EP Dietetics | 11:54am, Friday 7 July 2017

Sweet potato and pumpkin soup

Ingredients 

1 Tablespoon olive oil
1 brown onion
2 teaspoons ground cumin
600g butternut pumpkin

600g sweet potato

1L vegetable stock
Spoon of natural yoghurt (optional)

Sprinkle of cracked pepper 

 

Method

Roughly chop onion

Peel, seed and chop pumpkin and sweet potato into small cubes

Heat olive oil in a large saucepan on medium heat

Cook onion until golden

Add cumin, stirring until aromatic
Add pumpkin and sweet potato to saucepan, mix with onion

Add stock and simmer until the pumpkin/sweet potato is soft

Remove from heat and cool a little 

Blend until smooth (I used a stick blender)

EP Dietetics | 12:00am, Monday 30 January 2017

Easy tips to modify your recipes

By making a few changes to your recipes, you can turn them into healthier choices.

Alot of my clients tell me now that they are 'eating healthy' they have to miss out on so many things. Not true! Once you know how to swap certain ingredients you can enjoy a healthier version of your favourite foods.

Here's some easy tips;

SWAP butter to extra virgin olive oil (or use a spray oil where possible)

SWAP coconut milk to evaporated milk + coconut essence

SWAP full cream milk for skim milk

SWAP white flour for wholemeal four

SWAP cream to natural yoghurt

SWAP sugar to fresh fruit

SWAP puff pasty to filo

SWAP creamy dressing for lemon juice/vinegar and oil

SWAP salt for herbs and spices

Banana and Blueberry Bread

Using many of the swaps above, we developed this delicious Banana and Blueberry Bread.

Ingredients

2-3 ripe bananas

1/2 cup blueberries

1/2 cup macadamia oil (you can use olive)

2 eggs

1/4 cup skim milk

1 tsp vanilla paste

2 cups flour (1 cup wholemeal plain, 1 cup white self raising)

1 tsp baking powder

1 tsp cinnamon

1/3 cup maple syrup or honey (optional).

2 Tbsp nuts/seeds/shredded coconut to top (optional)

Method

Pre heat oven to 160 degrees.

Line a loaf tin with a little oil and baking paper.

Mash bananas with a fork.

To banana, add blueberries, olive oil, eggs, milk, vanilla paste. You can add honey/syrup here if you desire.

Sift flour, cinnamon and abking powder into banana mix

Mix to combine. If the batter feels a bit too dry, add a little extra milk.

Pour into loaf tin.

Sprinkle nuts/seeds on top.

Bake for 1 hour-1 hour 10 minutes. Stick a skewer into bread and if it comes out clean, its ready.

Let the cake cool in tin for 5 min. Then transfer to rack to cool for further 10 mnutes.

Then dig in!

EP Dietetics | 12:00am, Monday 30 January 2017

Haloumi and Lentil Salad

Do you do Meatless Monday in your house? We try to keep this up every week, by including a meat-less dish using a different protein such as tofu, tempeh, legumes or tonight- haloumi. It's a nice change to eating meat all the time and can actually be a nutritious addition to your week. Cutting down meat means you will be consuming less saturated fat (the type of fat that raises cholesterol levels). Hope you enjoy this salad as much as we did!

Ingredients

1 can lentils, drained and rinsed

1 small red onion, sliced

1 Lebanese cucumber, sliced

1 punnet of cherry tomatoes, halved

handful mint leaves

handful parsley leaves

1 Tbsp lemon juice

1 Tbsp extra virgin olive oil

180g haloumi, cut ito thin slices (about 5mm thick)

Method

Combine lentils, onion, cucumber, tomato and herbs in a bowl.

In a smaller bowl, make dressing by combining lemon juice and olive oil, plus salt and pepper to taste.

In a non-stick fry pan, cook haloumi at a medium heat on both sides until golden colour.

Add haloumi to salad, add dressing and enjoy!

EP Dietetics | 12:00am, Monday 30 January 2017

No Bake Almond, Coconut and Cranberry Bars (makes 12 bars)

Easiest muesli bar recipe- no baking required!

