Images

Good Food Good Portions

Everyone’s got a favourite food (sometimes naughty), that’s close to our hearts. So close, that you don’t want to live without!

What’s your favourite food? Mine is coffee, cheese, salt and pepper calmari. Take them away and i’ll be miserable…….

IMG_4098.JPG

Being healthy is about enjoying these food occasionally and in good quantity. My favourite eat out dish is salt and pepper calamari. In fact it was my favourite pub meal when I was in Roma. Loved the generous serving size and goes so well with a beer 😀 However, i only eat out once per week, and on other days I eat pretty well at home.

IMG_4106.JPGIMG_4109

Tonight, it’s about salt and pepper calamari at home in a healthy plate portion.

What is a healthy portion? Aim for:

– 1/2 plate salad
– 1/4 plate carbohydrates (homemade potato wedges)
– 1/2 plate protein ( salt and pepper calamari & tofu)

IMG_4100.JPG

Follow this portion for lunch and dinner meals can help you:
– Meat vegetables requirements – fibre and vitamins
– Weight management/ Control energy intake – vegetables are low in energy
– Enjoy favourite food more – good portion of favourite food so you enjoy all mouthful of them
– Feel good after your meal – instead of tired and a post meal slump

IMG_4101.JPG

A colourful dish with a variety of vegetables & good portion of carbs, protein, and vegetables makes me happy. Just like these poppies.

xx

Piccolowing

Advertisements

Asian Bread

20140521-230208-82928034.jpg

 

Forget about the gluten free hypes and no carb diets. I am a BIG fan of bread, buns, and cereal, and I have no issue with my weight.

First, if you have coeliac disease, YES, you do need a gluten free diet, Strictly.

If you think gluten free makes you lose weight, think about :

– Are you going to do this forever? What’s going to happen after you stop? Is this worth doing then?

– What are you replacing wheat products with? If it’s more fruit and veggies, then yes you will lose weight of course. If your eating more nuts and chocolate the chances are you are more likely to gain weight.

So while finding an eating balance may not sound as exciting as a ‘Gluten free diet’ or ‘wheat free diet’, but it’s the key to long term health. So my take on to these diets is:

– Choose mostly wholegrain and wholemeal – low GI and more fibre. You will feel less tired after eating, and fibre keeps you regular
– Eat them in moderation: 4-6 serves is what the Australian Dietary Guideline recommends for men and women
– Add protein fruit and veg to all main meals so you don’t consume excessive amount of wheat and carbohydrates

So back to my baking, I love eating breads and cakes, this is why I love baking them as a dietitian! Making things from scratch gives me a great feeling (when things turn out the way they should!) It feels like you have accomplish something and therefore, you deserve to enjoy the things you made.

This week I made Asian Wholemeal Buns – Cheese and sweet corn, milk custard, spring onion, and bacon and cheese.

20140522-080108-28868166.jpg20140521-232934-84574131.jpg

Before and After – Spring Onion and Milk Custard Buns

20140521-232943-84583017.jpg20140521-232932-84572521.jpg

Before and After Bacon and Cheese Buns

20140522-075919-28759405.jpg20140521-232938-84578478.jpg

This is my favourite – Cheese and Corn ❤

Must confess that I use a Panasonic Bread Machine to make the dough.. and its turned out BEAUTIFUL and so much nicer than my hand kneaded ones. Most importantly, my family are eating this wholemeal bread like their usual white bread without complaint- Means it’s nice and soft 😉

xx

Piccolowing

 

 

Cottage cheese pancake, IBS Friendly

20140407-215242.jpg

I don’t have coeliac disease, nor do I have irritable bowels (thank god! I can’t imagine life without weetbix). But these wheat free cottage cheese pancakes are JUST So DELICIOUS and easy to make, that I would ditch the regular pancakes for em ❤ YES! You'd only get it after you have made and tried em! They are flavoursome, fluffy and soft. Mmmmm. I have been eating them as a snack everyday this week!

So here is the original recipe link from Ambitious Kitchen http://www.ambitiouskitchen.com/2013/04/oatmeal-cottage-cheese-banana-pancakes-high-in-protein-gluten-free/

What you need for 1 serve:
1/2 cup gluten-free old-fashioned rolled oats*
1/2 medium banana
1 teaspoon baking powder
1/2 teaspoon cinnamon
1 egg
1/4 cup cottage cheese
1-2 tablespoons soy milk or low fat milk
+/- vanilla extract
optional ingredients: berries

How to:
1. I don’t do this and I don’t mind textural oat-ish pancakes. If you like smooth pancakes, this recipe calls to blend all ingredients until completely smooth, about 30 seconds.
2. Lightly coat a large nonstick skillet using cooking spray and heat over medium low heat. Drop batter by 1/4 cup onto skillet.
3. Add desired toppings such as blueberries. Cook until bubbles appear on top. Flip cakes and cook until golden brown on underside. Wipe skillet clean and repeat with more cooking spray and remaining batter. Makes 3-4 pancakes.

*I have tried using steel cut oats without blending them altogether, which gives the pancakes additional texture, which I quite like. But the pancakes are less fluffy as a result of that.

