Avocado, Sweetcorn & Tomato Salsa Salad Cups

This colourful dish is ideal for school lunches. Ingredients 3 sweetcorn cobs, husks and silks removed 2 ripe avocados, halved 1 tbs lemon juice 350g tomato medley, halved ½ cup mild tomato salsa sauce ½ medium Iceberg lettuce, shredded Coriander leaves and corn chips, to serve Method STEP 1 Place corn in a microwave safe container, cover, and microwave on high for 4 minutes. Uncover and set aside for a few minutes to cool. Slice off the kernels and set aside. STEP 2 Spoon avocado flesh into a bowl. Drizzle with lemon juice and season with salt and pepper. Mash until just smooth. Set aside. Combine tomato medley and tomato salsa sauce in a bowl. Set aside. STEP 3 To assemble the salads, layer the lettuce, sweetcorn, tomato mixture and avocado into serving cups. Top each with a coriander leaf and serve with corn chips. Tips    Stock up the Fresh Ingredients from QE Food Stores

Veggie & Chicken Noodle Soup

Serves: 4 Ingredients 6 cups chicken stock 300g chicken breast fillets, halved lengthways 2 tbs olive oil 1 medium onion, finely chopped 2 celery sticks, chopped 2 medium carrots, peeled and chopped 1 medium Desiree potato, peeled and chopped 1 medium parsnip, peeled and chopped 1⁄3 cup broken dried spaghetti Method STEP 1 Heat 1 cup stock in a large saucepan over medium heat until simmering. Add chicken, cover and simmer for 3-4 minutes on each side or until just cooked through. Transfer chicken to a plate. Pour stock into a heatproof jug and set aside. Wipe saucepan with paper towel. STEP 2 Heat oil in the saucepan over medium heat. Add onion and cook, stirring occasionally, for 3 minutes until tender. Add celery, carrots, potato and parsnip and cook, stirring occasionally, for 5 minutes. STEP 3 Stir in reserved and remaining 5 cups stock. Cover and cook, stirring occasionally, over medium-low heat for 25 minutes or until vegetables are just tender. Stir in spaghetti, season with salt and pepper. Simmer, stirring occasionally, for 10 minutes or until spaghetti is tender. Shred chicken and stir into soup then simmer for 2 minutes. Ladle into bowls and serve. Tips    Stock up the Fresh Ingredients from QE Food Stores

Creamy Broccoli, Mushroom & Chicken Bake

Creamy-Broccoli,-Mushroom-&-Chicken-Bake-july-2024-post 2

Serves: 4 Ingredients 500g broccoli, cut into small florets, stalks finely chopped 6 (about 1kg) free-range chicken thigh fillets, trimmed 150g button mushrooms, sliced 2 green onions (shallots), trimmed and thinly sliced 75g butter, chopped 1/3 cup plain flour 2 cups milk (not skim) 1 cup reduced salt chicken stock 1½ cups grated cheddar cheese 1 cup fresh coarse torn breadcrumbs Method Blanch the Broccoli: Bring a medium saucepan of water to a boil over high heat. Add the broccoli and cook for 1 minute until vibrant. Drain, refresh the broccoli in cold water, and set aside to dry. Prepare the Bake: Preheat your oven to 180°C/160°C fan-forced. Arrange the broccoli, chicken, mushrooms, and green onions in a large, greased baking pan (about 8-10 cups capacity). Set it aside. Make the Cheese Sauce: Dry the saucepan used for the broccoli. Add butter to the pan and heat over medium-low until bubbling. Add garlic and cook for 30 seconds. Add flour and stir constantly for 2 minutes until frothy. Reduce heat to low, and gradually whisk in milk and chicken stock. Cook, stirring, for 4-5 minutes until the sauce boils and thickens. Stir in 1 cup of grated cheese and season to taste. Assemble and Bake: Pour the cheese sauce over the broccoli mixture. Scatter over breadcrumbs and the remaining ½ cup cheese. Bake for 35-40 minutes or until the chicken is just cooked through and the sauce is bubbling. Tips    Stock up the Fresh Ingredients from QE Food Stores

