Changing recipes and making the substitutions you need

Changing recipes and making the substitutions you need

Here are some quick tips on substituting some basic ingredients so you can just use normal recipes and make a few changes to get a similar result. I will take a couple of recipes I just received in my inbox from the website Taste.com.au and change them into goodies we can eat. 

Baking with dairy, wheat and egg always gives a superior result and not everything will work effectively all of the time. 

To substitute the flour: take a flour blend that you trust, which is the easy option as they already have gums, raisers and sweeteners or of course you can make your own.

Check out our gluten free flour formula suggestions. 

To substitute the dairy: try one of the milk substitutes on the market e.g. Soy, rice, or coconut. Refer to our Milk Pantry.

Tofu is always great for substituting cream or yoghurt in a recipe.

To make the cheese substitute try mixing some breadcrumbs or pureed tofu together with some herbs and spices.

Butter can be substituted for nutellex or just oil.

You can purchase soy yoghurt quite readily to complete the basic dairy substitution. 

To substitute eggs: egg is a binder for most recipes. Generally if the recipe calls for an egg in a flour based recipe I simply just do the egg replacer substitution which is a product you can easily purchase at the health food shop.

If you need egg to bind in a meat dish e.g.: rissoles, I just use olive oil, some flour or some 
ground oats or mashed potato. Generally if the recipe required egg whites or multiple eggs, just avoid it and make something else. 
 
To substitute sugar: There are a number of great products on the market that I happily recommend to use as a sugar substitution. Perfect Sweet Xylitol is one of these great products. View our Sweeteners Pantry for more great ideas. 

There are just so many recipes out there now. Most generally it is just a matter of leaving out the ingredient that is the culprit or just choose a recipe that you know you can do an easy substitution for. 

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Different Types of Fats in  Food

Different Types of Fats in Food

There are several different types of fats. You`ve probably heard of vegetable fat, animal fat, saturated fat and cholesterol. All of these different names can be confusing, so it`s helpful to know what they mean, what foods contain 
them and what they can do to your health. 
 
Most of the fat in the food we eat is a mixture of three main types: Saturated, Polyunsaturated and Monounsaturated. 

There are also some other types of fat that you may have heard of such as Omega-3, Omega-6, trans fats and cholesterol. 

Saturated fat is the type of fat that raises blood cholesterol and increases risk of heart disease. It is mainly found in animal foods such as fatty meats and dairy foods such as milk, cheese and butter. It is also found in some plant foods, including coconut and palm oil. Saturated fats are commonly used in commercially produced foods. 

Polyunsaturated fat can help lower blood cholesterol and reduce risk of heart disease. It is mostly found in plant foods including sunflower, safflower and soybean oils, nuts and seeds. It is also found in oily fish such as salmon, tuna and sardines. 

Omega-3 and Omega-6 fats are types of polyunsaturated fats. Omega-3 fats are mainly found in fish and Omega-6 fats are mainly found in vegetable oils. 

Monounsaturated fat can also help lower blood cholesterol and reduce risk of heart disease. It is found in lean meats, oils such as canola and olive, and other plant foods including avocados, nuts and seeds. Trans fats increase the risk of heart disease at least as much as saturated fat. Trans fats occur naturally in small amounts in dairy foods and meat and in some processed vegetable oils. The main sources are manufactured foods which use hydrogenated vegetable fats, such as baked products (e.g. pies, pastries, cakes, biscuits, buns), some commercially deep fried foods and hard margarines. 

Cholesterol is a fatty substance that is an important part of all animals. Our bodies produce it naturally, even if we don`t eat it. Cholesterol is a problem when there is too much in our blood. Sterols and stanols are a plant form of cholesterol found in fruit, vegetables, nuts, seeds and whole grains. When eaten, they prevent our bodies from absorbing the cholesterol we eat. Recent advances in manufacturing have enabled them to be added in larger amounts to foods such as margarine, but they are present in small amounts in most plant foods. 

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What is coffee doing to your health?

What is coffee doing to your health?

