Fruits

Fresh Fruit Spring Roll Ideas

Looking for a healthy snack which takes just minuets to prepare? Stock-up on fresh fruits and create these delicious spring rolls which are ideal for lunch, a quick snack, or even if you’re on-the-go.

RELATED: Rainbow Spring Rolls Recipe

Strawberry and mango

These delicious rolls are made from freshly sliced strawberries, mangoes, and served with a side of honey and lime dressing.

Fresh Fruit Spring Roll Ideas

Peach and avocado

Enjoy these delicious spring rolls which are so unique and tasty. Add a few greens such as baby spinach, rocket, and pistachio nuts along with the peach slices for a filling meal.

Fresh Fruit Spring Roll Ideas

Kiwi fruit, blackberry and Greek yoghurt

For extra flavour, add one teaspoon of Greek yoghurt into each spring roll and refrigerate until it sets. These are made from kiwi fruit, mango and blackberries.

Fresh Fruit Spring Roll Ideas

Melon and basil

Finely slice your melon, red cabbage and carrot then add some basil for truly fresh snack at any time of the day. Perfect for vegans!

Fresh Fruit Spring Roll Ideas

Mixed fruit rolls

If you can’t choose just two fruits, why not have them all? Strawberries, kiwi fruits, peaches, nectarines, and banana slices make for a tasty snack even the kids will enjoy. Serve with delicious ginger sauce for extra flavour.

Fresh Fruit Spring Roll Ideas

Images via The Kitchn, Feedly, The Emerging Foodie, Moms Recipe

Yummy and Healthy Afternoon Snacks

Do you ever feel that your healthy eating goes out the window by the time 3:30pm hits? This is usually the time of day when your blood sugar drops, and you crave something sweet and fast. Instead of snacking on high sugar and heavily processed foods, below are just a few quick snack recipes you can prepare to fight 3:30itis.

Strawberry chips

How did we not think of this ourselves? Strawberry chips are very easy to prepare and taste extremely delicious as well! Simply chop into small pieces then pop them into the oven at 180ºC, and cook for 10 minutes on each side.

Yummy and Healthy Afternoon Snacks

Smoothie

A smoothie is a great idea if you’re low on time, but still want to prepare something quick and easy to curb that afternoon slump. Throw in some of your favourite fruits and vegetables to create a filling drink which will tide you over until dinner. Don’t forget to add some yummy baby spinach, blueberries and banana for extra flavour and texture.

Yummy and Healthy Afternoon Snacks

Kale chips

Prepare this the night before and pack in an air-tight container if you’re constantly on the go. Kale chips are an extremely healthy option if you love the crunch of a chip (without the extra salt or guilt which comes along with it). Tear pieces of kale then pop them onto a lined tray, then into the oven for 175ºC for 10-15 minutes. Throw in some chopped strawberries or blueberries to bring a sweet taste to this often bitter dish.

Yummy and Healthy Afternoon Snacks

Crispy edamame

Green soybeans make for a delicious snack since they are packed with vitamins and minerals, and are perfect if you’re constantly moving around during the day. Sprinkle a little Parmesan cheese over the top for an extra kick of flavour, and enjoy with cold water and a slice of lemon to boost your metabolism. Pop into a zip-lock bag and carry them in your handbag for easy accessibility!

Yummy and Healthy Afternoon Snacks

What are some of your favourite afternoon snacks?

Images via This Beautiful Day Blog, Park City Foods, A Whisk and Two Wands, Wise Geek

Dieting Myths: Fact Vs Fiction

Have you ever received dodgy nutrition advice from a non-nutritionist? Say, from a well-meaning personal trainer, who should instead perhaps just stick to the gym? There’s a lot of misinformation out there when it comes to food intake for optimum weight loss. Here, acclaimed Sydney dietician/nutritionist and author Susie Burrell dispels some of these popular food dieting myths, separating fact from fiction for SHESAID readers.

Myth Bust No.1: You must avoid certain high-in-sugar fruits, such as bananas, citrus fruits and stone fruits, when trying to lose weight.

“While fruit does contain some sugar, no food in isolation will cause weight gain,” Susie says. “And consequently, including one to two pieces of fibre-rich fruit in your diet each day is no issue if the goal is weight loss. Some fruits, such as grapes and bananas (pictured below) have slightly more sugar than an apple or mandarin, but it is splitting hairs over a few extra grams that are not going to add any significant effect on weight loss results.”

Myth Bust No.2: Juices are better for you than actual fruit, when trying to shift those pesky kilos.

“I would argue no, for fruit juice in particular is a concentrated source of sugar,” Susie says. “For example, it takes three to four pieces of fruit to get a small volume of juice. Veggie juices are slightly different as vegetables generally have less sugar than fruits and hence can be made into a low-calorie drink which offers plenty of nutrients.”

Myth Bust No.3: Oats are too high in carbohydrates for breakfast for dieters.

“No, this is not true at all, oats are a nutritious wholegrain packed full of soluble fibre,” Susie says. “I encourage my clients to add 1 cup milk or Greek yoghurt to 2 tbsp of oats for a nutritionally balanced, low GI breakfast option.”

Myth Bust No.4: You must not eat carbs after 3pm if you’re trying to lose weight.

“Everyone needs carbs: controlled portions that link to your energy output. When it comes to the “no carbs after 3pm” myth, again it is the total amount of carbs consumed throughout the day that really counts to your waistline, rather than a specific time of day at which you mustn’t eat them.

Myth Bust No.5: All fat is bad for us.

“We actually all need 40-60g of the right mix of fats,” Susie says. “What is most important is getting the balance of fat right in our bodies. Moderate amounts of saturated fat from meats, chicken skin, full-fat dairy products, butter and takeaway foods should be consumed along with three to four servings of monounsaturated fats and polyunsaturated fats each day.

