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Tag Archives: food

Healthy snack options for mum and bub

The other day I was approached by one of my clients who has an 18 month old son, 4 teeth and is a fussy eater. She continued ”he eats a lot, but has the same food and I’m looking for snack/meal options which are fun, quick and easy to make, contain as little processed products as possible…and of course are healthy.”

Boy! Did I have a task set out for me. So after a lot of research, discussions with nutritionists and testing I have compiled a list together which should come in handy especially as we move into summer.

1. Tuna and corn wholemeal wraps

tuna and corn wraps

A healthy, minimally processed option which can be made in advanced. Ingredients: 1 tin tuna, tinned corn, wholemeal wraps. There is the option to add avocado for a little more of a creamy texture and healthy fat. Store in air tight container and enjoy for breakfast, lunch or a snack.

2. Stewed apples in cinnamon

stewed applesAn easy, quick and leave option great for kids and adults too. Only 3 ingredients – apples (I like the red ones), ground cinnamon or cinnamon sticks and water). Put in a pot and boil for at least 30 mins. These are a soft option for the little ones but great with oats in the morning for the big kids.

3. Wholemeal banana pancakes

banana pancakes

Once again, these can be made in advanced and are a great way to increase fruit into kids diet. Simply combine wholemeal flour, eggs, mashed banana (the more over ripe the better) and mix together. Add some maple syrup, fresh banana and strawberries and away you go!

4. Hummus with pita chips

Hummus with pita chips

There are few ways to go about this – either make the hummus yourself (chickpea based) or buy one. Obviously the better option would be to make it, but not everyone has a spare 30-40 mins to make it. If you do buy it, please read all the ingredients and make sure you know them before purchasing. If making it (YAY), be sure to make a large batch – this will save you time for the future but it also wont last long so best to make a lot. Make the pita chips with wholmeal bread and bake till crispy.

5. Apple dippers with peanut butter

Apple dippers with peanut butter

I’m not going to lie, I eat this – really because its easy and quick to make. SImply cut up apples (red or green) and dip into natural peanut butter (or favourite nut spread e.g. ABC, almond butter). Alternatively, if your sick of apples, try celery, carrot, cucumber or banana. Options great for little to no teeth which are soft and easy to consume.

6. Frozen homemade fruit pops

homemade fruit pops

This is the BEST option for summer and can be enjoyed but anyone of any age. I love this because it has no artificial colours, flavours or preservatives and it fresh and home-made. All you have to do is cut up your favourite fruit (kiwi, mango, rock-melon, blueberries, strawberries, apricots…anything) and combine with freshly squeezed watermelon or pineapple juice. Now when I say freshly squeezed, I mean you purchase the fruit and juice it yourself NO BOTTLED PRODUCTS. Combine all in ice-pop containers and freeze overnight. The next day you’ll wake up to heavenly, ice cold, healthy bliss!

I hope this has passed all areas and give options for adults as well as kids to enjoy! All of these can be made in advanced and use fresh, healthy ingredients.

Enjoy your food and positive eating habits and pass this onto your children!

Any questions please ask below!

Yours in health and happiness,

Laura

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Healthy Peanut Butter Protein Balls

For those of you who love peanut butter, protein and chocolate, I have you covered. What’s more is that these little beauties are HEALTHY!

COOKING TIME: 2 hours (includes resting)

EXPENSE: cheap – should cost you no more than $30

TASTE: delicious

 photo 3 (8)

 

INGREDIENTS:

Peanut base –

  • 2 cups of almond meal (I find this is sometimes quite expensive so I make my own with almonds in a blender until a powdery consistency)
  • 1 tub (375g) natural peanut butter [please check that the ONLY ingredient is peanuts]
  • 1/2 cup organic stevia
  • 2 tablespoons honey (if you have a sweet tooth)
  • 3 scoops (or however many desired) chocolate whey protein powder
  • photo 1 (6)

Chocolate coating –

  • 1 cup reduced salt butter
  • 1 cup organic cocao powder
  • 1/2 cup organic stevia