French Toast w Berries

Serves: 4 Ingredients 4 QE free range eggs 8 slices white sourdough bread 1 cup Barambah full cream milk 2 tbsp caster sugar 2 tsp vanilla extract ½ tsp ground cinnamon 2 tbsp butter Method Whisk eggs, cinnamon, vanilla extract, sugar and milk together until combined. Dip 2 slices of bread into the egg mixture for about 10 seconds until fully covered. Heat ¼ of the butter in a pan over medium heat. When it has melted, add the 2 egg covered slices of bread into the pan. Allow it to brown for about 2 ½ minutes on each side. Remove from the pan. Repeat steps 2 and 3 until all the bread is cooked. Tips Dust with icing sugar and a drizzle of maple syrup for a sweet finish. Serve with fresh berries and natural yoghurt

Very Berry Pancakes

Serves 1 Ingredients Greens original pancake mix 2 tsp butter Maple syrup Fresh berries Method Prepare the pancake mix as per the instructions on the bottle. On low-medium heat, grease a pan with butter. Pour in the pancake mix slowly for 3 seconds. Repeat this for 3 pancakes or as many as you prefer. Cook for 1 ½ minutes on each side or until golden brown. Take out the pancakes and top with fresh berries and maple syrup to your preference. Tips Place a bowl or a cookie cutter over the cooked pancakes one at a time, and trim the outer edges to make perfectly symmetrical pancakes. Dust with icing sugar for a sweet finish.   NUTRITION INFORMATION Servings per package: 1 Serving size: 138 g Average Quantity per Serving Average Quantity per 100 g Energy 346 kJ 251 kJ Protein 0.6 g 0.4 g Fat, total 4.9 g 3.6 g – saturated 3.3 g 2.4 g Carbohydrate 9.1 g 6.6 g – sugars 5.2 g 3.8 g Sodium 50 mg 36 mg  

Choc-nana Porridge

Serves 1 Ingredients 40g rolled oats ¾ cup milk (180ml) 1 banana, mashed 1 tsp cocoa powder Method Add oats and milk into a saucepan on medium-high heat and bring to a boil. Use a wooden spoon to stir it regularly. Reduce the heat to low and let it simmer. Continue stirring so the porridge does not burn. After 2 minutes, the porridge should be cooked. Mix in the banana and cocoa powder and serve. Tips If you don’t have a saucepan/stovetop available, microwave the oats and milk on HIGH for 2.5 minutes in a microwavable bowl. For a thinner consistency, add a splash of milk after cooking. Mashing a whole banana with a fork is easier than mashing chopped banana. Extra toppings: berries, peanut butter, shredded coconut, nuts, dried fruit, kiwi, dragon fruit, ground cinnamon, honey, maple syrup, chia seeds, LSA mix.   NUTRITION INFORMATION Servings per package: 1 Serving size: 255 g Average Quantity per Serving Average Quantity per 100 g Energy 2090 kJ 819 kJ Protein 19.8 g 7.8 g Fat, total 17.1 g 6.7 g – saturated 8.3 g 3.2 g Carbohydrate 62.2 g 24.4 g – sugars 28.4 g 11.1 g Sodium 124 mg 49 mg  