Ingredients

1.5 cup raw almonds

1/2 cup pistashios

1/2 cup rolled oats

1/2 cup dried cranberries (less sugar variety)

1/2 cup coconut flakes

2 Tbsp pepitas

1 Tbsp chia seeds

1/3 cup honey

1 tsp vanilla bean paste

Method

Line a square cake tin with baking paper.

In a bowl, combine nuts, oats, cranberries, coconut and seeds.

In a small saucepan, heat honey and vanilla at a medium heat.

Let it boil. Keep boiling for about 5 minutes. Stir constantly.

Remove honey from heat. Pour over nut mix and stir quickly and thouroughly to make sure everything is coated.

Pour mix into cake tin and press down evenly.

Place in fridge for one hour to cool.

Remove from fridge and slice into bars.

Enjoy!

 

EP Dietetics | 12:00am, Wednesday 4 January 2017

Roasted Spiced Chickpeas

A healthier alternative to chips and flavoured popcorns. Chickpeas are high in fibre and are a good source of plant based protein. These can be stored in an airtight container for a few days.

EP Dietetics | 12:00am, Thursday 15 September 2016

Iron is a vital mineral. It  transports oxygen around the body, is required for red blood cell production and is necessary for a healthy immune system. The body is not able to make iron, so it relies on all of its iron to come from the foods that we eat.

 

How much is enough?

Women 19-50 years old: 18mg/day              Males 19-50 years old: 8mg/day

(Note- values vary for different age groups, genders and stages of life).

 

There are two types of Iron that we can obtain through food;

1-HAEM IRON from animal sources such as red meat, seafood and poultry.

2-NON-HAEM from plant based sources such as vegetables, legumes, cereals, nuts.

Some examples are listed in the table below;

FOOD SOURCE	SERVE	Iron (mg)
Liver (haem)	100g	11.0
Beef (haem)	100g	3.5
Salmon (haem)	100g	1.3
Lentils/kidney beans (non-haem)	100g (cooked)	3.0
Weetbix (non-haem)	30g	4.2
Tofu (non-haem)	100g	3.0

HAEM iron is absorbed by the body far more easily than NON-HAEM iron.

If you are following a vegetarian or vegan diet or in general are not a big meat eater, you will need to eat more of the non-haem foods if they are your only source of iron in the diet.

 

Ways to help Iron absorption

-combine foods high in Vitamin C with foods that contain haem or non-haem iron. Foods high in Vitamin C include; tomatoes, capsicum and citrus fruits.

-combine sources of haem iron with non-haem iron at a meal (e.g beef and lentils)

-cook your non-haem sources to improve the amount of available iron

-avoid having tea, coffee or calcium rich foods during or directly after eating iron rich foods

 

Iron supplements and high Iron levels

More and more we are seeing clients taking iron supplements because they are feeling lethargic. Now while being low in iron could be the reason (although being lethargic can also be a symptom of high iron), it really needs to be determined through a blood test with your GP. If you are low in Iron then a supplement may be prescribed and your levels monitored through regular tests. But self diagnosing and taking supplements when you don't need them can have serious consequences. Did you know that too much iron can actually be toxic? Haemochromotsis is a condition where excessive iron stores can lead to damage of the liver, heart and pancreas.

EP Dietetics | 8:00am, Saturday 3 September 2016

EP Dietetics | 12:00am, Tuesday 14 June 2016

Choc oat cookies (makes around 15)

If your a chocolate lover like us- then you will love these cookies! Remember nothing replaces a good old piece of fruit and a handfull of nuts as a nutritious snacks, but sometimes its nice to bend the rules and have a little something sweet! These cookies contain some unsaturated fats by using oil over butter, antioxidant rich dark chocolate and high fibre, low GI rolled oats instead of regular flour. Enjoy in moderation!

Ingredients

70ml oil (i used macadamia)

2 Tbsp brown sugar

1 egg

3/4 cup rolled oats

1 tsp baking powder

1/2 Tbsp cacao

100g dark chocolate chopped up into small pieces (or dark choc bits if easier)

 

Method

Preheat oven to 170 degrees celcius.

