Crazy about Cheese?

The key to choosing a cheese is to see how low fat you can go with out compromising the taste.

Best choices for

• Feta - Australian Gold Reduced Fat Feta
• Cream Cheese - Kraft Extra Light Philadelphia Cream Cheese
• Swiss - Mainland Swiss
• Tasty - Bega So Extra Light Tasty
• Brie and Camembert - Tasmanian Heritage Camembert
• Parmesan - Mil Lel Extra Aged Parmesan
• Mozzarella - Coles Lite Mozzarella
• Slices - Kraft singles 97% fat free
• Cottage cheese is made from skim milk and is naturally a low-fat cheese - look at the sugar content.

Chia Seeds

These tiny seeds are available in two varieties - black and white.  Both offer similar nutrtional benefits.

Chia seeds are a great plant source of Omega 3, which has an important role to play in heart health.

Chia seeds are also a good source of protein, fibre, calcium, magnesium and phosphorus.  They are also high in antioxidants.

Chia seeds have a pleasant and mild nutty taste.

Daily recommended serve is 15grams or 1 level tablespoon.

Sprinkle on  top of your breakfast cereal, add to muffin mix or baking or even sprinkle on your salad.

Chia seeds are gluten free.

There is no easy way to lose body fat. 

 It's about a permanent committment to lifestyle changes.

Glucosamine for joint health

Women weighing between 55-90kg should take 1500mg of glucosamine with 1200mg of chondroitin.  Take daily with food.  The effectiveness of glucosamine is enhanced if you also take Vitamin C - 500mg per day.

Sports nutrition studies show that active people don’t perform their best and have trouble building muscle and producing oxygen carrying red blood cells when they’re low in B vitamins like B6 , B12, folate, and riboflavin. 

So be sure to fill up on vitamin B dense foods such as dark green leafy vegetables, fish and shellfish, legumes, whole grains and low- fat dairy.

Curried Quinoa Salad

In a non stick fry pan over medium heat, roast 90g quinoa for 5 mins or until fragrant and begins to pop.
In a small saucepan bring 250ml water to boil.
Add the roasted quinoa with pinch of salt, cover and simmer over med heat for 15 mins or until water has absorbed.

Scoop quinoa into a bowl to cool.

In the same non stick frypan heat 1 tablespoon of oil over med heat, cook the 2tbls chopped shallots, cook 3mins or until soft.  Stir in 1/2 to 1 teaspoon curry powder to taste, stir for another 2 mins. Remove heat and put aside.

In small bowl, whisk together 2 teaspoon olive oil, 1 tablespoon lemon juice, 1/2 teaspoon dijon mustard, salt and pepper and pour over the quinoa. 

Stir in 1 small carrot, finely chopped (or grated)
1/4 red capsicum finely chopped
4 dried apricots chopped
3-4 cashews chopped
1 spring onion chopped and
2 teaspoon fresh parsley chopped.

Mix and serve

Non vegetarian version - add few slices of grilled chicken

Salad Dressing Recipes

No Oil Dressing

1/2 cup red wine vinegar

juice of 1 lemon or lime

2 garlic cloves, finely chopped

freshly ground pepper

40 calories

Mock Sour Cream Dressing

1/2 cup ricotta cheese

50g low-fat yoghurt

chives, chopped

parsley or mint if desire

240calories

Raspberry Vinaigrette

2 teaspoon raspberry vinegar

1 teaspoon lime juice

1/2 teaspoon dijon mustard

1 tablespoon olive oil

2 tablespoons coarsely chopped pecan nuts

300 calories

Hazelnut Dressing

1 tablespoon light olive oil

1 tablespoon balsamic vinegar

2 teaspoon water

2 tablespoons coarsely chopped roasted hazelnuts

1/2 teaspoon ground ginger

1/2 teaspoon honey

300 calories