The Best Pantry Staples For Healthy Eating

Behind every nutritious diet is an even better pantry. Nutritionist Kathleen Alleaume shares the top pantry staples to add to your shopping list. Does your pantry need a makeover? If your pantry is packed to the brim or harboring items that have passed their use by date, then it’s time to whip your pantry into shape. Whilst pantries come in all different shapes and sizes, what matters most is that you can easily identify what it contains. Not only will having an organized pantry save you from buying groceries that you already have hidden amongst the stash, but provide the foundations for a variety of meals that can be adapted and played with using whatever fresh produce you have. Consider filling your pantry within the following categories: Whole grains From breakfast cereals to flours, rice and pasta, whole grains are a must for sustenance. Fibre-packed to fill you for longer, the grain family can be used in everything from baked blueberry muffins to quinoa poke bowls, to stir-fry bases (and don’t forget the simple avo on sourdough bread). Where possible, make the switch to whole grain varieties: Brown rice whole wheat pasta barley rolled oats wholemeal, buckwheat or spelt flour Canned goods These convenient, budget-friendly go-tos can also be nutritious ones. You can have beans or legumes for plant-based protein, canned fish for omega-3 fats and canned tomatoes for added veggies . Mix it up by introducing lentils to your Bolognese for meatless Mondays or red or black kidney beans for Taco Tuesdays. Lentils Tomatoes Corn Black beans Chickpeas Three bean mix Tuna Sardines Salmon Herbs and spices Ensure your meals are never boring by having long-lasting herbs and spices on shelf. Look beyond the salt and pepper shaker and stock up on a variety to add that extra burst of flavour to any meal without going too heavy on the salt. Oregano Chili Coriander Cumin Thyme Cinnamon paprika. Garam masala Curry powder Snack foods When you’re feeling peckish between meals, having bite-sized and convenience snacks at your fingertips is key to sticking with healthy lifestyle habits. Dried fruit can satisfy that afternoon sweet craving and when paired with a handful of nuts makes a balanced snack filled with healthy fats, fibre and a variety of vitamins and minerals. Nuts or seeds and nut butters can also be added to your breakfast, smoothies, salads or wholegrain crackers, or sprinkle them over stir-fries. Qe has a great range of organic nuts to choose from also! Whole grain or multigrain crackers Almonds Pepitas Chia seeds Cashews Macadamias Dried apricots Medjool dates Sultanas Oils and condiments If I had to choose one oil, it would be extra virgin olive oil. It can be used for just about anything (including frying) and has proven heart health benefits. However, you may prefer to experiment with other healthy oils like avocado or macadamia for baking or drizzling. As for condiments, handy staples include apple cider vinegar, salt-reduced tamari or soy sauce, fish sauce, mustard, honey, maple syrup or jams made with real fruit. For speedy mid-week dinners, try salsas or tossing curry powders or pastes through your stir-fry’s, curries or casseroles. As always, the fewer ingredients the better and QE condiments are only filled with natural ingredients.   Extra virgin olive oil Avocado oil Macadamia oil Apple cider vinegar Honey Maple syrup Jam made with real fruit Salsa Curry powder Fish sauce Tamari sauce soy sauce Kathleen Alleaume (MSc) is a nutritionist and founder of The Right Balance  

Simple Steps To Successful Meal Planning

Meal planning isn’t just for the organized. With the right approach, it can help to ease decision fatigue, save you money, keep you on a healthy track and decrease food waste. Here are 3 steps to meal plan success. Step 1: Start with a base Most meals contain a source of carbohydrates, protein and vegetables or fruit. In most cases, the base is a grain, preferably a whole grain variety. Grains and cereals such as long-grain rice, rolled oats, quinoa and flour-based products like sourdough bread and pasta are among the most underrated pantry items. Fibre-packed to fill you for longer, Dietary Guidelines recommend including a minimum of 3 serves a day. What does a serve look like? 1 serve is equal to: 1 slice of wholegrain bread ¾ cup of whole grain breakfast cereal ½ cup cooked porridge ½ cup cooked wholegrain pasta, rice or noodles. Top tip: A great way to set yourself up for the week is to make a big pot of grains in the beginning of the week and then repurpose for a variety of meals. One night you might use already cooked brown rice in a stir-fry, then use leftover rice with canned tuna or salmon the next day for lunch. A scoop of grains also goes great in a poke bowl or vegan wraps. Step 2: Choose a protein Covering everything from chickpeas, canned fish to lentils and beans, these pantry items are a meal-preppers best friend. Add them to your salads or whole grain base for a super-quick and satisfying lunch. As for fresh sources, vary between red meat one night, chicken the next, and don’t forget protein-rich fish, eggs, nuts, tofu and dairy. Top tip: To keep things interesting, vary your protein prep. For example, you can blend beans or lentils, add some spices and a binder like egg and bake them to make veggie burgers. You can also blend beans or lentils with some extra virgin olive oil, lemon and garlic and make a protein packed dip or filling for a burrito. Consider switching up your sauces or marinades you generally use for chicken, red meat and fish in order to get a completely different dish. Experiment with a variety of herbs and spices for a twist on rubs, and make the most out of condiments like mustard, teriyaki or balsamic for a DIY dressing that can store in the fridge for up to 5 days. Step 3: Fruit and veggie power We all know we should be eating a minimum of 5 servings of veggies and 2 pieces of fruit every day. As for veggies, there are so many ways to enjoy them. The easiest and fastest way is to eat them raw which is great for snacking, but you can also sauté, roast or steam them and then repurpose them throughout the week. Fruit is a little easier to get into our diets, especially on-the-go. You can always grab an apple or banana on the way to work or throw some berries in your breakfast. Fruit also makes an excellent dessert and a great addition to salads. Top tip: Taste the rainbow and choose fruit and veggies of every kind and colour to get a wide variety of antioxidants. As always, shop for in-season to bang the best bang for your nutrition buck. Putting it all together Whether you’re planning breakfast, lunch or dinner, creating a balanced meal is key to ensuring that you are nourished, satisfied, and energized. So now you know the steps, think of meal planning like ticking a box. At every meal include a source of carbohydrate (step 1), a source of protein (step 2); and variety of a vegetables or fruit (step 3). Want to keep your portions in check? Fill your half your plate with vegetables or fruit, a quarter of your plate with a source of protein and the remaining quarter with wholegrains. Too see a variety of nutritionist-approved meal plans please become a friend of QE to access it and much more! Click Here Kathleen Alleaume (MSc) is a nutritionist and founder of The Right Balance  