For many busy Australian mothers, coffee has become more of a survival tool than the backdrop to a blissful retreat and gossip session with friends. To get a good coffee a few years ago would require you to stop by your local café and stand in line to order, but with the invention of pod machines these days a good coffee can be speedily extracted in the kitchen of most residential homes.

Few of those who drink coffee would consider themselves drug addicts, but under strict definition, coffee is indeed a drug. In fact, caffeine is the most popular and commonly used drug in the world today. More people are more addicted to caffeine than any other substance. Caffeine addiction is felt in the form of withdrawal symptoms when coffee is removed from the diet. These symptoms can include headaches, dizziness and nausea. Research suggests that 3-4 cups of coffee regularly can be enough to form a reliance on caffeine. 

What are the health consequences of coffee?

If coffee is a drug, then surely it’s bad for you, right? Well, don’t throw out your coffee bean just yet…

Contrary to commonly held beliefs, recent studies have been surprisingly positive when testing the health of regular coffee drinkers. A large study recently conducted in Finland,  that included 60,000 men and women, showed that moderate and regular coffee consumption had zero adverse health effects and no increase in heart-disease risk. Similar studies in Sweden and Japan have even shown that consumption of up to 3 cups of coffee per day can REDUCE the risk of heart disease. Now that’s reason enough to celebrate with a coffee! Other health benefits may include reduced risk of Type 2 Diabetes, reduced risk of Dementia later in life and less risk of stroke and gout.

Most of the negative health issues associated with drinking coffee are for NON- REGULAR drinkers. These are generally short-term symptoms that may include increased heart rate, blood pressure, perspiration, shaking and disturbance to sleep. The good news is that when coffee intake becomes regular, the short- term health effects seem to subside.

How much is too much?

The positive health effects of coffee are evident when consumed at up to 3-4 cups per day. Early research indicates that drinking any more than this may be detrimental to your short and long-term health and can lead to dependence. Don’t forget, by definition, caffeine is a drug, and therefore, it is wise to treat it with caution and moderation.

For those coffee lovers, my advice would be to enjoy 1-2 cups of good coffee daily. Drinking at this level will avoid dependence and at the same time may result in some long- term health benefits. Enjoy!
 

Article submitted by Accredited Practising Dietitian David Finn

W: www.dietforyou.com.au

F:  http://www.facebook.com/DietForYou

 

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Keep It Moving To Keep Off The Kilos

Keep It Moving To Keep Off The Kilos

Christmas can be a dreaded time of year if you’re trying to lose weight or maintain a healthy body shape.  I’m often asked for advice on how to get through Christmas without piling on the kilos. My favourite tip? You can’t always control everything you’re going to eat during this period, but you can control how much you burn off. Here’s some tips for fitting in regular exercise during the festive season.

Get it out of the way early.

Exercising at the start of the day works for 2 reasons. Firstly, you can get it done and dusted before your day gets hijacked with extra shopping trips, traffic delays, and those Christmas gatherings where you swore you weren’t going to drink (honest!). Secondly, it’s summer, and it’s often more comfortable to exercise before the day gets too hot, especially if you’re doing it outside.

Keep it short and sweet

Find effective workouts you can do in a short amount of time.

Tabata training is so hot right now! This is a type of high intensity interval training that gets serious results from super short workouts. Look for personal trainers in your area which include Tabata as part of their programs.

Most gyms do quick spin classes, serious calorie burners which usually go for 30-45 minutes. Also based on interval training principles, short spin classes will leave you feeling like you’ve burned off more than your Christmas cake.

Work out from home

Most people spend at least 15 minutes getting to and from their gym (and often more if you have to deal with Christmas traffic or car parking in a busy area!). In order to sneak in a daily workout, make a list of things you can do from home, so that you can cut out travel time:

Running – you can do this right from your front door! Need help getting started? Get yourself a “Couch to 5km” app for your smartphone – aimed to have you running longer distances in no time at all.

Yoga – there are some fantastic websites where you can download or stream online yoga tutorials, which you can do anytime from the comfort of your own living room. Yogaglo is a fantastic one, or search on YouTube for yoga classes.

