6 minute read
MPK Autumn Recipes 2024
from MPK Autumn 2024
By Linda Martinucci
Sugar and our health
Most people have heard the advice that we should limit added sugar intake to less than 6 teaspoons per day but do you know why it’s important?
Last year the prestigious British Medical Journal published an umbrella review on “Dietary sugar consumption and health” which looked at over 8000 unique articles, systematic reviews and current research*. The authors found that eating a diet high in sugar, particularly fructose, had harmful associations with many hormonal and metabolic outcomes including:
- Changes in body mass in children
- Obesity both in children and adults
- Metabolic syndrome
- Type 2 diabetes
- Tooth decay
- Non-alcoholic fatty liver disease
- Heart disease and hypertension
So how much sugar should we be consuming?
Recent studies have found that the average Australian consumes 11 teaspoons of added sugar per day which isn’t surprising given that added sugar in drinks alone has risen 36% globally. Current recommendations suggest no more than 6 teaspoons per day should be consumed and limiting sugar sweetened drinks to less than one serving per week.
Sugar and children
Starting young is key to setting children up for a lifetime of good habits. It can be challenging to control the amount of sugary food and drink consumed outside the house but it can be controlled at home. Offering water at all times for thirst is a good start remembering that juice is full of fructose (sugar) and often has added sugars also.
A fun activity for kids parties
All our products are designed to be the healthier alternative, free of added sugars and artificially made ingredients. Kids love making our “hug in a mug” mug cakes as they’re super fast plus fill up their tummies with good nutrition for hours afterwards – a perfect party activity. Check out our recipe in this edition for a super delicious Lemon & Raspberry mug cake plus there’s more yummy recipes on our website!
*References British Medical Journal, 05 April 2023, www.bmj.com/company/newsroom/ limit-added-sugar-to-six-teaspoons-a-day-to-improve-health-urge-experts/ Defeat Diabetes www.defeatdiabetes.com.au/resources/science/new-studycalls-for-dramatic-reduction-in-sugar-intake/
**As always seek the advice of a qualified health professional before making significant changes to your diet (see our website for resources).
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Best Brussels Sprouts
Think you don’t like brussels sprouts? Give this recipe a try and see if it changes your mind. Autumn is the perfect time for this delicious powerhouse veggie packed with vitamin C and heaps of health benefits. My whole family including the kids love this dish and I recommend finding smaller size sprouts to help reduce cooking time.
Ingredients
450g brussels sprouts (approx 28 small size)
1 tblsp ghee (or coconut oil/butter)
1 small brown onion, finely chopped (60g)
3 cloves garlic, crushed 120g bacon, finely chopped
¼ cup water
Few pinches salt
Freshly grated parmesan cheese
Method
1. Wash sprouts under cold water then trim the stem end and remove any outer leaves that appear wilted or discoloured.
2. Cut each sprout vertically into quarters through the stalk to ensure the pieces stay intact and hold their shape during cooking.
3. In a medium/large size frypan (with fitted lid), melt ghee over medium high heat and fry onion until translucent and golden.
4. Add garlic and bacon to pan and stir-fry until slightly browned, turning regularly.
5. Add sprouts and salt to pan and mix gently to combine well.
6. Add water to fr ypan and cover with lid over medium heat for 5 minutes (set timer so you don’t forget!).
7. Carefully remove lid and use a spatula or spoon to thoroughly stir the ingredients well.
8. Place lid back on fr ypan and cook for further 5 minutes over low-medium heat (set timer again).
9. Remove lid and check tenderness of the sprouts by inserting a sharp knife in the stem. If desired softness isn’t reached, continue cooking for a few minutes at a time monitoring closely. Sprouts should be slightly caramelized and soft.
10. Top with freshly grated parmesan cheese and enjoy!
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Mediterranean Morning Chaffle
Three easy steps to a delicious breakfast: This easy breakfast will keep you full for hours and is packed with good nutrition. Cheese waffles (chaffles) are a low-carb favourite and work brilliantly under eggs.
Overview
1. Cook an egg your favourite way, poached or fried work well.
2. Make chaffle and tomato salad using methods as described.
3. Assemble dish by placing chaffle on plate then topping with egg in centre and surrounding with tomato and basil salad.
Chaffle
1 egg
¼ cup grated mozzarella (or tasty cheese works too)
1 tblsp almond meal
1/8 tsp bicarb soda (cooking spray for waffle maker)
Method
1. Preheat waffle maker.
2. Mix all ingredients together well in a small bowl using a fork.
3. Grease waffle maker well and spread mixture with spatula onto hot plate.
4. Close lid and cook until browned and crisp. Tomato and basil salad
80g chopped fresh tomato
2 tsp olive oil
5-6 leaves fresh basil, chopped Pinch salt/pepper
Combine all ingredients in a small bowl and season with salt/pepper to taste
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Lemon & Raspberry Mug Cake
This has fast become my new favourite way to use our Vanilla Mug Cake mix. Such a quick and easy dessert treat, each cake pack makes two full cakes so you can make them for yourself and a friend or make one at a time and seal the pack to enjoy on another day.
Ingredients
1 pack Vanilla “Hug in a Mug” Mug Cake Mix
1 tblsp butter (or coconut oil/ghee)
1 tsp lemon rind, finely grated
Juice of ½ lemon, squeezed
1 large egg, beaten (70g, room temperature)
6 raspberries (fresh or frozen)
Extra raspberries and cream for serving
Method
1. Place butter in standard size mug and melt in microwave 30-60 seconds.
2. Pour half pack of cake mix (40g) into mug then add lemon rind, lemon juice, egg and raspberries.
3. Stir really well to combine wet and dry ingredients.
4. Microwave cake on high for 2½ minutes then rest for a few minutes as cake will be really hot.
5. Cool slightly then eat straight from the mug or transfer into a bowl topped with extra raspberries and cream.
