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Roast beetroot and pumpkin salad

 

A great summer salad that’s packed full of tasty veg.

Ingredients

• 1 beetroot

• ½ pumpkin

• 1 red onion

• 1 sweet potato

• 1 tbsp olive oil

• 1 handful rocket

• 30g reduced-fat feta

• 1 tbsp unsalted walnuts, chopped

• 1 tbsp balsamic vinegar

Method
Pre-heat the oven to 180˚C. Peel the beetroot, pumpkin, red onion and sweet potato and cut into quarters. Place all the ingredients on a roasting tray lined with baking paper and coat with half the olive oil. Place the vegetables in the oven and cook for approximately 30 minutes, turning the vegetables after 15 minutes.

Place the rocket, feta and walnuts into a bowl. Add the roast vegetables, half the olive oil and balsamic vinegar and toss through. Serve immediately.

NEXT: 13 summer salad ideas>>

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11 smart snack swaps

Handbag-friendly snacks that satisfy those 3pm sugar cravings.

We ask food experts Dr Joanna McMillan, Lyndi Polivnick, Nicola Moore and Larina Robinson for guilt-free snack alternatives.

Coca Cola, 600ml
1080kJ, 0g fat, 63.6g carb, 0g protein, 63.6g sugar

SWAP FOR

Zevia Cola soda, 355ml
0kJ, 0g fat, 7g carb, 0g protein, 0g sugar

Our experts say: “If you really want a soft drink, then this is about as good as I’ve seen. No artificial sweeteners – it just uses stevia and sugar alcohol erythritol. This might upset some people’s gut, but otherwise this is a good choice,” Dr McMillan says. 

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Kettle Chips Sweet Potato, Beetroot & White Sweet Potato, 45g
945kJ, 14.5g fat, 22.3g carb, 1.7g protein, 11.3g sugar, 236 mg sodium

SWAP FOR

Loving Earth Red Kale Chips, 35g
828kJ, 15.8g fat, 6.9g carb, 5.6g protein, 3.9g sugar, 349 mg sodium

Our experts say: “A delicious way to get more greens into your day,” Robinson says. “Kale is rich in fibre and vitamins A, C, K and iron. With 5.6 g of protein per serve, this is a highly nutritious snack option.”

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Nestle Milkybar, 50g
1165kJ, 17g fat, 24.1g carb, 3.8g protein, 24.1g sugar

SWAP FOR

Aussie Bodies ProteinFX Lo Carb Mini Bars Cookies and Cream, 30g
450kJ, 3.2g fat, 1.9g carb, 9.1g protein, 1g sugar,

Our experts say: “The small portion size of Aussie Bodies ProteinFX Lo Carb Mini Bars means that you get around nine  grams of protein without too many additional calories. Protein bars can be a great snack for active individuals as they are convenient and help keep you fuller for longer,” Polivnick says.

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Allen’s Snakes Alive, 13g (one snake)
185kJ, 0.1g fat, 10.1g carb, 0.7g protein, 6.4g sugar

SWAP FOR

Double D Aussie Gummy Bears, 10g
155kJ 0g fat, 0g carb, <1g protein, 0g sugar

Our experts say: While these won’t fill you up, Dr McMillan says, “If you must have a lolly, these are about as good as they come.” Polivnick’s on side. “This portion-sized pack is the perfect treat for sugar lovers.” Artificial sweetener maltitol can have a laxative effect if you overindulge, so stick to the recommended portion.

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Samboy Salt & Vinegar, 45g
954kJ, 13.4g fat, 24.1g carb, 2.9g protein, 0.9g sugar, 635 mg sodium

SWAP FOR

Slim Secrets Guilt Free Chips Salt & Vinegar, 40g
592kJ, 1.2g fat, 26.3g carb, 4.3g protein, 1.6g sugar, 366 mg sodium

Our experts say:  “They’re lower in saturated fat and sodium than competitors, with a serve of fibre and protein,” Polivnick says.  Dr McMillan agrees. “These are much lower in fat than regular potato chips, and the fat present comes from olive oil, which is good. However, they do have four additives present, so those with sensitivities might want to avoid these.”

