FEED COVER Mexican f iesta PAGE are you stocked for a
6 Easy Tips for Planning a Healthy Diet & Sticking to it
Mouth watering salad recipes to die for
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6 Easy tips for planning a healthy diet & sticking to it Healthy eating is not all about following a strict nutrition guide.
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Brain food Ever wanted to know what ‘super foods’ help with brain function, health and memory.
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Feed me now Every month we provide a tear out recipe page for your convenience, or store for safe keeping.
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Mexican to go Are you prepared to have a Mexican fiesta on a moments notice?
September 2013
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Healthy eating
6 Easy Tips for Planning a Healthy Diet & Sticking to it are abundant and regular exercise may even motivate you to make healthy food choices a habit.
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Fruit is a tasty, satisfying way to fill up on fiber, vitamins, and antioxidants. Berries are cancer fighting, apples provide fiber, oranges and mango’s offer vitamin C, and so on.
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The benefits of lifelong exercise are abundant
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ealthy eating is not about strict nutrition philosophies, staying unrealistically thin, or depriving yourself of the foods you love. Rather, it’s about feeling great, having more energy, stabilizing your mood, and keeping yourself as healthy as possible all of which can be achieved by learning some nutrition basics and using them in a way that works for you.
Naturally sweet vegetables such as corn, carrots, sweet potatoes, yams, onions, and squash add healthy sweetness to your meals and reduce your cravings for other sweets.
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Water helps flush our systems of waste products and toxins, yet many people go through life dehydrated causing tiredness, low energy, and headaches. It’s common to mistake thirst for hunger, so staying well hydrated will also help you make healthier food choices.
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or more information on how to kick start your healthy diet plan go to http:// w w w. h el p gu i d e. o rg /l i fe/ healthy_eating_diet.htm
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Choose foods with healthy carbohydrates and fiber sources, especially whole grains, for long lasting energy. In addition to being delicious and satisfying, whole grains are rich in phytochemicals and antioxidants, which help to protect against coronary heart disease, certain cancers, and diabetes. Studies have shown people who eat more whole grains tend to have a healthier heart. Good sources of healthy fat are needed to nourish your brain, heart, and cells, as well as your hair, skin, and nails. Foods rich in certain omega 3 fats called EPA and DHA are particularly important and can reduce cardiovascular disease, improve your mood, and help prevent dementia.
Bottled water from http://fc03.deviantart.net/fs71/ f/2012/167/1/b/water_bottle_by_fotogrph-d53nu88.jpg
Find something active that you like to do and add it to your day, just like you would add healthy greens, blueberries, or salmon. The benefits of lifelong exercise
Bunch of fruit from http://fc07.deviantart.net/ fs45/f/2009/115/2/8/fruit_salad_stock_by_hcube.jpg
Corned corn from http://fc06.deviantart.net/ fs44/f/2009/080/1/7/Corn_by_EverydayStock.jpg
Peppered Salmon with Roasted Root Vegetables Makes: 4 serves Prep time: 10 minutes Cook time: 20 minutes 4 medium carrots, coarsely chopped 2 small beets, peeled and coarsely chopped 3 tablespoons olive oil 1 teaspoon sea salt or salt 4 to 5 ounce skinless salmon fillets 1 teaspoon coarsely ground pepper blend or black pepper 1/4 cup frozen orange juice concentrate 2 tablespoons water Preheat oven to 425 degrees in a 13 x 9 x 2 baking pan combine carrots, beets, half of the oil, and half of the salt. Roast, uncovered, for 20 minutes, stirring halfway through roasting time. Transfer vegetables to a platter; cover to keep warm. Meanwhile, sprinkle salmon with the remaining salt and the pepper. In a 12-inch skillet heat the remaining oil over medium-high heat. Add salmon; cook for 3 minutes. Turn; cook for 3 minutes more or until fish flakes easily when tested with a fork. Transfer to platter with vegetables. Add juice concentrate and the water to skillet. Simmer, uncovered, about 1 minute or until thickened; spoon over salmon. If desired, sprinkle green onions over all. This recipe can be found at http://www.bhg.com/recipe/ seafood/citrus-peppered-salmon-withroot-vegetable-hash/
Peppered salmon with roasted vegetables from http://eatmoveinspire.com/wp-content/uploads/2013/03/Salmon-Med-Veg.jpg
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There’s no denying that as we age chronologically, our body ages right along with us. But research is showing that you can increase your chances of maintaining a healthy brain well into your old age if you add these “smart” foods to your daily eating regimen.