So there’s no need to pile on extra kilos over Christmas. Keep your body moving and there will be no need for those dreaded new years resolutions!

Submitted by Jules Galloway

W: http://julesgalloway.com
F: http://facebook.com/JulesGallowayHealth

 

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Use your freezer for a stress-free Christmas!

Use your freezer for a stress-free Christmas!

Coming up to Christmas, your freezer can be your best friend. Start NOW.

Clean out your freezer so there’s plenty of room and let’s get cooking. You can make sure you enjoy a stress-free Christmas season by preparing and freezing ahead of time, leaving you free to enjoy the festivities.

Here’s a few Christmas freezer tips for you:

  • Traditional Christmas cakes/puddings/mince pies freeze very well and for a long time, so get those in now.
  • Very popular for the hot Aussie Christmas, ice-cream pudding’s & roulades are obvious winners for the freezer!
  • Make all your cookie dough now and roll it in glad wrap and freeze. Thaw the day before you’re ready to make cookies and then it’s just roll and bake.
  • As well as stocking up for yourself, use your freezer for presents. Home-made truffles, fudge’s & chocolates are beautiful gifts. You can make and package now and just pull out when you need (and how great to have a few “just-in-case” presents in your freezer)
  • Finger foods like quiche, frittata, pies, sausage rolls and fish cakes are fantastic to have on hand for quick dinners and impromptu visitors too. These all have long freezer lives.
  • Raw desserts are not only healthy, but quick to make and very freezer friendly. Make up a few bases now and get them in the freezer, ready to pull out and top with a nice healthy filling in a few minutes flat
  • Don’t forget your stuffing and even gravy can be made ahead of time and frozen as well! Even if you don’t do the stuffing right now, start using your stale bread to make breadcrumbs and freeze those to save yourself time and money for when you need them at Christmas time.

As you fill up your freezer, package and label, everything carefully and remember to make sure you allow sufficient time for things to defrost so that you can truly have your freezer working for you this festive season.

Happy Christmas!

Submitted By Kris Barrett – Nourish Me

W: http://nourishmehealth.com.au/

F: https://www.facebook.com/nourishmehealth

 

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Revamp your Leftovers!

Revamp your Leftovers!

Research shows Australian’s toss out $2.18 billion dollars worth of leftovers every year.  The biggest reason for this? “We don’t know how to use leftovers.”

“Revamps” as we like to call it (rather than leftovers), is a brilliant way to get on top of your weekly menu, cut down the waste in terms of food, time and money!  Growing up it was the way my parents taught us about creativity and the value of food.

Quite simply the “Revamps” philosophy is all about transforming ‘leftovers’ from a boring re-run to an exciting sequel!

When you aren’t sure what to do with leftovers you can apply one or more of these four “Revamp” principles.  To see this in action let’s take a look at something simple like Chicken Fajitas.  If you cook extra quantities of the chicken, you could:

  • Vary the INGREDIENTS to make it interesting and different e.g. a Indian inspired pizza drizzled with rocket and yoghurt, or for an Asian Style Salad you can add the extra added ingredients of cellophane noodles, cucumber, lettuce and basil
  • Add a new FLAVOUR to make it different e.g. Mexican to Asian Style Salad using fish sauce lime juice to the chicken
  • Adjust your COOKING METHOD so it is different e.g. bake, stew, soup, stir fry
  • Adjust your TEXTURE to make things interesting e.g. crunchy noodles, soften the meat by cooking in coconut milk and making a Laksa

The goal is to introduce new elements so your “Revamp” will be different enough from last night’s dinner for the family to love!

Where do you start?

  1. Write down your stock standard favourite recipes. 
  2. Next to each brainstorm at least one or two new “Revamps” using one or all of the revamp principles.
  3. Think also about the meals your family love. Get them involved in coming up with these ideas to build their creativity and food knowledge!

Giving your leftovers a revamp makeover will help you convert your leftovers into an exciting sequel and get you cooking weeknight meals in no time at all!

Article submitted by Louise D’Allura – Meal Planning Your Way

W: www.MealPlanningYourWay.com

F:  www.Facebook.com/MealPlanningYourWay

 

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