Monday, March 19, 2012

New research into cancer prevention

Written by Kate Bullen, APD

The Medical Journal of Australia today released some new research showing that around 25% of cancers may be prevented in the future by eating better and exercising more.  I like this!  The research was based on projections out to the future, which estimate that about 170,000 Australians will be diagnosed with cancer in 2025 – only 14 years away. 

The research focussed on 12 different types of cancers – mouth and laryngeal, oesophageal, lung, stomach, pancreatic, gallbladder, liver, bowel, breast, uterine, prostate and kidney cancers. Of all these cancers, the research estimates that bowel cancer will be the cancer that is most likely to be prevented by eating better and moving our bodies more.

So what does all this mean? Well cancer is an illness that no one wants to be diagnosed with. And this new research shows that each of us can do something to reduce our risk of cancer. And we can all do something now!  Only 8.8% of us eat enough vegetables (which is 5 serves a day in case you were wondering!), 35% of us are too sedentary and don’t move our bodies enough and 61% of adults are overweight or obese.  Tomorrow is a new day and we can all start the day by doing something to prevent our risk of cancer. And if you have kids here are a few pics of some recent meals we have served up – easy, simple, tasty and healthy!

The researchers do make a valid point that eating better and being more active is only one part of cancer prevention – more effective screening methods to detect cancer and finding better treatment options must also continue to be researched and investigated. BUT – on an individual level we can all do something to improve our eating and be more active. Have a think about what you can change!

Sunday, January 15, 2012

A new look & a recipe

Written by Kate Bullen, APD

You may have noticed a new look to the website - new logo and new website www.dietitianonline.com.au to better reflect the services that we provide. The logo on facebook still needs to be updated but I should be able to get some IT assistance to do that today :) Would love to hear what you think? I still need to tinker with some pages on the website - all in good time!


As the summer heat has finally arrived in Perth, I thought it might be timely to provide a recipe that works well in the heat - no need to use the oven and can be quickly pulled together with whatever ingredients you have around. As an added bonus this recipe uses lentils - and my husband happily ate it! Could easily be converted to a vegetarian recipe - so very versatile.


Moroccan Lamb & Lentils


A friend lent me a great book, and I made this recipe from it for dinner this week. I loved it – it uses lentils (which I always love) and I think could be easily adapted to add a heap of vegetables depending on what you had available.



Serves 2 hungry adults (and a couple of small children)

Ingredients
Marinade:
1 tsp cumin powder
1 tsp coriander powder
1 tsp paprika
1 garlic clove, crushed
1 tbs fresh mint, chopped
1 tbs lemon juice
½ tbs olive oil
400g lean lamb fillets
 

Lentil dish
½ cup lentils (du puy, or French Green lentils)
2 spring onions, finely chopped
2 tbs fresh parsley, chopped
2 tbs fresh basil, chopped (could easily substitute fresh coriander for parsley and basil)
1 medium red capsicum, finely diced
2 large tomatoes, finely diced
½ cucumber, finely diced (other veges could be mushrooms, snow peas, asparagus - whatever you have on hand)
½ cup cooked rice
Low fat plain yoghurt to serve

Method:

1.      Combine all marinade ingredients in a dish big enough for the lamb fillets to lay flat. Thoroughly mix to form a paste. Trim the lamb fillets of any visible fat. Add the lamb to the marinade and allow to marinate for at least 1 hour.

2.      Now onto the lentil dish. Add 3 cups of water to a medium sauscepan and bring to the boil. Rinse the lentils in a strainer and add to saucepan. Cook for 15 minutes. You don’t want to overcook the lentils until they are mushy – they should be softened but retain their shape.

3.      Drain lentils when cooked and add to a bowl. Add all other salad ingredients and rice and season with pepper. Cover to keep warm.

4.      Cook lamb in a preheated pan or bbq for 3-5 minutes each side or until cooked to your liking. Remove lamb from pan, cover and allow to rest for 5 minutes. Slice lamb and arrange on plates on top of lentil dish. Add a dollop of yoghurt to serve.