Blueberries.
“Brainberries” is what Steven Pratt, MD, author of Super foods Rx: Fourteen Foods Proven to Change Your Life, calls these tasty fruits. Pratt, who is also on staff at Scripps Memorial Hospital in La Jolla, Calif., says that in animal studies researchers have found that blueberries help protect the brain from oxidative stress and may reduce the effects of age related conditions such as Alzheimer’s disease or dementia. Studies have also shown that diets rich in blueberries significantly improved both the learning capacity and motor skills of aging rats, making them mentally equivalent to much younger rats. Ann Kulze, MD, author of Dr. Ann’s 10
Whole grains.
Step Diet: A Simple Plan for Permanent Weight Loss & Lifelong Vitality, recommends adding at least 1 cup of blueberries a day in any form fresh, frozen, or freeze dried.
Whole grains, such as oatmeal, whole grain breads, and brown rice can reduce the risk for heart disease. “Every organ in the body is dependent on blood flow,” says Pratt. “If you promote Avocados are almost as good cardiovascular health, you’re as blueberries in promoting Nuts and seeds are good brain health, says Pratt. “I don’t promoting good flow to the sources of vitamin E, says think the avocado gets its due,” organ system, which includes Pratt, explaining that higher agrees Kulze. True, the avocado the brain.” While wheat germ levels of vitamin E correspond is a fatty fruit, but, says Kulze, is not technically a whole with less cognitive decline as it’s a mono unsaturated fat, grain, it also goes on Kulze’s you get older. Add an ounce which contributes to healthy “super foods” list because in a day of walnuts, hazelnuts, blood flow. “And healthy blood addition to fiber, it has vitamin flow means a healthy brain,” Brazil nuts, filberts, almonds, E and some omega 3s. Kulze she says. Avocados also lower cashews, peanuts, sunflower blood pressure, says Pratt, and as suggests 1/2 cup of whole grain seeds, sesame seeds, flax cereal, 1 slice of bread two-thee seed, and unhydrogenated nut hypertension is a risk factor for the decline in cognitive abilities, times day, or 2 tablespoons of butters such as peanut butter, a lower blood pressure should wheat germ a day. almond butter, and tahini. promote brain health. Avocados Raw or roasted doesn’t are high in calories, however, so By Carol Sorgen from WebMD matter, although if Kulze suggests adding just 1/4 to For the full article on how you’re on a sodium 1/2 of an avocado to one daily to “Eat smart for a Healthier meal as a side dish. restricted diet, buy Brain” visit http://www. unsalted nuts. webmd.com/diet/features/ eat-smart-healthier-brain
Nuts and seeds.
Avocados.
Wild salmon.
Deep-water fish, such as salmon, are rich in omega-3 essential fatty acids, which are essential for brain function, says Kulze. Both she and Pratt recommend wild salmon for its “cleanliness” and the fact that it is in plentiful supply. Omega-3s also contain anti-inflammatory substances. Other oily fish that provide the benefits of omega-3s are sardines and herring, says Kulze; she recommends a 4-ounce serving, two to three times a week. For a spring salmon recipe refer back to page 5.
Brain Food 2 Best brain food for brain function, health and memory Add these ‘super foods’ to your daily diet and increase the odds of maintaining a healthy brain for the rest of your life
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FEED ME NOW whats hot this month
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Light egg salad, image from http://www.cookingclassy.com/2013/04/light-egg-salad/
SERVES 4 PREP 8 MINS COOK 5 MINS Hard boiled eggs 10 4 of those eggs with yolk removed & discarded Greek yogurt 2/3 cup Mayonnaise 1 Tbsp Mustard 2 tsp Agave nectar 1 tsp Fresh dill 1 tbsp Onion powder 1/4 tsp Garlic powder 1 pinch Salt & pepper, to taste
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Place diced eggs in a mixing bowl. In a separate small mixing bowl, whisk together all remaining ingredients until well blended. Pour over diced eggs and toss to evenly coat. Serve on bread, layered with tomatoes, avocados and spinach if desired.