Line 2 baking trays with baking paper.

Beat oil and sugar until pale and creamy. 

Add egg and beat until combined.

Add remaining ingredients and stir until combined.

Drop balls of mixture onto baking trays. Flatten slightly.

Bake for 15-20 minutes.

Eat and enjoy as a treat!

EP Dietetics | 10:36am, Thursday 9 June 2016

CHOCOLATE + ALMOND ENERGY BALLS

Energy balls can be a conveinient snack, but are also known for being energy dense due to ingredients such as protein powders, dried fruit and nuts. These have been made without protein powder, but you could add a neutral flavoured powder if you wish to increase the protein content more. Keep the size small when rolling. Remember these are meant as a snack- so practice portion control- one will do! Once refridgerated these can keep for a couple of weeks. Makes around 25-30 balls.

Ingredients:

300g raw almonds

20 dried dates

3 Tbsp raw cacao (you could use cocoa!)

1 tsp vanilla paste

1/2 tsp ground cinnamon

1 orange

Method:

Place dates in a small heatproof bowl, cover with boiling water and leave to soften for 5-10 minutes.

Drain and pit dates.

In a food processor, combine the almonds, cacao, cinnamon and zest of 1/4 orange until mixture is crumbly.

Add pitted dates and vanilla, combine for a few minutes until the mixture comes together to form a soft ball. Add some orange juice if mix doesn't come together. 

Take 2 tsp of mixture at a time and roll in a ball shape. Roll in extra coconut or crushed nuts (optional).

Refridgerate energy balls.

Eat and enjoy as a snack!

EP Dietetics | 12:00am, Thursday 9 June 2016

LEMON + ALMOND ENERGY BALLS

Energy balls can be a conveinient snack, but are also known for being energy dense due to ingredients such as protein powders, dried fruit and nuts. These have been made without protein powder, but you could add a neutral flavoured powder if you wish to increase the protein content more. Keep the size small when rolling. Remember these are meant as a snack- so practice portion control- one will do! Once refridgerated these can keep for a couple of weeks. Makes around 25-30 balls.

Ingredients:

6 dried dates

2 cups almond meal

1 cup desiccated coconut

1 tsp vanilla extract

1/2 lemon- zest and juice

2 Tbsp honey

Method:

Place dates in a small heatproof bowl, cover with boiling water and leave to soften for 5-10 minutes.

Drain and pit dates.

In a food processor, combine the pitted dates with the remaining ingredients for a few minutes until the mixture combines together to form a soft ball.

Take 2 tsp of mixture at a time and roll in a ball shape. Roll in extra coconut or crushed nuts (optional).

Refridgerate energy balls.

Eat and enjoy as a snack!

 

EP Dietetics | 8:00am, Monday 14 March 2016

Protein Pancakes (Makes 6)

We often get requests from clients for recipes and are always happy to experiment in the kitchen and of course taste test! If you have any recipe requests, drop us a line & we'll see what we can do! I've been working on this recipe for one of my clients who was looking for another protein source at breakfast.

A regular old pancake can be just as healthy (see previous pancake recipes), but this one is a little lower in carb and higher in protein and can be a healthier alternative to pre-packaged protein bars, snacks etc. It can also be a nice protein rich breakfast for those who are not a fan of eggs, baked beans or for those individuals who follow a vegetarian diet. But please note, I'm certainly not advocating a high protein/low carb diet.

Ingredients:

Oil, for cooking

1/2 cup almond meal

3 Tbsp protein powder*

2 Tsp vanilla extract*

1 tsp baking powder

1 tsp ground cinnamon

1 Tbsp chia seed

2 eggs

1/2 cup milk of your choice

1 Tbsp nut butter

*if you have a vanilla flavoured protein powder, you can eliminate the vanilla extract from recipe.

Method:

Preheat a non-stik pan over medium heat. Add a little oil to stop batter from sticking during cooking.

Mix almond meal, protein powder, vanilla extract, baking powder, cinnamon and chia seeds in a bowl. Once mixed add lightly beaten eggs, milk and nut butter. Mix batter until smooth and there are no lumps.