STEPS:

  1. Add almond meal and peanut butter together into a large bowl. When mixing, make sure the consistency is quite dense and not watery
  2. Add protein powder, stevia and mix ingredients together
  3. Finally, add honey to the mix. This is only included if you have a sweet craving or if the mixture needs more glue to bind everything together
  4. Line a baking tray with grease proof paper and roll balls no bigger than a 20c piece. It should make around 35 balls depending on size.
  5. Place in fridge for 1 hour until firm
  6. After an hour has passed, you can start making your chocolate coating. Add butter and cocao powder to a saucepan on low-medium heat. Stir slowly until all blended well then add stevia for sweetness.
  7. Remove peanut base from fridge and roll in chocolate coating
  8. Place back in fridge to firm up

photo 2 (4)

 

These can be consumed post exercise due to their high protein content and fat (good healthy fats) or as an afternoon snack then glycemic index may be low.

Let me know how you go with these bad boys – they are a sure crowd pleaser!

 

Yours in health and happiness,

Laura

Food Intolerance – Gluten and Dairy

After finding out that one of my clients had a gluten/dairy intolerance, it made me question my own knowledge about nutrition.
I have done my own research into this topic and it has surprised me how much I didn’t know!

know your nutrients

What is gluten?
Gluten is a protein found in wheat, rye, barley and some brands of oats. It is what helps ingredients ”bind” or stick together. It is found in a bunch of different foods including bread, cereals, pasta, crackers etc….

What is dairy?
Most milk based products which come from some form of animal e.g. cow, sheep. It is found in cheese, milk, some yoghurt, butter etc..

Foods to avoid:

  • The obvious ones – anything that has gluten or dairy listed in the ingredients e.g. wheat, cows milk, barley, rye etc…
  • Cows milk, cheese (cheddar, cottage, mozzarella), whey (some protein powders), yoghurt
  • Watch for cross over contamination e.g. when cooking with same knives, spoons, chopping boards. This obviously depends on how sensitive you are

Alternatives or options which are DF and/or GF:

  • Fresh fruit and veg – cant go wrong with either of these two options. Try pick options which are seasonal and fresh
  • Dairy free options for milk include almond, coconut, rice or soy (although I am not the strongest believe in soy products)
  • Health food store/isle – most places now include GF options when cooking cakes, muffins, cookies etc… just be sure to look at the ingredients before purchasing
  • Coconut flour – a great ingredient which I use often for baking banana bread, making schnitzel, pancakes
  • Smoothies – these can be made DF with fresh fruit and/or veg. Maybe add a little honey for sweetness
  • Nuts – a great idea for a snack whilst on the go. Maybe have a look into making your own GF museli bars
  • Amaranth, buckwheat, quinoa, and rice as options to cook with as a side dish or part of a main meal

Tips when finding out you have one or both of the above intolerances:

1. Be calm – although it may seem stressful and you may have to adjust your eating habits, always remember there are people out there who may be going through the same thing
2. Talk about it – discuss options with family, friends, or even people on blogs who can offer advice or experience
3. Research – the more knowledge you have about the topic is KEY! Always read the back of products (when packaged) and if you do not know an ingredient, best bet is to leave it and try something else.
4. Branch out – this will challenge you, but it also gives you the opportunity to branch out and challenge your taste buds.
5. Be organised – this extends as far as eating out. Make sure you carry a list of options when grocery shopping and always be prepared when cooking meals. When eating out, most places will offer something that is GF or DF, but if you are worried peruse the menu or even call up ahead of time. This allows YOU to sit in control.

 

Any further questions, please ask!

I’ll do my best to continue doing research on other food intolerances, but if anyone has anything specific don’t be afraid to ask.

Also don’t forget to follow my instagram: ljm_healthandfitness and my facebook page https://www.facebook.com/LauraMajewskiSportScientist

 

Yours in health, happiness and intolerance(s),

Laura x