Plant-Based Eating: What’s In It For You?

Plant-based eating is no new fad – still it continues to gather a healthy following. With a focus on whole foods, it’s easy to see what all the fuss is about. What is a plant-based diet? Plant-based eating is a celebration of nature’s kitchen. More flexible than veganism and more diverse than a plate full of kale, it focuses on foods that are minimally processed. With proven health benefits and support for environmental sustainability, there’s little doubt that most of us could benefit from the inclusion of more plant foods in our diet. The Power of Plants Plant-based foods contain certain nutrients that can’t be replicated by supplements or even animal products. Their unique combination of heart-healthy fats, fibre, protein, phytonutrients and quality carbohydrates gives your body a nutrition boost straight from nature itself. If you think plant-based eating sounds bland, think again! Plant-forward eating can still mean eating from the five food groups. However, unlike vegan or vegetarianism, which are typically defined by which foods you can’t eat, plant-based diets are defined by what you can eat — lots of plants! This means eating predominantly veggies, fruits, legumes, whole grains, nuts and seeds, tofu, olive oil, and moderate amounts of animal products and minimal refined foods. Staying healthy on a plant-based diet Keeping moderate amounts of meat and poultry, seafood, eggs and dairy products, if you choose to eat them, ensures you’re getting added nutrients such as highly absorbed iron, vitamin B12, omega-3 fats and bone-strengthening calcium – nutrients which may fall short if eating plants alone. Due to the flexi nature of plant-based diets, some followers refer to their diet as “flexitarian” (a combination of the words ‘flexible’ and ‘vegetarian’), meaning you can still reap the benefits of eating predominantly plants without having to completely shun meat and animal products. Meatless Monday, anyone? Your guide to going more green Here are some simple ways to get started with a plant-based die   Start your day right: Include whole grains such as rolled oats, high-fibre muesli or multigrain sourdough with avocado and mushrooms. Add some seeds, nuts or fruit to top it off. Eat a rainbow: If half your plate is made up of plants, then you’re on the right track. Aim for variety – the more colourful the better. For more nutrition bang for your buck, shop for seasonal produce https://www.qefoodstores.com.au/whatsinseason/ Sensible snacks: Enjoy crunchy veggies or whole grain crackers with hummus, salsa or guacamole, or crunch on some walnuts, almonds, macadamias, or cashews. Nuts deliver a huge hit of protein, fibre and heart-healthy fats. Sprinkle them through your salads and stir-frys or add a dollop of nut butters to smoothies. Quality carbs: Plant-based doesn’t mean carb-free. It simply comes down to making smart carb choices. Swap out refined starches for sweet potatoes, rolled oats, barley, amaranth, buckwheat, brown rice, millet or corn to give you a sustainable source of fuel. Plus, whole grain sources of carbs contain fibre to feed the beneficial gut bacteria to help support your immunity and bolster mood. Become a keen bean: They’re full of protein, fibre and have minimal artery-clogging fat. From chickpeas to kidney beans, black beans to butter beans, they’re a cost-effective meat substitute and nutritious addition to your plant repertoire. Make meat your side piece: Reduce your portions and think of meat more as a garnish. Focus on beans, whole grains, tofu or veggies and get creative with salads. Find friendly fats: Your body needs fat to function. Seek out healthy kinds like olives, olive oil, nuts, and nut butters, seeds and avocados. QE has a great range of natural nut butters as shown below. QE has a tasty collection of plant-based recipes and products to get you started. Smashed avocado on toast Vegan Tacos with apple slaw Poached pears with cashew cream Author: Kathleen Alleaume is a nutritionist, health writer and recipe developer.