Drop a dollop of batter onto the hot pan (I stick with pikelet size).

Cook until you see those little bubbles pop up, then flip over and cook on the other side. Remove from heat.

Top pancakes with your favourite nutricious toppings.

Bon appétit!

EP

EP Dietetics | 4:33pm, Wednesday 9 March 2016

While I'm on the topic of fibre today, here's a fibre-packed little muffin that you could have as a quick brekkie or even as a snack!

EP Dietetics | 4:22pm, Wednesday 9 March 2016

Talk to most dietitians and they will tell you they have a slight obsession with fibre. Seriously. Obsessed because we know how good it is for us! I rarely use the term 'superfood', but fibre is pretty super. The old 'keeps you regular' part is true, with fibre being crucial for bowel health. Although, fibre is also beneficial for; improving blood cholesterol levels, improving blood sugar levels, managing weight, by keeping us feeling fuller for longer.

EP Dietetics | 2:31pm, Thursday 25 February 2016

FREEKEH SALAD

This delicious salad was inspired by a recipe i was given by one my wonderful clients. Someone shared this recipe with her whilst she was on an overseas adventure, she shared with me and wanted me to continue sharing:) I love the idea of learning new recipes that have been passed on, whether it be from a friend, a family member, i think its a lovely gesture and gives us the opportunity to learn authentic recipes we otherwise may not have ever known. Share and enjoy! This meal serves 2 as a main or 4 as a side. If having as a side, add some extra protein like grilled chicken or fish.

INGREDIENTS:

1/2 cup chopped Coriander

1/2 cup chopped Parsley

1/4cup Red onion

1 cup Freekeh (about 1/3 cup uncooked makes 1 cup)

1/2 cup cooked Lentils

1 medium Eggplant

1 large Zucchini

2 Tbsp toasted Pumpkin seeds

2 Tbsp toasted slivered Almonds

1 Tbsp toasted Pine nuts 

1 Tbsp chopped Baby capers

1/4 cup Currants

2 Tbsp Lemon juice 

1 Tbsp Olive oil 

1/2 cup plain Greek yoghurt

1/2 tsp ground Cumin

Honey,drizzle

METHOD:

Cook Freekah and lentils according to packet instructions. Let cool.

Meanwhile steam eggplant and zucchini until tender.

Combine yoghurt, cumin and honey to make dressing.

Roast pumpkin seeds and almonds in a dry pan.

Combine lemon juice and olive oil – set aside.

Combine all ingredients in a serving bowl (except lemon juice, olive oil and yoghurt dressing).

Drizzle lemon and olive oil through salad.

Drizzle yoghurt dressing over the top of salad.

EP Dietetics | 10:12am, Monday 11 January 2016

Salmon is an oily fish like tuna, mackerel and sardines. It is rich in protein, a source of vitamins, minerals and antioxidants and Omega 3's (good for heart health). The recommended intake is 2-3 serves of oily fish per week (1 serve= 150g, basically hand size- unless you have really big hands!).

EP Dietetics-Elda Pinto | 8:00am, Friday 8 January 2016

I am sure you have heard it a gazillion times before- "breakfast is the most important meal of the day'. I actually don't agree with that statement as I think every meal is of equal importance and value. But since breakfast is the first thing we should be putting into our bodies each day, I think it's important to understand what all of the fuss is about.

EP Dietetics-Elda Pinto | 8:00am, Friday 8 January 2016

The recipe I'm sharing today is a spin on the traditional type using rolled oats as a base instead of regular wheat flour (good for those tummies who are not so great with wheat) and using banana to sweeten instead of sugar. They also contain high protein ingredients- eggs and yoghurt. Simple, delicious and healthy.

EP Dietetics | 8:10pm, Thursday 26 June 2014

Welcome to our new Blog (and website!).  For those of you we haven't yet met, EP Dietetics is a small team of Accredited Practicing Dietitians based across Brisbane, Logan and the Scenic Rim. We have developed this Blog as another way to provide you with an insight into the ever changing world of nutrition- in a light hearted and informative way.