This recipe is very nutritious, as it uses wholegrain oats, fruits (bananas and berries), and the eggs and cottage cheese provide food amount of protein. Most importantly, it doesn’t requires added sugar and very minimal fat. This is an excellent recipe for breakfast or snacks.
Instead of cakes and lollies with your cappa, try this cottage cheese Pancakes!
Instead of regular pancakes with added sugar and butter, try this cottage cheese Pancakes!

You won’t regret it.

Piccolowing

Soba Soba

20140405-174348.jpgSoba noodle, Japanese word for buckwheat noodle, is my favourite summer day food, because they can be served nice and cold, and does not need any oil in cooking them! Soba noodle is a very versatile ingredient that can be served hot as well in soups and stir-fries.

How to cook soba noodles:
1. Place soba noodles in boiling water
2. Cook for 4 minutes, drain, rinse under cold water , drain again

What to season soba noodles:
I use soy sauce dilute with water (50:50), sesame oil, rice wine vinegar, with 1/2 teaspoon of mayonnaise on top of soba when served

What I recommend to serve with Soba noodles:
– Salad leaves or cucumber
– Stir fried snow peas
– Sweet Japanese egg omelette
– Salmon (smoked or raw or panfried) or Chicken

Have this on a warm summery day. You’d happily enjoy lunch/dinner without sweating your back off 🙂

Piccolowing

 

Coffee and Almond Cookies

Coffee and Almond Cookies

These coffee and almond cookies are very tender & have a great coffee flavour. I packed them in gifts bags for my friends & they LOVED it!
I have adjusted the amount of sugar, butter, and coffee in it to make it just right to my liking (high in coffee, less sweet than the commercial ones). Here is the recipe:

What you need:
Unsalted butter 120g (room temp)
sugar 80g
1 egg yolk
cake flour 170g ( i used 130g normal flour plus 40g corn flour)
Almond meal 25g
Almond flakes 50g
Coffee granules 5 tsp
small pinch of salt
1/2 egg white
extra sugar for coating

How to:
1. Beat butter to creamy texture, add sugar and salt and beat until pale colour
2. Add in egg yolk and coffee granule, mix until combined
3. Sieve in flour and add in almond flakes, mix until combined
4. Roll the dough into rectangular shape (5x2cm) on a glad wrap. Tightly wrap it and leave in freezer for 2 hours or overnight
5. Unwrap the glad wrap and brush with egg white
6. Put extra sugar on separate tray, roll the dough through to allow even coating of sugar
7. Cut dough into pieces (6-7mm thick)
8. Line baking tray. Bake in oven 180 degrees for 16-18 minutes.
9. Allow to cool completely and enjoy

Tips:
1. You can reduce the amount of coffee granules to 2 tsp if you aren’t a big fan of coffee
2. You can keep the dough in freezer for a month so if you think the recipe is too much. Simple store the dough instead of making in small batches – Saves time in making and cleaning!
3. Even for non-stick baking tray, you still need to line with baking paper! I didn’t do this for first batch and they all got stuck…… so i ate all the crumbles :0

Piccolowing

ABC kind of start

ABC kind of food

Starting my new food blog here is to share my cooking & baking experiences, food ideas, and health topics with the world. It’s not a blog that you’d find Donna Hay pictures or Masterchef recipes. However, it is a blog that you’d see yummy plus healthy food from a passionate foodie, nutritionist, and a dietitian.

As a start, I thought i’d make it a simple one, so I name it ABC #muesli. A for #Apple, B for #Bircher, C for #Createyourowntopping. Sounds easy enough? Well it is quite easy so give it a go!

What you need (serve 4)?
1 green apple, unpeeled, quartered, core removed
1 cup (90g) rolled oats
1/2 cup (125ml) apple juice (I use veg and fruit juice)
1/2 cup (130g) fat-free natural yoghurt, plus extra to serve
Large pinch ground cinnamon
1/4 cup (25g) flaked almonds
1/4 cup (30g) walnuts
2 tablespoons pepitas (pumpkin seeds)
Blueberries, to serve

How to?
1. Coarsely grate the apple. Mix the grated apple, rolled oats, apple juice, yoghurt and cinnamon in a bowl until well combined. Cover and place in the fridge for 1 hour or overnight
2. Combine the flaked almonds, walnuts and pepitas in a small bowl.
3. Stir half the nut mixture through the muesli with 1/2 cup of yoghurt if the muesli has been soaking overnight. (If the muesli has been soaking for 1 hour, add a little extra yoghurt only as desired.) Top with the remaining nut mixture and blueberries to serve.

Why Bircher Muesli?
– Made with heart healthy oats, nuts, seeds, and nutritious fruits, you can  kick start a healthy day with a delicious ready to go breakkie! (I enjoy it as a afternoon tea snack too)
– Oats beta glucan (a soluble fibre) can help lower blood cholesterol

Tips:
– A sprinkle of toasted shredded coconut & oat bran on top can add more taste, fibre, texture to the dish
– Not a fan of nuts? Try adding some raisin and more pepita seeds to increase the taste & texture

Nutritional information:
Energy 1069kJ, Protein 8.5g, Fat Total 13.5g, Fat saturated 1.5g, Carbohydrate Total 23.5g, sugar 10g Dietary Fibre 4.5g Sodium 32mg

Hope you enjoy this recipe!

Piccolowing