Susie-oneill

Susie O’Neill’s Top 5 Healthy Eating Tips

Thinking salad but craving pizza? Trust ex-Olympic swimmer and mum-of-two Susie O’Neill to motivate us to start eating healthy and ditch the junk food for good.

1. Fabulous fruit
The more brightly coloured your fruit is, the more full to the brim it is with antioxidants. Fruit is the perfect dessert option any night of the week!

2. The rule of fat
Trying to cut down the fats in your meal? As a rule when using fats and oils in your cooking, stick to one teaspoon of fat/oil per person that the meal will feed.

3. No more skipping breakfast!
Research shows that skipping breakfast is bad for our waistlines. Studies show that people who eat breakfast are generally a lighter weight, and find it easier to keep weight off. So tuck into a healthy brekkie of porridge, wholegrain toast, or cereal (with reduced fat milk).

4. Hunger = over-eating
Going hungry for too long can lead to over-eating. Take the edge off your appetite with a handful of unsalted nuts or some wholegrain crackers with salsa or low-fat hummus dips.

5. Portion control is your friend
How much you eat is really important when you’re trying to balance your energy in with your energy out. Keep portion sizes reasonable planning how many servings a meal will make and putting leftovers in the fridge for lunch.

Visit Together Counts for more tips from Susie as well as healthy meal ideas.

What are some of your favourite healthy summer recipes?

January 14, 2014

Soft Prawn Tacos Recipe

Ex-Olympic swimmer and mother-of-two, Susie O’Neill shares her favourite summer recipes as part of the Together Counts initiative, an online resource encouraging Australian families to lead healthier, active lifestyles.

These prawn tacos are light and fresh and perfect for a warm day, plus they’re ready in under 30 minutes, making them one of the best after-work quick dinner ideas.

Preparation time: 20 mins
Cooking time: 5 mins

Makes 10 tacos

Ingredients

1 x soft taco kit (kit includes 10 soft tacos and taco spice mix)
500g peeled green prawns, leaving tails attached
1 tablespoon olive oil
1/8 green cabbage, shredded
4 radish, thinly sliced
1 cup fresh coriander leaves
1 avocado
2 limes, halved

Method

1. Toss prawns in spice mix to coat. Heat oil in a frying pan and cook prawns for 2 minutes or until pink. Combine cabbage, radishes, coriander to create a salad. Mash avocado with juice of half a lime.

2. Warm soft tacos according to pack directions.

3. Build your own soft tacos, spread with avocado, top with cabbage salad and spicy prawns, and enjoy with a squeeze of lime.

What are your favourite quick summer recipes?

December 18, 2013

Chicken Breast Recipes: Chicken, Chive and Corn Fritters

We’re always looking for delicious chicken breast recipes so couldn’t wait to share this tasty chicken, chive and corn fritters recipe from ex-Olympic swimmer and mother-of-two Susie O’Neill. The sweetness of the corn pairs well with another colourful vegetable, avocado, and is guaranteed to satisfy a hungry family!

Preparation time: 15mins
Cooking time: 15mins

Serves 4

Ingredients

300g chicken breast fillets, trimmed
2 eggs
1/4 cup chopped chives
1 cup no added salt corn kernels
1/4 cup self-raising flour
20g (1 tablespoon) polyunsaturated margarine, melted
2 tablespoons reduced fat milk
½ cup no added salt corn kernels
1 cup halved grape tomatoes
1 small avocado, sliced
1 tablespoon chopped chives, extra
1 cup baby rocket leaves

Dipping sauce
1/4 cup no-fat plain yoghurt
1 tablespoon chopped chives

Method

1. Slice the chicken breast in half through the centre horizontally. Cook the chicken in a large non-stick frying pan over a medium heat until golden and cooked, 2-3 minutes on each side. Remove pan from the heat and cover to rest.

2. Whisk eggs in a mixing bowl and mix in chives, corn, flour, melted polyunsaturated margarine and milk. Shred the chicken and add to the mixture. Using half the fritter mixture, spoon four even fritters into the pan and cook over a medium heat for 3-4 minutes on each side until golden and cooked. Keep warm. Cook the remaining fritters as with the first four.
3. Create a side salad by combining corn kernels, tomatoes, avocado, extra chives and rocket.

4. Mix yoghurt and chives to create a delicious dipping sauce.

5. Serve fritters hot with the side salad and yoghurt and chive sauce.

Tip: Add a fresh lime wedge for some zing.

Visit Together Counts where Susie speaks about how to balance meals during the week, maintaining active lifestyles and her favourite recipes to achieve this.

Inspire us – what’s your favourite way of using chicken breasts?

September 8, 2013

Easy Lamb Recipes: Tzatziki Lamb Salad

Spring means lamb and what better way to serve it for an easy dinner idea than in this lamb and mint salad by ex-Olympic swimmer Susie O’Neill.

The mother-of-two shares one of her favourite spring recipes alongside Together Counts, an online resource encouraging Australian families to lead healthier, active lifestyles.

Lamb and mint is a classic flavour combo, and topped with the tzatziki dressing and served with Lebanese crispbread, this will be one of your favourite spring lamb recipes. Leftovers make a great lunch, too.

Preparation time: 15mins
Cooking time: 15mins

Serves 4

Ingredients

2 tablespoons chopped cucumber
2/3 cup no fat plain yoghurt
1 small clove garlic
1 tablespoon shredded mint
500g lamb fillet, trimmed of visible fat
20g (1 tablespoon) polyunsaturated margarine
1 cup mixed salad leaves
½ cup shredded mint leaves
4 Roma tomatoes, quartered
20g (1 tablespoon) polyunsaturated margarine
1 x 100g piece Lebanese Bread

1. Create the tzatziki dressing by combining cucumber, yoghurt, garlic and mint and refrigerate until required.

2. Heat polyunsaturated margarine in a non-stick frying pan over a medium heat and cook the lamb until brown all over, 3-5 minutes. Remove pan from the heat and cover to rest the lamb.

3. Combine the mixed salad leaves, mint and tomatoes.

4. To cook the crisp bread, preheat oven to 180°C. Heat a baking tray on the middle shelf of the oven. Cut bread into eight even pieces. Spread bread with polyunsaturated margarine and place on the heated baking tray. Bake for 8-10 minutes until crisp and golden.

5. To serve, slice lamb and plate with salad. Drizzle tzatziki over the top of the salad and serve crispbread on the side.

Tips:

* Tomatoes may be roasted with garlic cloves and used instead of fresh tomatoes.

* Sprinkle dukkah on bread before toasting for more flavour.

What’s your favourite spring lamb recipe?

September 4, 2013