catch myself thinking, what shall I eat, or I would like to eat that – but it is not often that I ask myself why I eat this?

What we choose for our daily munch literally changes our bodies and affects the world, yes, you heard me right, THE WORLD! Like it or not, unless you are a yogi breatharian living in the depths of the tropics, food will influence our lives, brains, and our future!

The food we choose to purchase affects how farmers grow it, how our land is treated, how industry packs it, how people are paid, how animals are treated, how economies grow and how countries are shaped.  That limp sandwich you hold in your hand literally has the power to influence farmers in different countries, the lives of employees in a plastic factory abroad and furthermore, your own feelings and emotional respnses.

The effect of food on our feelings is well known, a high carb diet can make us sleepy, and sugary treats can make our brain operate faster.  Therefore, is it true, that what we put in us, changes our personalitliy and therefore our choices, our relationships and our lives?

My old kung-fu instructor certainly thought so, he would say that we can even feel the vibrations of who cooked our food and where it is from.  Could eating animals that live in cramped or killed in a fearful environment affect our mood? When we cook our food, will it feel better to eat if we are mindful of what we are making?

Personally my relationship with food has changed quite a bit over the last 5 years, from my college drinking, kebab munching days, toward a more whole food organic existence.  I had no real desire to change my diet, I did it for a bet, a bet with a guy that I fancied, become a vegetarian for a whole year.  Why not I thought, it may even get me laid.

It was an insane experience that has changed the way I am affected by food forever.  If I ate now what I ate then, I would be able to see the effect on my feelings immediately. If I go out drinking now, I am slower the next day.  The other day I ate an enormous slice of sugary chocolate cake with icing and I was off this planet.  It is weird as previously I would not have noticed a change in my behaviour.

This personal experience has led me to wonder what the effect of what I am eating is on my day to day life.  By monitoring my behaviour or feelings and correlating them with the food I am eating, I am trying to adopt an eating lifestyle that allows me to live well.  I think this is different for each individual, but for me a whole food vegan diet is great at the moment.   This choice is not only for my personal benefit, and took place after watching the film Earthlings, I believe the way animals are farmed is harmful to their lives, and I do not wish to harm them.  Luckily for me, my body is happy on a vegan diet.

This journey into the world of food led me to raw food.  Previously the closest I would get to raw vegetables would be some grated carrot on my ham sandwich, so the change has been quite radical.  I have to say, though it sounds odd, raw food desserts are absolutely incredible.  The chocolate avocado mousse (with its three ingredients, cacao, avocado and dates) blows my mind.  The savory food is just as delightful, cous cous made from cauliflower, zucchini pasta, beetroot pie.  Though the thought of raw food initially sounded disgusting, the taste and the way it makes you feel can only be described as amazing.  It’s kind of like a foot massage, I mean really, when you first have one – you don’t really expect it to be good.

Our relationship with food can affect many areas of our lives and those people around us.  So next time you are out on the hunt for a quick snack or browsing the shelves for your next meal, think – why am I choosing this?

 

RAW CHOCOLATE MOUSSE

Ingredients:
2-3 avocado
10 dates
¼ cup cacao
 
Directions:
Blend all of the above until smooth. Cut apples, or any seasonal organic fruit in halve, spread moose on top and enjoy topped with dehydrated nuts or seeds or coconut.  This great simple recipe is a hit at any party!

 

For more information you can visit www.roarfood.com.au or email roarfood@me.com
Source: www.roarfood.com.au

 

Summer Sizzler: BBQ Salmon Skewers

Grilled Salmon Skewers with Mango Coconut Salad

Summer barbeques are a must over the holiday season. Fire up the Barbie with this healthy mouth-watering recipe which is sure to get the summer sizzling.
Serves 4.

Ingredients:

  • 600g skinless salmon fillets, cut into 3cm cubes (see note)
  • 2 tablespoons lime juice
  • 1 tablespoon peanut oil
  • 2 garlic cloves, crushed
  • 2 stalks lemongrass, trimmed, finely chopped
  • olive oil cooking spray
  • salad leaves, to serve

Mango Coconut Salad:

  • 1 medium (1kg) fresh coconut
  • 1 large (450g) mango, diced
  • 1 long red chilli, deseeded, thinly sliced
  • 1/3 cup firmly packed fresh mint leaves, torn
  • 2 tablespoons lime juice
  • 2 teaspoons brown sugar


Directions:

  1. Combine salmon, lime juice, oil, garlic and lemongrass in a bowl. Cover and refrigerate for 30 minutes, if time permits.
  2. Make coconut mango salad: Drain and break open coconut. Using a vegetable peeler, peel thin slices from coconut flesh. Combine coconut, mango, chilli, mint, lime juice and sugar in a bowl.
  3. Spray a barbecue plate with oil sparingly. Heat over high heat. Thread salmon onto skewers. Cook skewers for 1 to 2 minutes on both sides. Serve with mango coconut salad.

Source: taste.com.au
Super Food Ideas – February 2008, Page 47 Recipe by Kim Coverdale.

Summer Salad: Corn, Black Bean & Tomato

Try this simple, tasty salad that is high in fibre and protein but low in fat and calories. If Black Beans are hard to find you can use Kidney Beans.   Four ears of fresh grilled corn will add even more flavour, but if time is short then canned or frozen corn will do the trick.