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Big M Chocolate Milk, 300ml
879kJ, 5.4g fat, 30.3g carb, 9.6 protein, 29.7g sugar

SWAP FOR

Up & Go Vive, 250ml
697kj 3.8g fat, 22.5g carb, 9g protein, 13.5g sugar
Our experts say: “If you absolutely must snack and run, these are at least low-GI and provide many nutrients as well as fibre,” Polivnick says. “For busy, active people, Up & Go can be a healthy breakfast option.”

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Arnott’s Premier Chocolate Chip Biscuit, 14.8g
315kJ 3.8g fat, 9.4g carb, 0.8g protein, 5.6g sugar

SWAP FOR

Nairns Dark Chocolate
Chip Oat Biscuits, 25g
183kJ 1.7g fat, 6.4g carb, 0.7g protein, 2.2g sugar
Our experts say: These Scottish IGA-stocked biscuits are among Dr McMillan’s pet snacks. “They do make lovely oatcakes but also sweet oat-based biscuits. They should still be occasional, but are certainly better than biscuits made with white flour.”

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Cadbury Dairy Milk
Chocolate Bar 50g bar
1110kJ 14.8g fat, 28.5g carb, 4g protein, 27.8g sugar

SWAP FOR

Sweet William Sweet As No Added Sugar White Strawberry Chocolate, 25g
575kJ 8.4g fat, 5.9g carb, 1.2g protein, 2.5g sugar
Our experts say: If you’re not sensitive to sugar alcohols and stevia as a sweetener (which can have a laxative effect), this is a preferable option for a choccie hit without the added sugar.

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Doritos Corn Chips, 50g
1085Kj, 13.5g fat, 29.4g carb, 4.5g protein, 1.3g sugar

SWAP FOR

Cobs Natural Slightly Salted, Slightly Sweet Popcorn, 30g
595kJ, 6g fat, 18.9g carb, 1.9g protein, 8.4g sugar
Our experts say: “Popcorn is a great alternative to chips,” says Polivnick. “Cobs Natural Popcorn is a delicious alternative that is low in sodium and in portion-controlled packs, helping you limit your daily energy intake.”

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Uncle Tobys Chewy Muesli Bar Choc Chip, 31.3g
565kJ 4.6g fat, 20.1g carb, 2.3g protein, 5.7g sugar

SWAP FOR

Nakd Cocoa Delight Bar, 35g
567kJ, 5g fat, 17g carb, 3g protein, 15g sugar
Our experts say: “Nakd bars are made from nuts and fruit, natural sources of nutrients like fibre, unsaturated fats and protein, making them a great choice in my book,” Polivnick says. Dr McMillan agrees. “Simple and natural with an appropriate 567kJ per bar.”

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Arnott’s Tim Tam Chewy Caramel, 19.4g
405kJ, 4.6g fat, 12.7g carb, 1g protein,
9g sugar

SWAP FOR

Slim Secrets Crème Caramel Low Carb Fit & Fab Mini Protein Bar, 28g  
414kJ, 2.8g fat, 1g carb, 9.3g protein, 0.9g sugar
Our experts say: “With less than 100 calories and 9.3g of protein per serve, Slim Secrets Crème Caramel Fit & Fab Mini Protein Bars pack a nutritional punch,” Polivnick says. “A great snack for after an intense workout. The high protein content will help keep you feeling fuller for longer.”

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GOLDEN RULES

1. Fruit is still top pick as an inexpensive, convenient and great snack option.

2. Enjoying a wide variety of colourful foods in your diet is the best way to ensure you are getting all the nutrients your body needs.

3. Before eating, consider whether you are really hungry. Listen to your body rather than eating by the clock.

4. Snacks help you manage hunger until your next meal; they don’t replace it.

5. Don’t assume that all foods in the health food aisle are nutritious.

NEXT: Browse more healthy eating tips>>

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6 homemade chocolate treats

Eat clean with these cacao-based chocolate recipes from model and kitchen whiz Abigail O’Neill.