Recipe from http://www.cookingclassy.com/2013/04/ light-egg-salad/
Berry frozen yogurt, image from http://www.cookingclassy.com/wp-content/uploads/2012/11/ banana+berry+frozen+yogurt4.jpg
SERVES 6 PREP 8 MINS COOK 3 MINS Frozen mixed berries 500g Greek yogurt 500g Icing sugar 50g Extra yogurt to serve
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Put all ingredients into a food processor and process until combined but still chunky. Spoon mixture into 6 x 150ml ramekins. Cover each dish with plastic wrap and place in freezer for at least 2 hours, or until firm. Serve in dishes with a dollop of yogurt.
Recipe from http://www.sanitarium.com.au/recipes/ berry-frozen-yoghurt
FEED ME NOW tear this page out for your convenience
Carrot cake pancakes image from http://www.cookingclassy.com/2012/08/carrot-cake-pancakes/
SERVES 4 PREP 10 MINS COOK 25 MINS Self raising wholemeal flour 1/2 cup 1. Self raising white flour 1/2 cup Sugar 2 tablespoons 2. Cinnamon 1.2 teaspoon Lightly whisked, 1 egg 3. So Good Almond Milk 1 cup Peeled and grated, 2 green apples Margarine 1 tablespoon 4.
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Sift flours, sugar and cinnamon into a bowl. Combine egg, Almond Milk and grated apple. Heat margarine in a non-stick fry pan. Add Âź cup amounts of batter to pan and flatten slightly. Cook pancake over a low heat until bubbles appear on top, then turn and continue until cooked through. Serve topped with maple syrup. Makes 10 (1 serve = 2 pancakes).
Recipe from http://www.sanitarium.com.au/recipes/ fresh-apple-pancakes
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Protein smoothie image from http://www.cookingclassy.com/wp-content/uploads/2012/11/ banana+berry+oat+smoothie.jpg
SERVES 1 PREP 2 MINS COOK 8 MINS Almond Milk Plus Protein 1 cup Quick oats 1/4 cup Strawberry or Blueberry 1 (5.3) oz Greek Yogurt Chilled 1/2 overripe banana Fresh blueberries, chilled 1/2 cup Ice cubes 5-6
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In a large microwave safe bowl, combine 1/2 cup Almond Milk with 1/4 cup quick oats. Microwave on high power 2 1/2 minutes. Pour cooked oat mixture into a blender along with remaining 1/2 cup almond milk, Greek yogurt, banana and blueberries. Blend mixture on low speed for 2 minutes or high speed for 1 minute. Add in ice cubes and puree until well blended. Serve immediately.
Recipe from http://www.cookingclassy.com/2012/07/ healthy-protein-smoothies/
SALAD
1 x 130g packet of ‘Celebrate Health’ Moroccan Quinoa 200g fresh rocket 1 small sweet potato 2 small red capsicum 1/4 cup currants 1 head of broccoli, cut into small florets 1 tbs cold pressed extra virgin olive oil Salt + Pepper, to top
DRESSING
2 tbs apple cider vinegar 2 tbs cold pressed extra virgin olive oil 1/2 tsp curry powder KALE CHIPS 1 bunch of fresh kale 1 tsp cold pressed extra virgin olive oil Himalayan rock salt, to top
1 small sweet potato, cut into strips 1 large broccoli head, cut into florets 100g snow peas 1/4 cup mirin seasoning 2 tbs organic soy sauce 1 tbs sweet chili sauce 2 tbs sesame oil 1 tsp sesame seeds
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Place the tofu and sweet potato lightly steam the broccoli and snow peas in the microwave for 1 minute. (We still want the greens to be crunchy!)
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Once the tofu and sweet potato are cooked, place into a large salad bowl along with the greens.
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All images and recipes from http://eat moveinspire.com/?s=salad&x=-609& y=-524
In a small bowl, combine 1 tbs sesame oil, mirin seasoning, soy sauce, sweet chili sauce and sesame seeds. Place tofu triangles into a zip lock bag, along with the marinade. Shake well and leave to sit for 1 hour.
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Preheat your oven to 180c and line a large baking tray with baking paper.