Enjoy!

Tuesday, January 3, 2012

Happy New Year!

Written by Kate Bullen, APD

Happy New Year everyone! I hope you have had a great start to 2012 and that your Christmas period was filled with fun and a laughter. It does seem that Christmas was quite some time ago!

Many of you might have made New Years resolutions, and while I haven't made any huge resolutions, the one that I hope to use more of is these little resusable snack bags that I recently bought from here.

They are a great size for crackers, dried fruit or even a small sandwich - and it means less use of disposable zip lock bags. And they are quite attractive - always a bonus!

I have also been writing a bit of a list of things I would like to achieve this year - including a few changes that I will be making to the website over the next month - so stay tuned!

Friday, December 23, 2011

Product Review - Pura Lite Cream

Written by Kate Bullen, APD
I am hoping that yesterday’s trip to the supermarket was the last one before Christmas… and just wanted to share one more product review with you. I am making a raspberry and vanilla ice cream for Christmas dessert, and so gathered the ingredients today. I rarely buy cream, and when I do only ever buy the lite version – seriously no one needs the extra fat, and the taste difference is non existent. So, what is the difference you ask? My purchase was thickened cream, and here is the difference:

Pura Lite Thick Cream
796kJ/100ml
Pura Thickened Cream
1463kJ/100ml
Pura Double Thick Cream
1939kJ/100ml

In the ice cream recipe I was making I needed 600ml of thickened cream. So by choosing the lite cream I have saved 4002kJ by not choosing the standard thickened cream, or saved a whopping 6858kJ if I had chosen the double thick cream. 6858kJ is easily a day’s intake. And sure, I wouldn’t expect anyone to eat my entire ice cream, but you can see that the difference does start to add up. So, if you are at the supermarket and needing cream, choose a lite version. Your arteries and body will thank you!!

Merry Christmas everyone. Enjoy good food J

Monday, December 12, 2011

Recipe: Salmon Parcels with basil & lemon

Written by Kate Bullen, APD

Adapted from Delicious Magazine Dec 2011/Jan 2012

I made this for dinner last week – and even the kids ate it all up! So I thought I would share:

Serves 2 adults & 2 kids
Ingredients:
1 lemon, thinly sliced
1 capsicum, thinly sliced
2 punnets cherry tomatoes, halved
½ zucchini, thinly sliced (a mandoline is good for this)
½ cup basil leaves, plus extra to garnish
3 x 150g skinless, boneless salmon fillets
1 tbs olive oil
1 garlic clove, finely chopped
80ml dry white wine (I just used water in the kids version)
2 potatoes, chopped and roasted
1 sweet potato, chopped and roasted

Method:
1.      Preheat a bbq or non-stick pan to medium-high
2.      Cut 3 30cmx40cm pieces of foil and place on a work surface. Cut 3 30cmx40cm pieces of baking paper and place each piece of baking paper over a piece of foil.
3.      Divide the lemon slices, vegetables and basil among the pieces of baking paper.
4.      Season the salmon fillets with freshly ground black pepper and brush with a little olive oil.
5.      Sear the salmon on the hot bbq or pan for 30 seconds on each side
6.      Place a salmon fillet on top of each parcel. Divide the chopped garlic and wine (or water for kids!) among the parcels, then loosely fold the foil and paper to seal the parcels, leaving room for air to circulate.
7.      Place the salmon parcels, seam side up, on the bbq or pan and cook for around 6-8 minutes until the salmon is just cooked through.
8.      To serve, place each parcel on a plate and serve with potato and sweet potato. Add extra basil leaves to garnish. Enjoy!

Monday, November 28, 2011

Product Review - Nudie Juice

Written by Kate Bullen, APD

For my son’s 2nd birthday morning tea I purchased some juice – and thought it might make a good product review. I really don’t buy juice very often so firstly was a little bit shocked by the huge array of juices to choose from. I only looked in the chilled section – and that was overwhelming enough! I grabbed the Nudie Juice just because I know it is an Aussie company and I like to support local. J

At first glance I love that the bottle honestly states that in 2litres of juice there are 21 oranges. I guess this marketing goes 2 ways – some might think that is fantastic value for money, and then others (or maybe it is just me!) think – goodness – 21 oranges – that is A LOT! 