Cranberry ripe made with cacao

Ingredients (serves 4)
•    80g creamed coconut, finely chopped
•    1 rounded tbsp raw organic coconut oil
•    1 cup organic dried cranberries
•    ½ cup desiccated coconut
•    ½ tsp vanilla powder
•    2 tbsp agave
•    Classic Dark for top and bottom of slice

Classic Dark
•    40g raw cacao liquor, finely chopped
•    30g raw cacao butter, finely chopped
•    1 tbsp raw organic coconut oil
•    ¼ tsp vanilla powder
•    1½ tbsp raw dark agave
•    1–2 tbsp raw cacao powder

Method
Prepare Classic Dark by melting finely chopped cacao butter and liquor with coconut oil in a glass bowl over boiling water. Remove from heat. Whisk in all other ingredients, adding raw cacao powder last. Chill half of prepared raw chocolate in the base of a lined, sealable glass dish. Keep the other half slightly warm. Process all filling ingredients in a food processor until they are fine and have begun to bind. Press cranberry mixture firmly onto hardened chocolate. Spread the remaining chocolate over slice and chill until firm. Cut into squares and enjoy with your favourite pot of tea, fruit, or simply as is!

kj 2087 | Fat 39.3g | Carb 34.5g | Protein 2.9g | Sugar 28.5g

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Choc-mint mousse

Ingredients (serves 4)
•    2 medium–large avocados
•    200ml organic coconut cream or ¾ cup green coconut water + ½ cup coconut flesh
•    1⁄3 cup coconut sugar
•    2 tbsp maple syrup
•    2 tsp tahini
•    6–8 drops essential oil of peppermint
•    ¾ cup organic cocoa powder
 

Method
Beginning with avocados and continuing in order, blend all together until velvety smooth. Once perfectly combined, present small portions of mousse in glasses or small bowls to serve.

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Chocolate bunnies made with cacao

Ingredients (makes 5 large or 10 smaller bunnies)
•    200g creamed coconut, chopped
•    2 big tbsp raw honey
•    ¼ tsp vanilla powder
•    1 big tbsp nut butter of your choice
•    ½ cup chopped raw Brazil nuts
•    ½ cup mixed sultanas, currants and raisins
•    Pinch of fine sea salt
•    1⁄3 cup raw cacao powder  

Method
Place creamed coconut into a glass bowl to melt over a larger bowl of boiling water. Remove from heat adding all other ingredients and mix together gently until combined. Scrape into Easter Bunny chocolate moulds and set in the freezer to harden. Keep chilled until ready to eat on Easter morning!

The nut butter will add its own unique hint of flavour to the chocolate. Hazelnut, macadamia, cashew, Brazil or even tahini will work beautifully! To make this recipe allergy free, use raw organic coconut oil in place of nut butter and omit Brazil nuts.

kJ 626 | Fat 20.2g | Carb 12.1g | Protein 4.97g | Sugar 9.85g

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Protein bars

Ingredients (makes 20 bars)
•    1 cup dates
•    ¾ cup Brazil nuts
•    ¾ cup rice protein powder
•    1⁄3 cup chia seeds
•    ½ cup desiccated coconut
•    1⁄3 cup raw cacao nibs or beans
•    ½ cup raw organic coconut oil
•    ½ cup raw cacao powder
•    2 tbsp tahini
•    1–2 tbsp raw honey
•    2 tbsp water
•    Hemp seeds or desiccated coconut for top and bottom

WHAT YOU’LL DO
Whiz together dates, nuts and protein powder to break up. Add in everything else and process until mixture begins to bind. Sprinkle a glass storage dish with a little hemp or coconut and press mixture down firmly, topping with more hemp seeds or coconut. Cut into bars as needed. Lasts nicely for up to a week in the fridge.

Experiment with organic dried figs or goji berries in place of dates. They’re not as sweet, but are also delicious!

kJ 787 | Fat 14.5g | Carb 8.7g | Protein 4.7g | Sugar 7.5g

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Notella

Ingredients (fills 435g jar)
•    40g cacao butter, finely chopped
•    ½ cup cold-pressed macadamia oil
•    ½ cup raw agave
•    ½ cup hazelnut butter
•    1 tsp vanilla powder
•    Pinch Himalayan pink salt
•    1⁄3 cup raw cacao OR organic cocoa powder

Method
Melt cacao butter in a glass bowl over boiling water. Remove from heat and, using a small whisk, mix in everything else until perfectly smooth. Pour into a glass jar and allow to thicken as it cools or use as is. It will keep out of the fridge – even longer in the fridge but will set quite firmly. It generally disappears in a matter of days.