Serves 5/6.

Ingredients:

  • 2 cups corn kernels (canned, frozen or fresh)
  • 2 cups black beans or kidney beans (canned or dried) If using dried beans follow the instructions on the packet for cooking first)
  • 2 cups grape tomatoes, halved
  • Green capsicum, finely chopped
  • 1/4 cup finely chopped coriander
  • 3 spring onions thinly sliced or diced jalapeno pepper (optional)
  • 1 tbsp olive oil
  • Juice of 1 large lime
  • 1 tsp cumin

Preparation:

Combine corn, beans, tomatoes coriander and onions or jalapeno  if using them) in a bowl. Whisk oil, lime juice and cumin together. Drizzle over salad and toss until coated. Season with salt & pepper to taste.

Spring Delight: Fruit Salad with Honey Dressing

Nothing says springtime like vibrant pawpaw, fresh strawberries and stone fruits of the season. This delicious fruit salad will be the perfect contribution to your sunny picnic lunch or Sunday barbeque. Pawpaw is a particularly good source

Preparation Time: About 25 minutes (serves 1-2)


Ingredients:

  • 1 tbs finely chopped ginger
  • 2 tbs honey
  • The juice of one lemon
  • Pinch of salt
  • Spring fruits of your choice: try any combination of pawpaw, strawberries, banana, peaches, nectarines, plums and kiwi fruit.


Directions:

  1. Whisk all the ingredients together and pour over the chopped fruit. It’s that simple so spring to it!
Source: Lifestyle Food – recipe by Nancy Lam

Spring Vegetable & Couscous Salad

The Spring season brings lots of fresh produce and delicious flavours! Red capsicums and zucchinis are the pick for September.

Preparation time: 15 minutes
Cooking Time: 60 minutes
Serves: 4

Ingredients:

  • Butternut pumpkin, 90 g, 1/4 butternut pumpkin, peeled, seeded and cut into 2 cm pieces
  • Olive oil spray, 1 spray(s)
  • Eggplant, 0.5 eggplant(s), peeled and cut into 2 cm cubes
  • Zucchini, 1 medium, cut into 2 cm pieces
  • Couscous, raw, 120 g, 3/4 cup
  • Tap water, 0.75 cup(s)
  • Red onion, 0.5 small(s), finely sliced
  • Red capsicum, 0.5 capsicum(s), finely sliced
  • Baby rocket, 150 g
  • Garlic, 3 clove(s), crushed
  • Red wine vinegar, tsps
  • Balsamic vinegar, tsps
  • Olive oil, 2 tbs
  • Honey, 0.25 tsps


Directions:

  1. Preheat oven to 250ºC (480ºF).
  2. Place pumpkin pieces in a deep baking tray and spray lightly with oil to coat. Bake for 10 minutes then add the eggplant and zucchini (also sprayed lightly with oil). Roast for a further 20 minutes or until cooked. Remove from oven and set aside.
  3.  Combine the couscous and boiling water in a bowl, mix with a fork, cover with plastic wrap and let stand for 7 minutes.
  4.  To make the dressing place the garlic, red wine vinegar, balsamic vinegar, olive oil and honey in an airtight jar and shake until combined.
  5.  Loosen the couscous with a fork until light and fluffy. Add the roast vegetables, onion, capsicum and rocket leaves. Mix the dressing through the salad until coated.

 

Recipe source: www.clickfit.com

 

Smoothies for Success

Many expert Olympic nutritionists agree that fruit smoothies are a perfect snack for training athletes. Smoothies contain protein for muscle recovery and are a good source of calcium which is important for high-impact workouts to keep bones strong. The berries and fruit also contain antioxidants which can help with sore muscles.


FRUIT SMOOTHIE
Preparation time: 5 minutes
Serves: 1

Ingredients:

  • 250 ml (1 cup) skim milk
  • 200 g carton low-fat vanilla yoghurt
  • 2 tablespoons skim milk powder (optional)
  • 2 tablespoons wheat germ (optional)
  • Any one of the following fruit portions:
  • 1 large ripe banana
  • ½ cup strawberries
  • 1 peeled large peach
  • 1 peeled small mango

Directions:
Put all ingredients into a blender.  Blend until frothy.  Drink immediately.
1 glass contains 217 Calories, 36g Carbohydrates, 16g Protein and 1g Fat.

GREEN & GOLD SMOOTHIE

Green vegetable-based smoothies can do wonders to cleanse your system and flush out toxins with immune-boosting nutrients, fiber, chlorophyll and amino acids.

Ingredients:

  • 1½ cups water
  • 1 head organic romaine lettuce, chopped
  • ½ head of large bunch or ¾ of small bunch organic spinach
  • 3–4 stalks organic celery
  • 1 organic apple, cored and chopped
  • 1 organic pear, cored and chopped
  • 1 organic banana
  • Juice of ½ organic lemon

Optional:

  • 1/3 bunch organic coriander
  • 1/3 bunch organic parsley

Directions:
Add the water and chopped head of romaine and spinach to the blender. Starting the blender on a low speed, mix until smooth.
Gradually moving to higher speeds, add the celery, apple and pear. Add the coriander and parsley if you choose. Add the banana and lemon juice last.

 

Recipe source: www.ausport.gov.au