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Cut your veggies into small cubes and place on the baking tray. Drizzle with oil and season with salt and pepper. Into the oven they go! Bake for approximately 30 minutes
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Meanwhile, cook your quinoa as per packet instructions. I like to cook mine in the microwave, adding water as I go so that it doesn’t dry out. About 3 x 5 minute intervals should do the trick.
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Arrange your rocket on a large salad plate/bowl, and top with the quinoa. Then, top with the veggies. And now, the currants.
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Coat your kale with olive oil, place on a baking tray and season with salt. Pop in the oven for a further 10 minutes. (Keep an eye on your kale, you don’t want to burn it!)
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Make up your dressing. Spoon the dressing evenly over your salad and serve with kale chips!
Toss through 1 tbs sesame oil and top with extra sesame seeds.
Preheat oven to 180c and line a tray with baking paper.
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cook’s guide
Mexican to go
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Hard shell tacos
A traditional Mexican dish made out of corn or wheat. It is used as a base to place all of the ingredients in this would include your mince, tomato, lettuce, corn, and cheese. There are a variety of taco kits out there where you can cook with chicken instead of mince.
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Soft tortilla tacos
Also known as burritos. These are the same as hard shell tacos but you get to place all your ingredients in the middle of the tortilla and roll it up into a soft delicious wrap.
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Sour Cream
Salsa
Corn Chips
like the hard shell tacos it is also made out of corn or wheat used in the making of nachos. Spread corn chips on a large plate evenly place either your mince or re fried beans on top and go crazy with the cheese then place in the oven or microwave for 1-2 minutes or until cheese has melted. Then whats left to do is place spoon full globs of sour cream, avocado dip and salsa.
A creamy texture as it is made out of cream without all the sweetness is greatly used on all Mexican foods. Used as a sauce to reduce the spiciness of Mexican salsa, so if you don’t like spicy food sour cream is a great way to dull down those hot and spicy flavors.
This is a sauce that you lather over your tacos, burritos or nachos to bring an extra kick of Mexican to the table. Be warned, if your sensitive to spicy food grab a mild tasting salsa because it can be very hot.
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Beef Mince
This is one of the main ingredients to Mexican food, without the cheese its just like having avocado dip without the avocado.
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Lettuce, Tomato & Canned Corn
These fruit and veg are the best toppings for and tacos adding an extra crunch to your Mexican meal.
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Avocado
Is a fruit that grown in trees and is also native to central Mexico. This is best mashed up in a blender with sour cream to use as a topping for nachos.
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A very versatile and healthly Mexican beef filling/topping for tacos, nachos and burritos. If your a vegetarian a great substitute for beef is refried beans.
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Cheese
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WEST ELM DESIGNER HOMEWARES
Reference
Page 1 Wood patten - http://dc427.4shared.com/img/xhl6KsD1/ s7/13da05496b8/wood_texture_4_by_rifificz-d38.jpg Barcode - http://www.barcodesaustralia.com/wp-content/ uploads/ISSN.jpg Page 2 Apple - http://lh5.ggpht.com/-C9ibPpraJNw/UfYhXG9CIfI/ AAAAAAAADy8/dpXV24_7n4I/png_red_apple_by_ paradise234-d5ccv8m.png Background - http://alexandriadior.deviantart.com/art/ Premade-Garden-220065919 Hand - http://upload.wikimedia.org/wikipedia/ commons/7/76/Earth_globe_stress_ball.jpg Glass - http://freethoughtblogs.com/zingularity/ files/2013/05/600px-A_Glass_of_Whiskey_on_the_Rocks.jpg Page 10 All photography by Tayla Thurlow Page 11 Plates - http://4.bp.blogspot.com/-VUYAJ5s4y2Y/ UZVCbqv9taI/AAAAAAAAE6Y/3LOkyUWYbmQ/s1600/ West+Elm+melamine+plates.JPG Page 12 Jamie 1 - http://www.penguin.com.au/jpg large/9780718157807.jpg Jamie 2 - http://www.penguin.com.au/jpglarge/9780718158149.jpg iPads - http://www.deviantart.com/art/Apple-iPad-2PSD-265539056 FoodŠ brought to you by Tayla Thurlow
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