Note the difference in flavour of this spread when using raw cacao over organic cocoa, or perhaps even try a mixture of both. The organic cocoa adds more mellow chocolate tones while the raw cacao creates a stronger and slightly earthier taste.

kJ 195 | Fat 6g | Carb 1g | Protein 0.8g | Sugar 0.6g

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Forever young halva

Ingredients (serves 6-10)
•    4 cups finely ground sesame seeds
•    ½ tsp vanilla powder
•    ½ cup raw honey
•    1 tbsp raw agave
•    1 tbsp raw cacao powder
•    Bee pollen, optional, for sprinkling

Method
Use a coffee grinder to finely grind half-cup portions of sesame seeds until fine. Mix together ground seeds, vanilla and honey – hands may be necessary! Split the mixture, pressing two-thirds into a glass dish. Add agave and cacao to the remaining third and mix together well. Firmly press chocolate halva mix over the vanilla layer. Top with bee pollen if desired and chill to firm. Homemade halva keeps well in the fridge. Cut into chunks or slice as needed.

kJ 787 | Fat 14.5g | Carb 8.7g | Protein 4.7g | Sugar 7.5g

NEXT: 20 ways to burn off a hot cross bun>>

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Turkish chicken burger

Give the classic chicken burger a tasty twist with cajun spice, red onion and grated parmesan.

 

Ingredients (serves 4)

• 300g chicken mince 

• ¼ cup diced red onion

• 1 tsp cajun spice

• 4 tbsp bread crumbs

• 2 tbsp grated parmesan cheese

• 2 tbsp finely chopped flat leaf parsley

• 4 Turkish bread rolls

• 8 lettuce leaves

• 2 tomatoes, sliced

• Spray oil 

Method

• Add the onion, cajun spice, bread crumbs, parmesan cheese and parsley to chicken mince and combine well.  

• Slightly moisten your hands before grabbing a small amount of the mixture and form into small patties.  

• Cook chicken burger over a low-to-medium BBQ flame or pan fry.  

• Slice Turkish bread roll into half and lightly toast on the BBQ or pan. 

• Add some lettuce and sliced tomatoes and place chicken patty inside to complete the burger. Serve immediately. 

Recipe from Light & Delish.

Browse more low-fat recipes and choose a healthy eating plan.

 

 

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Buckwheat noodle stir-fry

Looking for gluten-free recipes? Try this buckwheat noodle stir-fry.

Ingredients

• 1 tsp olive oil

• 2 tbsp onion, finely chopped

• 1 tbsp ginger, finely chopped

• 2 tbsp capsicum, finely chopped

• 4 tbsp carrots, finely chopped

• 100g firm tofu, diced

• 4 tbsp mixed mushrooms, finely chopped

• 4 tbsp bean shoots

• 2 cups buckwheat noodles, cooked

• ½ cup vegetable stock

 

Method

• Heat oil in wok, then add onion and ginger. Add capsicum, carrot and tofu and stir-fry for about one minute. 

• Add remaining ingredients and noodles and vegetable stock to help cook vegetables and avoid them from sticking. Serve hot.

Browse more gluten-free recipes on our sister website Nourish.

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Pesto pasta with spinach, pumpkin and fetta

A healthy pasta recipe made with spinach, pumpkin and fetta.

Ingredients (serves 2)

• 100g fettucini pasta

• Half jap pumpkin

• 100g of low fat fetta 

• Handful of spinach leaves

• 1 tsp olive oil

 

Method

Cook fettucini in heated, salted water until al denté (see cooking tip). Drain and set aside.

Dice pumpkin and fetta, and clean spinach thoroughly.

Heat saucepan, add olive oil and sauté off pumpkin. Once pumpkin is tender, add fettucine and spinach.

Stir thoroughly and cook for a further three minutes or until spinach is at your desired preference.

Place in pasta bowl and crumble fetta on top.

Cooking Tip

When cooking pasta always add a pinch of salt. When cooked, never rinse, simply drain off excess water in a colander. To give pasta a shiny glow, stir through a tablespoon of olive oil after draining.

Recipe from Light & Delish.

NEXT: Browse more healthy recipe ideas or join the chatter on Facebook.

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Calamari and roasted capsicum salad

Looking for healthy salad ideas? We love this calamari and roasted capsicum salad.

