Tag Archives: nutrition

Healthy Hummingbird Cake

Healthy Hummingbird Cake - Not Your Typical Dietitian

I love makeovers. Before and after photos of people who lost weight, renovated their home got a new haircut. It’s so fun to share in the transformation. But the best makeover of all is when you can take one of your favourite unhealthy recipes and make it healthy! But hopefully in this case, you WON’T be able to taste the difference between before (unhealthy) and after (healthy) – I couldn’t!

All you get here is a 100% satisfying piece of cake – dense, moist,  and chewy. This is packed to the brim with good-for-you ingredients and filling too – so you won’t be tempted to have a second slice.

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5 ways to a healthier weekend

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You’ve worked hard all week. You got up early every morning to do your workout. You planned out your meals, you even prepared your breakfast and lunch the night before. You said no to the cake at the Friday morning tea at work. Heck you even had your super greens powder and lemon water upon waking even though you dry reach every time just thinking about the after taste. You did everything right this week. And now you feel you need to be rewarded for it this weekend. Don’t do it! You are undoing all the progress you made during the week and perhaps even taking a step back. If you’re tired of not reaching your fitness goal it’s time to have a good hard look at what you’re doing over the weekend, because it is probably the reason why you are not there yet. Here are a few easy tips that you can do this weekend to help you get closer to that goal you made at the beginning of this year. It’s not too late to reach that 2014 new years resolution! Continue reading

Healthier Malva Pudding

One of my most precious memories as a little girl was coming home from church, the house filled with aromas of the Sunday roast my mum had put in the oven that morning. The whole family sitting down for a long lunch with lots of laughter and jokes, us kids playing under the table and making fun of the mung beans in mum’s salad (little did I know about their nutritional value). The moment we were all waiting for finally came at the end of lunch and mum would reveal a perfectly baked Malva pudding from the oven. We could hardly wait for her to evenly divide it so that everyone had their fair share, and then of course with a big scoop of ice cream on top. Back then, you didn’t have dessert every night, you had a treat once a week. The desserts weren’t low fat, sugar-free, or gluten-free but man did they taste good!

Every now and then I will have a craving for this kind of pudding. If you’re South African (like me) or if you have any South African friends, I am sure they would’ve told you about this pudding before. It really is heavenly in taste, but unfortunately being laden with sugar, butter and cream, not so heavenly for your health. So here is my best recreation of a healthier version. Remember that any dessert, whether healthy or unhealthy, is still a treat and should only be enjoyed occasionally.

Healthier Malva Pudding - Not Your Typical Dietitian

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Rainbow Salad with Poached Chicken & Miso Dressing

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It has well and truly warmed up in Perth and we’re all in need of a good salad recipe to carry us from an easy pre-pared lunch to a balmy summers picnic dinner. This one looks as delicious as it tastes, and the miso dressing gives it an Asian infused flavour that will have you going back for seconds (without the guilt!). Give this one a go for your next evening dinner on the patio.

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Ingredients:

Salad –

2 large chicken breasts (poached and shredded)*
3 big handfuls of green leaves (I used baby beet leaves)
½ bunch roughly chopped fresh coriander
½ bunch roughly chopped fresh mint
1 handful microherbs (optional)
½ head broccoli cut into florets and lightly steamed
3 cups shredded cabbage
1 small yellow capsicum cut into strips
1 small red capsicum cut into strips
1 grated carrot
1 cob of sweet corn (kernels cut off the cob)
Juice from one lemon

* How to poach chicken: place the chicken breast in a saucepan, cover with water and bring to the boil. Simmer for 5 minutes, then remove from heat and leave to sit for another 10 minutes. Drain, cool, and finely slice or pull meat apart.

Dressing –

1/3 cup rice vinegar
2 tablespoons sesame oil
1 tablespoon miso paste (can be bought from health food stores)
3 cm piece fresh ginger, finely grated
1 clove garlic, fine grated

Method:

Combine all salad ingredients except the chicken. Coat the salad with the lemon juice. Combine all ingredients for the dressing in a small jar and shake vigorously until well combined. Coat the chicken with the miso dressing. Top the salad with chicken and serve with cooked quinoa and buckwheat mix.

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