What to pack in a school lunch

What to pack in a school lunch

As another school term starts, many parents will be asking themselves again, what should they be packing into their child or teens lunch box? It's an age-old question, which needs to strike the fine balance between foods which will help to keep them powering through the day but also ones that you know will get eaten…. 

Mini Vegetable Frittatas

Mini Vegetable Frittatas

Hate veggie waste? Then why not give these little beauties a try? They're a cross between a muffin and a frittata, using up all the uneaten veggies leftover from my boy's dinners during the week. Perfect for snacks and lunchboxes, I also store them in the freezer so I have something at the ready on the days I need something quickly!

Remove the guilt this Easter

Remove the guilt this Easter

Eating is pleasurable and satisfying - at least it should be! However, so often it can be a source of guilt, especially for those who may be trying to watch their weight or stick to a set of strict 'food rules'. 

So, the big question is, how can we enjoy some of our favourite foods this Easter while still staying healthy?

Are you ready for an emergency?

Are you ready for an emergency?

There was some 'questionable' advice recently in a local paper recommending that people stock up on "junk food" ahead of Cyclone Gita. To help prepare you for an emergency a team of NZ Registered Dietitians and Registered Nutritionists have compiled the following tips to help ensure your nutrition readiness for natural disasters....

Recipe - Broccoli and blue cheese soup

Broccoli and blue cheese soup

There has been a chill in the air during the last few weeks. What better way to deal with it but to curl up inside with a bowl of soup! This one is packed with nutrients and is bursting with flavour. The beauty of blue cheese, is that while it is high in fat, it packs a whole lot of punch with flavour - meaning you don't need that much!

Serves: 4

Ingredients

  • 1 onion (thinly sliced)
  • 1 teaspoon olive oil
  • 4 cups salt-reduced chicken stock 
  • 1 head of broccoli
  • 400g orange fleshed kumara or sweet potato
  • Handful of spinach leaves (optional)
  • 100g blue cheese 
  • Cracked pepper to taste

Method

  1. In a large saucepan, sauté onion in olive oil until soft and clear.
  2. Add chicken stock and bring to the boil
  3. While stock is heating wash and chop broccoli and kumara into small pieces.
  4. Add broccoli and kumara to the stock and bring back to the boil.
  5. Reduce the heat and simmer for around 10 minutes, or until veges are tender. Remove saucepan from heat.
  6. Add the fresh spinach and blend soup to a smooth consistency using a hand-held blender or large food processor.
  7. Crumble the cheese and add to the saucepan. Blend again.
  8. Garnish with lashings of cracked pepper. 
  9. Serve with toasted whole grain bread.
Tip: Blue cheese is quite salty so you probably won't need to season with any salt.

Nutrition and exercise

Nutrition and exercise

Exercise is an essential part of any well balanced healthy lifestyle.  To ensure you get the full benefit of your workout it is important to have a healthy balanced diet - eating the right foods and fluids to meet your training requirements.  Good nutrition before, during and after exercise will help you to achieve your physical goals as well as making sure you enjoy the experience to the fullest.

What are the healthier takeaway options?

What are the healthier takeaway options?

Given most takeaway options are high in fat and sugar, and therefore in energy, regular consumption of these foods can lead to weight gain.

So, in an era where we tend to be time poor and often turn to takeaways and junk food out of convenience, what are the healthier options?

Christmas Survival Strategies

Christmas Survival Strategies

As the end of the year and Christmas quickly approaches, many of us will be attending a raft of social functions. While these are a wonderful opportunity to kick back and get into the festive spirit, they also come with their own set of pitfalls – food and alcohol!