So let’s put this in perspective. In a 250ml cup of juice (and lets be honest, most people probably serve up more than 250ml), you will be getting the equivalent of 2.625 oranges and 425kj (which by the way is a lot less kilojoules than you would get from eating 2.625 whole oranges…). I don’t think many people would sit down and eat 2.625 oranges – but it is pretty easy to drink a cup of juice – and still feel hungry! So there must be a difference.


250ml Nudie Orange Juice
2.625 oranges (~160g each)
Energy
425kj
749kj
Fat total
Less than 1.0g
0.4g
Carbohydrate
22.5g
34.2g
Sugars
21.25g
34.2g
Dietary Fibre
Less than 1.0g
10.3g

And as the table above shows – fibre is the by far the biggest difference. Virtually nil fibre in the Nudie juice (because it is usually extracted during processing) but the whole oranges are a great source of fibre. Typically most peoples diet is lacking in fibre – so by choosing juice instead of whole fruit, your body is missing out on fibre which is important to help keep us full for longer and also helps keep our bowels regular (if you would like to read more about bowel movements, check this out).

So juice – totally understand that some people love their juice. Maybe just think about how often you have it and whether you could swap some for whole fruit and a glass of water. Boring? Well it may just help you reduce your risk of many diseases including heart disease, diabetes, cancer and even becoming overweight.

On a positive note – Nudie Juice has no artificial things added – which is definitely a plus, and another reason why I chose it in the first place.

Monday, November 21, 2011

My little boy turns 2

Written by Kate Bullen, APD

Just over a week ago my little baby boy turned 2. Sigh. I really don't know where the last 2 years went - they have just flown by!  We celebrated with a small joint morning tea with his 16 year old cousin - they are only a couple of days apart so well worth combining! Here is a selection of what we had to eat:

Fairy bread - I used wholemeal bread!
Cream cheese & herb dip with some vegetable sticks and crackers
White chocolate cupcakes (yep - totally indulgent!)
An enormous fruit platter - so good!
I forgot to get photos of a few other tasty treats that we had - chevups in mini bread rolls (which I totally borrowed from a beautiful little girls 1st birthday that we had been to the day before!), some meatballs, and of course.....

The birthday cake

And the inside:
My husband made the cake - it was very cool!

So there you go - a good mix of some easy, healthy and tasty snacks - combined with a couple of indulgent party snacks. Perhaps a bit of inspiration as we head into the festive season!

Wednesday, November 9, 2011

Recipe: The Humble Hamburger

Written by Kate Bullen, APD

It has been a while since I wrote a blog post - sorry to anyone who might have been missing them! Unfortunately had a chest infection, but am back and feeling much better!

Hamburgers are something that we make at home quite often. They are a great healthy meal, and fantastic meal that can be eaten earlier by the kids, and then a bit later by the adults. Also great as leftovers.

My husband has perfected the hamburger patty - it is all about the flavour. So here is our version of a burger patty, which was based on a recipe by Gordon Ramsay. You can halve the recipe because 1kg of beef does make a huge amount of burger patties!

Ingredients:
1kg minced beef
pepper
1/2 cup of garlic, chopped (I know this seems a lot - but it is all about the flavour!)
4 tablespoons sundried tomatoes, diced
2 finely chopped red onions (wear your sunnies to stop the tears!)
4 teaspoons dijon or honey mustard
2 teaspoons worcestershire sauce
4 teaspoons tomato sauce
1-2 egg yolks only

Mix up and make into hamburger patties. Grill in a non stick pan, or on the bbq.

We like to serve with avocado spread on toasted bread, caramelised onions, tomato, lettuce, rocket, grilled mushrooms, baby spinach, sliced beetroot, grated carrot and cucumber.

Enjoy!


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