Ingredients (serves 1)

• 1 red capsicum

• 1 calamari/squid tube, sliced

• 1 clove garlic, thinly sliced

• ½ lemon, juiced

• 2 handfuls rocket

• Olive oil and balsamic vinegar

• Spray olive oil

 

Method

Cut the capsicum into quarters and de-seed. Place the red capsicum on a tray in a preheated oven at 180°C and cook for approximately 10 minutes on each side. Once cooked, place the capsicum into an airtight container and set aside for 10 minutes to cool. Once cool, de-skin capsicum and cut into thin slices.

Heat a saucepan on a medium heat and spray with olive oil. When the pan is hot add the calamari and garlic. Cook each side for about one minute. Turn the heat off and squeeze the lemon juice over the calamari.

Place the rocket and capsicum into a bowl, add the olive oil and balsamic vinegar and toss through. Transfer the rocket and capsicum on to a serving plate. Finally, place the calamari over the rocket and serve immediately.  

NEXT: 14 healthy summer salads>>

 

Recipe from Light & Delish

 

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Chicken caesar salad

A tasty chicken salad that’s high in protein and selenium.

Ingredients (serves 2)

• 120g chicken breast (no skin)

• 2 pieces rindless bacon, diced (fat trimmed)

• 3 cups cos lettuce, roughly torn

• 2 tbs parmesan cheese

• 1 cup croutons (1 slice toasted bread, diced)

• 1 egg, soft boiled

• Spray olive oil

Dressing

• 1 tbsp low-fat mayonnaise

• 1 tbsp Dijon mustard

• ½ lemon, juiced

• 2 anchovies canned in brine, finely diced (optional) 

Method

Heat a frypan on a medium heat and spray with olive oil. When pan is hot, place in the chicken breast. Cook each side for about five minutes. Turn the heat off and allow  the chicken to rest before slicing it lengthways.

Place the bacon on a baking tray in the oven at 180° C for approximately three minutes on each side until crispy. Once cooled, cut into small pieces.

Place the mayonnaise, Dijon mustard, lemon juice and anchovies into a blender for 30 seconds.

Place the cos lettuce, Parmesan cheese, bacon, croutons and sliced chicken into a bowl. Add the dressing over the top and toss through, and place the soft boiled egg on top.  

Recipe from Light & Delish

Looking for more chicken recipes? Why not try this chicken hot pot.

 

 

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Fetta and bean salad

Bored of the traditional salad? Try this fetta, bean and almond salad.

Ingredients (serves 2)

• 10 long green beans

• 10 long yellow beans

• 4 cherry tomatoes, sliced

• 2 tbsp Danish fetta cheese

• 1 tsp olive oil

• 1 tsp balsamic vinegar

• 1 tbsp flaked almonds

• Cracked black pepper

 

Method

Boil water in a saucepan.  

Trim beans and add to boiling water. Cook for about one minute before removing from the heat and refreshing them in ice-cold water. Arrange the beans lengthwise on a plate.

Add sliced tomato over the top of beans. Crumble fetta over beans and tomatoes. 

Add olive oil and balsamic vinegar over salad.  

Top with almond flakes and cracked black pepper.

Recipe from Light & Delish

NEXT: Browse more healthy recipe ideas or join the chatter on Facebook. 

 

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Baked eggplant and tomato

Looking for healthy recipes? Try this delicious baked eggplant and tomato dish. Serve with rice or fresh, crusty bread.

 

Ingredients (serves 4)

• 1 tbsp olive oil

• ½ red onion, sliced

• 1 tbsp garlic, crushed

• 1 eggplant, cut into strips

• ½ cup Italian tomato sauce

• 1 tomato, diced

• 1 tbsp fresh flat leaf parsley, chopped

 

Method

 

Heat a saucepan on moderate heat and add oil. Add onion and garlic in the saucepan and cook until transparent. Add the eggplant and cook for about five minutes. 

 

 

Place the tomato sauce and tomato into the saucepan and cook for a further three minutes. Place all ingredients into an ovenproof dish in a 180ºC pre-heated oven and cook for 30 minutes.

 

 

Once cooked, remove oven dish from the oven and top with chopped parsley and serve with rice, pasta or bread.  

 

Recipe from Light & Delish

 

 

 

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