“Monounsaturated fat is found in foods such as avocados, almonds, cashews, peanuts and cooking oils made from plants or seeds such as sunflower, canola, soybean, olive, sesame and peanut oils. Meanwhile, polyunsaturated fat (omega-6) is found in foods such as fish, tahini (sesame seed spread), margarine, linseed (flaxseed), sunflower and safflower oil, pine nuts and brazil nuts.”

 Visit www.susieburrell.com.au.

Both images via www.pixabay.com.

food myths, dieting, carbs, fruits, good fats

Grilled Peach And Burrata Salad Recipe

Tired of having the same old, plain salad? Spice it up by trying out this grilled peach and burrata recipe, which is simple and easy to recreate. If peach isn’t in season, feel free to use another sweet fruit, which will also work just as well. Onto the recipe!

Ingredients

1 small red onion

1 tbsp olive oil

2 tsp balsamic vinegar

1/4 cup balsamic vinegar

1 tbsp brown sugar

2 peaches or nectarines (sliced in half, pitted)

1 tbsp olive oil

3 cups argula

1 ball burrata cheese

Method

  1. Prepare the caramelised onions by first heating the olive-oil over low heat. Spread them carefully in a single layer across the pan, and let them cook slowly for 20-30 minutes. When onions are brown, add a touch of the balsamic vinegar and cook for just a few more minutes. Then set aside.
  2. For the glaze, combine the balsamic vinegar and brown sugar into a saucepan over medium heat. As the mixture starts to simmer, turn down to a low heat and cook for 10 minutes before setting aside to cool down.
  3. Brush the peaches with olive oil, then heat up a pan over medium heat and sizzle until they are brown. This should only take a few minutes, then set aside.
  4. Layer the argula, peaches and caramelised onions to create the salad. Then slice the burrata into small pieces before adding the balsamic glaze.

Image and Recipe via Two Red Bowls

Tropical Oatmeal Smoothie Recipe

Sometimes a quick smoothie is ideal, especially if you don’t have much time allocated in the morning for breakfast. Not only is this recipe easy to memorise, but it is filled with lots of vitamins and minerals to keep your body full for longer. Customise with your favourite fruits and vegetables for a truly one-of-a-kind taste.

The oatmeal gives the entire smoothie some body, and will be perfect as a snack throughout the day or night. Sprinkle chia seeds, or LSA mix over the top for extra health benefits.

Ingredients

1 cup of your preferred milk

1/2 cup frozen strawberries

1/2 cup squeezed orange juice

1 banana, chopped

1 cup oatmeal

1 cup water

1/2 cup frozen blueberries

Instructions

  1. Pop in the oatmeal and milk and blend until the consistency is smooth – don’t worry if there are any lumps.
  2. Add the frozen banana and frozen fruits then blend together well before including the cup of water into the mixture. Feel free to add a handful of ice if you like your smoothie extra cold. Most blenders have an ice function which won’t ruin the blades.
  3. Then simply serve and enjoy! Recipe makes 2-4 servings.

Recipe and image via Adixie Lullaby, Blueberry Council

Juicing: The Path To Weight Loss Or Another Fad

Juicing can be an easy way to consume all your greens, but the large portions can lead you to put on weight instead of intending to take it off. Is it the easy path to weight loss, or just another fad that replaces food with drink?

Positive Benefits of Juicing

•      It is no lie that juicing allows you to get creative and come up with a variety of recipes, tailored to your needs. Green juices are especially trendy because they include many superfood additives that the body needs, including chia seeds, goji berries and coconut oil amongst others. You can also easily disguise vegetables such as celery, kale and spinach mixed with fruits for a child or picky eater.

•      Juices are a great alternative if you’re constantly on the go and just do not have time for a proper sit down meal. Remember, these are not a substitute for food, but are packed with vitamins, minerals and enzymes that are essential to good health, but are also found in a balanced healthy diet.

•      Social media identity Loni Jane Anthony caused outrage last year by posting her plant based diet on her Instagram account, which included consuming 20 bananas for breakfast, while she was pregnant. Despite sticking to a mainly plant and raw food diet, she delivered a healthy baby boy in March. She often posted pictures of food, juices and workout routine, which highlights how she kept her slim and toned physique.

Negatives of Juicing

•      Although juices are a great way to ingest a variety of vitamins and mineral essential to the body, there is always a possibility of going overboard. Fruits contain a large amount of sugar, albeit natural, that the body just does not constantly need. Having these juices too often will cause your blood sugar level to rise, like if you ate a chocolate bar. Too much of something is never a good option, so keep in mind that moderation is key and keep a close eye on portion control when you are making or buying these juices.

•      Even though juices are liquids, they can be quite pricey and cost the same or more than a meal itself. Buying juices on a daily basis will surely burn a hole in your pocket, and it’s probably best to buy the ingredients yourself and juice them at home if you are really serious about it.

•      Juicing machines are a great way to get creative and design your own personalised juice. Although these machines don’t come cheap, with a midrange option coming in at $300. Stick to using a blender if this commitment is too much of a price and time crunch.

•      Too much reliance on a juicing diet can slow down a healthy metabolism. Although juicing is often a high sugar, low calorie option, it results in phases of weight loss that don’t reflect a balanced diet.

To achieve this happy medium, simply remember that as with any other food or drink, moderation is the way to achieve a healthy body and mind. A vegetable should be at the foundation of every juice, and fruits should be added purely for taste or flavour. Then ask yourself the following question: Would I eat all this fruit if it wasn’t juiced? 

Image via halftimefit.com/blog/is-juicing-worth-it/

By Felicia Sapountzis

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