All posts tagged: healthy eating

Winter Budget Saving Tips! Plus a bonus winter warming recipe!

Here in OZ we are in the depth of winter (well ok, technically its just clocked over into spring, but it most definitely still feels like winter and will for some time yet!). Where I live, on the Surfcoast in Victoria, today and this week is very, very chilly indeed…BRRRRR! So this morning when I got up, I decided it was most definitely soup weather. Nothing says winter like a big bowl of comforting, soulful soup don’t you think? The aroma of a hearty soup bubbling away on the stove brings that cosy feeling of home and family on a chilly evening. Soup is a brilliant low budget, nutrient dense meal that can satisfy hunger and feed a family without breaking the bank. One big pot can be packed full of protein, vitamins, minerals and fibre that keep hunger cravings at bay and provide a big daily serve of veggies. The versatility of soup means you can tailor it to your taste and dietary requirements and starting with a home made nutrient packed stock/broth is …

I’ve written a cookbook- Healthy on a Budget!

Hey there, Its been a quite a long while since I have written a blog, but I’ve been a little busy this year and during this pandemic. I decided to write a cookbook. Not just any cookbook, but one that I hope will inspire you to cook with your health in mind and your budget too! At the beginning of March 2020, things around Australia, as it already had been worldwide, started to change at a rapid rate. Covid-19, the pandemic that’s was and still is, reaching all corners of the world hit. I woke up really early one morning over Easter. I had been feeling a whole mixture of emotions over the previous weeks, dealing with the bombardment of bad news on the nightly news and the continuing increase of lockdown measures; being cut off from seeing my parents and loved ones, my daughter being schooled from home, worried for my step son who is an essential worker as a trainee paramedic, changes around me and my hubby’s work. Friends and family facing job …

How and what you eat affects your gut health.

Last week I talked a little about the importance of gut health and what it means for our overall health. This week I would like to chat a little about the impact that the food we put in our mouth and ‘how’ we actually eat, affect our health and digestion.  *A little BIOLOGY lesson here!- You are made up of over 50 trillion cells and 10 x that in bacteria! YEP, you are made up cells and bacteria and these numbers are almost impossible for us to even grasp, but if you just take a moment to really think about it- we truly are  amazing, don’t you think?   The important thing to note here, is these cells and bacteria only survive and put out energy and good health if we feed it the right things. And that is by feeding them FOOD! And when I say food, I mean real foods, from real whole sources. Not convenience foods that are filled with mystery ingredients.  Whole foods, which are those macro ( quality proteins, fats …

Lemon Persian Lamb- Slow Cooked

There is nothing like coming home to lamb shanks in the slow cooker. This dish only took 10minutes to prep in the morning ( or the night before ????) and switch on low???????? It is also loaded with Vegetables, herbs and spices! Slow cookers are the best kitchen appliance to have when life gets a little busy! Here is what I do, to be more time effective with eating well in a busy life; I meal plan I choose meals that are time appropriate each day, according to what time we walk in the door of an evening. I prep as much as I can- this often means either prepping on a weekend, or the night before. I don’t let the prep and planning become time consuming- 10-30 minutes max. I keep it simple during the week and especially in really busy times. I use my slow cooker a lot!!                                                     …

Warm Roasted Vegetable Salad

I love a good salad and I particularly love a salad ( or any dish for that matter) that uses up leftovers. This simple and quick dish is so yummy and is a great way to use up any leftover roast vegetables you have in the fridge. I often get ask, “I don’t know what to do with my leftovers, so I just end up throwing it out- what can I do?” Well, you can make this dish! Serve it along side any protein ( we had grilled lamb chops, along with broccolini and zucchini.) Did I mention it will take you only 5 -7 minutes to make?  In this dish, I used some leftover roasted sweet potato, potatoes and carrots from the night before. But you could use any or many of whatever roasted vegetables you have. Just add a couple more ingredients and that is it! Warm Roast Vegetable Salad Print Recipe This dish will take you only 5 -7 minutes to make? I used some leftover roasted sweet potato, potatoes and carrots from …

7 Tips to Prevent Colds and Flus this Winter.

It’s that time of year in Oz, when the weather changes, the leaves on the trees are turning a beautiful array of autumn colours. It also means the onset of rainy, cold, dark, dreary days and nights ahead, along with the dreaded colds and flu season. But what if I said to you, these simple tips below will help you build up your immune system, to help fight off the dreaded lurgy? Even if you do get a cold, if you’ve built up your immune system to be strong, it will mean your cold won’t be as severe and your recovery, much quicker. Plenty of Sleep- A lack of sleep means our bodies can’t function correctly. Did you know that when we sleep, it’s when our bodies go into rest, digest and repair mode. It’s when our bodies organs and systems do all their repair work, so we can operate optimally, so without a good nights rest, we lack energy, make poor food choices, use caffeine to get us through the day, our bodies don’t get …

Healthy Chicken Caesar Salad

This Delicious Chicken Caesar Salad is not only tasty, but super quick and easy. Like all my recipes, it has the added bonus of a few extra healthy ingredients, to take this dish from delish to extra nutrish! One of those ingredients I like to add to any salad is sprouts…. Ok, you maybe saying how 1970’s of you, but these little nutritional powerhouses pack a mean punch and never underestimate the benefits of them. Here is some reasons why you should get some more sprouts into you! It’s estimated that there can be up to 100 times more enzymes in sprouts than uncooked fruits and vegetables.  Enzymes are special types of proteins that act as catalysts for all your body’s functions. Extracting more vitamins, minerals, amino acids, and essential fatty acids from the foods you eat ensures that your body has the nutritional building blocks of life to ensure every process works more effectively. The quality of the protein in the beans, nuts, seeds, or grains improves when it is sprouted. The fibre content of the …

Immune Boosting Noodle Soup

It’s now March and even though here in Melbourne, Australia, its Autumn time and the weather should be cooling down, but not this year, it’s still mostly hot, with the odd cool day or humid day. One thing I do know is, when the weather is a little crazy, often its a breeding ground for virus’s and we get challenges with sniffles and colds, which has been the case in my household a couple of weeks ago. When this happens, I like to get some homemade chicken broth out of the freezer, some medicinal herbs and spices and whip up a big batch of my immune boosting soup. Bone broths have been used in traditional cultures for centuries, not only for it’s immune boosting but many other medicinal purposes.  You can find out more here if you like? The other medicinal properties I have used in this soup are garlic, ginger, lemongrass, chilli, turmeric and miso paste. The later being optional. Garlic- is known to boost the function of the immune system. One large 12-week study …